Warm Phytonutrients ~ Simple Tomato Soup you will Love!


My daughter and I love to cook but don’t take nearly enough time to experiment as we used to. We agreed that every Tuesday night we will cook together and create loving food that warms our heart and our bellies!  Can’t wait to share even more, easy to make, creations with you.

What are phytonutrients? They are chemical compounds that occur naturally in plants. Some are responsible for the deep red of vine ripened tomatoes and deep purple of blueberries or the smell of garlic and onions. Most importantly, phytochemicals have protective or disease preventive properties.

A very simple and healthy winter recipe you can make on a day when you are short in time but crave quality and yummy warm food! Just add protein and this can be a complete meal that only takes about 10 minutes to make from chop to serve and many will have these ingredients in their homes already. Tons of phytonutrients, vitamins and love make for a great dish.

Afraid of onions? Don’t let that stop you from reading on. The onions add depth and sweetness to the soup and you CAN’T taste them once blended. The sweetness cuts the acidity of the tomatoes and the nutrient benefits from the added vegetable is worth it too. I promise!

Caramelized Onion Tomato Soup ~ created by my daughter, Alessandra Craig

Makes: 2 larger bowls or 3 regular size (when you have this you will want more.. so plan for two)

1 28oz can Organic diced tomatoes – low sodium (you could also use 2, 14.5oz standard size cans)

½ Yellow or sweet onion – slice entire onion in half, then thinly slice across into strips.

2 Tbsp Olive oil or olive oil spray

½ cup Vegetable broth – low sodium (we use organic vegetable or mushroom – whichever we have on hand)

1 Tbsp Agave or honey* to cut the acidity ~I prefer low glycemic options versus cane sugar. *This can be eliminated.

3 heaping Tbsp Italian Seasoning Blend (or a few of the following: Basil, Rosemary, Thyme, Sage, Oregano)

1 Tbsp ground Pepper (add more, to taste)


This truly is a ten minute meal from chop to serve…time me!
Heat a frying pan on medium and add olive oil and onion slices. Stay by the stove and stir while they cook. This will allow you to be watchful of the heat so they do not burn. You want the onions to caramelize to add flavor depth. The onions will become transparent or lose their color, and brown on some edges when they are done. Yum.. I can eat them right out of the pan. [For future onion adventures try adding a touch of good balsamic vinegar to the onions while they cook. When I do this, I need a double batch or I won’t have any left for my recipe. Truly makes them taste great.] Turn off heat.

Open can and pour tomatoes into a Vitamix* blender (or Cuisinart, could also use a regular blender by might blend half of the ingredients at a time to ensure space.) Place warm onions, seasonings (If you have fresh herbs use those! You will need 2-3x as much fresh as herbs increase their potency/oz when they dry) and pepper into the blender with the tomatoes. Blend thoroughly until creamy and smooth and warm. *In a Vitamix you can blend the mixture for several minutes and it will heat itself up. Other soups may have to be heated up in a pan after the blender to get the desired temperature.

Pour into your favorite bowl and enjoy! To finish top with more seasonings or a sprinkle of grated parmesan (like my daughter enjoys). I like to cook extra onions and place them on warm gluten free flat or naan bread to enjoy with my soup. 

Makes 2 large bowls or 3 regular size (when you have this you will want more.. so plan for 4+) Since you can see how easy it is – we make it in double batches to have leftovers for future dinners or lunch! Pan and blender are already dirty so might as well make extra. I am all about planning ahead and not having to cook every night.

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