Soups / Simple+Optimum

All recipes are high-fat, adequate protein, designed to minimize carbs to roughly 40% of overall calories in order to lower overall inflammation and prevent disease; with almost nothing processed, and no soy or gluten, and a dramatic reduction of sugar. We recommend making the meals with organic ingredients whenever possible. The recipes are designed to create an overall daily diet of 40% carbs, 30% fat, 30% protein with the precise ratio varied each meal.

Apple And Celeriac Soup With Toasted Nut ToppingA unique soup of fresh celeriac and apple, with a toasted nut sprinkle

Asparagus And Citrus Soup With Lemon Zest Macadamia ToppingA fresh, Spring and Summer-inspired soup of asparagus, lemon, herbs and nuts

Asparagus, Zucchini And Leek Soup With Caramelized LeeksA green soup of asparagus, zucchini and leeks, with soft, caramelized leeks on top

Black Bean, Corn And Avocado SoupFilling, spicy and Mexican-inspired. Beans and avocado are wonderful sources of fiber. Use fresh beans and corn where you can, but you can absolutely use canned goods too.

Borscht-Inspired Beet SoupA vibrant soup inspired by a Ukranian classic, featuring beets and cabbage

Broccoli And Almond SoupA simple soup of broccoli, base veggies (onion and celery) and a crunchy almond topping

Broccoli, Kale And Spinach Soup With Spiced Cashew Topping (Green Nutrient Blast)A nutrient-dense soup containing three kinds of leafy green veggies. Topped with spicy, toasted cashews.

Butter Bean, Carrot And Coconut Soup With Dukkah SprinkleA rich, smooth and creamy soup with aromatic dukkah sprinkle. Coconut cream gives a slightly tropical flavor, with carrot providing natural sweetness and color.

Butternut Squash And Ginger SoupA classic, smooth, vibrant-colored butternut squash soup. The ginger adds an extra flavor dimension plus an immune-boosting hit.

Cabbage And Onion SoupA humble soup of cabbage and onion, with sauteed onion and walnut topping

Carrot And Orange SoupA sweet, citrusy and bold-colored soup of carrots and fresh oranges

Cauliflower And Turmeric Soup With Turmeric-Spiced CashewsA creamy, golden soup of cauliflower and turmeric, with golden toasted cashews spiced with turmeric

Chickpea And Kale Soup With Fresh Chili And ScallionsA broth-based soup with chickpeas and kale, topped with fresh chili and scallions/green onion

Chilled Avocado SoupA cold avocado soup flavored with citrus and coriander/cilantro. Ideal for hot Summers

Chunky Butter Bean Soup With Mixed Herb ToppingA filling, chunky soup of white beans and broth, topped with fresh herbs.

Clear Broth Soup With Shirataki Noodles And Mushrooms (Pho-Inspired)This soup is inspired by pho. It consists of a clear, hydrating broth, with shirataki noodles and mushrooms.

Coconut Corn SoupA rich, easy soup of coconut, corn, onion and herbs

Dahl-Inspired Lentil Curry SoupAn affordable and high-fiber soup of lentils, tomatoes and spices

Fennel Soup With Toasted HazelnutsA refreshing soup of fresh fennel and topped with toasted hazelnuts

Fireblast Tomato And Red Chili SoupA bold soup of tomatoes and fresh red chili for lovers of hot, spicy dishes

Garam Masala, Carrot And Bell Pepper SoupA warming, spiced soup of carrots, bell peppers (capsicum) and garam masala

Garlicky Roasted Eggplant/ Aubergine Soup With Sautéed Garlic ToppingA garlic-rich soup of eggplant/aubergine with roasted garlic and herbs on top

Green Bean And Mushroom SoupA great way to use an excess of green beans and mushrooms in this tasty green soup

Homemade Vegetable StockHow much does it make? This recipe makes about 2 liters, but you can adjust this by adding more water and more ingredients. It’s definitely not an exact science, so don’t worry too much about it! How long does it take? It depends. You can simmer the stock for a couple of hours, or slow cook it for 8 hours. Again, it’s not an exact science.

