Wild Rice and Grouper Soup

Serves 2-3

You will need:

8-10oz wild-caught grouper (or cod)

1/4 cup uncooked wild rice

1 medium onion, diced

1-2 raw garlic cloves, minced

1 10oz can diced tomatoes

2 medium white potatoes, diced

1 tbsp chili powder

1 tsp ginger powder

1 tsp garlic powder

1 tsp turmeric powder

1 tbsp red miso or tamarind paste

1-2 tbsp coconut palm sugar

2 tbsp Italian seasoning

coconut oil, butter or ghee (for cooking)

2 tsp sea salt (or to taste)

fresh cilantro and/or chives (optional)



1.  Cook rice, set aside.

2.  Meanwhile, in a large sauce pan/pot, heat 1 tbsp cooking oil/fat and cook onion and minced garlic for a few minutes, then add 6-8 cups of filtered water and bring to a mild boil.

3.  Add potatoes and cook for about ten minutes.  Then add drained tomatoes, spices, seasoning and salt.

4.  Add fish and keep the water at a simmer for about 10-15 minutes, until fish is fully cooked and breaks apart into pieces.  Stir in rice, top with fresh cilantro and chives, serve hot.


Buckwheat and Vegetable Soup

You will need:

1 sweet onion, chopped

coconut oil, olive oil, ghee or butter

2-3 garlic cloves, minced

3 carrots, sliced

3 celery stems, sliced

2 quarts vegetable broth (I make my own, super-easy to make)

1/3 cup buckwheat groats, well-rinsed

fresh chopped herbs: basil, oregano, thyme, sage, chives, etc.

sea salt

1.  In a large pot, saute the onion and carrots in oil on medium-high heat, cook until both almost soft.

2.  Reduce heat to medium, add the celery and the vegetable broth, bring to a simmer.

3.  Add the herbs and rinsed buckwheat groats.  Allow the groats to swell, stir often and cook for about 15-20 minutes, add water if needed to keep the soup from becoming too thick.

Optional – Get creative, you can add sugar snap peas, sliced zucchini, yellow squash, tomatoes or asparagus, etc!

Buckwheat Soup w/t Flax Oil

This is an adapted recipe from “The Oil-Protein Diet Cookbook” by Dr Johanna Budwig.


1 cup buckwheat grouts

1/2 sweet onion

3-5 cups water

1 vegetable bouillon (I use Rapunzel)

Sea Salt

2-3 tbsp Bragg’s Liquid Amino

2 tbsp nutritional yeast

2 tsp chile powder

1 tsp curry powder

1/2 – 1 tsp turmeric

2 garlic cloves, minced

3 tbsp flax oil

Herbs of choice

1.  On med-lo heat, gently heat 3 cups water. As it warms, add the buckwheat, onion and bouillon and let soak for 30 minutes, stirring occasionally.

2.  Add sea salt and Bragg’s liquid amino to taste.  Add nutritional yeast and spices, and stir until dissolved.

3.  Remove from heat.  Add garlic, flax oil, and herbs of choice.  Stir well and let sit for 2 minutes to let flavors mix.


Find “The Oil-Protein Diet Cook Book” at this link:


Coconut Milk/Sweet Potato Soup

Coconut Milk Vegetable Soup

1 vidalia sweet onion, diced into large chunks

coconut oil (preferably virgin, since this is a coconnut dish anyway)

1 can organic coconut milk

1 cup light coconut milk

2 garlic cloves, minced

4 tsp slivered almonds

2-3 tsp coriander seeds

large handful of green beans, cut into 1-inch pieces

1 large sweet potato

2 bay leaves

1 head bok choy, roughly chopped (green leafy parts only)

2 tbsp lemon juice

bean sprouts and/or green onions for garnishing

1.  Using a peeler, remove skin from sweet potato and chop into 1-inch pieces.  Then cook in boiling water until just soft.  Add the green beans during the last 2 minutes.  Drain and set aside.

(Hint – Eat a small piece of the sweet potato while it is still raw!)  When the sweet potato is done, strain and set aside in a bowl.

3.  While the sweet potato is cooking, heat coconut oil in large wok.  Dry-cook the coriander seeds for about 1 minute, or until fragrant, then remove from heat.  Using a pestle and mortar, crush the coriander, garlic, and almonds into a rough paste and set aside.  In the same oil (you may need to add a little more), cook onion until just soft.

4.  Add the crushed spices to the onion and cook for about 1 minute, tossing together thoroughly.

5.  Pour in both cans of coconut milk and add the bay leaves, then bring to a simmer.  Turn off heat.  Add the sweet potato, green beans, and bok choy.

6. Garnish with bean sprouts if desired.  Season with sea salt and fresh ground pepper.

Sprouted Bean Chili

Sprouted Bean Chili


1/4 cup each of dried red kidney beans, white navy beans, and adzuki beans.

1 red onion, diced

2-3 tomatoes, skin removed and diced (put in boiling water for a few minutes, until the skin slides off easily)

3 cloves garlic, minced

1 3-inch cinnamon stick

1 bay leaf

3 cloves

1 tbsp coconut oil

1 tbsp of both dried parsley and oregano


1 tbsp chili powder (alternatively, use jamaican jerk seasoning)

1/2-1 tsp cumin powder

1-2 tsp curry marsala (optional)

1 – 8 oz package tempeh (flavored or unflavored, your choice)

Sea salt

1.  Bring enough water to cover beans to a boil.  Add beans and turn off heat, let soak for at least 8 hours, or overnight.  Add more water as neccesary.

2.  In a large soup pot, saute the cinnamon stick, cloves, and bay leaf in the coconut oil until the fragrance is released, then add onions and cook  until soft.

3.  Add the tomatoes and garlic, and cook a few minutes longer.

4.  Add chili powder (or jamaican jerk seasoning), cumin, herbs, and curry marsala and mix well with tomato mixture.

5.  Add 3 cups water (more if needed), and the beans (rinsed and drained from the soaking water).  Put on lid and simmer until beans are fully cooked.

6.  Crumble the tempeh into very small pieces, to resemble ground beef.  Add to the bean soup, along with more water if necessary.  Cook for an aditional 10 minutes.

Serve hot

(This recipe can be made a day ahead, and eft-overs can be frozen and gently re-heated at another time.)

Ginger Broth w/t Vegetables

Ginger Broth with Vegetables

2 qts waterCoconut oil1 onion, chopped2-4 inch piece ginger root, depending on thickness, skinned and sliced

6-8 tbsp Bragg’s Liquid Amino3 julienned carrots

2 celery stalks15 asparagus spears1/2 large green bell pepper, dicedBean sprouts

5 parsley sprigs

1.  Cook onions in coconut oil until soft.  Remover from heat,  Meanwhile, bring water to a boil, then add ginger.  Lower heat to med-lo and  simmer for 10 minutes. 2.   Add the Brag’s Liquid Amino, until it tastes right for you.  Test a spoonful at a time, letting it cool before tasting.  3.  Remove from heat, add vegetables and stir.  Garnish with parsley.