No-Fat Raw Spicy Salsa Soup

Big handful of Cilantro
1 pint of tomatoes
1 garlic clove
2 dates
1 Celery stalk
1/4th tsp of freshly dried oregano (buy fresh and put in cup to dry)
lemon juice - 3 squeezed
pinch of cayenne
shake of smoked paprika
pinch of onion powder

Blend until smooth...:) 

Photo and recipe courtesy of Amber Kristine Miller

No-Fat Raw Curry Soup

4 spears of pineapple
1 med. cucumber
1/4 red onion
1 garlic clove
pinch of cayenne
1/8th-1/4th tsp. curry powder - to taste

Blend in blender until smooth.  

Recipe and photos courtesy of Amber Kristine Miller

No-fat Raw Mango Soup

1 mango
1 celery
1 lemon, whole and peeled
2 Roma tomatoes
1 slice of jalapeno
1 grapefruit squeeze for juice

No-Fat Raw Butternut Squash Soup for Amelia

4 cups butternut squash (peeled, seeded, and chopped)
1 small granny smith apple
1 cup coconut water (adjust for thickness wanted - or just water)
1 celery stalk

1 carrot
4 pitted and soaked dates (soak in coconut water)
1 tsp cinnamon*
1/2 tsp nutmeg*

Blend until smooth.  

*optional: can add a bunch of cilantro and leave off cinnamon and nutmeg.  

Can also be made into a wrap by spreading then and putting on dehydrator sheet for about 8 hours at 115 degrees F.

No-Fat Raw Indian Lentil Soup

For soup:

1 mango
1 kiwi
4 dates
1 celery stalk
1/2 zucchini
less than 1/8th tsp of cardamom
1/8th tsp. cumin
1/8th tsp. coriander
slice of jalapeno or serrano
small shake of mustard powder (or grind a few mustard seeds)
1 garlic clove, crushed

Blend until just slightly chunky.   Add a couple of handfuls of sprouted mung beans (or lentils) and some chopped fresh cilantro.

No-Fat Raw Butternut Squash Soup

1/2 lb. of butternut squash, rough cut in chunks with no skin

3 Tbsp. water

handful of cilantro

1/2 in. hunk of ginger

few shakes of pumpkin pie spice

few cranks of black pepper (or fresh or dehydrated papaya seeds) 

3 dates - optional

Put all in food processor and blend.  

Optional - cut up 2 dates and put pieces on top of soup in bowl.  

Recipe generously provided by the wonderful and creative Carrie Peninger.

No-Fat Raw Sharmila Nice Creams (a raw series of flavors)

All lovingly created by the very nice and creamy Sharmila Prabhu.  

Frozen Banana and Papaya Nice Cream - made in blender (can be made in food processor also) 



Frozen Banana and Dates Nice Cream




Peach and banana nice cream! Topped with frozen grapes



Banana nice cream topped with a handful of almonds



Frozen banana and frozen persimmon



Frozen banana and cactus pear fruit



Frozen bananas, raspberries and blackberries

No-Fat Raw Herby Tomato Soup

3 Roma tomatoes
1 celery stalk
1 garlic clove
1 small slice of jalapeno

4 medjool dates
2 sun dried tomatoes

Blend all but dates and sun dried tomatoes until slightly liquified  Add dates and sun dried tomatoes and let soak for 15 mins.  Blend well and pour in bowl.

1 cucumber, cut into chunks
handful of cilantro, chopped
5 basil leaves, chopped
1 stalk of fresh oregano leaves, chopped

Add cuke chunks and herbs into soup.  

No-Fat Sweet Dilly Cuke Soup

Mango Cucumber Dill:

1 mango
1/2-1 cucumber
few sprigs fresh dill
1/4 tsp cumin
1/4 C onion
1 clove garlic 

Blend and enjoy. 

Created by the talented and generous Michelle Gomoll Hewitt.  :)

Low-Fat Raw Stefanie's Sweet Potato Noodle Soup

12 oz. coconut water
1/4 cup young coconut flesh
6 sun dried tomatoes, soaked in coconut water
3 dates, soaked in coconut water
1 Hannah sweet potato, spiralized
3 Roma tomatoes, diced
Handful of cilantro, chopped

Blend coconut water with meat and sun dried tomatoes and dates until smooth.  Add swoodles (s. potato noodles) and decorate with diced tomatoes and cilantro leaves.

Optional*:  fresh grated turmeric or fresh grated ginger, tamarind, jalapeno

Made in honor of my friend Stefanie VW.  :)  

Lowfat Raw Cabbage and Cauliflower Rice Soup - a Mire Munt creation

Soup

1/2 head of red cabbage, shredded

1/2 head of cauliflower, pulsed in food processor into rice sized bits

10 leaves cut up fresh basil
2 grated and chopped carrots

handful of parsley - chopped

1 tsp. grated fresh turmeric

Broth 

Juice 3 med. beets, ripened for a few days on counter until slightly soft

Juice 5 med carrots
3 sun dried tomatoes soaked in juice and then blended.  

Marinate soup fixings in beet and carrot juice for 1 hour in the fridge.  

Put spoonful of cashew cream on top (recipe below). 

Cashew Cream*

Generous handful of cashews

1/4 cucumber

6 florets cauliflower

Lemon zest and juice from 1 lemon

1 garlic

1/4 small sweet onion or 3 green onion

Blend until smooth.  Add a handful of chopped dill and stir. 

