Clio’s Unbelievably Healthy Soup & Vegan Oatmeal Muffins

Last week my good friend Laura sent me a recipe for Cornucopia Soup which I took liberties with and changed to Clio’s Unbelievably Healthy Soup. By replacing one of the potatoes with a turnip, and adding the ancient grain farro the nutritional value jumped into the stratosphere.

Let’s get right to it, so I can introduce you to farro.

Clio’s Unbelievable Healthy Soup Ingredients

Serves: 4 adults for two days

Prep Time: 20 minutes

Cook Time: 1 hour

  • 2 tbsp olive oil
  • ½ tsp turmeric
  • ½ tsp black pepper
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 tsp sage
  • 1 tsp basil
  • 1 bay leaf
  • 3 cloves garlic
  • Fresh Ginger (measure to your liking, I did about an 1 ½ half inches)
  • 1 onion
  • 2 carrots chopped
  • 2 zucchini chopped
  • 7 button mushrooms quartered
  • 2 medium potatoes peeled and chopped
  • 1 parsnip peeled and chopped
  • ½ cup Earthly Choice Organic Italian Pearled Farro
  • Sea salt (to taste)

Clio’s Unbelievable Healthy Soup Recipe

  1. Heat olive oil on low
  2. Sauté onions, garlic and ginger until fragrant
  3. Add mushrooms, carrots, zucchini until soft enough to pierce with fork
  4. Cover all vegetables with water and bring to boil
  5. Add all herbs
  6. Add potatoes, turnip and farro, cover and allow to boil for 30 minutes
  7. Simmer for an hour
  8. Salt to taste.

While your soup simmers, filling the air with a pleasant sense that no matter how your day has gone, it’s going to get really good in 60 minutes; start the oatmeal muffins. Last week, cooking for you my love blog: Vegan Apple Pie, was a recipe I purloined and veganized from my 47 year old Better Homes and Garden Cookbook. This week I returned to what was the bible of my kitchen, the BHG and did the same with Oatmeal Muffins.

Vegan Oatmeal Muffins Ingredients

12 muffins

Prep time: 15 minutes

Preheat oven: 425 degrees

Cook Time:  20 min

Vegan Oatmeal Muffin Recipe

  1. Combine the steel cut oats with the ‘nut’ milk; let stand for 15 minutes
  2. Sift flours, baking powder and salt into bowl
  3. Stir into oat mixture the honey and oil
  4. Add all at once to the dry ingredients stirring just to moisten
  5. Fill greased muffin pan ⅔ full
  6. Bake at 425 for 20-25 minutes
  7. Makes a dozen muffins

Last week Rick and I were talking about farming, which happens regularly   in this house, usually after I find him online checking out land prices. Folks, it’s a simple life we live. I have been obsessing over growing grains ever since I paid $6.98 for 14oz of the ancient grain, farro. And have been using it in just about everything that calls for rice, pasta and even have added to our morning Warm Grains recipe included in my blog; Warm Grains are the Shit Literally and Figuratively. Let’s look at the nutritional value of farro.

From healthline.com 

“Farro is an extremely nutritious grain. It’s an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins. It’s a much healthier alternative to white rice or other refined grains.

One-fourth cup (47 grams) of organic, whole grain emmer farro contains


Carbs: 34 grams

Fat: 5 grams

Fiber: 5 grams 18% of Daily Value

Protein: 6 grams

Vitamin B3 (niacin) 20% of the RDI

Magnesium: 15% of the RDI

Zinc: 15% of the RDI

Iron: 4% of the RDI

Adding some farro to your diet will give you a healthy dose of zinc, magnesium and vitamin B3 all of which play important roles in your body.

Zinc is essential for a healthy immune system and wound healing, as well as breaking down carbs during digestion. Magnesium is needed for strong bones, optimum immunity, healthy nerve and muscle function to keep your heartbeat regular. Also, it helps regulate blood glucose levels and is linked to improved insulin sensitivity. Vitamin B3 (niacin) along with other B vitamins, helps break down and convert food into energy. It also helps keep your hair, skin and eyes healthy, along with other functions.

Just one cup of whole grain farro can provide a whopping 20% of the daily recommended fiber intake”….

I could write three more pages 

on the benefits of this wonderful and tasty grain. I encourage you to go to the healthline website, and enlighten yourself researching the foods that you have in your diet. I’ve even added farro cold in a filling salad, and adding it to the soup gave it some protein. Try it and become a believer like me.

Check out how adding the turnip pumped up the nutrition of this hearty soup:

A 1-cup serving of cubed turnips contains;

Calories: 36

Carbs: 8 grams

Fiber: 2 grams

Protein: 1 gram

Vitamin C: 30% Daily Value DV

Folate: 5% of the DV

Phosphorus: 3% DV

Calcium: 3% of the DV

Nevertheless, the leaves contain even higher nutrient quantities, with 1 cup of chopped turnip greens providing:


Carbs: 4 grams

Fiber: 2 grams

Vitamin K: 115% of the DV!

Vitamin C: 37% of the DV

Provitamin A: 35% of the DV

Folate: 27% of the DV

Calcium: 8% of the DV”


Healthy eating does not have to be a challenge when you consider how much we get by eating grains, fruits and vegetables. Adults should be getting 25 to 30 grams a day from food, not supplements. For you, I broke down just the Farro and turnip in the soup, 7 grams. When you add up all the rest, you have almost what is required for a day in the soup alone. Not counting breakfast, lunch and those muffins. Isn’t this fun 🙂

Regarding Rick and how he’s doing; well it’s been rough for sure, but just the last couple of days he’s feeling a little better. Right now he’s stretched out on the couch deep into reading a mystery series. Hearing pages flipped is music to my ears.. I’ve come to realize there is no way a person can prepare themselves for the side effects of cancer treatment. Though the old adage, “one day at a time”  has taken on a whole new meaning and has become a disciplined practice as tough as doing stomach crunches… and it sure as hell didn’t help that the Dodgers won the world series…

Ciao for now 🙂 

  1. The soup and muffin recipes sound farrout! Will be trying both soon cuz’ you definitely can’t go wrong with Clio’s cuisine.
    So glad that Rick is feeling better! I’m certain that all the healthy and delicious meals you are lovingly making for him are recipes for a full recovery.
    Bravo and yamas to both of you!

  2. I made your soup this week! Now I want to make a batch and freeze! Wondering your thoughts on storing if I buy and keep it safe in soup freezer containers?its worth a shot! And really a great meal to drop off to those who need it! 👅. Now I need to find that King Arthur grain.

    1. Hi Laura, I have a great luck with freezing my soups. The key is not to fill all the way to the top, and I drizzle just a little olive oil over before lidding. Love you for thinking of dropping off to someone else.. xo

Leave a Reply

Your email address will not be published.