Raw, Dairy Free, Spinach Soup (on the go!)


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I know.  It sounds AWFUL.  I saw a post for raw spinach soup and how nutritious it was but it took me MONTHS to actually try it.  I’m glad you are here because it’s better than it sounds.  And if it helps, just think of it as another green smoothie!

I PROMISE if you try this, you will like it.  It is 100% Johny approved.  My friends love it.   My sister-in-law has made it 4 times just this week.  My niece was here yesterday and she and her toddler liked it too so it’s even kid approved!

I totally get that the whole raw soup thing is a little odd.  But you’ve had gazpacho right?  And you lived to tell about it and probably would eat it again.

This is the same but different.   It’s really just a spinach salad, with oranges, mango’s, and avocado on it.    You’d eat that right???   Well, this is just a creamy satisfying version of that, without all the chewing.  I’m becoming a big fan of getting my leafy greens via soup!


  • 1-2 cups of tomatoes – grape or heirloom
  • 1 orange peeled and cut into quarters (or juice of 2 oranges if you have the time and don’t want the pulp in there)
  • 1 cup of mango.  I used to use fresh but I like it best cold and so as time went on, I started using frozen mango (which is also easier!)
  • 1/4 to 1/2 of a nice soft and ripe avocado
  • 2 stalks of celery, cut into about 6″ pieces
  • 2 handfuls of raw spinach leaves
  • 1/2 clove garlic

Optional:  some cilantro, basil, mint, thyme, fennel leaves, or parsley (but not all of them!)

Another optional garnish is dulse.  We like the strips but flakes are okay too.   I don’t salt and pepper it (celery and the spinach both have natural salts in it) but Johny does.  Your choice but I’d suggest learning to enjoy the natural flavors it provides!

If mango’s are out of season, throw in a big fat ripe tomato!  Just be sure it has either the mango, or the orange, to get the sweetness!


This is the part you’ll love.  No soup pans.  No waiting for hours.  Put all of the ingredients in your high powered blender and puree.  I put the juicy stuff at the bottom so that it makes some liquid.  Then I use the tamper to push the spinach and celery down in there when there’s a little liquid.

Puree about 60 seconds, pour into your favorite beautiful bowl, and consume.  Wash the blender and in about 2 hours, you’ll be ready to do it again.  It’s fast and easy.

It’s room temperature.  If you want it chilled, I’d suggest chilling your oranges and mango’s first.

It’s also best if you make a batch and eat it right away.  It doesn’t save that well and you don’t want that avocado oxidizing in there, making bad unhealthy fat.

spinach soup on the go!

Adapted from Anthony Williams


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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health