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I love soup! I used to say I could easily exist on soup, bread and diet soda. My health didn’t agree with that statement. I first eliminated soda from my life. Read about soda’s negative impact on the body HERE.
Then, when I embraced a plant based lifestyle more than four years ago, I discovered that I have a gluten sensitivity. I stopped eating regular bread, although I now occasionally enjoy the gluten free version. Soup is still good, though, right?
That depends! Soups containing meat, egg, gluten or dairy products no longer simmer on my stove. Fortunately, however, there is a rich variety of wonderful, hearty, healthy soups available that are plant based, gluten free and dairy free.
Check out this amazingly easy vegan tortilla soup. It’s perfect for chilly winter evenings.
Easy Vegan Tortilla Soup
I loved chicken tortilla soup, before becoming plant based. After eliminating meat from my diet, I gave up tortilla soup because I couldn’t find it offered without the chicken. When this recipe popped up on Pinterest, I knew what was on the menu for dinner tonight!
This easy vegan tortilla soup is adapted from a recipe by Midwest Foodie. Check out the original recipe HERE. The flavorful soup comes together in minutes and uses items commonly found in the pantry. Canned goods speed up the cooking process, lentils add protein and heartiness and canned coconut milk makes the soup creamy. And no worries, the coconut milk does not add coconut flavor to the soup.
In less than 30 minutes, I was ladling this soup into bowls.
In a soup pot or dutch oven, saute diced onions in olive oil over medium high heat, stirring frequently, for approximately 3 - 4 minutes.
Add garlic, cumin and chili powder and stir and saute for 1 minute.
Add black beans, corn, tomatoes, vegetable broth, tomato juice, lentils, salt and coconut milk. Bring to a boil, cover, lower heat and simmer for 10 minutes, or until lentils are cooked through. Season with black pepper and more salt, if needed.
Keyword Tortilla Soup, Vegan
Tortilla Soup Making Tips
The easy vegan tortilla soup was ready in minutes. I checked the soup after five minutes and gave it another five minutes of simmering time for a total of ten minutes.
Use store bought organic vegetable broth or make your own broth HERE. I use organic 100% tomato juice from WR Knudsen however any tomato juice is fine. You can even use V-8 for extra flavor. Don’t have juice on hand? Four cups of vegetable broth is fine or swap out the veggie broth for all tomato juice. This recipe is very adaptable.
If you don’t have red lentils on hand, brown or green lentils work too. Just check soup after five minutes of simmering time, for doneness.
Garnish soup with non GMO tortilla chips. I like these from Xochitl . Late July makes an excellent non GMO chip as well. You can also top soup with vegan cheese, vegan sour cream, chopped green onions or diced jalapeno peppers.
Easy vegan tortilla soup is ready to eat in under 30 minutes.
The Taste Test
I loved this soup before I even tasted it. It smelled right! And my nose was correct. This easy vegan tortilla soup is wonderful with the perfect spice level. It has the tortilla soup flavor without the chicken or dairy products.
The non GMO tortilla chips, which happened to be unsalted, added the perfect crispiness.
I have leftovers for tomorrow. I’m excited about that. However, I’ll make this soup often. Perhaps I’ll never run out of tortilla soup. I hope you enjoy it too!
Easy vegan tortilla soup with non GMO chips.
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The last two years I’ve celebrated my January 9th birthday in a unique way. I write activities on slips of paper, place them in a jar and draw one out each day. The number of activities corresponds to the number of years in my upcoming birthday. I’ll turn 63 on my birthday so I placed 63 activities into the jar.
One activity that I drew out led to interesting research. It read: “Only eat fruit for a day”. I’m plant based, since July of 2016, so eating lots of fruits and veggies is common for me. In planning my menu for the day, however, I wondered which foods were really fruits…and which were really vegetables. I knew, for example, that tomatoes, while eaten as a vegetable, are actually fruit. What else is commonly called a vegetable, when in actuality it is a fruit?
I was intrigued by what I found. You might be too.
Is it a fruit? Check out these foods that might surprise you.
Food Classifications
What classifies a food as a fruit or vegetable?
