Ingredients:

• 2 cups mushrooms (or one packet)
• 1 red onion (chopped)
• 3 cloves garlic (minced)
• 1 red bell pepper (chopped)
• 1 orange bell pepper (chopped)
• 2 zucchinis (sliced horizontally in 1/4 inch thick circles)
• 1 can black beans​ (drained and rinsed)
• 1 can Amy’s Lentil Soup (low sodium)
• Vegetable broth for sautéing
• 1 lemon
• 2 cups Spinach
• 1 Tbs Rosemary (or to taste)
• 1 Tbs Oregano (or to taste)
• 1 Tbs Thyme (or to taste)
• 1 Tbs Paprika (or to taste)
• 1 Radish (Sliced in thin circles, to top)

1. Heat up a pan over medium heat with a splash of veggie broth. We use veggie broth instead of oil, so you will want to keep a closer eye on it than you would if you were using oil.
2. Add mushrooms, onions, and garlic to the pan and start cooking for about 3-5 minutes.
3. Add zucchini and peppers. Cover and cook for 5 minutes.
4. Add spices, we typically do equal parts of rosemary, oregano, thyme, and paprika. If you don’t like any of these particular spices you can always substitute for whatever you like.
5. Add the drained and rinsed beans, lentil soup, and cook about 2-3 minutes (enough time to warm the soup up)
6. Add the juice of your lemon and spinach. Cook until the spinach starts to wilt and turns to a really pretty green.
7. Top with Radish. Enjoy 🙂

The post Fall Surprise appeared first on Wellness Training Institute.

This month we decided to make a hearty sweet potato soup… and it was DELICIOUS!! It has an amazing Thai zing to switch it up from your usual soup routine.

We added steel cut oats to make it even hearty-er but you could leave them out or substitute it with rolled oats. The main difference between steel-cut oats and rolled oats is the processing. Steel-cut oats are oat groats that have been cut into two or three pieces, making it relatively unprocessed. Rolled oats are made by steaming and rolling oat groats for faster cooking… nutritionally they aren’t so different!

One of our team members and several wellness members attended the PBNSG event where Dr. Fuhrman presented. One thing he teaches is the anti-cancer foods as he cleverly calls the G.B.O.M.B.S. The G.B.O.M.B.S are Greens, Beans, Onions, Mushrooms, Berries, and Seeds! Consuming these foods daily can drastically improve the immune system and they have lots of anti-cancer effects… so eat your greens!!

Check out the recipe below for the sweet potato soup:

Ingredients:

1 Red Onion
2 large cloves of Garlic
Splash of Vegetable Broth
3 Sweet Potatoes
1 in. of Raw Ginger
2 cans of Coconut Milk
1 tbsp Paprika
1 tbsp Thyme
1 tbsp Chili Powder
1 tbsp Oregano
1 tbsp Rosemary
Juice of 1 lemon
1 Red Bell Pepper
handful of Walnuts

Directions:

1. Cut up onion and garlic, set garlic aside.
2. Add onion to a pan with some vegetable broth and saute for about 15 minutes or until cooked
3. Peel sweet potatoes and chop into chunks
4. In a separate pan add sweet potatoes to a pan, covered, and bring to a boil for about 10 to 15 minutes.
5. Drain the water from the cooked sweet potatoes
6. Add garlic to the onions and give it a stir. Then combine with sweet potatoes.
7. Cut up pepper and ginger, add in the ginger to the sweet potatoes, and set the peppers aside (you will add those to the finished product)
8. Start cooking your steel cut oats in a separate pan
9. Add 1 can of coconut milk
10. Remove from heat for a couple of minutes and once cooled use an immersion blender to blend. It should have a thick consistency
11. Add 2nd can of coconut milk and continue to blend
12. Add back to heat and continue cooking on low heat for 5 minutes
13. Add Paprika, Thyme, Chili Powder, Oregano, Rosemary (to taste)
14. Add the juice of a lemon.
15. Your soup is finished! Top with red peppers and walnuts and enjoy 🙂

The post Thai Coconut Sweet Potato Soup appeared first on Wellness Training Institute.