Leek, Sweet Potato And Scallion/Green Onion Soup

Lemon And Carrot SoupA simple, bold-colored soup of carrots and zesty lemons, served with an herb, pine nut, lemon and olive oil topping

Lettuce, Pea And Cucumber SoupAn unexpectedly delicious soup of lettuce, pea and cucumber. Unique and nutritious

Minted Pea And Spinach Soup With Mint-Infused Olive Oil DrizzleA bold green soup of peas, mint, spinach and minted olive oil drizzle

Mushroom And Coconut Soup With Spiced Toasted Walnut SprinkleA creamy mushroom soup with a tropical hum and spicy walnuts

Mushroom, Thyme And Walnut SoupAn earthy, rich soup of mushrooms, fragrant thyme and walnuts. Topped with toasted walnuts.

Paprika-Spiced Tomato And Kidney Bean Soup With Paprika Pumpkin Seed SprinkleA rich soup of kidney beans and paprika, with a spicy paprika pumpkin seed sprinkle

Parsnip And Cauliflower Soup With Paprika SprinkleA creamy-white soup of parsnip and cauliflower, topped with paprika

Pesto SoupA tasty, green soup of pesto, zucchini, cannellini beans and homemade stock

Quick Rustic Vegetable, Chili, Ginger And Broth SoupA chunky, broth-based soup with vegetables, fresh ginger and fresh chili. A quick soup which can be whipped up in minimal time.

Red Lentil, Tomato And Red Onion SoupA fiber-rich soup of red lentils, tomatoes and red onion

Red Onion And Celery Soup With Toasted Pumpkin SeedsA soup which is light in texture but rich in flavor, with sweet red onions and hydrating celery. Topped with toasted pumpkin seeds.

Roasted Bell Pepper (Capsicum) With Cilantro (Coriander) And LimeBell peppers become beautifully sweet when roasted. A vibrant soup garnished with cilantro/coriander and lime.

Roasted Cauliflower And Garlic SoupA creamy-textured soup with deep flavor and the rich hum of garlic. A great soup for small budgets, as it requires only a few ingredients.

Roasted Celery And Dill SoupA light soup of celery, dill and onions

Roasted Tomato And Basil SoupA sweet, flavorful soup of roasted tomatoes and fresh basil

Satay Veggie Soup With Carrot NoodlesA coconut-based soup with peanuts and carrot noodles

Simple Broccoli And Cauliflower SoupA nutritious, fiber-rich soup of broccoli and cauliflower. You can serve with toasted nuts or seeds on top, or keep it plain to cut down on prep time

Simple Broth Fragrant Paste Base (Ideal For Colds And Flus)A broth-based soup with a fragrant paste made from lemongrass, lime, chili, ginger and garlic. Great for soothing colds and flus without being too heavy or filling

Simple Brussels Sprout Soup With Toasted AlmondsA simple soup of Brussels sprouts with a toasted almond sprinkle

Simple Spaghetti Squash And Thyme SoupA smooth and creamy soup of roasted spaghetti squash and thyme

Spicy Coconut And Lime Soup With Shirataki Noodles A creamy, coconut-based soup with fresh limes, lime leaves, ginger and shirataki noodles

Spicy Laksa Soup With Shirataki Noodles And Asian GreensThis is a great soup for chilly nights, or when you feel like something hot and comforting. Shirataki noodles replace the more traditional udon or rice noodles. You can adjust the spice levels by adding fresh red chili before serving.

Tuscan Vegetable SoupA chunky soup of low-carb veggies, tomatoes, broth and cannellini beans

Watercress SoupA super simple soup of watercress and sweet potato. Watercress is very low calorie and low carb, but provides lots of vitamins such as A, K and C.

Wild Rice And Mixed Veggie Soup (Carrot, Mushroom, Spinach)A filling soup of mixed vegetables and a little portion of wild rice for texture and energy. A broth-based soup with chunky veggies.

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