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Paleo Creamy Carrot Soup

Creamy. Delicate. Flavorful. Delicious. Healthy. And, so easy! This paleo creamy carrot soup is all these things and more…

paleo blender carrot soup

I am not a winter person. I always wanted to be a winter person, but alas… I am not.

I tried to like skiing. It looks so cool and sexy when I see other people do it. I hate heights and I don’t enjoy being cold, so this didn’t go so well for me.

I don’t like having to bundle up in heavy layers each time I want to go out. It actually annoys me…

But, I do love a good sweater and a cute pair of boots.

And, I do love winter food. Comfort food. Stew. Cups of hot lattes, superfood creamy drinks, and hot tea make me really happy.

The best of all: SOUP.

I love a good hearty, chunky soup like my White Bean And Kale Soup or Spring Vegetable Soup… but, every now and then I love a creamy, light, delicate, velvety soup. The taste and the texture make me smile.

This paleo creamy carrot soup has all of the requisite characteristics to be one of my favorite soups. The original recipe is amazing and it’s from Heidi at 101 Cookbooks.

I love to take a creamy soup like this one and add some toppings that add texture. I topped this velvety paleo creamy carrot soup with crunchy buckwheat groats and pomegranate seeds. The combination of the crunchy with the smooth makes each spoonful so good!

I love creating customized recipes for people. And soup’s an easy one! I want you to sign up for a free phone consultation with me… I’m such a geek that I really do get excited about doing this. So CLICK HERE to be taken directly into my calendar to sign up for your free phone consultation… I’d love to create a soup just for you and your needs.

Free healthy digestion ebookDownload my free Healthy Digestion Food Plan ebook now!

So, instead of skiing, I’m the one who stays in front of the fireplace. Or, even better, in front of the stove stirring a pot of soup, while everyone else is outside building up an appetite. And, I am more than happy with this arrangement… a little music, a roaring fireplace, a hot toddy or a cuppa something healing… I’m happy as a clam…

I like to serve a creamy, warming veggie casserole of some sort with this soup… something like a Paleo Brussels Sprouts Gratin. Yum. And, if you want to keep the soup vegan too, just swap out the ghee for olive oil or coconut oil.

paleo blender carrot soup

You can top this soup with whatever you like. A pile of microgreens and a drizzle of truffle oil would be awesome. Or, how about some chopped pistachio nuts with some lemon zest? The possibilities are endless…

paleo blender carrot soup

This simple paleo creamy carrot soup doesn’t have too many ingredients, but the few ingredients it does have, really pack a healing punch:

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. I like to use full-fat canned coconut milk for this soup.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Ghee is one of the best fats to cook with. Ghee is a clarified butter that has had the milk solids removed and it is lactose free. And, it has the delicious taste of butter.  It has a high smoking point, and it doesn’t have to be refrigerated. I recommend buying organic ghee if possible. It contains conjugated linoleic acid (CLA) which has been shown to lower the risk of heart disease.

paleo blender carrot soup

Paleo Creamy Carrot Soup
Author: 
Recipe type: soup, paleo, whole30, comfort food, vegetarian
Cuisine: Recipe adapted from: 101 Cookbooks
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This paleo creamy carrot soup is really easy to make and deliciously healthy to eat. It's velvety smooth and rich in flavor. It will help your digestion and your immune system!
Ingredients
  • 2 Tbs ghee (or substitute olive or coconut oil for vegan)
  • 1 med onion, chopped
  • sea salt, to taste
  • 1 Tbs red curry paste
  • 2 lb carrots, peeled and cut into 1-in pieces
  • 1 14-oz can full-fat coconut milk
  • 14 oz water (just fill up the coconut milk can)
  • Optional toppings: hemp seeds, raw buckwheat groats, pomegranate seeds, microgreens, lemon zest, truffle oil (whatever makes you smile). I topped mine with buckwheat groats and pomegranate seeds.
Instructions
  1. Heat the ghee in a large soup pot over med heat.
  2. Add the onion and season it with salt.
  3. Saute, stirring, until the onion begins to soften, about 3 mins.
  4. Add the curry paste and cook, stirring 1 min.
  5. Add the carrots, and stir for 1 min.
  6. Add the coconut milk and the water.
  7. Bring to a boil, reduce the heat and simmer, uncovered for 15 mins. Then, cover and simmer an additional 10- to- 15 mins or until the carrots are tender.
  8. Ladle into bowls and sprinkle on the toppings of your choice.
  9. Enjoy

paleo creamy carrot soup

Eating To Ward Off Cancer

Eating to ward off cancer means removing the foods from your diet that cancer cells feed on, while simultaneously adding in the food, herbs, and supplements that cancer cells hate. Read more

Instant Pot Spring Vegetable Soup

Soup still hits the spot even when the days start to get warm.  This instant pot spring vegetable soup is perfect for those days — it will boost your immune system and make you feel good! Read more

White Bean And Kale Soup

This healing White Bean And Kale Soup is light and comforting at the same time… it’s so delicious!

white bean and kale soup

It’s the middle of the week and that means it’s about time for me to make a big pot of soup. On Sundays and Mondays, oftentimes I feel like creating more complex dishes. You know the kind… the ones that have separate sauces and lots of different components. The one’s that make your kitchen look like a bomb dropped on it. But, come mid-week, I’m all about the one-pot meal. And today, it’s a soup kind of day.