Soup season is almost among us! If you’re excited like we are, you know that cold weather means warm vegetable soup! We made 2 different kinds this past weekend… Blended Vegetable and Creamy Mushroom. This is something Nicole likes to make often as meal prep and then freezes some for the future. You can find the Blended Veggie below and the Vegan Cream of Mushroom one here. Enjoy!

Ingredients 

• 2, 8 oz packet mushrooms
• 8 large cloves garlic
• 1 large purple onion
• 2 stocks of celery
• 2 large jalapeños (or mild peppers if you don’t prefer spicy)
• 1 head of Kale
• ½ cup Nutritional Yeast
• 1 tsp Paprika
• 1 tsp Rosemary
• 1 tsp Thyme
• 1 tsp Oregano

Directions:

1. Start by adding a splash of water to mushrooms in a large pot on medium heat
2. Chop garlic up, set aside and let sit for 10 minutes
3. Chop up onion and add into mushrooms
4. Add the garlic to the onions and mushrooms
5. Cut up celery, and set aside
6. Cut up Jalapeños (you can take the seeds out of the jalapeños to make it less spicy)
7. After the mushrooms, onions, and garlic have been cooked to your liking add celery and jalapenos
8. Fill up the pot with water (about 60 ounces)
9. Cook for about 45 minutes on medium heat
10. Add Kale to the pot and continue cooking for 15 minutes of cooking
11. Let cool and blend using an immersion blender.
12. While blending, start adding spices (nutritional yeast, paprika, rosemary, thyme, and oregano!)
13. Wa La 🙂

You can use an immersion blender, or put the soup into any high-speed blender that you have 🙂

The post Blended Veggie Soup appeared first on Wellness Training Institute.

This recipe is not only detox friendly, but it’s delicious too! It’s perfect for the fall weather that’s soon to be here. We topped this with our Basil “Ricotta” Sauce and we used just about the same ingredients for this recipe as we did to make the Creamy Coconut Zucchini Casserole. Enjoy!

Ingredients

• 2 Cups Button Mushrooms
• 2 Shallots
• 6 Garlic Cloves
• 5-6 Zucchini
• 3 Raw Banana peppers
• 1 can coconut milk

Directions:

1) Cut up garlic and let it sit for 10 minutes

2) Cut up shallots and mushrooms

3) Add shallots, mushrooms, and garlic in a pan and start to sauté in vegetable broth for 10-15 minutes or until brown

4) Add coconut milk and continue cooking.

5) Cut up zucchini and add it into the pan with mushrooms, shallots, and garlic

5) Cook for about 10-12 minutes

6) Serve as a soup and add toppings like the Basil “Ricotta” sauce. 🙂

The post Cream of Zucchini and Mushroom Soup appeared first on Wellness Training Institute.

Creamy Coconut Soup

Dairy Free, Gluten Free, Oil Free

This creamy soup is so delicious! We used coconut milk as an alternative to dairy and we find it gives it a nice creamy taste. The base of this soup is the quinoa surprise which you can find here.

Ingredients:

• Quinoa surprise
• 1 can coconut milk
• Cayenne
• Cumin
• Coriander
• 1 can of black beans

Directions:

1) Heat up coconut milk in large pan.

2) Add Quinoa Surprise and black beans into coconut milk and stir

3) Heat for 10 minutes until warm and enjoy! (The longer you cook the thicker the consistency becomes)

Enjoy 🙂

The post Creamy Coconut Soup appeared first on Wellness Training Institute.

Vegetable Broth & Vegetable Stew

At Nicole’s last cooking day she talked about a couple different ways to make vegetable broth.  Vegetable broth is easy to make, it is a great use of your leftover veggies, and it tastes delicious!

There are two different ways to make vegetable broth:

1. Use the SCRAPS that you would normally throw away and make an awesome broth.

2. Use vegetables (chopped in chunks) to make your broth, and as a bonus make a stew with the vegetables you used to make the broth instead of tossing them.

 You spend good money for your veggies… so don’t let anything go to waste!

Real quick: Is your diet SAD? Click here to watch what we mean…

#1 Vegetable Broth Recipe:

– All the scraps! The tops of your carrots, peals from your carrots and sweet potatoes, skins of your onions, stems of the kale, leaves of the cauliflower, outer scraps from ginger and garlic… and whatever else you have!

