Soup, Smoothies & Sugar Free Muffins

 I love hot soup! This cold soup is perfect for a hot summer day 🙂

Cream of Brocolli & Mushroom Soup

You will need:

  • 4-5 large white mushrooms, chopped or sliced
  • 2 handfuls broccoli florets
  • 1/2 cup cashews, mac nuts & tamari almonds*
  • 1/3 cup rice/soy/almond/hemp milk or water
  • 1/4 lime, rind off
  • 2 tbsps olive oil
  • dill
  • onion powder
  • sea salt
  • pepper

 *soak nuts overnight for a smoother, creamier soup.

 Heat olive oil over medium high heat, add mushrooms & broccoli, season with garlic salt & pepper. Add a bit of water and throw lid on to steam veggies. While veggies are cooking, throw nuts in the food processor & grind until fine,add a bit of water or milk to make a cream, blend until smooth. Check on the veggies, take the lid off when broccoli is a nice bright green, let some of the excess water evaporate but do not cook much longer. Add veggies & lime into processor, blend until smooth adding water or milk for your desired consistency. Add dill, onion powder & sea salt to taste. Serve luke warm or cold.


use fresh or frozen fruit
Blend until smooth
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 apple
  • large handfull spinach
  • 1/2 lime
  • small chunk of ginger
  • 2-3 cups water

Sugar Free Mulberry Spelt Muffins

You will need:
  • 2 cups spelt flour
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp allspice
  • 1/2 tsp salt
  • 2/3 cups mulberries
  • 1 cup applesauce
  • 1 cup coconut milk
  • 1 1/2 tsp EnerG egg replacer powder only
  • 1 tsp vanilla
  • 1 tsp almond extract
Preheat oven to 400°F.
  1. To prepare muffin tins, spray indentations and rims with nonstick spray, or line with paper muffin cups. If using silicon muffin tins, spray as directed, then place tins on baking sheet.
  2. Sift together dry ingredients.
  3. Mix together wet ingrediets.
  4. Combine wet with dry ingredients and mix until smooth.
  5. Fill prepared tins three-quarters full. Use additional greased tins or small, oven-safe, greased ramekins for any leftover batter, or reserve for other baking. Bake for 22 minutes, or until muffins are lightly browned with rounded tops. A toothpick inserted into the center should come out clean.
  6. Set pan on wire rack to cool for ten minutes. Gently rock each muffin back and forth to release and remove from tin. Cool muffins for five minutes more on rack before serving. If storing or freezing, cool completely before sealing in airtight container or freezer-safe plastic bags. Muffins will stay fresh up to twenty-four hours at room temp. or up to one month in freezer.

Adapted from this recipe:


2 thoughts on “Soup, Smoothies & Sugar Free Muffins

  1. That smoothie looks so delicious! I'm not quite sure how I feel about cold soups… I usually like them in small quantities. Your soup looks wonderfully creamy, anyway!

  2. Hi Bonnie, I imagie the soup would taste delicious warm. It was a super hot day and cold soup was the quickest, easiest meal I could think of! I had just come from a bike ride where my pedal fell off and I had to walk home, I was pooped.

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