I find all soup comforting. Maybe it’s because it’s served in a bowl. Or maybe it’s because I love the great aroma of all of the things cooking together in one big pot. Or, maybe it’s because I love hot food. I guess it really doesn’t matter why… but it’s a good thing.

And, I’m a firm believer that soup is not just for winter.

I live in the city now, and if you would have told me before I moved here that I would be eating soup year round, I’d have thought you were crazy. I mean, the city in the summer can be really HOT. But, at our house in the burbs where we often kept our windows and doors open to feel the summer breeze, eating soup was a great thing to do as the night cooled down.  Moving into the city though has caused me to pump up the AC way more than I’m used to, so soup season extends here too — sometimes it’s freakin’ cold in here even in the summer!.

But, adapt we must… so the AC cranks up as soon as it gets warm. And, soup season seems continue on much more naturally because sometimes it’s really freakin cold in here… even in the summer.  Haha… how times change.

So, about this particular soup. It really is comforting. And it’s healing. And it’s one of those soups that lets you actually feel the energy seeping into your body as you eat it. Really, you can.

The white beans get a great creamy texture as they cook down. And then to make the soup even creamier, I blended up a little of it and stirred it back into the rest. The fresh rosemary gives it a really awesome herby taste and well, you are just going to love it.

I love to put raw Chinese herbs into my soups while they are cooking. And, depending on what my body needs at the time, I choose my herbs accordingly. This is a totally optional step, and doesn’t effect the recipe at all, but I’d love to help you learn to do this too — because infusing your soup with herbs is just awesome. I put some energy/qi-building herbs in this pot of white bean and kale soup and oh my… it’s like magic.

I have made this soup many times. I’ve seen so many different versions of this soup on so many different blogs that it makes me switch up the recipe a little bit each time I make it but I’ve never been disappointed. This time, as I was about to fire up the stove, I saw yet another recipe for it on one of my favorite blogs: The First Mess. It looked so good, that I had to change up my recipe yet again and implement some new components. I have to give a big thank you to Laura because this is the best version of white bean and kale soup yet!

Another great soup recipe you will love is my Cauliflower Chickpea Soup.

white bean and kale soupwhite bean and kale soup

Here’s some of the great healing ingredients in this white bean and kale soup:

Kale is everywhere these days. It is extremely nutritious, and because it to so popular you can find it already washed and prepared in lots of markets. Make sure you clean the kale leaves thoroughly and remove the center thick stems if they bother you (I don’t like to eat these think stems). This dark leafy green is a great source of fiber and calcium. It’s also rich in many minerals, including magnesium, iron and potassium. One serving contains 200% of the daily requirements of Vitamin C and 180% of Vitamin A.

White beans are good at boosting energy and calming the mind. They can help improve your memory and can lower cholesterol. And, they are a great source of protein.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Rosemary is great for your digestion, your heart, and your libido. It also can help boost your energy.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Also, whenever I cook anything with some liquid, I like to add some Chinese herbs for whatever conditions I feel need help at the time. One of my favorites is Huang Qi (Astragalus). It is great for an over-all strengthening of the body and it’s energy. So, when I set this pot to simmer, I added some raw Huang Qi and let it infuse into the soup.

white bean and kale soup

White Bean And Kale Soup
Author: 
Recipe type: soup, vegan, vegetarian
Cuisine: recipe adapted from: The First Mess
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This soup is like energy in a bowl. In a delicious and creamy form. Yum!
Ingredients
  • 1 Tbs extra-virgin olive oil
  • 1 small onion, chopped
  • 1 small carrot, chopped
  • 1 rib of celery, chopped
  • sea salt and black pepper, to taste
  • 2 garlic cloves, minced
  • 2 sprigs fresh rosemary, leaves finely minced
  • 2 15-oz cans white beans, drained and rinsed
  • 1 bunch Lacinto (black) kale, thick center ribs removed and discarded, leaves chopped
  • 4 cups vegetable broth
  • dried red pepper flakes, to taste
  • juice of ½ lemon
  • 1 stick Huang Qi/Astragalus (optional)
Instructions
  1. In a large soup pot, heat the oil over medium heat.
  2. Add the onion, carrot, and celery.
  3. Season with salt and pepper, and cook, stirring until the veggies soften a bit, about 5 minutes.
  4. Add the garlic, rosemary, beans, and broth.
  5. Bring to a boil, then reduce to a simmer.
  6. Ladle ⅔ of the contents of the pot into a blender and blend until smooth, then stir this smooth mixture back into the pot with the rest.
  7. Stir in the kale.
  8. Cover the pot and cook for 20 minutes.
  9. Remove from heat and stir in the lemon juice.
  10. Season to taste with salt and pepper.
  11. Enjoy!