A fruit, by definition, is “anything that grows on a plant and is the means by which that plant gets its seeds into the world.” Vegetables, on the other hand, “are any edible part of a plant including stems, leaves or roots.”
The difference, then, are the seeds. Cut open an apple and there are the seeds. The flesh of the apple is a container for them. Cut open a potato and there are no seeds.
The following foods are commonly thought of and consumed as vegetables, when botanically, they are fruits.
Tomatoes
Although we all learned as kids that tomatoes are a fruit, that fact has long been debated.
Back in 1893 a case even went before the Supreme Court to determine which the tomato was. A Manhattan food seller argued that he should not pay a vegetable tariff on imported tomatoes, since they were a fruit and not a vegetable. The tariff fees for fruits were much lower. He lost the case when the court ruled that people prepared and ate tomatoes like a vegetable, not a fruit. The court added that tomatoes, like vegetables, are primarily served as part of the dinner’s main course while fruits, generally, are considered dessert.
Verdict: tomatoes are a fruit most often served as a vegetable.
Is is a fruit – tomatoes
Pumpkins
If you’ve ever cut into a pumpkin, to cook one or to create a jack-o-lantern, you’ve seen the seeds. Pumpkins, and all gourds, are fruits. Another common characteristic of fruits is that they begin as a flower. The flowers require pollination and then follows growth, development and ripening of the fruit.
Is it a fruit – pumpkins
Peppers
Peppers, from the sweet bell pepper to the spicy jalapeno, are produced on a flowering plant and contain seeds. They are fruits.
Are peppers a fruit or vegetable?
Cucumbers
This easily grown plant is a member of the gourd family, like pumpkins. Their vines produce flowers and the cucumber contains seeds. It is a fruit.
Is it a fruit – cucumber
Zucchini
This summer squash is also a member of the gourd family, making it a fruit as well. Yellow squash falls into the same category as do winter squashes such as butternut and acorn.
Is zucchini a fruit?
Eggplant
It surprises some to learn that eggplants are actually considered berries! And that places eggplants in the fruit category.
Is it a fruit – eggplant
Avocado
The avocado, a primary ingredient in guacamole, is a single seeded berry, not a vegetable. And like berries, avocadoes do well in desserts such as chocolate mousse or as a fat replacement in baked goods.
Is the avocado a fruit or vegetable?
Peas
Technically, peas are not a vegetable and they aren’t the fruit either. The pods the peas form in are the fruits and the peas are the seeds. Categorically, peas are in the fruit family.
Is it a fruit – peas
Green Beans
Similar to peas, the green bean is the pod holding the seeds, making them fruit. In this case, we eat the pod and the seeds.
Are green beans a fruit?
Beans
Beans are a member of the legume family, like peas. They are the seeds tucked within pods, making them fruit. Typically we “shuck” the beans out of the pods and eat them that way.
Is it a fruit – beans
Okra
Okra pods are also the fruit, with the seeds contained within. However, we eat the whole fruit, pod and seeds. Okra, excellent fried or in stews and gumbos, is a member of the mallow family.
Is okra a fruit?
Olives
Olives grow on trees and they are categorized as fruits. Specifically, they are stone fruits like peaches, mangoes and dates.
Is it a fruit – olives
Rhubarb
The only instance I could find of a vegetable mistaken for a fruit is the rhubarb plant. This perennial, often baked into pies due to its sweet flavor, is technically a vegetable. This is because only the plant’s stems are edible.
It’s NOT a fruit – rhubarb
There Are More Fruits Than I Realized
As I researched fruits and vegetables, I discovered there are more fruits than I realized! This proved good news for my “only eat fruit” day. My options expanded beyond apples, bananas and blueberries.
And while I ate plenty of the usual fruits on that day, I brought in fruits disguised as vegetables. For lunch I enjoyed a healthy and delicious orange, avocado, green olive salad with Thai chili pickles…cucumbers.
Are you surprised to learn that some of your favorite vegetables are actually fruits? Which one surprised you the most?
