Tomato Basil Soup 
2 cups chicken or vegetable broth
(or substitute 1 cup water for 1 cup broth)
2 cups chopped fresh tomatoes
3 ounces of tomato paste
4-6 leaves of fresh basil rolled
and sliced
1-2 cloves garlic crushed and
minced
4 tablespoons chopped onion
2 teaspoon garlic powder
1 teaspoon dried oregano
Pinch of marjoram
Salt and black pepper to taste
Puree all ingredients in a food
processor or blender. Pour into a saucepan
and heat to a boil. Reduce heat and
simmer for 20 to 30 minutes. Serve hot, garnish with fresh basil
leaves or parsley.
Makes 3 servings (1 vegetable)
Chicken Meatball Soup
Meatballs
2 cups ground chicken breast
4 teaspoon minced onion
3 clove garlic crushed and minced
Pinch of sage
Pinch of marjoram
Pinch of thyme
Dash of onion powder
Dash of garlic powder
3 serving Melba toast crumbs
(optional)
Broth
2 cups chicken broth (or substitute
1 cup water for 1 cup broth)
2 tablespoons Bragg’s liquid
aminos
3 tablespoon apple cider vinegar
Chopped celery or tomato
4 tablespoon chopped onion
3 cloves garlic crushed and minced
1 bay leaf
Cayenne pepper to taste
Salt and pepper to taste
Combine ground chicken breast with
spices, chopped garlic, onion, and
crushed Melba toast. Form into
balls. Bring broth to a boil; add spices,
vinegar, Bragg’s liquid aminos,
and chicken balls. Reduce to a simmer and
cook a minimum of 30 minutes adding
the celery or tomato the last 5-10
minutes of cooking.
Makes 3 serving (1 protein, 1
vegetable, 1 Melba toast)
Chicken and Cabbage Soup 
2 cups chopped chicken breast
2-3 cups Cabbage
2 cups chicken broth (or substitute
1 cup water for 1 cup broth)
2 tablespoons Bragg’s amino acids
(optional)
2 cloves garlic crushed and minced
1 tablespoon chopped onion
1 teaspoon thyme
1 teaspoon rosemary
Cayenne to taste
Salt and pepper to taste
Combine chicken and spices in
medium saucepan. Bring broth to a boil.
Add cabbage. Reduce heat and simmer
for a minimum of 30 minutes. Add
additional water to broth as
needed. Variations: change the spices and add
fresh tarragon or turmeric. Add a
¼ lemon with rind to the broth and
simmer for a rich lemon flavor.
Makes 1 serving (1 protein, 1
vegetable)
Vegetable Beef Soup
2 cups lean beef cubed
Celery, cabbage, or tomato diced
2 cups beef or vegetable broth (or
substitute 1 cup water for 1 cup of broth)
4 tablespoon onion chopped
3 clove garlic crushed and minced
1 bay leaf
1 teaspoon dried basil
1 teaspoon fresh or dried oregano
1 teaspoon thyme
1 teaspoon paprika
2 teaspoons chili powder
Salt and pepper to taste
Combine onion, garlic and spices
with beef broth. Add celery and diced
beef. Simmer for 20-30 minutes. Add
tomatoes and simmer for an
additional 5 minutes.
Makes 3 servings (1 protein, 1
vegetable)
Phase 3 modifications: Add
additional vegetables such as zucchini, bell
peppers or a small amount of
chopped carrots.
Savory Chicken Soup
2 cups chicken breast cubed
2 cups chopped celery or tomatoes
2 cups chicken broth (or substitute
1 cup water for 1 cup of broth)
4 tablespoon minced onion
2 cloves garlic crushed and sliced
1 bay leaf
1 teaspoon organic poultry spice
blend
Cayenne pepper to taste
Salt and black pepper to taste
Bring chicken stock to a boil. Add
onion, garlic and spices. Add chicken
and vegetables and simmer on low
heat for 20 minutes or more until chicken and cabbage are tender
and fully cooked. Serve hot. Sprinkle with chives or parsley if
desired.