white bean and kale soup

Vegetable Noodle Lo Mein

vegetable noodle lo mein

I think vegetable noodles — of all kinds — are the new kale. Remember last year when kale was everywhere and in everything in every form? This year it’s veggie noodles. There are sweet potato noodles, zucchini noodles, squash noodles, beet noodles, carrot noodles and every other type of vegetable noodles you can imagine. To me, this is a great development. I can’t even look at a pasta recipe without mentally replacing the pasta with some type of veggie noodle or faux pasta. And I LOVE pasta… so my grain-free self is very happy. And, this vegetable noodle lo mein is the perfect recipe to try out your favorite type of veggie noodle. You can even mix it up and use a few different kinds here.

Confession time. My all-time favorite thing to do when I’m home alone for dinner is to order way too much Chinese food, sit on the floor, and eat it in front of the TV. I don’t mean I order a few too many containers. I mean I surround myself with a ton of white containers. I dig in with chopsticks — plates are forbidden — and I chow down.

And then I feel disgusting.

And bloated.

And a little sick.

But, wow, do the noodles and egg foo young taste so good going down…

But only on those rare occasions when I forget how sick I get from it, do I allow myself take-out Chinese food.

But — and this is a big but — I can cook myself Chinese food whenever I want, and feel just fine. And, let me just say, that this vegetable noodle lo mein tastes better than take-out. And there’s no bloating or nausea or self-loathing afterwards. Okay… so now I’m just being dramatic… I don’t think I’ve ever hated myself because I ate something I shouldn’t have… haha.

Anyway, I have to thank Michele at Paleo Running Momma for posting her awesome recipe for this type of lo mein, because her’s looked and sounded so amazing, that I just had to make it too!

When I am in full recipe creation mode, I peruse lots and lots of sources — yes this is how I get my jollies… Anyway, here’s a more traditional lo mein recipe from Jen Reviews.  I find that some of my clients  like to look at a traditional recipe, and then healthy-it-up a bit for their specific needs. If this is you, go for it, and don’t be shy about asking me any questions in the comments below.

And, if you want to try another great vegetable noodle recipe, try my Zoodles With Creamy Avocado Pesto.

vegetable noodle lo meinvegetable noodle lo mein

Here are some of the great healing ingredients in this vegetable noodle lo mein:

Butternut squash is more than just a delicious vegetable; it’s really good for you. It’s a good fever reducer, it can lessen stomach pain and it can be a comfort during pregnancy when the baby feels like she’s doing acrobatics. It’s also rich in carotenoids and Vitamin B6. This means it’s good for your heart and can help lower bad cholesterol. And, because butternut squash can help reduce inflammation in the body, it benefits almost everyone. I used some butternut squash noodles in this lo mein.

Pork strengthens the digestive system, helps with constipation, and can moisten a dry cough and other dryness in the body. It’s also good to strengthen your qi and give you energy.

I love mushrooms. In Chinese medicine, mushrooms ARE medicine. They are herbs. They are one of the most healing foods around. In China, mushrooms have been used for many years as part of a natural cancer treatment. They are one of the best immune-boosting foods around. I used shiitakes in this recipe. Shiitake mushrooms are probably the variety of mushroom that I use most. I love the way they taste and they help lower blood pressure and cholesterol. These shrooms also promote healing and have been found to fight tumors. In Asia, shiitake mushrooms are often fed to a patient who has just had surgery to help the healing process.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Ginger is also a Chinese herb (Sheng Jiang). It’s especially good during cold weather and also during seasonal changes. So, when winter is trying to turn into spring, and we (those of us on the east coast) get some of those cold, raw, damp days, ginger will make you feel better and will help boost your immune system. Ginger is also great for some digestive issues. Old folklore shows that ginger was rubbed on scalps to stop baldness. And, in some circles, a ginger paste is still rubbed on arthritic joints to stop pain (don’t try this at home unless you are diagnosed with a cold-condition by an acupuncturist).

In Eastern medicine, bok choy is used to quench thirst, aid digestion, prevent constipation and treat diabetes. It is rich in vitamin C, beta-carotene, folate and fiber. And there are only 20 calories in one cup of Bok Choy. So, it’s good for you, it’s easy to prepare, and it tastes good.

In Chinese medicine, lamb is known to be the most warming meat. We recommend it for a lot of ailments caused by cold conditions. It’s great for some arthritic conditions, weakness, and back pain. Lamb also helps with insufficient lactation and impotence. I happened to have some leftover cooked lamb (from a doggie-bag in my fridge), so I cut it up and added it here. Feel free to add whatever you have in your fridge!