Fruit salad
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Four and a half years ago, new to the plant based lifestyle, some of the first superfoods that I wholeheartedly embraced were mushrooms. Most mushrooms provide high levels of fiber, nutrients and antioxidants. Adding them to meals and drinks boosts health in many ways.
Among mushrooms one group in particular earns the title of “superfood”. These fungi, labeled medicinal mushrooms, take health benefits to a much higher level.
Check out these seven superfood mushrooms and learn why they are so important to health.
The Power of Medicinal Mushrooms
In the east, people have used medicinal mushrooms for centuries. Dried and taken in powdered form, these superfoods provide a host of benefits. Those remarkable properties drew attention to medicinal mushrooms from other regions in the world.
Medicinal mushrooms are still relatively new to western medicine and they don’t cure everything. However their benefits, including boosts to the immune system and the prevention of diseases, helped these mushrooms gain popularity in recent years. And for clarity, these are not hallucination inducing or mind altering mushrooms, these provide powerful benefits for health and wellness.
Seven Superfood Mushrooms
Each mushroom is unique and provides its own health benefits.
Reishi
Reishi tops the list of popular medicinal mushrooms, and for good reason. This mushroom’s unique property is its calming effect on the body. Reishi contains the compound triterpene, which positively impacts the nervous system. This mood boosting compound relieves anxiety, alleviates depression and promotes better sleep.
Reishi also helps the body heal and sharpens focus as well.
Add a spoonful of reishi mushroom powder to smoothies and soups, create a soothing hot tea or stir into a cup of hot cocoa. Chocolate and reishi seem to pair well together. Four Sigmatic offers wonderful hot cocoa mixes that contain reishi. It makes an excellent nighttime drink for a wonderful night’s sleep.
Check out Four Sigmatic’s hot cocoa with reishi HERE. If you place an order, use my discount code CINDYLAUDERDALEMOORE to save 10%.
Seven Superfood Mushrooms – reishi
Lion’s Mane
Lion’s mane brings mental clarity, naturally. Packed with antioxidants and nutrients, lion’s mane strengthens the immune system. However, its real superpower is fostering the production of bioprotein nerve growth factor (NGF) and myelin, the insulation around nerves.
Both NGF and myelin are vital to brain health. An imbalance of either can create neurological diseases such as Alzheimer’s and multiple sclerosis. Lion’s mane also improves cognition and memory and increases the ability to concentrate. Additionally, this superfood mushroom alleviates anxiety and soothes irritability.
To boost brain power, try these Four Sigmatic focus products with lion’s mane: ground coffee, instant coffee, coffee latte mix, elixir mix, matcha latte mix or their focus shots and mixes.
Chaga is the first superfood mushroom powder that I tried. It makes a great coffee substitute or simply add a spoonful to smoothies. As with all the superfood mushroom products, the dried fungi doesn’t have a “mushroomy” taste, making it easy to add the powders to almost any food or drink.
Chaga contains extremely powerful antioxidants that fight the free radicals that age the body and cause disease. This black mushroom eases inflammation, combats oxidative stress that ages skin and prevents or slows the growth of cancer cells. It also lowers bad cholesterol.
Try adding Four Sigmatic’s defend products to your diet: mushroom blend mix, ground coffee, instant coffee with chaga, elixir mix with chaga, plant based protein powder and immune support shots with chaga.
Need a pre-workout boost or feeling low energy? Cordyceps is the perfect superfood mushroom for you. This fungus helps the body use oxygen more efficiently while enhancing blood flow.
Cordyceps helps athletes perform better. And it helps the rest of us too, as we exercise, plus it speeds up muscle recovery after working out. And when that midafternoon slump hits, drink a cordyceps tea for an instant pick me up.
Add a spoonful of cordyceps to a post workout drink or meal. Or try Four Sigmatic’s performance blends: cocoa mix with cordyceps, elixir blend with cordyceps and instant coffee with cordyceps.
Seven Superfood Mushrooms – cordyceps
Turkey Tail
Most superfood mushrooms offer anti-cancer properties because of their high antioxidant content. However, turkey tail takes it up a notch.
