Cancer-Fighting Soup Recipes

Vegetable Stock

Cook time: 45 minutes

Yield: 8 cups

1 tablespoon olive oil

2 large onions, quartered

1 medium leek (white and green parts), chopped

2 celery stalks with leaves intact, chopped

2 large carrots, quartered

8 cloves garlic, crushed

8 sprigs fresh parsley or 4 teaspoons dried parsley

6 sprigs fresh thyme or 3 teaspoons dried thyme

2 quarts water

1 teaspoon sea salt

2 bay leaves

1. Heat the oil in a soup pot over medium heat, and add the onions, leek, celery, carrots, garlic, parsley, and thyme. Cook for 5 to 10 minutes, stirring frequently so the vegetables don’t brown.

2. Add the water, sea salt, and bay leaves, and bring to a boil. Then lower the heat and simmer for at least 35 minutes.

3. Remove the broth from the heat, strain the liquid, and discard the vegetables.

Instead of following this recipe, you can save all the trimmings from the vegetables you eat during the week and add them to a pot of water with some garlic, onion, parsley, bay leaves, and other desired herbs and simmer them for 35 minutes to a few hours. Then strain them out and toss them. Use the stock within a week or freeze it for up to six months for later use.

Apple Carrot Ginger Soup

Cook time: 40 minutes

Yield: 4 servings

1-1/2 teaspoons olive oil

1/4 cup diced celery

1 cup shredded carrot

1/4 cup onion, peeled and chopped

1-1/2 teaspoons minced garlic

1 tablespoon minced fresh ginger root or 1 teaspoon ground ginger

1 teaspoon fresh thyme or 1/4 teaspoon dried thyme

1/4 teaspoon curry powder

2 teaspoon whole-wheat flour

2 cups skim milk

2 cups vegetable broth

1/2 cup unsweetened applesauce

1. Heat the oil in a large pot, and then add the celery, carrot, onion, garlic, ginger, thyme, and curry. Sauté lightly for 2 to 3 minutes.

2. Stir in the flour and cook while stirring for about two minutes.

3. Add the milk, broth, and applesauce. Cook for 30 minutes, stirring occasionally.

4. Remove the soup from the heat, place in a blender, and puree until smooth.

5. Return the soup to the stove and simmer for 10 more minutes.

Creamy Potato Soup

Cook time: 30 minutes

Yield: 6 servings

4 medium potatoes, peeled and cubed

3/4 cup onion, peeled and chopped

1 medium carrot, peeled and chopped

2 stalks celery, chopped

1-1/2 cups chicken broth

3 tablespoons canola oil

3 tablespoons all-purpose flour

2-1/2 cups milk

1 tablespoon minced fresh parsley or 1 teaspoon dried parsley

3/4 teaspoon salt

1/2 teaspoon pepper

1 cup shredded low-fat Swiss cheese

1. In a large saucepan, combine the potatoes, onions, carrots, celery, and chicken broth and bring to a boil. Reduce the heat; cover and simmer for 12 to 15 minutes or until the vegetables are tender.

2. Using a potato masher, lightly mash the vegetables. Alternatively, for a smoother consistency, place the vegetable mixture in a blender and blend until smooth; then return to the saucepan.

3. In a small saucepan, heat the canola oil. Stir in the flour until smooth. Gradually stir in the milk. Heat milk without boiling and cook, stirring for about 2 minutes or until thickened.

4. Stir the milk-and-flour mixture into the vegetable mixture. Cook and stir until thickened and bubbly.

5. 5Add the parsley, salt, and pepper.

6. Remove from the heat and stir in the cheese until melted.

Wild Salmon Soup

Cook time: 40 minutes

Yield: 5 servings

2 cups water

4 ounces carrots, peeled and diced small

1 small onion, peeled and diced small

1 bay leaf

14 ounces (about 4 medium) Yukon gold potatoes, peeled and cubed small

4 ounces raw wild salmon, cubed and fine pin bones and skin removed

1 tablespoon fresh dill weed or 1 teaspoon dried dill

5 whole peppercorns

2 cups milk

1 tablespoon butter

1 teaspoon sea salt

1 tablespoon fresh parsley or 1 teaspoon dried parsley

1. Add the water to a large pot, and bring to a boil.

2. Add the carrots, onion, bay leaf, and peppercorns. Reduce the heat to low, and cook for 15 minutes.

3. Add the potatoes, salmon, and dill, and cook for 15 to 20 minutes.

4. Check the potatoes for doneness. When soft, add the milk, butter, salt, and parsley. Cook for an additional 5 minutes. Remove bay leaf and peppercorns before serving.