'Power Souping': Rachel Beller's Recipes for a Soup Detox

— -- Registered dietician Rachel Beller calls "souping" the new juicing.

The founder of the Beller Nutritional Institute in Beverly Hills, California, has written a new book, "Power Souping: 3-Day Detox, 3-Week Weight-Loss Plan," that is full of recipes for soups that she says provide all the nutrients you need for a whole meal in just one bowl.

Beller appeared today on "Good Morning America" to share her recipes and tips for her soup-based eating plan.

Breakfast Rule of Three:

1) Fiber: You’ll easily get 10 of your 30 grams of fiber before you head out the door.

2) Produce: A nutritional opportunity: Who wakes up and willingly eats a handful of spinach?

3) Low Calorie: My souping method keeps you at 350 calories. The key is to not overdo it on the toppings. One of my secrets is to add toppers with a satisfying crunch.

The Beller Basic: Simple Greens (Vegan and Gluten Free)

Makes 1 serving.

Ingredients:

1/2 cup organic plain 2 percent unsweetened almond milk

1 small frozen banana

1 cup baby spinach

1/4 teaspoon Ceylon cinnamon

1 tablespoon chia seeds

Directions:

Place the milk, banana, spinach, cinnamon, and chia seeds in a high-powered blender and blend until smooth. Pour into a bowl and dress with toppings.

Lunch and Dinner Rule of 3:

1) Veg Out: Choose your veggie base: about 2 cups low starch veg (Ex: Spanish Red Pepper, Zucchini, Holy Minestrone)

2) Go Pro: 1 serving of protein (Ex: kidney beans, chickpea pasta, grilled salmon, watermelon seeds, grilled chicken)

3) Fatten Up: 1-2 servings healthy fats will help absorb nutrients and you will stay satisfied for hours. (Ex: avocado, pine nuts, cashew cream)

Invigorate Me: Spanish Red Pepper (Vegan and Gluten Free)

Makes: 4 servings (But you can have as much as you want.)

Serving size: 1 cup

Ingredients:

4 large tomatoes, chopped

Medium red bell peppers, cored, seeded, and chopped

1-2 cloves garlic, chopped

4 tablespoons red wine vinegar

2 tablespoons extra-virgin olive oil

3 tablespoons freshly squeezed lemon juice

Himalayan or sea salt and black pepper, to taste

Directions:

Place the tomatoes, bell peppers, garlic, vinegar, oil, and lemon juice in a high-powered blender and puree until smooth. Season with salt and pepper to taste. Chill before serving.

Purify: Zucchini (Vegan and Gluten Free)

Serving Size: As much as you want. (Freebie soup)

Ingredients:

1 tablespoon high-quality oil

1 cup chopped onion, leeks, or shallots

1-2 cloves garlic, minced

6 medium sliced zucchini

4 cups low sodium-vegetable broth

Himalayan sea salt and black pepper, to taste

Directions:

Heat oil in a large pan over medium heat. Add onion, leek, or shallots and garlic and saute 3-5 minutes, until softened. Add 6 medium slice zucchini, reduce heat to low, and saute 5-7 minutes, until softened. Add enough broth to cover the zucchini (about 3 cups) cover, and simmer 20 minutes. Ladle the vegetable mixture and 1 cup broth into a high-powered blender and puree until smooth, gradually adding remaining broth to reach desired consistency. Season with salt and pepper to taste and serve.

Revive Me: Holy Minestrone (Vegan and Gluten Free)Serving Size: As much as you want. (Freebie soup)

Ingredients:

1 tablespoon high-quality oil

1 cup chopped onion, leeks, or shallots

1-2 cloves garlic, minced

2 yellow squash, chopped

2 zucchini, chopped

1 carrot, chopped

3 tomatoes, chopped

8 cups low sodium-vegetable broth

2 cups kale, chopped

2 cups spinach, chopped

Himalayan sea salt and black pepper, to taste

Ingredients:

1/2 small frozen banana

1 tablespoon raw cacao powder

1/2 cup unsweetened plant-based milk

1 date, pitted

1/4 cup fresh raspberries (optional topping)

Directions:

Place the banana, cacao powder, milk, and date in a high-powered blender and puree until smooth. Dress with the topping, if desired.

Recipes reprinted with permission from Power Souping. Copyright 2016 by Rachel Beller. All rights reserved.