Coconut Aminos is used as a substitute for soy sauce. This simple ingredient is vegan, gluten-free, and it’s good for your heart, aids in weight loss, and helps strengthen your immune system.

vegetable noodle lo mein

Vegetable Noodle Lo Mein
Author: 
Recipe type: Asian, Chinese, paleo, whole30, vegetable noodles
Cuisine: recipe adapted from: Paleo Running Momma
Serves: 6
 
The next time you are in the mood for Chinese take-out, try this recipe. It tastes better than any take-out, it's grain-free, healing, and you will love it!
Ingredients
  • For Pork:
  • 2 boneless pork chops, sliced thin
  • 1 Tbs toasted sesame oil
  • 2 Tbs raw apple cider vinegar (I buy this one)
  • 1 Tbs coconut aminos
  • 6 oz butternut squash noodles
  • 2 Tbs extra-virgin olive oil
  • sea salt
  • ½ lb cooked lamb steak, sliced thin (optional -- you can use whatever leftovers are floating around in your fridge)
  • 3.5 oz shiitake mushroom caps, sliced
  • 1 red bell pepper, sliced
  • 2 heads baby bok choy, sliced
  • 6 garlic cloves, smashed
  • 1 Tbs grated fresh ginger
  • 6 scallions, sliced
  • a big fistful of spiralized carrots (or any other vegetable noodle you like)
  • 4 oz pea pods
  • ½ lb fettuccine (I used a grain-free almond fettuccine), cooked al dente
  • For Sauce:
  • ⅔ cup coconut aminos (you can buy this one)
  • ¼ cup toasted sesame oil (here's one)
  • 2 tsp tapioca flour (I like this kind)
Instructions
  1. Preheat the oven to 400°F.
  2. Combine the sesame oil, vinegar, and aminos in a small dish. Add the pork and set aside to marinate.
  3. Line a baking sheet with parchment paper and spread the squash noodles out on it.
  4. Drizzle these noodles with 1-Tbs olive oil and sprinkle with a little sea salt.
  5. Place the tray in the oven and bake for about 15 minutes or until they are just a bit softened, but not mushy.
  6. Meanwhile, heat a large skillet over high heat and add 1-Tbs olive oil.
  7. Remove the pork from the marinade and it it to the pan and stir until browned on all sides -- this will be fast.
  8. With a slotted spoon, remove the pork to a plate.
  9. Make the sauce by whisking all sauce ingredients together in a small bowl.
  10. To the pan, add the mushrooms, bell pepper, bok choy, garlic, ginger, carrots, scallions, and pea pods. Stir continuously until the veggies are softened a bit, but not overcooked. Stir in the sauce and continue stirring until it's hot and a bit thickened.
  11. Stir in the butternut squash noodles, lamb (or any other cooked leftover meat you are using), and the cooked and drained fettuccine into the veggies. Stir over low heat just until everything is warm.
  12. Enjoy!

vegetable noodle lo mein

Simple Fresh Vegetable Soup

This soup has lots of garlic and scallions to keep your immune system strong!
simple fresh vegetable soup

This soup is dedicated to all of my over-40-women-friends… those of you who want all that you deserve: inner health, outer beauty, youthful insides and outsides, a healthy immune system, balanced hormones, weight loss, radiant skin… I know, it sounds like a tall order, but this soup really does have ingredients to heal you inside and out and make you feel and look younger. It’s not magic. Well, actually, it kind of is a little like magic… This simple fresh vegetable soup is the complete package for every woman over 40.

And, it’s really easy to make, so it won’t mess with your work schedule or your busy life.

And, it can be made with whatever fresh veggies you have in your fridge.

And, the base is made with packaged broth.

And, you can just put the whole pot in your fridge and eat it all week long.

One of the things that I tell my clients is that if you make a big pot of healthy soup at the beginning of the week, you will have no reason to grab unhealthy snacks when you come home famished.

OMG, I sound like a commercial for soup! Haha… I’m not selling this soup — I promise —  but I do love it!

Okay, back to this simple fresh vegetable soup. This is so good. The veggies are cooked perfectly — you know what I mean — not mushy but not too crunchy. And the garlic infuses the broth so it has just the right amount of flavor. And there are some non-traditional vegetable soup ingredients like capers and chipotles so that you really feel like a gourmet when you try it.

I topped my soup with some vegan Parmesan, but feel free to use some croutons (preferably grain-free), or some crumbled crackers.

Right about now, I’m getting really sad that there’s no more soup left in my pot…

If you are looking for another easy soup recipe, try my Slow Cooker Vegan Split Pea Soup.

simple fresh vegetable soupsimple fresh vegetable soup

Here are some of the awesome healing ingredients in this simple fresh vegetable soup:

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

Bell peppers help with indigestion. If you are feeling bloated and full from over-eating a lot lately, consuming bell peppers will help reduce this feeling. They are also good for blood circulation and research has shown that they are good for people with a low appetite or anorexia. It used to be common in China to use green pepper tea to soothe indigestion.

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections.

Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.

I love mushrooms. In Chinese medicine, mushrooms ARE medicine. They are herbs. They are one of the most healing foods around.1 However, I was taught to stay away from the plain white button shrooms that are so readily available. Recently, however, I learned that I was doing myself a disservice by avoiding these mushrooms. It turns out, if you make sure they are organic, there are lots of benefits in button mushrooms! They are detoxifying, can help get rid of phlegm, ease diarrhea, are good for circulation, and new research has shown that if you eat them often enough, they can reduce cancer cells in the body.

