Soup Recipes & Health Benefits

Here is my special soup recipe that I make every couple of days…even on these hot summer days in Tucson I like my soup!  There’s something about sipping its tasty hot broth that relaxes me and is so satisfying!

I’ve also included my quick carrot soup recipe for those days when I want my Vitamin A but don’t have time to prepare a full soup…or I only have carrots left in the refrigerator!

Diane’s Powerhouse Veggie Soup Delight ©


*Carrots…1 or 2 medium size… grated

*Celery… ½ cup..chopped

*Celery Leaves…1 or 2 tablespoons (when available)

*Flaxseed Meal…1 or 2 tablespoons (sometimes I add it to my soup bowl so I am sure about getting the full amount and benefit)

*Ginger root…1 Tablespoon diced

*Kale…1 cup green…cut up

*Parsley … 1/2 cup curly…no stems

*Radish…1 or 2 diced red

*Radish Leaves…a palm full

*Red Onion …1/4 cup diced

*Seasoning…1 tablespoon Trader Joe’s 21 Seasoning Salute..(contains 21 herbs and spices that smell and taste devine!)

*Sea salt…1 teaspoon..Himalayan Sea Salt for its flavor and nutrition…I buy this in bulk at Sprouts.

*Soy Sauce…1-2 tablespoons of Trader Joe’s low sodium brand

*Tomato Sauce…1/4 cup  (I use Kroger Chunky Green Pepper and Mushroom…thick and oh so delicious!  Fry’s sells it…(their store brand)

Cooking Instructions

*Cover the above ingredients with purified water…I use bottled water or my shower filtered water.

**Warning!  Do not use tap water!  Ugh!  You’ll defeat the purpose of eating all these healthy veggies if you cook them in chlorine and other pesky toxins!

*Lightly cook and simmer until vegetables reach a softness you like…I usually simmer for 10-15 minutes…avoid lengthy boiling to retain maximum nutrition in your vegetables.


Optional Ingredients

At this point I sometimes add one or more of the following:

*Cooked brown rice (I use organic long grain)…1 cup…for complex carbohydrates and B-Complex (this is my favorite energy food…it lasts and lasts and lasts! Like the Energizer Bunny!

*Whole Wheat Pasta (1 cup cooked) for complex carbohydrates, high fiber and B-Complex…adds some chewy texture.

**I have included the amounts I use in my recipe…your amounts might vary depending on personal preference, the size of your family, and the quantity you are making.

Experiment with seasonings, fresh herbs, amounts of each ingredient…mine is never the same twice…it always depends on my mood…perhaps I want more seasoning one day… or I need some complex carbohydrate so I’ll add the rice or pasta.  Listen to your needs and have fun with it!

Happy Healthy Eating!

Copyright © 2018 Diane B. Saull All Rights Reserved.

   Diane’s Quick ‘n Easy Carrot Soup ©

On those days when I don’t have time (or ambition) to make the full soup recipe but want to get my quota of beta-carotene (Vitamin A) for the day I prepare this one…very tasty and very satisfying:


*2 or 3 grated carrots (enough to make at least a cupful)

*Seasoning…1 tablespoon Trader Joe’s 21 Seasoning Salute..(contains 21 herbs and spices that smell and taste divine!)

*Sea Salt…1 teaspoon..Himalayan Sea Salt for its flavor and nutrition…I buy this in bulk at Sprouts.

*Tomato Sauce…1/4 cup  (I use Kroger Chunky Green Pepper and Mushroom…thick and oh so delicious!  Fry’s sells it…(their store brand)

 Cooking Instructions

*Cover ingredients with pure water (like the first recipe).

*Bring to a quick boil.

*Lower heat and simmer till soft (or preferred texture).

*Sprinkle a few sprigs of parsley on top for added texture, color and nutrition.

**That’s it!  Simple!  Fast!  Great as a first course or side dish…

Enjoy it with a whole grain roll….yumm!

Happy Healthy Eating!

Copyright © 2018 Diane B. Saull All Rights Reserved.

Health Benefits

Diane’s Powerhouse Veggie Soup Delight ©

I’ve listed the ingredients in alphabetical order and included a picture next to the name to help you recognize it in the store.  Some will be obvious but others may not be familiar to you.

