Tag Archives: carrots

Homemade Tomato Soup

Homemade Tomato Soup
Homemade Tomato Soup

By: Shannon Walker, LPN, NS, CHHC

2/3 cup chopped onion

1 tsp Mrs. Dash Garlic & Herb Salt Free Seasoning Blend

2 large carrots, peeled and finely chopped

1/4 cup of butter

1/2 tsp dried basil

1/2 tsp dried thyme

1/2 tsp oregano

2 pints of canned tomatoes, with the juice

2 cans diced Italian tomatoes, with the juice

Saute the onions, carrots, Mrs. Dash and dried herbs in the butter till vegetables are tender crisp. Pour in the cans and pints of tomatoes. Cook on medium to high till  vegetables are tender. Use an immersion blender to mince the tomatoes and carrots till soup is in smaller pieces. Continue cooking 10-15 minutes longer. Serve with toasted cheese sandwiches in homemade wheat bread! :) YUM!

Sweet Vegetables


Almost everyone craves sweets. Rather than depending on processed sugar to satisfy cravings, add naturally sweet foods to your daily diet to satisfy your sweet tooth.


                                                            Sweet Vegetables Semi-sweet vegetables Other Vegetables
Examples corn, carrots, onions, beets, winter squashes, sweet potatoes and yams turnips, parsnips and rutabagas red radishes, daikon, green cabbage and burdock
Flavor sweet when cooked subtly sweet don’t taste sweet, but have a similar effect on the body in that they maintain blood sugar levels, reduce sweet cravings and break down animal foods in the body

Red beet

Sweet vegetables soothe the internal organs of the body and energize the mind. And because many of these vegetables are root vegetables, they are energetically grounding, which helps to balance out the spaciness people often feel after eating other kinds of sweet foods. Adding in sweet vegetables helps to crowd out less healthy foods in the diet.

A simple way to cook these vegetables is to follow the recipe below that we call Sweet Sensation. It has few ingredients and preparation time is minimal.

sweet corn

Sweet Sensation Recipe

  • Use one, two, three, four or five of the sweet vegetables mentioned above.
  • Chop the hardest ones, like carrots and beets, into smaller pieces.
  • Softer vegetables, like onions and cabbage, can be cut into larger chunks.
  • Use a medium-sized pot and add enough water to barely cover the vegetables. You may want to check the water level while cooking and add more water if needed. Remember, vegetables on the bottom will get cooked more than the ones on the top. Cook until desired softness. The softer the vegetables get, the sweeter they become.
  • You may also add any of the following ingredients: spices, salt, seaweed. You can add a can of beans for extra protein.
  • When the vegetable cooked to your satisfaction, empty the ingredients into a large bowl, flavor as desired and eat. The leftover cooking water makes a delicious, sweet sauce, and is a healing, soothing tonic to drink by itself.

Other cooking methods include steaming, roasting, stir-frying. They can also be simmered and pureed to create a soup, or you can simply eat them raw, grated in a salad. Be creative!

rutabaga n turnip


Institute for Integrative Nutrition

Afternoon Pick-Me-Up

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 1 person

3 carrots (or 12 ounces carrot juice)
1 tablespoon spirulina or chlorella powder

1. Juice carrots in a juicer or purchase fresh carrot juice from a health food store.
2. Add spirulina to juice and mix very well.
3. Drink slowly and enjoy your energy.

• Try different types of greens and super-foods to see how they affect you differently.
• If using bottled carrot juice make sure it is organic.