Spring Asparagus Soup

1 pound fresh asparagusSpring Asparagus Soup
1 small onion, chopped
4 white button mushrooms, sliced
2 1/2 cups water
1/4 cup raw cashews
1 tablespoon tahini
1 teaspoon onion powder
1/4 teaspoon garlic powder
Sea salt
1 tablespoon lemon juice

Snip off tough ends of asparagus, then cut stalks in half.

Place in a saucepan with the onion, mushrooms, and cup water. Steam until tender.

Blend cashews with 1 cup water until smooth. Add cooked vegetables to the blender jar with remaining ingredients and blend. Leave a little bit chunky or blend smooth. Salt to taste.

Where’s the Beef Stew

Where's the Beef StewThis recipe is adapted from a recipe by Cathy Fisher of For me this recipe was missing greens and a legume. So I added green cabbage and lentils and cut back on the potatoes.  It’s perfect and I love it!

2 yellow onions, chopped in ¾ inch pieces

3 ribs celery, chopped in ¾ inch pieces

3 medium carrots, sliced lengthwise and cut into ¾ inch pieces

1 ½ T finely chopped garlic

1 medium yellow sweet potatoes, cut in ¾ inch pieces

2 medium Yukon gold potatoes, cut in ¾ inch pieces

1/2 head green cabbage, cut in ¾ inch pieces

1 cup green lentils

2 portabella mushrooms (about ½ pound) cut into ¾ inch piece   (I used baby bella)

5 cups water

1/4 cup tomato paste

1 t dried rosemary

1 T dried Italian herb

1 T paprika

2 cups green peas (frozen)

1/2 cup fresh parsley, chopped

Ground black pepper


Sauté chopped onion in a hot pan over medium high heat until it starts to brown. Add a little water if needed to keep from burning.  Add all vegetables, lentils, water, tomato paste and rosemary. Cover and bring to a boil, reduce heat to low, and cook 10 minutes.  Add remaining dried herbs and cook until vegetables are tender. Add peas, parsley, and pepper. Cook 5 minutes.



Immune Boosting Chili

Immune Boosting Chili

“Greg and I just finished lunch today with your delicious Immune Boosting Chili recipe.  The flavor was just superb and the dish is very satisfying.”

1 onion, chopped
4 cloves garlic, minced
1/2 cup canned or bottled chopped green chilies
2 cups chopped mushrooms, cremini or white button
4 cups water or veggie broth
1 14 oz. can diced tomatoes
1 6 oz. can tomato paste
3 cups chopped broccoli
1 tablespoon Kirkland No-Salt Seasoning
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons coriander
1 teaspoon onion powder
2 teaspoons dried oregano
2 cups frozen organic corn
2 cups cooked pinto beans
2 cups cooked black beans
2 tablespoons Worcestershire Sauce
1/4 cup nutritional yeast (optional)
Sea salt

In a large soup pot, water-saute onion and garlic for 3 minutes. Add next seven ingredients and cook until broccoli is tender. Add remaining spices, corn, beans (if using canned beans, drain and rinse well), and Worcestershire Sauce. Cook 5-10 minutes. Add nutritional yeast and salt to taste.


Creamy Cauliflower Soup

Creamy CauliflowerRecipe from Whole Food Goodness


 Florets from1 head cauliflower

   (cut in large florets)

4 cups water

1 cup carrots cubed

1 cup chopped celery

1 medium potato cubed

1/2 – 1 cup cashews or sunflower seeds

2 Tbsp ground Spike no-salt seasoning or other

1 cup frozen peas

1 bunch scallions thinly sliced

1/4 tsp ground pepper

3 Tbsp nutritional yeast (optional)

Juice from 1 lemon

Sea salt


Cook the cauliflower, carrots, celery, and potato in the 4 cups of water over medium-high heat until tender. Ladle just the cooked cauliflower and a cup of the broth into a blender. Add cashews or seeds and Spike. Blend until smooth. Set aside. Add frozen peas and scallions to soup pot. Cook 2-3 minutes until scallions are soft. Add blended cauliflower mixture, lemon, pepper, nutritional yeast if using and salt to taste. Serve hot. Serves 6–8.


E-mail review:

“I made this recipe and a salad…oh my gosh that soup is to die for!!!!  It’s more like a cream sauce over veggies type thing…it was so SO good…thank you so much for sharing!”    G.P. St. George

Lucious Lentil Soup

A delicious and hearty stew that will warm you up on a cold winter night. This recipe is from Whole Food Goodness.


1 onion choppedLucious Lentil Soup

4 cloves garlic minced

1 red bell pepper chopped

1 medium yam cubed

2 carrots sliced

2 cups brown lentils

1 can diced no-salt tomatoes

2 tsp cumin powder

2 tsp onion powder

1/4 tsp cayenne pepper

3 cups chopped baby spinach

Juice of 1 small lemon

Sea Salt


Sauté chopped onion in a 1/4 cup of water, over high heat, until tender. Add garlic, red bell pepper, yams, lentils and 6 cups water. Bring to boil then turn heat down and simmer for 30 minutes. Add 3-4 more cups water, tomatoes, cumin, cayenne, and spinach and cook another 10 minutes. Add lemon juice and salt to taste.

Butternut and White Bean Stew

butternut soup 1

From Whole Food Goodness 

1 small butternut squash, (enough for 4 cups cooked)
1 large yellow onion, chopped
5 cups water
2 cloves garlic, minced
1 T fresh ginger root, minced
1 jalapeno pepper, seeded and minced
1 cup sliced celery
1 small bunch kale, chopped
1/2 cup finely chopped parsley
1 t dried thyme
1 T curry powder
2 t cumin
1/2 t allspice
1 t onion powder
2 cups cooked white beans
1/2 cup cashews
Sea salt
Bake whole squash at 350 degrees for about 1 1/2 hours or until soft. Cool, then peel and cut in cubes. Saute chopped onion in 1/4 cup of water over high heat until tender. Add 5 cups water and next five ingredients. Cook until kale is tender. Stir in parsley, spices, beans and squash. Cook 10 more minutes. Transfer two cups of soup to blender. Add cashews and blend until smooth. Pour into soup pot and heat through. Salt to taste.

White Bean Potato Soup

From Whole Food Goodness 

4 – 5 cups water

1 medium onion chopped

1 cup finely chopped button mushrooms

3 large cloves garlic minced

2 medium carrots sliced

1 medium potato cubed in bite size pieces

Florets from ½ head of cauliflower

1/2 cup sunflower seeds

3 cups cooked white beans

1 T Kirkland No-Salt Seasoning or other

1/4 cup finely chopped fresh parsley

Juice of 1 lemon or to taste

Sea salt to taste 

Sauté chopped onion, mushrooms, and garlic in a soup pot with 1/2 cup of water for 2 – 3 minutes. Add 4 cups water, carrots, potato, and whole cauliflower florets. Cook about 10 minutes until cauliflower is tender. Scoop out florets and add to blender jar. Add parsley and remaining beans to soup pot. Blend cauliflower, sunflower seeds, and no salt seasoning until smooth. Add a little water if needed to help blend. Pour back into soup pot. Cook five minutes. Add lemon juice and salt to taste. Serves 6–8.

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Whole Food Goodness and Whole Food American Favorites contain a collection of my favorite high nutrient whole food plant based recipes. My recipes are unique in that they contain no extracted oils, minimal processed sugars, and limited processed grains. I use an abundance of leafy green vegetables, which are the healthiest foods on the planet and have the greatest power to cleanse, detoxify, and repair damaged cells and bring you greater health for life.

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