This interesting fungus contains a compound called polysaccharide-K (PSK) that stimulates the immune system. Turkey tail improves the survival rate of those with cancer, fights leukemia cells and boosts the immune system for those receiving chemotherapy. This mushroom is so powerful that it’s an approved anti-cancer prescription drug in Japan.
Pick up golden latte with turkey tail or chai latte with turkey tail from Four Sigmatic.
These mushrooms provide benefits for the heart. They lower bad cholesterol while inhibiting the production and absorption of cholesterol in the liver. Shiitake mushrooms also prevent the build up of plaque and help maintain healthy blood pressure and circulation.
Use dried shiitake powder in any food or drink recipe. Or add the mushrooms to stir fries and other dishes.
Maitake, the Japanese word for “dancing mushroom”, helps support healthy blood sugar levels in the body. It also boosts the immune system and provides essential vitamins and minerals including copper, potassium and vitamins B and C.
Add a spoonful of powdered maitake to soups, sauces and pasta dishes.
Which of These Seven Superfood Mushrooms Will You Try?
Which of these superfood mushrooms will you try first? It truly is easy to add a spoonful to teas, coffees, drinks, smoothies or recipes, or to use one of the Four Sigmatics blends. And the health benefits are amazing.
A spoonful…or two…each day of any of these superfood mushrooms is all that you need to begin enjoying greater health and vitality and protection against aging and diseases.
I most often added a spoonful of powdered mushrooms to smoothies, that is until I discovered the cocoa mixes from Four Sigmatic. Now I love sipping on a cup of hot cocoa with reishi in the evenings or savoring a cup of chai latte with turkey tail in the afternoons. It’s such a yummy way to get my mushrooms!
Four Sigmatic hot cocoa with mushrooms
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There’s something about the holiday season that triggers my desire for a good cup of egg nog. During my childhood, my mother served us her homemade egg nog around Christmas time, alcohol free of course. I seem to carry a timed memory of that delicious drink and when December arrives, that desire for egg nog returns.
As an adult, I’ve enjoyed simple egg nogs made by combining the store bought drink with a splash of rum. However, since choosing the plant based lifestyle four and a half years ago, I’ve not known how to satisfy that longing for the holiday drink.
I’ve tried several non-dairy, egg free “nogs” however none of them really came close to matching the drink from my memories. That is, until this year. I’ve finally found a vegan egg nog that tastes like egg nog! Check it out.
What is Egg Nog Anyway?
Traditional egg nog (also spelled eggnog) originated from England. Historically it is a rich, creamy, dairy based drink that contains milk, cream, sugar, nutmeg, whipped egg whites and egg yolks. Brandy, rum, whisky or bourbon are often added to the drink.
Considered a holiday drink, egg nog is consumed from the end of October until the new year. Venezuela and Trinidad enjoy a variation of the drink called Ponche Crema.
The British originally called the drink egg flip, from the practice of rapidly flipping the drink mixture between two pitchers. The term egg nog is actually American, coined in the mid 1700s. It’s a combination of two colonial slang words. Rum was referred to as grog and the drink was served in wooden mugs called noggins. A nog is also a strong ale, so it’s possible that’s where the “nog” derives from.
Vegan Egg Nog – ready to drink in minutes
Vegan Egg Nog Recipe
This dairy free, egg free, refined sugar free nog is rich, creamy and ready in minutes without cooking.
1cupunsweetened dairy free milk such as almond milk
1can coconut milk
1over ripe banana
1/2cupmaple syrup
1tspvanilla
1/2tspground nutmeg
pinchsea salt
splashof rum, brandy or whisky per serving optional
dollopnon dairy coconut whipped topping per serving
Instructions
Combine all ingredients except rum, brandy or whisky and coconut whipped topping in a blender. Blend on high speed until drink is well mixed, thick and creamy.
Pour nog into mugs. Add a splash of rum, brandy or whisky to each mug. Add more to taste or omit if desired. Top with a dollop of coconut whipped topping. Sprinkle with nutmeg.Makes four servings. Store leftovers in refrigerator for up to 3 days.