At the end of each section I’ve provided my website sources to give you easy access to my references and additional reading about each food.


*Rich source of beta carotene..a powerful antioxidant that boosts the immune system, protects skin and eye health, improves vision and fights free radical damage…

*One of the richest sources of Vitamin A (converted from beta carotene) Protects against inflammation like arthritis, heart disease, and high blood pressure…

*Nutrients in carrots promote brain health and improve memory.

*High in fiberSlows down the release of glucose into the blood stream and helps to cleanse the digestive system.

*Carrots also provide ample amounts of Vitamins C, D, E and K, as well as many minerals like magnesium, potassium and calcium.

Celery and Leaves   

*Low in calories and carbohydrates

*Fiber rich food…1/2 of the carbohydrates are actually fiber which regulates the bowels, reduces bad cholesterol and helps to reduce those hunger cravings.  Studies have shown that people who eat high fiber diets have healthier weights, have a lower risk of getting diabetes and heart disease.

Contain good sources of these nutrients:

*Vitamin K…Excellent source – needed for blood clotting and healthy bones

*Vitamin A…needed for healthy eyesight

*Potassium…mineral that helps to regulate blood pressure

*Folic acid (one of the B-complex Vitamins..Vitamin B9

**Helps the body make red blood cells which are the key to life…they constantly travel through your body delivering oxygen and removing waste.

**Helps the body create and maintain healthy DNA

**Reduces the risk of birth defects in the brain and spine

*Celery’s high percentage of water and electrolytes can prevent dehydration, and special compounds help celery act as a diuretic and reduce bloating.

*Contains antioxidants

Some Top Benefits of Celery and Leaves:

*Helps Lower Cholesterol

*Lowers Inflammation

*Prevents or Treats High Blood Pressure

*Helps Prevent Ulcers

*Protects Liver Health

Flaxseed / Flaxseed Meal     

*Flaxseed contains lignans, a plant compound that has antioxidant and estrogen properties…75 to 800 times more than fruits and vegetables

*Boosts heart health

*Controls inflammation

*High in ALA (plant based omega 3 fatty acid)

*Rich in soluble and insoluble fiber

*Contains the B-Complex vitamins

*Contains calcium, iron, magnesium and phosphorus

Tip…I buy flaxseed meal at Sprouts (a natural foods store)…they sell it in bulk very inexpensively…I add it to the pot of soup and also add a teaspoon to my bowl to be sure that I’m getting a good amount of it.

Ginger Root 

*A good source of Vitamin C, magnesium, potassium, copper, and manganese

*It relaxes and soothes the intestinal tract meaning that it can settle an upset stomach, relieve vomiting, and ease gas and diarrhea discomfort.

*It increases cardiovascular circulation.

*It is a natural pain reliever…I’m an athlete – a tennis player and I exercise every day…my recovery time has been greatly reduced since adding ginger root to my soup.

*Has antibacterial, antiviral, antioxidant, and anti-parasitic properties


*Superfood within the plant kingdom..1 cup provides 684% of the daily value of Vitamin K, 206% of the suggested daily amount of Vitamin A, and 134% of Vitamin C (and even more Vitamin C in the Scottish curly-leaf variety).

*Kale’s anti-inflammatory capabilities are tops among leafy greens, especially in the prevention and even reversal of arthritis, heart disease, and several auto-immune diseases.

*Excellent source of essential Omega-fatty acids…they help regulate blood clotting, build cell membranes in your brain, and protect you against heart disease and stroke.

 Organic Long Grain Brown Rice  

(This is my favorite energy food because the complex carbohydrates in this superfood give me sustained energy in a calm way that lasts and lasts and lasts…like the Energizer Bunny!).

The process that produces brown rice removes only the outermost layer (the hull) of the rice kernel and is the least damaging to its nutritional value.

*Excellent source of manganese…helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones.

*Good source of selenium, phosphorus, copper, magnesium, and niacin (Vitamin B3)

*Women who eat whole grains weigh less thanks to the high fiber.

*Seleniumhelps to keep thyroid function strong and consistent.

*Helps to lower cholesterol.