Makes 2 servings (1 protein, 1
vegetable)
Thai Beef Soup
2 cups beef
3 Celery stocks
2 cups beef or vegetable broth (or
substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg’s liquid
aminos
4 tablespoon chopped green onion
2 clove of garlic crushed and
minced
Fresh cilantro
½ teaspoon fresh grated ginger
1 teaspoon chili powder or red
pepper flakes
1 bay leaf
Pinch of cinnamon
Stevia to taste
Salt and pepper to taste
Heat up broth. Add dry spices, bay
leaf, Bragg’s, garlic and onion and bring
to a boil. Reduce heat and simmer
for 5 minutes. Add beef and celery and
cook for 20 to 30 minutes until
soft. Add salt, pepper, and stevia. Garnish
with fresh chopped cilantro.
Makes 1 serving (1 protein, 1
vegetable)
Phase 3 modifications: Add chili or
sesame oil and a few bean sprouts to the soup. Top with fresh
sliced mushrooms.
Homemade Chicken Broth
3 large chicken breasts
10 or more cups of water
½ large onion chopped
4 stalks of celery chopped
5 cloves of garlic sliced
1 bay leaf
Salt and pepper to taste
In a large soup pot or crock pot
combine chicken and 10 or more cups of
water. Water should slightly cover
the chicken. Add celery and spices.
Heat to a boil then reduce heat to
simmer. Allow to slow cook for 4 hours.
Remove vegetables and chicken from
broth. Refrigerate stock and skim off
the chicken fat. Put through a
strainer for a clear broth. Save the chicken
and make chicken salad or
add to soups.
Makes multiple servings
Homemade Vegetable Broth
10 or more cups of water
½ large onion chopped
6-10 stalks celery
10 cloves of garlic chopped
2 bay leaves
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon basil
1 teaspoon of thyme
Salt and pepper to taste
Bring water to a boil in a large
soup pot or crock-pot. Add vegetables and
spices. Slow cook for 2-4 hours.
Strain out vegetables and cool. Use as a
base for soups.
Makes multiple servings
Fennel Soup
Fennel bulbs chopped
2 cups chicken or vegetable broth
(or substitute 1 cup water for 1 cup broth)
4 tablespoon finely minced onion
1 teaspoon allspice seasoning
blend
Salt and pepper to taste
Add chopped fennel bulbs, spices,
and minced onion to vegetable broth.
Heat in small saucepan and simmer
for 20 minutes. Add lemon with rind to
the broth if desired. Serve warm
with chopped sprigs of fennel for garnish.
Makes 3 servings (1 vegetable)
Phase 3 modifications: Add half and
half or cream.
Celery Soup
4 stocks Celery
2 cups chicken broth (or substitute
1 cup water for 1 cup broth)
1 teaspoon thyme
1 bay leaf
2 teaspoon dried basil
Salt and pepper to taste
Cook celery until very soft or use
crock-pot or vegetable broth cooked
celery. Puree in a food processor
or blender with broth and spices. Simmer
in a saucepan for 20-30 minutes.
Makes 2 serving (1 vegetable)
Chili
2 cups lean ground beef (less
than 7% fat)
2 cups chopped tomatoes
1 cup water
4 tablespoon minced onion
4 cloves garlic crushed and minced
3 teaspoons of garlic powder
3 teaspoons onion powder
3 teaspoon chili powder
3 teaspoons oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste
Brown ground beef in small frying
pan, add onions and garlic. Stir in
tomatoes and water. Add spices and
simmer slowly until liquid is reduced.
The longer it cooks the more tender
and flavorful. Add a little water as
needed to prevent burning. Serve
with chopped green onion or tomato
garnish and salt and pepper to
taste.
Makes 3 servings (1 protein, 1
vegetable)
Phase 3 modifications: Top with
cheddar cheese and a dollop of sour cream.
