Squash: 4 to 5 large carrotsYIELD: 4 SERVINGS CO ‹30
When you’re craving warmer flavors in the fall or winter months, turn to this soup for spoonful after spoonful of comfort.
1/2 small butternut squash, peeled, seeded, and cubed (about 2 cups)
1 small apple, peeled, cored, and chopped
1 cup filtered water
1/2 cup orange juice
1/4 cup cashews, soaked for 2 to 4 hours and drained
2 tablespoons olive oil
1 chipotle chile in adobo, drained, seeds removed
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon sea salt, or to taste
Combine all ingredients in a high-speed blender and blend until smooth.
Make It Raw: Transfer the soup to a large bowl or container and warm it in the dehydrator for 1 hour before serving. Alternatively, serve the soup at room temperature or chill it in the refrigerator for a few hours before serving.
Make It Cooked: Transfer the soup to a medium saucepan and gently warm it on the stove over low heat.
Per 1 cup serving: 180 calories, 11g fat (2g sat), 20.2g carbs, 3g fiber, 2.7g protein
SUBSTITUTIONS
Squash: 4 to 5 large carrots
Apple: pear
Orange juice: apple juice or 2 to 3 tablespoons lemon juice
Chipotle: fresh jalapeño, seeded and chopped, or 1 teaspoon chili powder plus 1/8 teaspoon cayenne pepper
YIELD: 4 SERVINGS CO
I love a good full-bodied soup such as this when it’s chilly outside. Warm it up slightly before serving to boost the comfort food factor.
1 batch Simple Seasoned Mushrooms (page 174), divided
1 cup cashews, soaked for 2 to 4 hours and drained
1 cup filtered water
1 rib celery, chopped
1 small clove garlic, peeled
1/2 medium shallot, peeled
1 tablespoon nutritional yeast
2 teaspoons lemon juice
1 teaspoon white miso
1 teaspoon agave nectar
1/2 teaspoon dried thyme
1/2 teaspoon sea salt, or to taste
Combine all ingredients except 1/4 cup of the Simple Seasoned Mushrooms in a highspeed blender and blend until smooth.
Make It Raw: Transfer the soup to a large bowl or container and warm it in the dehydrator for 1 hour before serving. Alternatively, serve the soup at room temperature or chill it in the refrigerator for a few hours before serving.
Make It Cooked: Transfer the soup to a medium saucepan and gently warm it on the stove over low heat.
Garnish each serving with a tablespoon of the reserved Simple Seasoned Mushrooms.
Per 1 cup serving: 285 calories, 22.5g fat (4g sat), 15.9g carbs, 2g fiber, 9.1g protein
SUBSTITUTIONS
Shallot: 2 tablespoons chopped red onion
Agave nectar: coconut nectar or any other liquid sweetener
YIELD: 4 SERVINGS CO ‹30
Spicy curry, sweet carrot, and succulent coconut marry together in this easy soup. It’s like food polyamory, in the best way.
8 large carrots, peeled and chopped
1 cup filtered water
1/2 cup chopped young coconut meat
1/2 cup Almond Milk (page 30) (preferably unsweetened)
1 tablespoon good-quality curry powder
2 teaspoons lemon juice
1 teaspoon chopped fresh ginger or 1/2 teaspoon ground dried ginger
1/2 small clove garlic, peeled
1 teaspoon sea salt, or to taste
2 tablespoons melted coconut oil
4 teaspoons unsweetened shredded coconut (optional), for garnish
Combine the carrots, water, coconut meat, almond milk, curry powder, lemon juice, ginger, garlic, and salt in a high-speed blender and blend until smooth. With the machine running, stream in the coconut oil and blend until very smooth.
Make It Raw: Transfer the soup to a large bowl or container and warm it in the dehydrator for 1 hour before serving. Alternatively, serve the soup at room temperature or chill it in the refrigerator for a few hours before serving.
Make It Cooked: Transfer the soup to a medium saucepan and gently warm it on the stove over low heat.
Garnish each serving with 1 teaspoon unsweetened shredded coconut, if desired.
Per 1 cup serving: 148 calories, 11.4g fat (9g sat), 12g carbs, 4g fiber, 1.7g protein
SUBSTITUTIONS
Coconut meat: 1/4 cup Coconut Butter (page 92) plus 1/4 cup filtered water
Almond Milk: Coconut Milk (page 31), store-bought refrigerated (not canned) coconut milk, or any other unsweetened nondairy milk
Coconut oil: olive oil
YIELD: 4 SERVINGS LF ‹30
This sweet and simple summertime soup is a treat for adult palates.
