Soup suggestions
This is a time for rest and reflection with recipes packed with nutrition and comfort.
CHICKEN VEGETABLE SOUP
Makes 2 servings
Ingredients
• 4 lbs. (1.8 kg) chicken parts
• 4 ribs celery, chopped
• 6 large carrots, chopped
• 1 large onion, quartered
• 4 cups (950 ml) water
• 6 cloves garlic, minced
• 2 teaspoons turmeric
• 2 teaspoons curry powder
• 2 teaspoons oregano
• 1 1/2 teaspoons salt
• 2 teaspoons whole black peppercorns
Directions
1. Add chicken, half the carrots, half the celery and the onion to a large pot. Add salt and peppercorns.
2. Cover with water, about 4 cups. For a more intense flavor, you may also substitute low sodium vegetable or chicken broth for half the water.
3. Bring to boil, then reduce heat and simmer, about 40 minutes, until chicken is cooked.
4. Transfer chicken to a bowl and let cool. Strain broth, discarding vegetables.
5. Return broth to the pot and add remaining vegetables, garlic, turmeric, curry and oregano. Simmer until cooked, about 10-15 minutes.
6. When chicken is cool enough to handle, pull meat from bones and shred into bite size pieces. Add back into the broth.
7. Soup is ready to serve. Allow half to cool and freeze for next week.
miso broth
Makes 5 servings
Ingredients
• 1 tablespoon (15 ml) coconut oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 thumb-size piece of ginger, peeled and diced
• 6 cups (1.4 L) water
• 1 sheet nori (dried seaweed), cut into large rectangles
• 3 tablespoons white miso paste (fermented soybean paste)
• Optional: 2-3 cups of vegetables (radish, carrot, mushrooms, broccoli)
• Optional: toasted sesame oil
Directions
1. Melt oil in heavy large pot over medium/high heat. Add onion, garlic and ginger, and sauté until soft, about 4 minutes.
2. Add water, nori, and vegetables and bring to a boil. Reduce heat, cover and simmer 15-20 minutes until vegetables are soft (if only using nori, simmer 10 minutes). Turn off heat.
3. Place miso into a small bowl. Add a little hot water (water should NOT be boiling or it will kill the live and beneficial microflora and enzymes in the miso) and whisk until smooth. Add to the pot and stir.
4. Pour into a bowl and serve. Add a few shakes of toasted sesame oil for extra flavor.
BASIC BONE BROTH
Makes 7 servings
Nutrition 17 kcal; 71 kJ; 3 g protein; 0 g carbohydrates; 0 g net carbs; 0 g dietary fiber; 0 g total sugars; 0 g added sugars; 1 g total fat; 0 g saturated fat
Ingredients
• 2 lbs. (900 g) knuckle bones from grass-fed beef (you can really use any kind of meaty or marrow bones from grass-fed beef, veal or lamb or organic, naturally raised pork, wild game or organic free-range poultry)
• 1 tablespoon (15 ml) Bragg's Apple Cider Vinegar (or fresh lemon juice)
• 1 gallon (4 L) water
• 1 teaspoon salt, adjust to taste
• 5 cloves garlic, smashed and peeled
Directions
1. Place bones in a large soup pot or slow cooker.
2. Pour in water. Make sure there is enough to cover the bones.
3. Add apple cider vinegar, salt and garlic. Feel free to add chopped onions, leeks, carrot and celery scraps/ends, parsley, thyme, turmeric, and whole black peppercorns.
4. Cover and simmer for 24-48 hours, the longer the better. If using chicken bones, simmer for a maximum of 24 hours as the broth tends to get bitter if cooked longer.
5. Remove bones from broth.
6. Strain broth into jars or glass containers.
7. Store in the refrigerator for up to 1 week or freeze for up to 6 months.
Butternut squash soup
Makes 4 servings
Nutrition 252 kcal; 1054 kJ; 5 g protein; 49 g carbohydrates; 40 g net carbs; 9 g dietary fiber; 13 g total sugars; 0 g added sugars; 8 g total fat; 6 g saturated fat
Ingredients
• 1 large butternut squash, peeled, seeded and cubed
• 1 green apple, sliced and cored
• 1 small yellow onion, chopped
• 2 carrots, chopped
• 3 tablespoons (45 ml) olive oil
• 2 teaspoons cinnamon, divided
• 1 1/2 teaspoons salt, divided
• 1/2 teaspoon cumin
• 1 teaspoon chili powder
• 2 tablespoons (30 ml) coconut oil
• 3 cups (700 ml) organic chicken stock
Directions
1. Preheat oven to 400 F (200 C).
2. In a large bowl, combine butternut squash, olive oil, 1 teaspoon cinnamon, 1/2 teaspoon salt, and cumin. Mix together, coating the squash well. Spread out on a rimmed baking sheet.
3. In the same bowl that the butternut squash was in, toss apple slices, onion, and carrots to coat with oil and spices. Place on a second rimmed baking sheet. Place both baking sheets in the oven and roast for 35-40 minutes until soft, stirring once.
4. Heat coconut oil over medium heat in a large pot on the stove. Add roasted ingredients and chicken stock. Add 1 teaspoon each of salt, cinnamon and chili powder. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes.
5. Using an immersion blender, combine all ingredients until smooth, or transfer to a blender to puree. Serve warm.