*Rich in B-Complex Vitamins:

The B-complex Vitamins are an amazing lot…There are 8 of these super heroes working together as a team to provide us with these benefits:

*Help the body convert the fats, carbohydrates, and proteins in the food that you eat into energy

*Help our body use and store protein & carbohydrates from food (in the form of glycogen, a stored energy in the muscles and liver).

*Help keep the brain, muscles and nervous system healthy


*Vitamin K…574% of the daily recommended value (promotes bone strength)

*Vitamin C…62% of daily value (3 times more than oranges)

*Vitamin A…47% of daily value

*Iron…2 times more than spinach…needed for the production of red blood cells

* High Fiber…helps move foods through the digestive tract and controls blood-cholesterol levels.  A tea made from parsley is a traditional remedy for colic, indigestion, and intestinal gas.  Parsley helps to purify the blood and detoxify the body.

*One of the highest amounts of antioxidants found in plants.

Pink Himalayan Sea Salt 

I use the  pink Himalayan sea salt…I buy it at Sprouts in bulk and get enough to fill a small salt shake.  It’s inexpensive and has superior health benefits to table or generic sea salt.  Here’s what I learned about it:

*Minimally processed so it maintains its rich nutrition.

*Rich in trace minerals…typically contains 84…the number of elements found in the body (iron, copper, iodine, zinc, manganese, cobalt, fluoride, and selenium…to name a few)

Note:  Regular high quality sea salt typically has 60.

*Has no artificial chemical additives like aluminum which has been linked to Alzheimers.

*Helps to keep the body hydrated and balance fluids.

*Excellent source of electrolytes

*Contributes to healthy digestion.

*Supports healthy brain, muscle and nervous system function.

 *Consuming a high-quality sea salt regularly can help your body absorb more nutrients from the foods that you eat. This is great news since it’s not only what you eat, but how your body processes what you eat, that gives your body the nutrients it needs on a daily basis.

*Promotes blood sugar health and can help reduce the signs of aging.

**For a complete list of benefits please refer to the source link below…too numerous to mention here…you will like what you read!

Radish and Leaves 

*An alkaline-forming food which helps to maintain a ph balance in the body.

*Helps to detoxify the blood and eliminate waste

*High in Vitamin C

*High in fiber

*Contains the same flavonoid as blueberries but much cheaper to buy…it fights inflammation.

”Part of what makes the radish a good choice for the skin is the antibacterial properties that help heal dry, cracked skin and prevent infection” (See #5 Skin Health on site below.)

Red Onion     

It was quite by accident that I switched to eating red onions…I found them easier to peel!  Then I discovered that I liked their strong pungent flavor and their color in my soups and salads!  Then I happened to read about their nutrition and I liked what I learned…so here are the health benefits for the red onion:

*There are more antioxidants in this variety.

*It contains quercetin which is a type of flavonoid antioxidant known to fight free radical damage, the effects of aging and inflammation.

* Contains chromium, a trace mineral that controls glucose levels

 Soy Sauce 

Soup containing this sauce helps our stomach to produce more gastric juice, a body fluid which aids in the digestion of food. It also takes part in destroying some microorganisms that attack our body like Staphylococcus aureus, Shigella flexneri, Vibrio cholera, Salmonella enteritidis, nonpathogenic Escherichia coli and pathogenic E. coli.

Tomato Sauce 

I think everyone knows how healthy tomatoes are for you and how delicious this sauce tastes in sooo many recipes!  I’ll just mention a few of the key benefits here:

*Contains a potent antioxidant called lycopene – known for increasing the healthy cholesterol and reducing the bad.

*Excellent source of Vitamin A

*Rich in calcium

**I’ll let you read the website for details..even if it’s just to see pictures of those beautiful tomatoes!

 Whole Wheat Pasta         

*Contains complex carbohydrates for sustained energy (another Energizer Bunny food!)

*Contains dietary fiber

*Moderate amount of proteins

*Rich in calcium, magnesium, and potassium

*Its wheat germ (heart of the kernel) is especially rich in Vitamin E.

*Great source of B-Complex Vitamins

*Its wheat bran (outer layer of the kernel) is rich in phytochemicals and anti-oxidants.


  Published 10/2019