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

Capers, although small in size, are a big source of anti-oxidants, and they actually can make you feel better emotionally because they activate the “happiness” center of your brain.

simple fresh vegetable soup

Simple Fresh Vegetable Soup
Author: 
Recipe type: soup, paleo, whole30, vegan, vegetarian, simple
Cuisine: American, Italian
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This is the easiest veggie soup recipe, yet it tastes gourmet! It makes the perfect leftovers all week long!
Ingredients
  • 1 qt vegetable broth
  • 6 garlic cloves, smashed
  • 4 scallions, sliced (including the root end)
  • 1 green bell pepper, diced
  • 1 14.5 oz can diced tomatoes
  • 2 carrots, peeled and sliced
  • 2 celery ribs, chopped
  • 1 med zucchini, diced
  • 1 head broccoli, crowns cut into florets, stems sliced
  • 8 oz white button mushrooms, chopped
  • ¼ lb sun-dried tomatoes, rehydrated in some hot water, sliced
  • ½ cup fresh parsley, roughly chopped
  • sea salt and black pepper
  • ½ tsp dried hot red pepper flakes
  • 1 tsp chipotle pepper with adobo (either just use the sauce or mince the peppers)
  • 3 tsp capers, drained
  • vegan Parmesan cheese shreds, for garnish (optional)
Instructions
  1. Pour the broth and tomatoes into a large pot. Bring to a simmer.
  2. Add the garlic, bell peppers, carrots, celery, and broccoli.
  3. Simmer 5 mins.
  4. Now add the rest of the ingredients. Stir and cook 20 minutes, or until the veggies are cooked al dente.
  5. Ladle into bowls and top with Parmesan.
  6. Enjoy!

simple fresh vegetable soup

Paleo Chicken Pot Pie Soup

I bet you didn’t know that potatoes can relieve some inflammation in your joints are they are good for constipation…
paleo chicken pot pie soup

Everyone always assumes that I grew up in a foodie home. Ummmmmm… not so much. I can’t even begin to tell you the amount of frozen food I ate as a child. I remember frozen chicken pot pies. The ones that were tiny little frozen rocks with a thick crust and a gummy filling. As a kid, I think I must have thought they were good. But as an adult, I can’t even imagine eating one now. But a good pot pie… well, that’s a great thing. Enter this amazing paleo chicken pot pie soup.

I found the original recipe for this soup on a great blog called My Heart Beets. It’s a great recipe. I changed it up just a bit to make it a little more healing for Steve, who has a really obnoxious cold and cough that just keeps hanging on. But Ashley did an awesome job with this genius recipe.

We were on vacation in Mexico last week and it was so warm and beautiful. When we came home all I wanted was anti-Mexican food. I never thought I could have too much guacamole and too many margaritas, but it happened. So, this paleo chicken pot pie soup was just perfect!

This soup is creamy (but there’s no dairy) and rich and garlicky and healing. It’s just so comforting. And, it’s nothing like those frozen brick-like pot pies from my childhood.

This recipe is also super easy because it’s made with a rotisserie chicken. So, no excuses… come on, you’ve got to try it…

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For another creamy and warm paleo dish, try my recipe for Creamy Lentil And Kale Stew.

I’m on a big customized-recipe-creation kick right now… let me customize a recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. I’ve got a soup with your name on it…  So CLICK HEREto be taken directly into my calendar to sign up for your free phone consultation.

paleo chicken pot pie soup

The ingredients in this soup with heal you:

Chicken is something I push people to buy organic if possible. Organic chicken is a great, healthy protein to give you energy, lessen the pain of some types of arthritis, and boost your system when you are particularly weak — like after surgery or childbirth. People who have some conditions that we consider “excess heat” conditions should limit the amount of chicken they eat. So, if you have an illness that gives you a bright red tongue or severe dryness in your body, check with your doctor first. For example, if you have a lot of burning stomach acid, you should avoid chicken for awhile…

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

paleo chicken pot pie soup

If you make this Paleo Chicken Pot Pie Soup, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