Lemony Spinach and Chicken
Soup
2 cups chicken
2 cups chicken broth (or substitute
1 cup water for 1 cup broth)
½ lemon with rind
1-2 cup cups loosely packed spinach
cut into strips
4 tablespoon onion chopped
2 clove garlic crushed and minced
1 stalk lemongrass (optional)
1 teaspoon thyme or to taste
Cayenne pepper to taste
Salt and pepper to taste
Lightly brown the chicken in small
saucepan with a little lemon juice. Add
the onion, garlic, spices and
chicken broth. Add lemon with rind and
simmer for 20-30 minutes. Add the
fresh spinach during the last five
minutes of cooking. Serve and
enjoy.
Makes 3 servings (1 protein, 1
vegetable)
Asparagus Soup
4-5 stalks asparagus
2 cups chicken or vegetable broth
(or substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg’s liquid
aminos
4 tablespoons chopped onion
2 teaspoon thyme
1 teaspoon garlic powder
2 teaspoon onion powder
1 bay leaf
1 tablespoon milk (optional)
Salt and pepper to taste
Old Bay seasoning to taste
Trim asparagus to remove the tough
ends of the stalk and steam until soft.
Puree asparagus with broth and
spices in a blender or food processor. Heat soup in a saucepan
and enjoy. Add 100 grams diced chicken if desired. You can
replace dried spices with 1-2 teaspoons of Old Bay seasoning if
you
wish.
Makes 3 servings (1 vegetable)
Phase 3 modifications: Sauté
the onion in a little butter, add sliced mushrooms, cheddar
cheese and cream or half and half to the soup.
Hot and Sour Chicken Soup
2 cups chicken breast diced
1 cup chicken broth
1 cup water
4 tablespoons apple cider vinegar
4 tablespoons Bragg’s liquid
aminos
½ lemon in quarters with rind
2 clove garlic crushed and minced
4 tablespoons minced onion
Cayenne pepper to taste
1 teaspoon of chili powder or red chili
flakes
Salt and pepper to taste
Stevia to taste (optional)
Boil lemon wedges with rind in 1
cup of water until pulp comes out of the
rind. Scrape out additional pulp
and juice. Add the diced chicken, spices
and chicken broth. Simmer until
cooked. Variation: You can add orange
juice as an option and your choice
of approved vegetable or substitute
shrimp for chicken.
Makes 3 servings (1 protein)
Phase 3 modifications: Add a small
amount of fresh pineapple juice. Add
vegetables such as zucchini,
cauliflower, small amount of carrots etc. Add a little chili oil
or paste to the soup for added heat and flavor.
Creole Gumbo
2 cups shrimp
2 cups vegetable broth (or
substitute 1 cup water for 1 cup broth)
Tomatoes chopped
3 tablespoons tomato paste
2 tablespoons green or white onion
2 cloves of garlic crushed and
minced
3 tablespoons apple cider vinegar
Dash of Worcestershire sauce
Cayenne pepper to taste
Salt and pepper to taste
Liquid smoke hickory smoke
flavoring to taste
Fry up shrimp or chicken sausage in
a saucepan with onions. Add tomato
paste, tomatoes, and broth. Mix
well. Add the spices and vinegar. Simmer
for 20-30 minutes. Serve hot and
garnish with fresh parsley.
Makes 3 servings (1 protein, 1
vegetable)
Phase 3 modifications: Add
additional mixed protein ingredients like crab,
chicken, and sausage. Add
additional vegetables such as okra, celery, and
bell pepper. Enjoy with a dollop of
sour cream.
Middle Eastern Vegetable
Soup
2 cups vegetable broth (or
substitute 1 cup water for 1 cup broth)
1 cup Tomatoes chopped
2 Celery stocks
8 ounces tomato sauce or 3 ounces
tomato paste (omit if celery is used)
2 clove garlic crushed and minced
4 tablespoon onion chopped
1 teaspoon ginger
1 teaspoon cumin
Salt and black pepper to taste
Fresh parsley, cilantro or mint
Combine broth, tomato sauce, and
paste. Bring to a boil. Reduce heat and
add spices. Simmer for 20-30
minutes or until vegetables are tender.
