Mexican Queso Soup

 

This Mexican Queso Soup delivers all the creamy, comforting flavors of classic queso — but in a nourishing, real-food way. Instead of processed cheese and heavy creams, this soup gets its rich, velvety texture from cottage cheese, roasted vegetables, and warming spices, blended into a satisfying, protein-packed base. Finished with black beans, corn, avocado, fresh lime, and a sprinkle of authentic cotija cheese, it’s the kind of cozy, crave-worthy meal that feels indulgent while still supporting stable energy, fullness, and food freedom.

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Ingredients

Beef Mixture:

   •   1 lb 96% lean ground beef

   •   1 medium onion, chopped

   •   1 tbsp garlic, minced

   •   Dash of cayenne pepper

   •   Salt and black pepper, to taste

Roasted Vegetable Base:

   •   24 oz cherry tomatoes

   •   1 tbsp olive oil

   •   2 jalapeño peppers, diced

   •   3 medium carrots, chopped

   •   1 medium onion, chopped

         1 Tablespoon chopped Garlic

Creamy Blend:

   •   Roasted vegetable mixture

   •   16 oz cottage cheese

   •   ½ cup nutritional yeast

   •   1 tbsp chili powder

   •   1 tbsp cumin

Soup Add-Ins:

   •   1 (15 oz) can black beans, drained and rinsed

   •   1 (15 oz) can corn, drained

   •   4–6 cups chicken broth (depending on desired thickness)

Garnish:

   •   3 small avocados, sliced or diced (½ per serving)

   •   1 red bell pepper, finely diced

   •   Splash of fresh lime juice

   •   Cotija fresca cheese, crumbled (about 1 tbsp per serving)

   •   Everything Bagel seasoning, to taste

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Instructions

    1.    Cook the beef mixture:

In a large soup pot over medium heat, cook the ground beef with chopped onion, garlic, cayenne, salt, and pepper until the onions are softened and the beef is fully browned and no liquid remains.

    2.    Roast the vegetables:

Preheat oven to 400°F (200°C). Toss cherry tomatoes, diced jalapeños, carrots, garlic, and chopped onion with olive oil, salt, and pepper. Spread on a baking sheet and roast for 1 hour until soft and caramelized.

    3.    Blend the creamy base:

Transfer roasted vegetables to a blender. Add cottage cheese, nutritional yeast, chili powder, and cumin. Blend until smooth but still slightly textured.

    4.    Build the soup:

Stir the creamy vegetable blend into the beef mixture. Add black beans, corn, and 4–6 cups chicken broth. Simmer gently for 5–10 minutes to let flavors meld. Adjust seasoning as needed.

    5.    Serve and garnish:

Ladle into bowls and top each serving with avocado, diced red bell pepper, a splash of lime juice, cotija cheese, and a light sprinkle of Everything Bagel seasoning.

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Nutrition per Serving

(6 servings, including ½ avocado, and cotija garnish)

   •   Calories: ~350 kcal

   •   Protein: ~28 g

   •   Fat: ~19 g

   •   Carbohydrates: ~22 g

   •   Fiber: ~7 g

   •   Sugar: ~7 g

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This soup is rich, creamy, filling, colorful, and deeply satisfying — without relying on ultra-processed ingredients. The beans and corn add heartiness, the avocado adds healthy fats, and the cotija brings that salty, authentic Mexican finish. Perfect for weeknight dinners, meal prep, or any time you want a nutrient-packed, comforting soup.

Find more delicious real-food recipes at https://realfoodrecovery4u.com!

Healthy Hosting Made Easy

A Simple Fruit & Cheese Tray That Works for the Party and the Week After

Most party food is designed to look fun in the moment—and leave you feeling sluggish, bloated, or craving more later. Chips, dips, and sugary desserts may be everywhere, but they’re rarely satisfying and often derail how you want to feel the next day.

A simple fruit and cheese tray is one of the easiest ways to support your health at a gathering without making a big deal out of it. It’s colorful, familiar, naturally balanced, and—best of all—fits seamlessly into real life if there happen to be leftovers. In fact, hoping for leftovers can be part of the plan.

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Why Fruit and Cheese Works So Well at a Party

Pairing fruit with real cheese is a simple example of balanced eating:

   •   Fruit provides natural carbohydrates, fiber, hydration, and antioxidants

   •   Cheese adds protein and fat, which slow digestion and support satiety

Together, they help stabilize blood sugar and prevent the “snack spiral” that often happens when parties are built around ultra-processed foods and sugary dips.

One helpful tip: skip the dips. Many fruit dips and cheese spreads are loaded with added sugars, seed oils, and fillers. Let the food stand on its own—most people enjoy it just as much, if not more.

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The Best Part? Leftovers That Actually Support Your Week

Maybe if there are leftovers… that’s all the better.

Unlike most party snacks, these foods don’t need to be “used up quickly” or written off as a splurge. They can easily become:

   •   Quick post-workout fuel

   •   Easy snacks between meals

   •   Simple additions to breakfasts or lunches

Instead of triggering guilt, leftovers become a form of support.

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Fruit & Cheese Tray Ingredients

This tray was intentionally simple and low-fuss:

Cheese

   •   Gouda cheese, cubed

   •   Havarti cheese, cubed

Fruit

   •   Red grapes (kept in clusters)

   •   Green grapes (kept in clusters)

   •   Pineapple cubes (store-bought, pre-cut)

   •   Strawberries, left whole with green tops on

No chopping marathons. No peeling. No complicated prep. Buying pre-cut pineapple is a practical choice, not a shortcut to feel bad about.

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Health Benefits of These Ingredients

Grapes

   •   Provide quick energy and hydration

   •   Contain antioxidants that support heart and metabolic health

   •   Pair well with cheese to prevent blood sugar spikes

Pineapple

   •   Rich in vitamin C and bromelain, which supports digestion

   •   Naturally sweet, making it a great alternative to dessert-style foods

   •   Easy to blend into smoothies or protein shakes

Strawberries

   •   High in fiber and antioxidants

   •   Lower in sugar than many fruits

   •   Leaving the tops on reduces prep and adds visual appeal

Gouda & Havarti

   •   Provide protein and fat for satiety

   •   Support muscle recovery when paired with carbohydrates

   •   Help make snacks feel complete rather than “snacky”

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How to Use Leftovers During the Week

If you’re intentional, this tray can support you for days after the party.

Post-Workout Snacks

   •   Fruit + cheese together help replenish glycogen and support muscle recovery

   •   Especially helpful after strength training or long walks

Protein Shakes & Smoothies

   •   Pineapple and strawberries blend beautifully into protein shakes

   •   Add to whey or unflavored protein powder for natural sweetness

   •   You can also combine fruit with ice water for a quick recovery drink

Breakfast or Snack Bowls

   •   Combine fruit with unflavored Greek yogurt or cottage cheese

   •   Add a pinch of cinnamon or vanilla extract if desired

   •   Balanced, filling, and blood-sugar friendly

Mid-Morning or Afternoon Snacks

   •   Grapes and cheese are an easy grab-and-go option

   •   Helps prevent late-day energy crashes and impulsive snacking

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Why This Approach Supports Real Food Recovery

This is what sustainable eating looks like:

   •   No “on-plan vs off-plan” mindset

   •   No special party rules

   •   No pressure to be perfect

It’s food that works in real life—at celebrations, during the week, and in recovery from sugar and ultra-processed foods.

Simple ingredients. Minimal fuss. Food that feels good before, during, and after the event.

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If you’re looking for more ways to move away from sugar and ultra-processed foods while still enjoying your life, find out more at realfoodrecovery4u.com 🌿