Paleo Chicken Pot Pie Soup
Author: 
Recipe type: paleo, comfort food, soup, stew, whole30
Cuisine: recipe adapted from: My Heart Beets
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This soup is like a creamy chicken pot pie... without the crust or the dairy. It's so comforting and satisfying. Oh, and it's easy to make too!
Ingredients
  • 1 rotisserie chicken, skinned and shredded (preferably organic)
  • 1 medium onion, chopped
  • 8 garlic cloves, chopped
  • 2 Tbs grass-fed butter or ghee
  • sea salt and black pepper
  • 2 lb yellow potatoes (half of them peeled and roughly chopped; the other half cut into bite-size pieces)
  • 2 cups chicken broth (I used bone broth)
  • 3 large carrots, peeled and sliced
  • 2 celery ribs, chopped
  • 3 scallions, sliced
  • 2 tsp fresh thyme leaves
  • 1 tsp fresh sage, chopped
  • 1 tsp dried dill (use fresh if you have it)
Instructions
  1. Heat the butter in a large soup pot. Add the onions and garlic and cook, stirring, 3 minutes.
  2. Add the peeled, roughly chopped potatoes and the broth.
  3. Season with salt and pepper.
  4. Simmer, covered, about 15 minutes, or until the potatoes are tender.
  5. Using a slotted spoon, transfer the potatoes and onions to a blender and set aside to cool slightly.
  6. Whiz them up until nice and creamy.
  7. Add the carrots and celery to the broth in the pot.
  8. Add the bite-sized potatoes.
  9. Add the contents of the blender.
  10. Simmer, covered, about 10 minutes, or until the potatoes are tender.
  11. Add the chicken, scallions, and herbs and cook another 5 minutes.
  12. Ladle into bowls.
  13. Enjoy!

 

paleo chicken pot pie soup

Creamy Lentil And Kale Stew

This creamy lentil and kale stew will warm you up and keep you healthy…

creamy lentil and kale stew

I follow lots of vegan food bloggers, and let me just say that so many of these blogs are drool-worthy. As soon as I saw a recipe for lentil stew from Veggies Don’t Bite I knew I’d be making it soon. This recipe is awesome. I learned from Sophia’s awesome blog that the original recipe is from one of my all-time favorite vegan blogs, Oh She Glows… wow, these women are talented.

Anyway, I made the recipe with a few minor changes (because I’m just always have to take a little creative license…). It’s so good. I use cashews in so many recipes, but I would never have thought to use them here! This stew is so creamy (thanks to the cashews) that it tastes like heavy cream was added… but it’s vegan and so healthy!

Creamy lentil and kale stew is just that. It’s creamy. And it’s filled with lentils and kale. And lots of turmeric. And delicious veggies and spices. This is great on a cold winter day.

Right before I started typing this post, I went into my fridge and took out the leftover stew and transferred it to my freezer because I cannot even think of getting rid of it even though there’s a good chance that everyone here would throw things at me if I served it again this week. Sometimes something is just so good that I can eat it over and over again all week long. My family… not so much…

You also really should try my recipe for Lentil Vegetable Soup.

creamy lentil and kale stewcreamy lentil and kale stew

There are lots of awesome healing ingredients in this creamy lentil and kale stew:

Lentils help lower cholesterol, manage blood sugar levels, are high in vitamin B and protein, and have hardly any fat. They are a good source of long-term energy and are very high in fiber. These tiny legumes also help with digestion and they are the perfect protein to eat in the summer because they actually clear the body of excess heat; long ago, cold lentil soup was prescribed for patients with heatstroke or fever.

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Kale is everywhere these days. It is extremely nutritious, and because it to so popular you can find it already washed and prepared in lots of markets. My cheat for this recipe was that I bought this kale already cut up and washed at the market. If you are using a whole bunch of kale, make sure you clean the leaves thoroughly and remove the center thick stems if they bother you (I don’t like to eat these think stems when they are raw). This dark leafy green is a great source of fiber and calcium. It’s also rich in many minerals, including magnesium, iron and potassium. One serving contains 200% of the daily requirements of Vitamin C and 180% of Vitamin A.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. The cashews give this dressing a velvety, creamy texture.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is also a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

Creamy Lentil And Kale Stew
Author: 
Recipe type: stew, comfort food, lentils, soup
Cuisine: vegan, paleo, whole30, vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
This vegan, paleo-friendly stew is so creamy that you won't believe it's dairy-free. This one's a keeper... I'll be eating it all winter long!
Ingredients
  • ½ cup raw cashews
  • ½ cup water
  • 2 Tbs extra-virgin olive oil
  • 1 large onion, chopped
  • 6 garlic cloves, smashed
  • sea salt and black pepper, to taste
  • 2 stalks celery, thinly sliced
  • 2 carrots, peeled and thinly sliced
  • 1 tsp dried thyme
  • 2 tsp turmeric powder
  • 2 tsp cumin
  • 1 14.5 oz can diced tomatoes
  • ¾ cup dried french green lentils
  • 4 cups vegetable broth
  • 1-1/2 cups water
  • 2 cups cleaned kale, torn into pieces
Instructions
  1. Blend the cashews with ½ cup water in a blender until smooth and creamy (I used my Vitamix -- I'm not sure how creamy this would get with a regular blender).
  2. In a large soup pot, heat the oil.
  3. Add the onion, garlic, celery, and carrots to the oil. Season with salt and pepper.
  4. Saute, stirring often, until the veggies are starting to soften, about 6 minutes.
  5. Stir in the thyme, turmeric, and cumin, and stir 1 minute.
  6. Pour in the tomatoes, lentils, broth, and 1-1/2 cups water.
  7. Bring the mixture to a boil, then reduce the heat and simmer, uncovered 30 minutes.
  8. Stir in the kale and the cashew cream and cook an additional 10 minutes.
  9. Ladle into bowls and serve with your favorite crusty bread (I used paleo toasted bagels) or a nice crisp green salad.
  10. Enjoy!

creamy lentil and kale stew

Paleo Cheese-Stuffed Meatballs

Eating a little bit of beef can help ease that holiday bloated feeling you may be suffering with…
paleo cheese-stuffed meatballs

I love meatballs. When Meatball Mondays became an actual thing that people were doing, I thought here is something I can get on board with — no questions asked.