Makes 2 servings (1 vegetable)
Phase 3 modifications: Add string
beans, zucchini or other vegetables as
desired.
Crab Bisque
2 cups crab meat
1 cup tomatoes chopped
2 cups vegetable broth (or
substitute 1 cup water for 1 cup broth)
1 tablespoon onion minced
1 clove garlic crushed and minced
1 teaspoon Old Bay seasoning
1 bay leaf
1 tablespoon milk (optional)
Cayenne pepper to taste
Salt and black pepper to taste
Puree tomatoes and broth in a food
processor or blender. Heat up mixture in a small saucepan. Add
the crab and spices and simmer for 20-30 minutes stirring
frequently.
Makes 3 servings (1 protein, 1
vegetable)
Phase 3 modifications: Add half and
half or cream.
Sweet Strawberry Soup
6-7 medium strawberries
2 tablespoons lemon juice
¼ cup water
Vanilla liquid stevia or powdered
vanilla to taste
Dash of cinnamon
Puree strawberries with spices,
lemon juice, water and milk. Heat the
strawberry mixture in a small
saucepan for 3-5 minutes. Serve hot or chilled
with a garnish of mint.
Makes one serving (1 fruit)
Phase 3 modifications: Add 3
tablespoons cream cheese, half and half, or
cream. Omit the lemon juice. Top
with a sprinkle of chopped roasted nuts
or phase 3 chocolate shavings.
Hot and Sour Thai Shrimp
Soup
2 cups shrimp
3 cups vegetable broth (or
substitute 1 cup water for 1 cup broth)
Juice of ½ lemon with rind
1 lemon grass stalk
3 slices of fresh ginger
Red pepper flakes or cayenne pepper
4 tablespoon green onion
2 tablespoon fresh chopped cilantro
Salt and pepper to taste
Bring the broth to a boil. Add the
ginger, lemongrass, lemon juice, onion,
and pepper. Simmer for 10-15
minutes. Add the shrimp and cilantro and
cook another 8 minutes. Serve hot.
Remove lemongrass before serving.
Makes 2 servings (1 protein)
Phase 3 modifications: Add straw
mushrooms and fish paste. Add a little
hot chili paste or chili oil.
French Onion Soup
2 cups beef broth
1 Melba toast crumbled or Melba
croutons (page 42) (optional)
1 teaspoon Worcestershire sauce
1 tablespoon Bragg’s liquid
aminos (optional)
1 tablespoon lemon juice
¼ to ½ of an onion in thin strips
1 clove garlic crushed and minced
Stevia to taste
Salt and black pepper to taste
Brown the onions in a little water
and lemon juice. Add beef broth and
spices and simmer for 20-30
minutes. Top with Melba toast croutons.
Makes 1-2 servings (1 vegetable, 1
Melba toast)
Phase 3 modifications: Top with
mozzarella or provolone cheese.
Meatball Soup
2 cups lean ground beef
3 serving Melba toast crumbs
2 teaspoon of onion powder
2 teaspoon of garlic powder
1 teaspoon oregano
1 teaspoon minced onion
2 clove garlic crushed and minced
1 teaspoon of cumin
Cayenne pepper to taste
Salt and pepper to taste
2 cup beef broth
1 1/2 cup water
1/2 cup chopped tomatoes
1/2 cup chopped celery
1 tablespoon chopped onion
2 clove garlic crushed and minced
2 tablespoon fresh chopped cilantro
1 teaspoon dried oregano
Salt and pepper to taste
Make meatballs by mixing ground
beef, Melba crumbs, finely diced onion,
garlic, powdered spices and chopped
cilantro. Form into balls and drop into
beef broth. Add spices, onion and
garlic to the broth and bring to a boil.
Reduce to a simmer and cook for a
minimum of 30 minutes. Add your
choice of celery or tomato to the
broth in the last 10 minutes of cooking.
Garnish with fresh chopped cilantro
and oregano.
Makes 1 serving (1 protein, 1
vegetable, 1 Melba toast)
Phase 3 modifications: Add
additional vegetables such as zucchini or a
small amount of carrots