2 pounds chopped seedless watermelon
1/4 cup sweet white wine (such as Riesling)
2 tablespoons agave nectar
Pinch of sea salt
1 cup green grapes, halved
1/2 cup golden raisins
Chopped fresh mint, for garnish (optional)
In a high-speed blender, combine the watermelon, wine, agave, and salt, and blend until very smooth. Transfer to a bowl and stir in the raisins and grapes. Chill for at least 2 hours to allow the fruit to macerate. Serve cold, garnished with mint, if desired.
Per serving: 194 calories, 1.1g fat (trace sat), 46g carbs, 3g fiber, 2.3g protein
SUBSTITUTIONS
Agave nectar: coconut nectar or any other liquid sweetener
Wine: kombucha, or 3 tablespoons filtered water plus 1 tablespoon lime juice
Grapes: chopped honeydew melon
Raisins: dried mulberries
YIELD: 4 SERVINGS ‹30
This is a cooling, refreshing soup with a Southwestern edge. Be sure to allow an hour or two for the soup to chill before enjoying.
2 ripe Hass avocados, pitted, peeled, and chopped
1/2 cup cashews, soaked for 2 to 4 hours and drained
2 green onions, ends trimmed, chopped
1/2 clove garlic, peeled
1 tablespoon lime juice
3/4 teaspoon sea salt, or to taste
1/2 teaspoon ground cumin
2 1/4 cups filtered water
1 small Roma tomato, cored, seeded, and diced (optional)
Chopped fresh cilantro (optional)
In a high-speed blender, combine the avocados, cashews, green onion, garlic, lime juice, salt, cumin, and water and blend until very smooth. Transfer to a bowl, cover, and refrigerate for 1 to 2 hours (no longer), until chilled. Taste and adjust seasonings, if needed. Garnish with tomatoes and cilantro, if desired.
Per 1 cup serving: 132 calories, 10.6g fat (1g sat), 6.2g carbs, 5g fiber, 5g protein.
SUBSTITUTIONS
Green onions: 1 tablespoon minced red onion
Lime juice: lemon juice
YIELD: 4 SERVINGS CO ‹30
A creamy, paprika-laced red bell pepper bisque such as this is just begging for a dollop of herby pesto on top, but feel free to serve it plain if you prefer. (See photo, page 127.)
2 medium red bell peppers, seeded and chopped
1/4 cup pistachios, soaked for 2 to 4 hours and drained
1/4 cup cashews, soaked for 2 to 4 hours and drained
1 small shallot, peeled and chopped
1 small jalapeño or Serrano pepper, stemmed and seeded (optional)
1 cup Almond Milk (page 30) (preferably unsweetened)
1 cup filtered water
2 teaspoons sweet paprika
2 teaspoons lemon juice
1 teaspoon sea salt, or to taste
1/2 teaspoon ground cumin
1/4 teaspoon ground cardamom
1 small or 1/2 large ripe Hass avocado, pitted and peeled
4 tablespoons Basil-Parsley Pesto (page 91) (optional)
GOT PAPRIKA?
If you have sweet Hungarian paprika in your cupboard, definitely use it here.
Combine all ingredients except avocado and pesto in a high-speed blender and blend until smooth. Add the avocado and blend again until very smooth.
Make It Raw: Transfer the bisque to a large bowl or container and warm it in the dehydrator for 1 hour before serving. Alternatively, serve the soup at room temperature or chill it in the refrigerator for a few hours before serving.
Make It Cooked: Transfer the bisque to a medium saucepan and gently warm it on the stove over low heat.
To serve, divide the bisque among four shallow bowls. Spoon 1 tablespoon of the pesto in the center of each bowl, if desired.
