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Locavore Fall Soul Food

The seasons, they are a-changin’ ...

It time for a soup swap! Say goodbye to chilled gazpacho soup and hell-O to warm tomato soup.

After a record heat wave in New York, I want to hook you up with a comfort food combo for cooler weather. Here's my healthy twist on a childhood favorite of mine: Grilled Cheese and Tomato Soup!

Confession: As a child, I enjoyed a less than stellar variation made with Kraft cheese, over-processed white bread (ehem, Wonderbread) and Campbell's super-salty tomato soup (def NOT Dr. Oz-approved).

Prep Time: 10 minutes

Serves: Depends... 1+


  • Bread (I used organic spelt multi-grain bread from a local baker in NYC, but, I also love Food For Life's Ezekiel bread)

  • Goat Cheese (preferably organic)

  • Low-Sodium Tomato Soup (I used Healthy Valley Organic No Salt Added Organic Tomato Soup)

  • Cooking Oil (I used Kelapo Coconut Oil Cooking Spray ~ It's soy free!)


  • Frying Pan

  • Pot

  • Knife

  • Cutting Board

  • Spatula

  • Plate

  • Bowl


1) Pour the soup in a pot on the stove and set to medium heat.

2) Slice up thin pieces of cheese.

3) Spray the frying pan with cooking oil and set to low heat.

4) Add 2 pieces of bread and the sliced cheese on top.

5) Watch the soup until it is boiling, then turn off the heat and pour into a bowl.

6) When the cheese is melted, turn off the heat, then marry the two pieces of toast and put onto a plate.

7) ENJOY! Bon Appetit! Nitty Gritty Nutrition Facts: Goat Cheese is easier to digest than conventional cow cheese. Sooo, if you're lactose intolerant, (like 25% of Americans), go for the goat! FUN FACT: The word "soup" comes from the Latin word suppa, meaning "bread soaked in broth."

photo by Tatiana Ridley

Tatiana Ridley is a holistic nutritionist and yoga teacher @ Tatiana’s Health & Wellness Blogger @ HealthyliciousBliss™.

Illustration by Valeria Clark

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