swanlogo2.jpg (2420 bytes)Tomato, Spinach & Goat Cheese Soup

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Inspired by a recipe from The House Restaurant in Traverse City, Michigan.
  • 1 Tbsp. olive oil
  • 1 medium onion, chopped
  • 1/2 green pepper, chopped
  • 1 medium carrot, chopped
  • 1 Tbsp. chopped fresh garlic
  • 32-ounce can whole tomatoes, plus juice in can
  • 1/2 # frozen spinach leaves (I do pick out the stems and keep them to make future soup stock)
  • 1 Tbsp. brown sugar
  • 2 Tbsp. pesto (can purchase or make yourself – link to my recipes Flaxseed Pesto and Phytopia Pesto)
  • 2 ounces crumbled goat cheese

In large soup pan (or even your wok), heat oil.
Add onions and sauté quickly for a minute (do not brown).
Add carrots and green pepper and quickly sauté.
Add garlic and quickly sauté (again, do not brown or burn).
Add tomatoes, including juice in can. Smash whole tomatoes with back of spoon. Bring to boil, and then turn down heat to lightly simmer for 15-20 minutes.
Add brown sugar and spinach, simmering until spinach is completely thawed.
Add about half of the soup to a blender and pulse quickly, adding back to soup.
Add pesto and stir to distribute.
Serve with a few crumbles of goat cheese on top of the soup.

I did not think any salt or pepper was needed, but season to your own taste as desired. I did add about 1/2 cup of water at the soup pot very end to thin it a bit more. Left over soup stock or tomato juice could also be used if available.

Enjoy with some good fresh whole grain bread and fresh fruit for a filling lunch or light supper.


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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