Meatballs are so adjective-worthy: Delish. Fun. Simple. Comforting. Changeable. Delectable. Delightful. Enticing. Multi-generational. Multi-tasking. Yummy.

So, awhile ago I started making balls of all kinds. There were vegan balls, Italian balls, Asian balls, mini balls, gigantic balls… well, you get the picture.

It turns out that paleo meatballs were my biggest challenge. Oh, they were easy to make, but they required more thought than a regular ball. No grains meant I had a lot of crumbling balls. Then I overcompensated and ended up with some overly moist balls.

Then, once I figured out the perfect recipe (which this recipe for paleo cheese-stuffed meatballs is), they just photographed so…. uhmmmmmmmm …. not nice…

So it was back to the drawing board. And here is the final result.

I will tell you that these paleo cheese-stuffed meatballs still taste better than they look in the pics — they are flavorful and gooey and just so meatball-y. Oh, and did I mention that there is prosciutto in them? Because, well, how could that be bad?

I am not a dairy eater, so I went for vegan cheese for the stuffing in these balls. Truth be told, I’m not so much of a meat eater either, but in the winter, sometimes the body wants what it needs and I guess I’m needing beef! So, even though some people think it’s odd that these balls are made of beef and vegan cheese, I’m telling you, it’s the way to go! There are so many awesome vegan cheeses available today, that not only are the meatballs themselves amazingly delicious, but the cheesy filling is a great added surprise in the center of these grass-fed meatballs that even self-proclaimed vegan-cheese-haters will love the gooey centers.

For a slightly different take on paleo meatballs, make sure you try my recipe for turkey meatballs.

paleo cheese-stuffed meatballspaleo cheese stuffed meatballs

If you never thought meatballs could be healing, think again…:

Beef is good for a lot of ailments. It’s good for edema/swelling in the body, it helps many people with their weak back and knees and, believe it or not, it’s good for that bloated, distended feeling we sometimes get in our stomachs. In the olden days, beef was stewed for hours so that the liquid could be sipped to combat chronic diarrhea. I use grass-fed beef whenever possible.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it works as a great substitute in a lot of recipes that would otherwise include breadcrumbs.

paleo cheese-stuffed meatballs

Paleo Cheese-Stuffed Meatballs
Author: 
Recipe type: meatballs, Italian, main course, appetizer
Cuisine: paleo, whole30, comfort food
Prep time: 
Cook time: 
Total time: 
Serves: 16
 
Meatballs stuffed with cheese! And they are healthy!!! Nuf said...
Ingredients
  • 1 lb ground beef (preferably grass-fed)
  • sea salt and black pepper
  • 1 carrot, peeled and cut into thirds
  • 1 medium onion, peeled and cut into quarters
  • ¼ cup chopped fresh parsley
  • 1 Tbs ketchup (I use a paleo one)
  • 2 oz finely diced pancetta
  • ¼ cup tapioca flour
  • 5 oz vegan mozzarella (or cheese of choice), cut into ½-inch cubes
Instructions
  1. Preheat oven to 400°F.
  2. Season the beef with salt and pepper.
  3. Place the carrots and onion into a food processor and pulse until very finely chopped.
  4. In a large bowl, combine the beef, carrot/onion mixture, and all of the rest of the ingredients, except the cheese.
  5. Mush it all up good with your hands.
  6. Form the mixture into balls that are a bit larger than golf balls.
  7. Place the balls on a parchment lined cookie sheet.
  8. Pick up each ball individually and press a cube of cheese into the center of each ball, and then squeeze the meat back around the cheese so that the cheese is completely covered with meat.
  9. Place the balls back onto the cookie sheet.
  10. Bake in the oven for 14 minutes, or until the balls are beginning to brown on the bottom.
  11. Flip the balls over and back an additional 10 minutes, or until they are cooked through.
  12. Enjoy with your favorite sauce, on top of a salad, or as an awesome snack right off the tray!

paleo cheese-stuffed meatballs

Raw Corn And Vegetable Salad

This raw corn and vegetable salad is a great way to incorporate more raw foods into your diet…

raw corn and vegetable salad

Here it is the day before Thanksgiving. Eating  light and healthy just seems like the right thing to do. Even more so than usual. It’s like going into survival mode. If I want to eat all that I want to eat tomorrow (and that’s a lot), then I better stick to a smart plan today. This raw corn and vegetable salad is a big part of my perfect plan.

