Wild Rice and Grouper Soup


Serves 2-3

You will need:

1/2 lb wild-caught grouper cheeks

1/4 cup uncooked wild rice

1 medium onion, diced

1 large tomato, diced

2 medium white potatoes, diced

1 tbsp chili powder

1/2 tbsp ginger powder

3 cloves garlic, minced

1 tsp garlic powder

3/4 tbsp turmeric powder

1 tbsp tamarind paste

1-2 tbsp coconut palm sugar

2 tbsp chopped chives

3/4 tbsp chopped cilantro

coconut oil

Sea salt and fresh ground pepper

1.  Cook rice, set aside.

2.  Meanwhile, in a large sauce pan/pot, heat 1 tbsp oil and cook onion 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 tomatoes, spices (not the fresh green herbs) and more water if needed.  Season with sea salt and water.

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


Vegan sausage and vegetable barley soup

A perfect Fall soup with lots of healthy attributes!

You will need:

1 small red onion, chopped

4 medium tomatoes, chopped

2 carrots, diced

coconut oil

6 cups vegetable broth

1 large parsnip, diced

1 cup dried barley

6-8 Brussel sprouts, peeled and quartered

1/2 chopped Italian flat-leaf parsley

2  “ToFurky” Italian Sausages, quartered lengthwise and diced

1/2 cup celery, diced

sea salt/ground pepper

1.  In a large wok or pot, cook the chopped onion, carrot, and tomato in the coconut oil until they are just starting to turn soft.  Then add the broth and the diced parsnip and simmer for about 5-10 minutes.

2.  Add the barley and allow it to cook thoroughly until soft.  About 5 minutes after you add the barley, add the quartered Brussel sprouts and diced ToFurky.

3.  When the barley is ready, turn off the heat and add the celery and chopped herbs.  Season, and serve!

Buckwheat and Vegetable Soup



You will need:

1 sweet onion, chopped into large pieces

coconut oil

2-3 garlic cloves, minced

3 carrots, sliced into 1/2 inch pieces

4-5 cups water

1 vegetable bouillon cube

1/3 cup buckwheat groats

fresh chopped herbs such as basil, purple basil, oregano, thyme, sage, chives

2 celery spears

sea salt

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

2.  Reduce heat to medium, add the water and vegetable bouillon and simmer until onions and carrots have become almost soft but not mushy and bouillon is dissolved.

3.  Turn heat down to medium-low and add the herbs and buckwheat groats.  Allow the groats to swell, stir often and add water if needed.

4.  Add celery at the last minute, turn off heat, and serve.

(Optional – add sugar snap peas, or sliced zucchini, yellow squash, etc during step 4 if desired, to keep them as raw as possible. Tomatoes could be added in step 2.)

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.)