Soups and Salads: Easy Meals and Healthy Foods.

Soups and Salads: Easy Meals and Healthy Foods.


Some healing foods found in this meal are milk (low-fat), mushrooms, garlic and onions.

8 ounces mushrooms
1 cup of onions
1 clove garlic
1 tablespoon minced fresh parsley
1/8 teaspoon grated nutmeg
1/8 teaspoon red pepper
2 tablespoons olive oil
1 tablespoon whole wheat flour
2 cups stock
1 cup skim milk

Begin by using like a 2-quart sauce pan, saute the mushrooms, onions, garlic, parsley, nutmeg and pepper in the olive oil until the mushrooms soften up and release their liquid. Sprinkle with the flour and cook, stir occasionally , for 2 – 5 minutes.

Gradually stir in the stock. Then bring to a boil, reduce the heat, cover the pan, and let it just simmer for a few minutes around 15 – 20 minutes.

After it is done, allow it to cool for 5 minutes. In a blender, puree the soup in batches. Return it to the sauce pan. Stir in the milk and heat through, but don’t boil. Serves 4 -5.


Healing foods found in this meal are beans (dried), broccoli and onions.

1 large onion, diced
1 tablespoon olive oil
2 cups stock
1 pound broccoli florets, chopped
1 cup cooked white beans
1 bay leaf (optional)
¼ teaspoon ground allspice

Begin with a 3 or 4-quart saucepan, saute the onions in the olive oil until light brown, about 10 minutes. Next add the stock, broccoli, beans, bay leaf and the allspice. Bring to a boil.

Reduce the heat to a simmer, partially cover and slowly simmer until the broccoli is tender, about 20 minutes or until ready.

Let cool for 5 minutes. Afterwards discard the bay leaf, in a blender or food processor, puree the soup. Serves 4.


Some healing foods found in this dish are chicken, garlic, peppers (chili), salad greens and seeds.

½ cup lemon juice
2 jalapenos peppers, seeded and minced.
2 tablespoons tomato paasste
4 cloves garlic, minced or diced
½ teaspoon dried oregano
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
1 ½ pounds boneless, skinless chicken breasts
3 cups thinly sliced dark leafy greens
2 tablespoons toasted sesame seeds

In a salad bowl or clear dish, combine the lemon juice, peppers, tomato paste, garlic, oregano, cumin and cinnamon. Place the chicken between sheets of waxed paper or plastic wrap of some type.

Pound to an even thickness with a mallet. Next place th chicken in the spice mixture and turn to coat all sides. Refrigerate for 15 – 20 minutes, flipping the pieces midway. Transfer the chicken to a lightly oiled broiler rack, broil about 5 minutes per side, or until cooked through.

Place the marinade iin a 1-quart saucepan. Bring to a boil and cook for about 1 minute. Then place the greens in a large bowl and pour the marinade over them. Toss to combine, finally slice the chicken and serve on the greens. Sprinkle with sesame seeds, serves 4 – 5.


Some of the healthy and healing foods in this dish are the peppers (sweet), rice and the salad greens.

4 cups of water
1 cup wild rice, rinsed
2 tablespoons pine nuts
1 green pepper
1 sweet yellow pepper
2 scallions, minced
1 clove garlic, minced or diced
1 teaspoon dried basil
½ teaspoon dried thyme
2 tablespoons red-wine vinegar
1 tablespoon lemon juice
1 tablespoon olive oil
¼ teaspoon dry mustard (optional)
1 head Boston lettuce
2 tablespoons crumbled feta cheese

Begin with a 2-quart saucepan, bring the water to a boil, add the rice and boil uncovered for 30 – 35 minutes. Or until the rice is tender but still a bit chewy, drain well and set aside.

Heat up a nonstick-frying pan over medium heat, add the pine nuts and shake the pan over the heat for 2 – 3 minutes to toast the nuts. Next transfer to a large bowl, add the rice, green peppers, yellow peppers, scallions, garlic, basil and thyme.

In a cup, whisk together the vinegar, lemon juice, oil and mustard. Pour over the rice mixture and toss well to combine. Serve on a bed or “bird nest” of lettuce, sprinkle with cheese. Serves 4 – 5.

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