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  • Writer's pictureDr. Mordeana Williams

Serving Up Soups and Salads

Although salads can stand alone as a dish, they are often used as a garnish or served with soup as a combo. That is why, with these recipes you will see more possibilities for enjoyment and will obtain the necessary amounts of vitamins, minerals and phyto elements as well as fiber, which is necessary for digestion and the prevention of digestive problems. Although they are often enjoyed more in the summer, they should be consumed daily.


Spinach Salad

Ingredients for vinaigrette

  • ½ teaspoon of garlic powder

  • ½ teaspoon of onion powder

  • 3 tablespoons of lemon juice, orange or mandarin juice

  • 100 ml of olive oil

  • Lite Salt to taste

Ingredients in the Salad

  • 8 cups of baby spinach, washed well

  • 3 oranges or mandarins, peeled and cut into slices

  • ¾ cups of walnuts, diced

  • 200 grams of blackberries washed

  • Orange or mandarin peels as decoration


Vinaigrette: Stir the ingredients until they are well mixed

Salad: Mix all the ingredients and refrigerate until it is time to serve

Add the vinaigrette to the salad before serving

It is always good to pair salads with soups and soups are easy to make and delicious. Some people prefer them thick, others thinner and even some like broth. Whichever way you prefer them, soups are usually well received. If adequately prepared, they offer a good source of nutrition in general, especially protein.

Cream of Cilantro Soups (4-6 servings)


  • ½ an onion

  • 2 cloves of garlic

  • ½ liters of soy milk or skim milk

  • Olive oil

  • 1 bunch of cilantros well washed

  • ¼ cup of cream

  • Salt to taste

  • Crushed nutmeg


1. Chop the onion and garlic finely and sauté them in hot oil

2. Add half amount of milk and bring it to a boil, meanwhile chop the cilantro

3. Blend the cilantro with the cream and add the rest of the milk; season with salt

4. Crush the nutmeg to give it a special flavour (optional)

5. Allow to thicken

Go ahead, pick a salad the next time you feel for something to eat. Add more toppings of your choice such as Chickpeas, Black beans, Olives, carrots and any other topping that you usually enjoy. Soups are good all year round so make a fresh pot and keep on hand. Soups come in handy and are a good pick me up while you prepare dinner or anytime in between.

Bon Appetit.

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