For Daystar’s 2026 Empty Bowls fundraiser, I’m making Sourdough Tomato Bisque. It’s so easy and delicious. The hearty sourdough gives this soup a unique umami flavor that elevates it beyond regular tomato soup.

2 tablespoons olive oil
2 tablespoons diced onion
1 chopped clove of garlic
1 (14.5 ounce) can diced tomatoes
1/2 cup chicken or vegetable broth
1 slice of sourdough bread, torn into small pieces
1 teaspoon brown sugar

Method: In a large saucepan heat oil over medium-low heat for 1 minute. Add onion and garlic and cook until translucent. Do not burn the garlic. Pour the tomatoes with their juice into the pan.

Stir in broth, torn bread and sugar. Increase the heat to medium-high and bring to a boil. Reduce heat to medium and cook until the bread falls apart about 5 minutes.

Remove the pan from the heat and allow it to cool for about 5 minutes.

Regular blender: Ladle the soup into the blender and blend for 1 - 2 minutes until liquefied.

Immersion blender (preferred): Place the stick/blade of the immersion blender down into the bot and blend until liquefied.

Add 1/4 cup heavy cream to the soup if desired. Top with chopped chives or parsley and croutons.

Avocado, salsa and cheese make good toppings that add fat and fiber. Cooking the ingredients like the potatoes and rice or quinoa in advance will save time in the morning. 

Trust me on this one. Its bright red, green and white colors will liven up any table and offer something fresh and interesting among a sea of brown on brown casseroles.

Do not overlook seeds when choosing foods. They're packed with incredible nutrition and they are inexpensive. Please get off that protein powder/bar/bite/supplement junk and get your protein from real food.

Please, don’t fear the humble potato in its “from the ground” and intact form. Indeed, potatoes are high in potassium and fiber which are two things Americans are deficient of.

These can be made into individual muffin cups or baked in a pie or cake pan and sliced into wedges. If baked in a pan, the cooking time will double. Store them in the refrigerator and microwave the cups or slices as needed. Quick breakfast tip: heat one, cut it up and put into a high fiber tortilla for a breakfast taco on the go.

For a fast and easy weeknight dish that is LOADED with fiber and protein, give this recipe a whirl. Any kind of lentil will do and don’t stress about the oil you use which is only 2 tbs. Use olive, avocado, coconut or vegetable oil. Let’s keep the focus on getting adequate fiber every day which is 25 - 35 grams.

A high fiber and vegan alternative to chicken salad. Serve on toasted whole wheat bread, with whole wheat crackers like Triscuits or in a high fiber tortilla.

My featured salad at Daystar’s 2025 Empty Bowls Fundraiser

The "Tabbouleh Method" is not a recipe but an approach to a salad that will be different every time you make it. You can clean out the refrigerator with this method. The backbones of it are a grain, a green, aromatics and a dressing. That's it and you cannot mess it up. CLICK THE HEADLINE OR PHOTO TO READ MORE

An easy, weeknight use of collard greens, Swiss chard or kale. CLICK THE HEADLINE OR PHOTO TO READ MORE

Why it’s great: you make it in advance and it keeps in the refrigerator for 3 days without wilting. CLICK THE HEADLINE OR PHOTO TO READ MORE

A great weeknight dinner that uses pantry staples and either fresh or frozen vegetables....your choice.CLICK THE HEADLINE OR PHOTO TO READ MORE

Sometimes there isn’t time to sit down and enjoy a family meal together. Among sports, dance, band and after school activities, many parents want to easily offer more nutrition to their busy young ones. Here’s a list of some healthier snacks that, when 2 – 3 of them are combined together, turn into dinner. CLICK THE HEADLINE OR PHOTO TO READ MORE

It’s not about taking away your favorite foods but about adding to and bulking up with nutrient-dense foods for greater nutrition and health outcomes. CLICK THE HEADLINE OR PHOTO TO READ MORE

Start by reading the labels on the foods in your fridge, pantry and the grocery aisle and applying my “3/3 Method” which requires more than 3 grams of fiber and less than 3 grams of added sugar per serving. CLICK THE HEADLINE OR PHOTO TO READ MORE

Twice I’ve made this with cooking school clients and each time it has been a winner. Buy skinned fillets of about 5 oz each which is the size of your hand outstretched. CLICK THE PHOTO OR HEADLINE TO READ MORE

This is an easy flat bread cooked in your cast iron pan or a non-stick skillet. Brush with a mixture of melted butter, garlic and fresh herbs before serving. CLICK THE PHOTO OR HEADLINE TO READ MORE

No need to spend $23 on a restaurant-style bowl when you can make one yourself with pantry staples. The methods used here are; PANTRY, GRAIN COOK

Follow these tips for easily adding more fiber to your diet. The goal is to add some higher fiber foods to your existing meals and not take away your favorite foods.