In Bootcamp, Fit n Free Meals

 kale and sausage soupKale & Turkey Sausage Soup

  • 1 tablespoon olive oil
  • 1 large yellow onion, diced large
  • ½ half garlic bulb, slightly smashed and halved (approximately 8 cloves)
  • 2 celery stalks
  • 1 bunch of Kale coarsely chopped
  • 3 roasted carrot sticks, chopped large
  • 2 medium sweet potatoes, chopped large
  • Salt and pepper
  • 2 Turkey Polsa Kilebasa links sliced then halved
  • 2 sweet potatoes roasted (1 pound total), peeled and diced medium
  • 1 can Garbanzo beans
  • 1 can White Navy Beans
  • 4 cups chicken broth
  • 2 cubes of Vegetable bouillon
  • 1 cup frozen or fresh corn
  • ½ stick butter


  1. Add chopped sweet potatoes and carrots in a plastic storage bag and coat with olive oil; add ½ tsp salt. Put into a roasting pan to roast for 25 minutes. While potatoes are roasting….


  1. In a large pot, heat oil over medium-high. Add turkey sausage and brown for 3 minutes. Move sausage from pot to a bowl and cover. In large pot add garlic and brown for 1 minute then add onion and celery and cook until onion is translucent, about 6 minutes; Add chopped kale and allow kale to wilt down then add vegetable bouillon as seasoning.  Simmer for 10 minutes.
  2. Add drained beans (do not rinse), add corn and stir. Add roasted sweet potatoes, carrots and turkey sausage, broth, and up to 2 cups water and bring to a boil.

To reheat for the next day, microwave by the bowl instead of reheating the whole pot.


paleo-leap-51.jpgEgg drop soup recipe

Serves 4


  • 3 cups chicken stock;
  • 1/8 tsp ground ginger;
  • 2 tbsp fresh chives, chopped;
  • ¼ tsp salt;
  • 2 eggs;
  • 1 egg yolk;


  1. Pour the chicken stock into a large saucepan over a medium-high heat.
  2. Add the ginger, chives and salt to the liquid and allow it to come to a boil.
  3. In a small bowl, whisk together the eggs and yolk.
  4. As the broth continues to boil, use a fork and drizzle the eggs into the pot. The eggs should cook immediately.
  5. Serve warm and enjoy!

Squash and Apple Soup

Makes 4 servings


1 acorn or butternut squash
1 small onion, diced
2 carrots, diced
1 tbsp olive oil
9 cups (2 liters/70 oz) vegetable stock
2 apples, sliced
freshly ground black pepper


1. Preheat the oven to 450°F (230°C/gas 8).
2. Cut the squash in half and remove the seeds. Place both halves flesh-side down in a
baking dish with 1–2 cups (250–475 ml/8–16 oz) water. Place in the oven and bake for
40–50 minutes, until the flesh is bright orange and a fork punctures it easily. Set aside
until cool enough to handle.
3. Meanwhile, put the oil in a pan and sauté the onion and carrots for
5 minutes, until the onion is translucent.
4. Add the stock and apple, then simmer for 10 minutes, or until the apple is soft.
5. Peel the cooled squash and add to the stock. Heat until warmed through.
6. Blend to a purée, then add pepper to taste.


Lentil Soup by Freestyle Fitness


2 tablespoons olive oil2 large onions, cubed1 teaspoon minced garlic3 carrots, diced2 stalks celery, diced3 1/2 cups crushed tomatoes1 1/2 cups lentils – soaked, rinsed andDrained 1/2 teaspoon salt1/2 teaspoon ground black pepper3/4 cup white wine2 bay leaves7 cups chicken stock1 sprig fresh parsley, chopped1/2 teaspoon paprika1/2 cup grated Parmesan cheese


1. In a large stockpot, saute the onions in oil until they are glossy. Stir in garlic, paprika, celery, carrots, and saute for 10 minutes.
2. Once the vegetables have sauteed for 10 minutes stir in tomatoes, chicken stock, lentils, bay leaves, salt, and pepper. Stir well, then add the wine and bring the mixture to a boil. Slowly reduce the heat and cook for 1 hour on low to medium heat; or until the lentils are tender.
3. Sprinkle the soup with parsley and Parmesan (optional) before serving.

Cabbage Weight Loss Soup (Wonder Soup)

Ingredients (to make Spicy Cabbage Soup add jalapeno pepper or crushed red pepper to broth)

  • ½ head of cabbage, chopped
  • 1 cup celery, diced
  • 1 cup white or yellow onion, diced
  • 1 cup carrots, diced
  • 1 green bell pepper, diced
  • 2-3 cloves garlic, minced
  • 4 cups chicken broth
  • 14 oz can basil, oregano, garlic diced tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ½ teaspoon red pepper flakes
  • few shakes of black pepper
  • ½ teaspoon salt (optional)


  1. Heat 2 tablespoons of olive oil in a large pot over medium heat.
  2. Add celery, onions, bell peppers, and carrots.
  3. Saute until slightly tender.
  4. Stir in garlic.
  5. Pour in chicken broth.
  6. Stir in tomatoes and cabbage.
  7. Bring to a boil and then reduce heat.
  8. Cook until cabbage is tender.
  9. Stir in oregano, basil, red pepper flakes, black pepper and salt (if using)
  10. Taste broth and adjust seasoning if needed.
  11. Serve and enjoy!

Very Low Calorie Vegetable Soup (20 servings)


6 whole scallions
2 cups fresh green beans, cleaned and cut into thirds
2 cups fresh spinach or 2 cups escarole
5 medium carrots, cut into 1 inch pieces
2 cups chopped tomatoes
1 medium head of cabbage, chopped onto 2 inch pieces
1/2 bunch celery, cut into 1 inch pieces
1 garlic clove
1 red bell pepper, sliced and then cut in half again
1 head broccoli, cut into individual florets
1 cup brown rice (uncooked)
2 (1 1/4 ounce) packages onion soup mix


1.  Cut all vegetables as directed and add to stock pot. Add onion soup mix and add enough water to cover all vegetables. If you have a smaller pot, you will have to half or quarter the recipe to fit your pot. As long as you have enough water to cover your vegetables, you will be fine. Bring to a boil and then add your uncooked brown rice. Add more water as needed during the cooking process.
2.  This is best made the day before and allowed to “stew.” The flavors will be more intense and less salt and seasoning will be needed. The servings listed is for the full amount of vegetables in a large stock or lobster pot.

Garden Vegetable Soup

Hands-on time: 20 minutes
Time to table: 1 1/4 hour
Makes 9 cups

6 cups broth
Cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic, minced
1/2 cabbage, chopped
1/2 pound frozen green beans
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt
1 large zucchini, diced

Bring the broth to a boil in the microwave. (This is a time-saving tip that can be skipped if there’s no hurry.)

Spray a Dutch oven with cooking spray and heat on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes. Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender. Add the zucchini and cook until the zucchini are tender. Serve and enjoy!

Canned broth or bouillon granules work fine but for more freshness, consider using Homemade Vegetable bouillon or Light Vegetable Stock.
GARLIC Use garlic from a jar or substitute about four cloves minced garlic.
CABBAGE Fresh cabbage is best but you can use a bag of pre-cut slaw, just look for the biggest chunks you can find versus the fine angel-hair slaw. Don’t skip the cabbage, somehow it makes the soup.

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