This soup recipe makes 7 servings Quick & Easy Prep Vegetable Bean SOUP (heat/simmer in 12 qt stockpot for

4 hours on low) 7 cans (15 oz. each) of unsalted tomatoes (such as diced or stewed) 7 cans (16 oz. each) of unsalted various beans & lentils 1 quart Fresh Organic Carrot Juice (vary amount for sweetness desired) 16 oz. frozen bag of Collard Greens 16 oz. frozen bag of Spinach 16 oz. frozen bag of mixed vegetables Brussels sprouts or broccoli / cauliflower / carrots 16 oz. frozen bag of pre-diced onions 18 oz. package of extra firm tofu 7 cloves of garlic, chopped Season with Benson's Masterpiece No. 112 (my favorite) or other seasoning after cooking Above stockpot makes 7 servings . . . Add below items afterwards for each meal serving 1 scale oz. raw unsalted sunflower / sesame / pumpkin / brazil / walnuts / pistachio (rotate) 1 sliced apple, as part of dessert, after above hearty soup 1 peeled orange, as part of dessert, after above hearty soup 2 fluid oz. pomegranate juice after finishing above while taking Eat For Health supplements TOTAL Vegetables & Greens & Beans & Nuts/Seeds Hearty SOUP (vary ingredients to taste)

NUTRITIONAL INFO per Serving kCALS ANDI Cal Fctr MANDI 120 49 69 3 324 57 69 4 55 344 25 9 34 1000 25 25 34 697 25 17 28 672 17 11 18 58 11 1 60 86 33 3 2 58 2 0 0 0 0 0 168 72 62 38 1015 54 76 109 193 152 54 33 33 25 3 3 4 5 87

"Don't forget, the Goal of a Healthy Diet is to get the Most Micronutrients per Calorie, both in terms of Amount & Diversity." Dr. F FYI, vacuum store extra soup in fridge, then heat later Total above and below food per person is about 1 GALLON of PRODUCE & Fiber & MICRONUTRIENTS for 1 day Quick & Easy Prep Purple Fruit SMOOTHIE (use vita-mix or other powerful blender) 1 cup Fresh Organic Carrot Juice, <= 1 fluid oz. per scale oz. of greens to help neutralize taste 12 oz. bag frozen unsweetened mixed strawberries & blueberries & blackberries & raspberries 9 oz. bag frozen unsweetened mixed mango, cherries, boysenberries, pineapple, peaches 12 oz. fresh de-stemmed Kale (important, START WITH ONLY 1 OUNCE & Gradually Increase) fresh juice from 1/2 lemon, helps neutralize greens taste, use strainer because seeds are bitter 1 Tablespoon of raw flax seeds (typically this amount is fixed) 1 Tablespoon goji berries (amazing anti-oxidants & sweet) TOTAL Fruits & Greens PURPLE SMOOTHIE (vary ingredients to taste) kCALS 98 180 160 144 11 59 TBD 652 ANDI Cal Fctr 344 41 145 54 77 54 905 49 280 14 44 25 TBD 319 MANDI 14 8 4 44 4 1 TBD 75

Vary portions to meet caloric needs

2 MEAL TOTAL

1667

218

163

Calories & Units: www.nal.usda.gov/fnic/foodcomp/search www.nutritiondata.com www.digitaldutch.com/unitconverter DAILY Weighted AVERAGE ANDI SCORE >> 100 and DAILY MANDI POINTS > 100 are both recommended Additional Food examples, ANDI >50, Steel Cut Oats, sweet potatoes, plums, grapes, peas, carrots, celery, melons, papaya Printed 3/30/2009