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Organic Food, Recipes

Quick Summer Soup Recipe

This time of year we have loads of fresh veggies available from gardens and farmer’s markets and local farms. I’d like to share a recipe for a quick soup I make at least once a week, often several times a week. It only takes about 20 minutes from start until it’s in your bowl. It’s easily adaptable to what you have on hand, hearty, yummy and incredibly healthy because it’s raw and therefore retains its enzyme activity and all of the nutrients of fresh vegetables.

More than that, I’m excited to share this with you as I just found an unedited video of me making this soup, hidden in the recesses of my computer. And there is a very special guest in it–my grandmother Marion, who passed away on July 20th. I’m so glad to be able to give you a glimpse of her and her loving, supportive nature. Here’s the video and the recipe:

Heather In The Kitchen: Green Cilantro-Sunflower Soup

for 3 servings
1 stalk celery, cut into 2 inch pieces
1 small carrot or half of a sweet potato, roughly chopped
2 Tbsp sprouted sunflower seeds (soak raw, shelled sunflower seeds in water for at least 4 hours, or overnight)
2 leaves kale or swiss chard or bok choy or 1 cup chopped spinach
2 leaves mustard greens, chopped
3 sprigs fresh cilantro, stem included, chopped
1 small piece of broccoli or half of a cucumber
1 Tbsp chopped onion
1/2 clove fresh garlic
1 small tomato
1 tsp sea salt
1 dash chipotle habanero sauce or other hot sauce
2 Tbsp lemon juice
1.5 cups water

Add all of this to a blender and blend on the “ice crush” setting or high until the soup looks creamy. Taste. Add more salt if necessary. Pour into bowls. I like to serve this with olive oil drizzled on top, some black pepper and some freshly grated parmesan cheese.

Thanks to Dr. Susan Carpenter for filming this, and to my Gram for sharing her love of food and organic agriculture with me.

Get out to your local farmer’s market this week! Check out to find a farmer’s market or farmstand near you. I’ll be doing a cooking demonstration at Gossetts Farm Market in South Salem this Saturday, 11-1.

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About Heather Flournoy

I am a writer, social media connoisseur, environmentalist and professional marketer. My personal blog is and my professional website is I love people's stories, and a passionate cultivator of connections, both for myself and helping others to connect. Tell me who you are, what your story is, and I'll tell you who you should talk to. In my own view, I know some of the most interesting, colorful and profound people in the world. You know who you are. Besides all the above, I am proud to say I am a working class single mother who raised a beautiful daughter. I connect deeply with animals, especially horses. I love music, coffee shops, farmer's markets, growing my own food, sustainable agriculture, broad thinkers, the healing arts, and dive diners.


2 thoughts on “Quick Summer Soup Recipe

  1. missed this before! I’m looking forward to trying this out.

    Posted by Kari Lonning | September 5, 2009, 5:13 am
  2. Sounds like a great recipe and well planned since 90% of the vegetables are ready to pick this week. I’m on my 3rd year at the Community Gardens at the Tilly Foster Farm in Southeast/Carmel. (except the sweet potato) I’ll have to go with the carrot. Thanks

    Posted by Bill Gordon | July 19, 2010, 8:50 pm

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