* Adapted from Mire Munt's original recipe, which she generously provided.  :)  

No-Fat Raw Trigiano Carrot Soup

6 carrots juiced
4 cloves of garlic juiced 
1 zucchini juiced

5 cups fresh tomatoes
2 cups baby spinach
1 jalapeño seeds included minced
6 basil leaves chopped
Basil for garnish

Juice the carrots, zucchini,and the garlic and add to a food processor
Add the tomatoes , spinach and the basil and blend until smooth.
Add the jalapeño and mix until combined
Pour into a bowl add garnish and enjoy 

From our very own Michael Trigiano - raw chef extraordinaire.  :) 

 🌱

No-Fat Raw Best Tomato Sauce Ever

To Make Garlic Sauce:

1/2 head of garlic, unpeeled and broken apart into individual cloves

2 lemon, peeled and whole

Blend well and press through sieve leaving behind skins of garlic.  Add garlic sauce back into blender.  

Add to Blender with Garlic Sauce:

4 Roma tomatoes

3 sun-dried tomatoes - soaked in juice from 1 lime

1/2 red pepper

1 celery talk

5 medjool dates, soaked in juice from 1 lime

slice of jalapeno

Blend until desired consistency. 

Low-Fat Raw Coconut Curry Soup

Soup Broth:

8 oz. raw coconut water and 1 cup of young flesh

1 garlic

1 tsp grated ginger 

1/4 tsp curry powder

slice of jalapeno

1-2 dates - optional

Blend in blender until smooth add the veggies listed below and eat!

Veg in Broth:

2 Tbsp green onion, chopped

2 Persian cucumbers, spiralized

2 okra, sliced 

handful of fresh peas

5 asparagus, tips only

1 sweet bell pepper, cut into matchsticks

1/2 carrot, shavings

1  handful cilantro - garnish

1/2 Tbsp lemon juice (optional

Low-Fat Raw Asparagus Soup with Mint

• 1 1/2 cups tomato juice or coconut water
• 1/4 cup fresh mature coconut (or 1/2 avocado)
• 1 slice of jalapeno
• 3 dates
• 1/3 cup chopped fresh mint, plus more for garnish
• 3 roma tomatoes, diced to go on top
• 1/2 medium yellow onions, diced
• 1 bunch (about 1 pound) asparagus, tops only
• 1 small fresh lemon, squeeze for juice

Juice tomatoes (or use raw coconut juice).   Put all of ingredients but diced tomato, onions and asparagus into blender.  Blend until smooth.  Put diced tomatoes, onion, asparagus, and squeeze lemon over top over top of soup.
*for next time: strips of bell pepper and bits of cilantro on top

Low-Fat Raw Curry Broth with Spaghetti and Veggies

6 button mushrooms, cut into chunks
1 roma tomato, diced
1/4 red onion, diced
1 zucchini, spiralized or julienned
handful of cilantro, chopped
3 oz. spinach, chopped
1/4 red pepper, diced
1/4 in. turmeric, grated
handful of carrot shavings
1 inch slice ginger, chopped
8 basil leaves, chopped

Put all in large bowl.

Broth
1 lime, squeezed
1/4 cup of chopped fresh coconut (in food processor - not juiced)
1 thin slice jalapeno
In juicer first and then into food processor:
Juice 5 roma tomatoes
Juice 1 in. ginger slice
Juice 1/4" in. turmeric
Juice 1 garlic
Juice 1 celery stalk

Use juicer and juice the last 5 ingredients.  Put juiced items in food processor with lime juice and fresh coconut pieces and jalapeno slice. Process for 2-3 minutes until coconut pieces are very small.  Don't blend basil because it gets basil gets bitter and less flavorful.  Pour over veggies.  Mix well and top with sprouts.

Low-Fat Raw Snippy Avocado Soup

1 large parsnip, grated
1/2 cup celery juice
1/4 avocado, cut-up
1 roma tomato, diced
Squeeze of lemon juice

 In a blender, blend parsnip and liquid until smooth.  Put in bowl and put diced tomatoes on top.  

No-fat Raw Cream of Spinach Soup

• 4 small tomatoes
• 1/2 bag baby spinach (or 1 bunch leafy spinach)
• 1 stalk celery
• 1 small clove garlic
• 2 oranges
• 1-2 basil leaves, or a few sprigs of cilantro

Instructions: Place celery, tomatoes, juice from the orange, herbs and garlic in food processor or blender and blend. Add spinach a handful at a time until thick and creamy. The more spinach you add, the thicker & creamier it gets. 

Low-Fat Raw Vichyssoise

1 leek, washed, ends trimmed, and all dark green sections discarded, whites only
2 handfuls of cauliflower florets
1/2 avocado

Freshly chopped chives for garnish

Put all in blender except for chives.  Puree until desired consistency.  Add chives to top for garnish

Pineapple Gazpacho with Chunks of Veg

1 lb. pineapple
5 oz. spinach
4 stalks of celery
handful of cilantro leaves
5 mint leaves
2 basil leaves
small slice of serrano pepper
-----------
7 small vine tomatoes, diced
1/2 red pepper, diced
1/4 med. cucumber, diced
handful of diced celery

Puree pineapple, spinach, celery, cilantro, and serrano.  Pour puree into bowl and add diced tomatoes, celery, red pepper, and cukes.