This year, I am not hosting the holiday in my home, so I don’t have as much control over the food as I usually do. If I had my druthers, I’d have a couple of raw dishes on the table, but the likelihood of this happening is next to none… so I did the next best thing and I made a big bowl of this raw corn and vegetable salad today. Yup, it was sashimi for lunch and raw veg salad for dinner. I should have enough room for all of that awesomeness tomorrow…

This is a big delicious bowl of crunchy, fresh tasting, deliciousness.

It’s kind of weird for a salad of mine, but there is no dressing on this salad.

That’s right. None. Just lime juice. And it’s perfect this way… and not just because I want to pig out tomorrow…

This salad has lots of veggies, some fruit (kiwis and pineapple), and lots of fresh herbs. It’s dishes like this that make me think I might be able to be a raw foodist. But, I know that’s not going to happen because I just love hot food. But, this raw corn and vegetable salad is really that good.

raw corn and vegetable salad

Here are just some of the ingredients that are so healing in this raw corn and vegetable salad:

Corn is one of the foods that if I can’t find organic, I just won’t eat because the crops are so heavily sprayed and are full of GMOs. As more people are expressing concern about GMOs, it seems to be getting easier to find good corn at the market. Corn actually benefits the gallbladder, is good for hepatitis, heart disease, and hypertension. Cornsilk is a Chinese herb (Yu Mi Xu). It’s often used to reduce edema, help with hepatitis and reduce the symptoms of some painful urinary conditions. If you can’t find organic fresh corn, buy a bag of organic frozen corn!

Cucumbers are awesome, both for taste and health reasons. In Chinese medicine, they are known to have exceptional healing capabilities. They cool the body, expel toxins, purify the blood, strengthen the heart, moistens the large intestines and the lungs and kill tapeworms. They are good to eat if you have swelling in your hands or feet, or if you have a bladder infection.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Bell peppers help with indigestion. If you are feeling bloated and full from over-eating a lot lately, consuming bell peppers will help reduce this feeling. They are also good for blood circulation and research has shown that they are good for people with a low appetite or anorexia. It used to be common in China to use green pepper tea to soothe indigestion.

Kale is everywhere these days. It is extremely nutritious, and because it to so popular you can find it already washed and prepared in lots of markets. I bought this kale already shredded and washed. If you are using a whole bunch of kale, make sure you clean the leaves thoroughly and remove the center thick stems if they bother you (me… I don’t really mind them if the kale is cooked). This dark leafy green is a great source of fiber and calcium. It’s also rich in many minerals, including magnesium, iron and potassium. One serving contains 200% of the daily requirements of Vitamin C and 180% of Vitamin A.

Cilantro is also known as Chinese Parsley. It is good for the common cold, indigestion, and energy flow in the body. An old Chinese remedy for the common cold and even for measles was to drink cilantro and mint tea. Cilantro is one of those herbs you either love or hate; I’m a lover…

Basil has anti-viral and anti-bacterial capabilities. It also is good for settling your stomach, and it’s good at lessening the symptoms of the common cold and its accompanying cough. Basil is a spiritual herb — the scent actually calms you; you can boil some in a pot and let the aroma fill the air, you can just leave some around the house, you can toss a bunch in your bath water (I love to do this), or you can use an essential oil with basil to get some great calming effects.

Pineapple is great for your digestion and it can help stop diarrhea. It’s especially good in the summer because it fights against heatstroke.

Hot peppers contain more vitamin C than any other vegetable and they are good at fighting off the common cold. So, if you like spice, as I do, use a generous amount of whatever hot peppers you like. The main component of hot peppers is capsicum. Capsicum actually works with your body and mind to make you feel happy. It’s also good for reducing swelling and can relieve arthritic joint pain. If you have high blood pressure, check with your doctor before eating too many hot peppers because they can actually raise the blood pressure in some people.

raw corn and vegetable salad

Raw Corn And Vegetable Salad
Author: 
Recipe type: salad, vegetables, fruit, side dish
Cuisine: raw, vegan, vegetarian, whole30, paleo
Prep time: 
Total time: 
Serves: 4
 
There's nothing more delicious or cleaner tasting than this raw vegetable salad dressed with fresh lime juice. Serve it with whatever's on your menu today!
Ingredients
  • 2 small (Kirby) cucumbers, finely diced
  • 1 medium tomato, finely diced
  • 2 carrots, finely diced
  • 2 scallions, sliced
  • 1 red bell pepper, finely diced
  • 1-1/2 cups baby kale, chopped
  • ½ cup chopped fresh cilantro
  • 3 cups corn kernels
  • 5 large basil leaves, chopped
  • ¼ cup finely diced fresh pineapple
  • 1 kiwi, diced
  • ½ an avocado, diced
  • 1-inch piece of jalapeño pepper, finely minced, or to taste
  • juice of 2 limes
  • sea salt to taste
Instructions
  1. Combine all ingredients in a large bowl.
  2. Toss well.
  3. Let the healing begin.

raw corn and vegetable salad