– Add them in a big pot of water along with spices of your choice (I love coriander, cumin, cayenne, and a pinch of salt).

– Bring to a boil and then reduce heat and simmer (uncovered) for about an hour.

#2 Veggies for broth… then used for Vegetable Stew:

Use all the ingredients below.  Eventually, they will be a part of your vegetable stew!

Ingredients

3 cloves garlic, chopped

1 onion, chopped

4 sticks celery, chopped

3 carrots, chopped

1 small head cauliflower broken up

2 cups mushrooms (or one container… any mushroom of your choice)

1/2 inch raw ginger

Coriander, cayenne, cumin (1 tsp each… I’m partial to coriander so I do an extra tsp)

16 cups which = 2 pitchers of water 

The leaves of 4 stalks of kale, chopped.. Pro tip: Add after the broth has been cooking for about 45 minutes.   

Directions:

Part One

– Cut 3 cloves garlic and let sit for 10 mins, allowing the garlic to sit before cooking it preserves the Allicin which is anti-inflammatory

– Sauté onion in a thin layer of water for 5-10 minutes, or until onions are translucent.  Add garlic, ginger, coriander, cayenne, cumin, and a little more water.  Cover and simmer for a few more minutes.

– Now add all the water and veggies, excluding the kale and leaves

– Bring to a boil, then reduce to a simmer (uncovered) for 45 minutes

– Now add kale and cook for another 15-30 minutes.  When it smells awesome, it’s ready!

– Drain the broth into a container to keep, now it’s time for the Veggie Stew!

Part Two

– Take all the veggies left in the pot and put them in a crockpot.  Add some more pieces if you’d like (I used the same amount that I used in the beginning).  Add in some of your veggie broth and let it warm in the crockpot for 10-15 minutes.  Then eat up!

– For another variation add some quinoa or lentils to the stew!

Why should you switch to a plant-based diet? Good question. Download our free Nutrition eBook to find out why… and revolutionize your health. Grab it for free right here, right now.

The post Vegetable Broth & Stew appeared first on Wellness Training Institute.

Kelp Noodle Ramen Soup

(gluten free, plant based, oil free)

     Almost everyone has had Ramen Noodles at some point in their life, maybe even a LOT of Ramen Noodles!  Our variation of Ramen Noodles is easy to make AND really delicious! It features Kelp Noodles that are grain free, and have lots of other health benefits.

     Did you know that sea vegetables like kelp are a great source of Iodine?  Iodine is a vital nutrient to the body that is particularly important for regulating thyroid function.  AND because of things like soil depletion and variability, and lack of certain foods like sea vegetables in our diet, many people are Iodine deficient.  Did you know Iodine also helps prevent cancer, maintain mental health, and more?  This recipe is a quick and easy way to get a healthy dose of sea vegetables in a delicious soup! 

Ingredients

– 1 yellow onion, chopped

– 1 tbsp. miso paste (optional)

– 2 cups kelp noodles (soaked for a few minutes before cooking, you can find kelp noodles at whole foods with the other sea vegetables)

– 2 cloves garlic, chopped

– 2 cups vegetable broth (low sodium)

– 1 tsp. liquid aminos 

– 3 green onions (chopped)

– 1 cup water

– 1/2 to 1 cup mushrooms 

Directions:

1. Heat a thin layer of vegetable broth over a large pot on medium-low heat, add in chopped garlic and onion, sauté for 3-5 minutes or until onions are translucent (adding more vegetable broth as needed to keep the bottom of the pan covered).
2. Add in mushrooms, and sauté for 2-3 more minutes.  
3. Add broth, water, green onions, and liquid aminos, cooking for 20 minutes to an hour.  The longer you cook it the more the flavors will be absorbed.   You can add in the kelp noodles at any time, cooking them for about 10-20 minutes. Kelp noodles may take some time to soften, so cook them to desired texture.
4. If you are adding miso, add the miso a few minutes before you are done cooking the soup.  Once you add in the miso bring soup to a boil, then lower to a simmer for a few more minutes.
5. Top with or cook in carrots, additional mushrooms, hot sauce, kale, spinach, or any other desired flavor or topping!             

The post Kelp Noodle Ramen Soup appeared first on Wellness Training Institute.