Keyword Egg Nog, Vegan
Vegan Egg Nog – add coconut whipped topping if desired and a sprinkle of nutmet
The Taste Test
This is the BEST vegan egg nog I’ve tried. I love it. Truly, the drink is smooth, creamy and closely matches the memory I carry of the egg nog from my childhood. The banana adds creaminess and thickens the nog perfectly. And the canned unsweetened coconut milk adds richness. If desired, substitute canned low fat coconut milk however make sure you use the canned milk and not coconut milk from a carton.
I add a splash of rum to my egg nog. It tastes great without it though so omit the alcohol if you want.
I drank a delicious mug full of vegan egg nog and saved the rest of the mixture in the refrigerator. Over the next three days, I enjoyed three more mugs of egg nog, one each evening.
Do you enjoy this traditional drink? If you are looking for a plant based version, give this wonderful vegan egg nog a try during the Christmas season.
Vegan Egg Nog – this delicious drink reminds me of my childhood
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December is Root Vegetables AND Exotic Fruits Month. That’s quite a culinary combo! Creative writer that I am, I choose to separate the two so as to create more than one blog post.
I begin with root vegetables. After the fall harvest, winter is the perfect time to enjoy these hearty staple foods. They provide complex carbs and fiber and contain essential vitamins and minerals. Some also offer powerful antioxidants that slow aging and even protect against cancer.
Add these healthiest root vegetables to your diet, for the amazing benefits.
What Are Root Vegetables?
Root vegetables, also known as starch vegetables and tubers, are veggies that grow underground. They are defined as the enlarged edible root of the plant. Root vegetables long served as diet staples in South American and Asian diets. Sweet potatoes were an important food 5000 years ago. They nourished populations through times of scarcity.
Root vegetables are still considered important crops that not only feed the body but ground it as well. Check out these healthiest root vegetables and select some to include with your meals this week.
Sweet Potatoes
These colorful root vegetables provide many nutrients and health benefits.
Sweet potatoes contain vitamins A and C, manganese and fiber. They are rich with the antioxidants beta-carotene, chlorogenic acid and anthocyanins that help protect against skin cancer.
These jewels of the root vegetable family improve immune function, balance blood sugar and promote healthy gut bacteria while starving out unproductive bacteria and mold. This double action helps the body create more vitamin B12. And, according to Anthony William, author of the Medical Medium books, sweet potatoes rid the body of excess estrogen that interferes with hormonal balance.
Enjoy sweet potatoes baked, boiled, roasted, juiced or raw as spiralized noodles.
Healthiest root vegetables – sweet potatoes
Onions
Onions rank high on the root vegetable list. So many recipes call for a chopped onion.
This basic veggie is high in fiber, vitamin C, zinc, manganese, iodine, selenium, sulfur compounds and antioxidants.
Onions help prevent bacterial overgrowth in the intestinal tract. They rid the body of radiation, viruses, DDT and other pesticides and heavy metals. And the sulfur in onions alleviates joint pain, repairs tendons and connective tissue and slows iron loss. Onions also repair lung damage and fight colds and flus that cause bronchitis.
Add onions to many recipes including stir fries, casseroles, soups, rice and pasta dishes, stuff them and bake them or serve raw in salads and veggie bowls.
Healthiest root vegetables – onions
Garlic
Garlic is closely related to the onion and it’s another root vegetable that is used in many recipes and dishes.
This veggie provides important nutrients including vitamins B6 and C and manganese. Plus the compound allicin, released when garlic is crushed, has medicinal properties that help prevent diseases.
Garlic is antiviral, antibacterial, antifungal and anti-parasitic. It kills off unproductive gut bacteria, fights colds, flus, strep throat, pneumonia causing bacteria and viral related cancers. It also pulls heavy metals from the body and boosts the immune system.
Add minced garlic to a variety of dishes, from stir fries to soups to pasta or add to roasted vegetables.
Healthiest root vegetables – garlic
Turnips
Cultivated for centuries, this root vegetable seems plain yet it possesses an impressive nutrient profile.
Turnips provide vitamin C, fiber, manganese and potassium.
Getting more vitamin C boosts immunity and reduces the symptoms of respiratory infections. Plus turnips lower the risk of stomach, breast, colorectal and lung cancers.
