Today’s recipe of the month can have many variations. I chose to do a vegetable soup as the recipe of the month because I recently had some leftover vegetables from my surprise birthday party and I didn’t want to throw them away. We froze almost 3-gallon bags full of vegetables from a vegetable tray. You can modify this to include things that you may tolerate. For example, I made these with some leftover frozen homemade cheese raviolis. You could also add beans or quinoa or brown rice. Like I’ve said before, for long-term prevention of cancers and cardiovascular disease should include eating at least 1 vegetarian meal daily. Below are the ingredients and directions if you’re interested in trying it yourself.
(vegan, gluten-free, dairy free)
- 64 oz. Organic Vegetable broth*
- 1 vegetable tray (Ours included: cherry tomatoes, celery, baby carrots, cauliflower, and broccoli)
- 1 Large onion (does not need to be organic, one of the Clean Fifteen™)
- Black pepper (to taste)
- Garlic (minced, powder, or grated fresh to taste)
Other optional ingredients
- Carbohydrate (pasta, brown rice, quinoa)
- 1 organic green bell pepper (Dirty Dozen™)
- 1 organic red pepper (Dirty Dozen™)
- Spices to taste: Hot sauce, cayenne, sea salt or Himalayan salt*, Cumin, Celery leaf, cilantro, parsley, thyme, oregano, marjoram, etc.
*patients with hypertension or high blood pressure should avoid added salt and choose low sodium options
- Cut all vegetables. Put celery, tomatoes and carrots into a large pot or slow cooker.
- Put broth into pot or slow cooker.
- Cook for at least 2 hours (we left it cook all day in a slow cooker). 20-30 minutes before serving, put broccoli and cauliflower into the pot or slow cooker. You can put these vegetables in in the beginning, but then they get a little too soft. When you check the broccoli and cauliflower to make sure you can easily put a fork through them, turn the burner off and put cooked carbohydrates like rice or pasta into the pot.
Warming foods like hot sauce, hot peppers, cayenne, etc are especially helpful for supporting your immune system when you have a cold or a flu because of it’s diaphoretic or fever inducing properties.
13 Bean Vegan Soup
There are numerous epidemiological research studies that have shown a more plant-based diet to be therapeutic for a variety of medical issues. The major medical issues I recommend a more plant-based lifestyle for are patients with cancers and heart disease. These are a couple conditions that can benefit most from eating predominantly plant-based. I personally believe everyone should be eating at least one vegan meal daily for prevention of disease and maintenance of health. It wasn’t until I got into the naturopathic medical profession that I myself began implementing this practice. Everyday I have a smoothie that contains a plant-based protein powder and numerous vegetables, nuts/seeds, and fruits (maybe I’ll share this recipe next time). Today, I’d like to share a recipe I recently made in a slow cooker: 13 Bean Vegan Soup. Below are the ingredients if you’d like to try it yourself. This recipe is also gluten-free and dairy-free.
• Bob’s Red Mill® 13 Bean Soup Mix
• 64 oz. Organic Vegetable broth
• 2 cans organic Tomato sauce or diced tomatoes ((Dirty Dozen™; I used organic local plum tomatoes that my mother and I canned last summer)
• 1 Large onion (does not need to be organic, one of the Clean Fifteen™)
• 1 organic green bell pepper (Dirty Dozen™)
• 1 organic red pepper (Dirty Dozen™)
• 3 stalks organic celery
• 3 large carrots (does not need to be organic)
• Optional: Hot sauce to taste, garlic, garlic powder, sea salt or Himalayan salt, black pepper, cilantro, parsley, thyme, oregano, etc.
1. Soak Bob’s Red Mill® 13 Bean Soup Mix in a large bowel with water overnight.
2. Put broth into slow cooker.
3. After cutting the vegetables, put them also in the slow cooker then put the slow cooker in the fridge until morning when beans are done soaking.
4. In the morning, rinse the beans under some water then place them in the slow cooker.
5. Plug in the slow cooker and turn on low.
6. Let it cook all day and it will be ready for you when you get home from work.
Meet Dr. Meyer!
Originally from Hammonton, New Jersey, Dr. Kyle Meyer he moved to Atlanta, GA where he recently completed his 2-year residency after graduating from naturopathic medical education in Portland, Oregon. Dr. Meyer attended National University of Natural Medicine (NUNM) in Portland, Oregon for 4 years where he received a Doctor of Naturopathic Medicine degree and a certificate in Shiatsu massage. Before attending naturopathic medical school, Dr. Meyer earned his undergraduate degree from Albright College in Biology, Business, Pre-Med.
Dr. Meyer’s goals are to provide patients with the resources to attain health through the use of physical medicine, exercise, herbal medicine, nutritional supplementation, and pain education. After his patients recover from their health imbalance, his goal is to educate others on how to maintain health using diet, exercise, lifestyle, natural remedies and food as medicine. When he isn’t aiding patients on their road to health, you can find him at sporting events, concerts, or hiking with his chocolate Labrador and his wife.