Per 1 cup serving: 186 calories, 12g fat (1.5g sat), 16.4g carbs, 5g fiber, 5.7g protein
SUBSTITUTIONS
Pistachios: additional cashews
Shallot: 1/4 cup chopped red onion
Almond Milk: Coconut Milk (page 31) or any other unsweetened nondairy milk
Red Pepper Pistachio Bisque (page 125) with Basil-Parsely Pesto (page 91)
YIELD: ABOUT 1 CUP ‹30
I created this simple sprinkle to add to Matt’s salads. It adds flavor, texture, and extra nutrition. Now, he won’t eat a salad without it! The cheesy-tasting nutritional yeast delivers protein and B vitamins, the dulse lends a subtly salty taste and a dose of iodine, and the hempseeds add crunch while also contributing omega-3 fatty acids.
1/2 cup nutritional yeast
6 tablespoons hempseeds
1 to 2 tablespoons dulse flakes
Combine all ingredients in a small container with a lid. Cover and shake to combine. Add 1 to 2 tablespoons to any salad for a tasty nutrient boost. Store in the refrigerator.
Per tablespoon: 28 calories, 1.8g fat (trace sat), .9g carbs, trace fiber, 2.1g protein
SUBSTITUTIONS
Hempseeds: sesame seeds
Dulse: 1/2 teaspoon sea salt
YIELD: 4 SERVINGS CO
Every time I make Fiesta Taco Roll-Ups (page 162), I find myself with plenty of leftovers. I like to toss everything together the next day to make this quick Mexi-salad. Leftover taco “meat” and crumbled Zesty Corn Tortilla Chips (page 78) are a nice touch, too, if you have some on hand. (Photo opposite.)
10 to 12 cups chopped romaine lettuce
1/2 batch Nacho Cheese Sauce (page 87)
1/2 cup fresh or thawed frozen corn kernels
1/2 medium ripe Hass avocado, pitted, peeled, and diced
1/2 batch Garden Fresh Salsa (page 89)
Leftover taco “meat” from Fiesta Taco Roll-Ups (page 162) (optional)
A handful of Zesty Corn Tortilla Chips (page 78) (optional)
In a large bowl, toss the romaine with the Nacho Cheese Sauce until lightly coated. Divide the salad between four serving plates or bowls and top each portion with the corn, avocado, and Garden Fresh Salsa. Crumble and add the leftover taco “meat” and/or a few Zesty Corn Tortilla Chips, if desired.
Per serving (w/o “meat” or chips): 203 calories, 11.6g fat (2g sat), 20.5g carbs, 8g fiber, 9.1g protein
SUBSTITUTIONS
Romaine: any other leafy green
Avocado: 1/2 batch Garlicky Guacamole (page 88)
Garden Fresh Salsa: store-bought salsa
COOKED VARIATION
Include 1/2 to 1 cup cooked black beans, pinto beans, or vegan refried beans in place of the leftover taco “meat.”
Taco Salad Supreme (page 128)
YIELD: 4 SERVINGS
This is my favorite clean-out-the-fridge salad! It’s a great way to use up the last of a batch of hummus and veggie scraps that may be languishing in the refrigerator.
10 to 12 cups chopped romaine lettuce
2 to 3 cups mixed raw vegetables, such as broccoli or cauliflower florets, sliced red bell pepper, halved grape tomatoes, shredded carrots, sliced red onion, etc.
1 cup Zucchini Hummus (page 110)
In a large bowl, toss the romaine and veggies with the hummus until coated. Divide the salad between four serving plates or bowls; serve immediately.
Per serving: 158 calories, 7.1g fat (1g sat), 19.6g carbs, 7g fiber, 7.5g protein*
*These nutritional values are approximate, and will vary slightly depending on the vegetables used.
SUBSTITUTIONS
Romaine: any other leafy green
Zucchini Hummus: any other type of hummus (see the Hummus chapter)
YIELD: 4 SERVINGS ‹30
This salad pays homage to Russell James, the king of massaged kale salads and the first person to convince me to try one! It’s so hearty and filling, it’s a meal in itself. Spice-phobes can feel free to omit the chipotle; the creamy tahini dressing is just as divine without it. (See photo, page 118.)
1/2 cup tahini
1/4 cup olive oil
1/4 cup filtered water
2 tablespoons lemon juice
1 chipotle chile in adobo, drained, seeds removed
1 teaspoon agave nectar
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon sea salt
1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
1 large ripe tomato, cored, seeded, and diced
4 teaspoons hempseeds
Combine the tahini, oil, water, lemon juice, chipotle, agave, cumin, coriander, and salt in a high-speed blender and blend until smooth. Place the kale in a large bowl and add the tahini dressing. Use your hands to thoroughly massage the dressing into the kale until it is softened and completely coated.