Use turnips in place of potatoes. They are excellent boiled and mashed, cubed and roasted or cut into fries. Or enjoy them with other root vegetables in a veggie bowl.
Healthiest root vegetables – turnip
Beets
Deeply colored beets are one of the most nutritious of root vegetables.
The veggie contains vitamins B6 and C, magnesium, phosphorous, potassium, iron and manganese. They rank high in nitrates, beneficial plant compounds that help dilate blood vessels. This action lowers blood pressure and improves heart health. Beets also improve exercise performance and increase blood flow to the brain. Studies show that beets may even slow the growth and spread of cancer cells.
Try boiling, steaming, pickling, roasting or juicing this powerful root vegetable.
Healthiest Root Vegetables – beets
Radishes
These tiny root veggies pack a lot of nutrition and health benefits.
This root vegetable supports the immune system. And the sulfur kills off parasites, cleanses arteries and veins, prevents heart disease and raises good cholesterol while lowering the bad. The skin of the radish fights virtually all types of cancer while also restoring the kidneys, liver, pancreas and spleen.
Add these crunchy veggies to salads and slaws. Eat them as a snack. Or try adding them to stir fries.
Healthiest Root Vegetables – radishes
Carrots
This well known veggie is also high on the list of most nutritious root vegetables.
Carrots offer high amounts of vitamins A and K and they provide the important antioxidant beta-carotene.
Adding carrots to the diet lowers cholesterol levels and protects the eyes against age related macular degeneration. Because of the beta-carotene, carrots lower the risk of certain cancers including breast, prostate, and stomach.
Roast, boil or steam carrots. Add them to salads, stir fries and other vegetables dishes. Include in soups or eat them raw as an extremely healthy snack.
Healthiest Root Vegetables – carrots
Celeriac
Also called celery root, this versatile root vegetable is highly nutritious.
Celery and celeriac are basically the same plant, however celeriac is cultivated for its bulbous root rather than for the stalks. Both taste like celery although some find celeriac more robust with a slight nutty flavor.
Celeriac contains high levels of vitamins C and K and phosphorous.
Vitamin K is essential for proper blood clotting and vital for healthy bones.
Boil, roast, bake or mash celeriac. Or add it raw to salads.
Healthiest root vegetables – celeriac
Rutabagas
This root vegetable belongs to the mustard family.
Rutabagas supply vitamin C, potassium, manganese and antioxidants. They also provide fiber that supports the digestive system and lowers blood pressure and cholesterol levels. And like several other root veggies, they contain sulfur compounds that protect against cancer cell formation and growth.
Rutabagas taste like a cross between a turnip and cabbage. One person described them as tasting like Yukon Gold potatoes…with a lot of attitude!
Boil and mash them, bake or roast them. Or add rutabagas to soups or salads.
Healthiest Root Vegetable – rutabaga
Potatoes
The most versatile and readily available root vegetable, potatoes come in 2000 different varieties and grow in 160 countries around the world.
The potato delivers fiber, vitamins B6 and C, potassium and manganese. Plus they provide an important amino acid, lysine. Lysine protects against cancer, liver disease, inflammation and viruses such as Epstein Barr and shingles. Additionally, potatoes strengthen the kidneys and soothe the digestive tract.
Try potatoes baked, boiled, mashed or steamed. Make healthy potato salad. Cut them into wedges or cubes, season with spices and roast in the oven. Create a veggie bowl featuring roasted or mashed potatoes.
Healthiest Root Vegetables – potatoes
Create Health with Root Vegetables
Try adding a serving or two of root vegetables to daily meals, to reap the benefits of these nutritious, grounding veggies. Combine with other vegetables or make up a big pot of root vegetable soup.
Practicing a plant based lifestyle, root veggies form the foundation of my diet. Creating this post, however, I realized I’ve never eaten celeriac or rutabaga. I’ve seen both in the produce section of Natural Grocers. I’m excited to experience both in the near future.
What is your favorite root vegetable?
I Highly Recommend Anthony’s Books
Anthony William’s books are my go to source for health information.
Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.
I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.