Divide between four serving plates or bowls and top each portion with the diced tomato and 1 teaspoon hempseeds.
Per serving: 383 calories, 31.8g fat (4g sat), 20.3g carbs, 4g fiber, 10.1g protein
SUBSTITUTIONS
Chipotle: fresh jalapeño, seeded and chopped, or 1 teaspoon chili powder
Agave nectar: coconut nectar or any other liquid sweetener
Tomato: 1 1/2 cups grape or cherry tomatoes, halved
Hempseeds: sesame seeds
YIELD: 4 SERVINGS ‹30
A trattoria is a casual Italian eatery, the perfect place for an al fresco lunch and a nice glass of vino. Pop open a bottle of your favorite white wine to sip alongside this salad (making sure to save 1/4 cup of it to make the Chilled Watermelon Soup on page 123!).
For the dressing:
1 large ripe tomato, cored, seeded, and chopped
2 teaspoons lemon juice
1 teaspoon red wine vinegar
1 small pitted date
2 tablespoons olive oil 1/4 teaspoon sea salt
1/8 teaspoon garlic powder
1/8 teaspoon dried oregano
1/8 teaspoon dried basil
1/8 teaspoon black pepper
For the salad:
10 to 12 cups chopped romaine lettuce
2 cups grape or cherry tomatoes, halved
1 cup thinly sliced red onion
Combine all dressing ingredients in a high-speed blender and blend until very smooth. Add 1 to 2 tablespoons of water to help it blend, if necessary.
In a large bowl, toss the romaine, tomatoes, and onion with the dressing until coated. Divide the salad between four serving plates or bowls.
Per serving: 150 calories, 7.8g fat (1g sat), 19.1g carbs, 6g fiber, 5.1g protein
SUBSTITUTIONS
Romaine: any other leafy green
Grape tomatoes: 1 large ripe tomato, cored, seeded, and chopped
YIELD: 4 SERVINGS
This salad is a typical appetizer you might encounter at a Greek taverna. Not to be confused with “taverns,” tavernes (plural of taverna) are lively restaurants found throughout Greece.
For the dressing:
1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon ground oregano
1 teaspoon sea salt
For the salad:
10 to 12 cups chopped romaine lettuce
1 seedless cucumber, peeled if desired and diced
1 large ripe tomato, cored, seeded, and diced
1 cup thinly sliced red onion
1/2 cup pitted Kalamata olives, roughly chopped
1/2 cup chopped fresh flat-leaf parsley
1/2 cup Basic Nut Cheese (page 82), preferably made with macadamia nuts, crumbled
Whisk all dressing ingredients together in a small bowl.
In a large bowl, combine the romaine, cucumber, tomato, and onion. Add the dressing and toss to coat. Divide the salad between four serving plates or bowls and top each serving with 2 tablespoons each of olives, parsley, and crumbled Basic Nut Cheese.
Per serving: 307 calories, 26.7g fat (4g sat), 16g carbs, 6g fiber, 6.2g protein
SUBSTITUTIONS
Tomato: 1 1/2 cup grape or cherry tomatoes, halved
Kalamata olives: any other olive or 1/3 cup rinsed and drained capers
Basic Nut Cheese: vegan feta cheese or crumbled firm tofu
YIELD: 4 SERVINGS ‹30
This simple salad provides maximum flavor with minimum effort.
For the dressing:
1/4 cup olive oil
2 tablespoons tamari
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 tablespoon minced fresh ginger
1 teaspoon agave nectar
1/2 teaspoon sea salt
For the salad:
8 cups baby spinach
2 medium carrots, peeled if desired and shredded
1/2 seedless cucumber, peeled if desired and diced
4 teaspoons sesame seeds
Whisk all dressing ingredients together in a small bowl.
In a large bowl, toss the spinach, carrots, and cucumber with the dressing until well-coated. Divide the salad between four serving plates or bowls and top each serving with 1 teaspoon sesame seeds.
Per serving: 194 calories, 18.6g fat (3g sat), 5.2g carbs, 7g fiber, 3.5g protein
SUBSTITUTIONS
Tamari: soy sauce, nama shoyu, or liquid aminos
Agave nectar: coconut nectar or any other liquid sweetener
Sesame seeds: hempseeds
