Posts

Herby Turkey Greens And Beans Soup

/0 Comments/in , , , , , , , , , , , , /by

This Herby Turkey Greens And Beans Soup has tons of protein and lots of healthy greens and herbs… who could ask for anything more?
Herby Turkey Greens And Beans Soup

It’s winter here in New York, but spring is on the way. I can feel it. It’s that weird time of year when it can be snowing, freezing, and windy one day and then springlike the next day. With these warmer days and it now staying light outside until a whopping 5:30pm, spring is in the air. But it’s still soup season. Okay, it’s always soup season here, but this soup really does take both spring and winter into account.

To me, winter means soup. Hot comforting soup. It also means blankets on the couch in front of the fireplace and Netflix. Add a cozy bowl of soup to that picture and that’s movie-like to me.

Spring means fresh herbs. It also means the fresh smell of morning dew and new beginnings. Add a bowl of this delicious soup and a good book, and that’s also perfection to me.

So, this is the perfect seasonal soup for this weirdo of a season.

It’s also the perfect nutritional  mix. It’s got turkey and beans for protein. It’s got tons of leafy greens for… well, everything. And to make it the best soup ever, it’s got a whole boatload of fresh herbs. Soup is the perfect dish to experiment with and make it however you like it. So, just because I used turkey, it doesn’t mean you need to use turkey. I have also made this with ground chicken. And I’m sure lamb would be so awesome. And just because I used collard greens and kale, again, you do you. Chard would be great here as well. Or mustard greens — any green that’s kind of sturdy will do. That being said, wilty soft spinach sound pretty good too…

My favorite part of this recipe, the thing that truly makes it extra special is the huge amount of fresh herbs that we add at the end. So fresh, so delicious, so healing. I used dill because I love the taste. I also used parsley. Again, at the risk of repeating myself, have it your way.

I need to give credit to The New York Times for the original recipe. That’s where I got the idea to really cram all those herbs into this Herby Turkey Beans And Greens Soup; it’s a genius idea.

Here’s your challenge: Every single time you cook a big pot of anything, add as many leafy greens and fresh herbs as you can. They make everything better.

Herby Turkey Greens And Beans Soup

This recipe has a lot of healing ingredients:

Turkey is a healthy meat. Make sure you buy organic turkey whenever possible. Recent research has shown turkey helps lower the risk of pancreatic cancer; however I did read some research that suggests that if you eat the skin along with the meat, some of this value is reduced, so don’t eat too much skin — this recipe uses ground turkey so it has no skin involved… Turkey also has a great protein-to-fat ratio, so it keeps you feeling full with less potential for weight gain. It’s also rich in vitamins and minerals, especially vitamin B and selenium. And, in Chinese medicine, turkey is thought of as a qi-booster, so it can be good for low energy levels.

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.

Kale is everywhere these days. And there’s a lot of mixed reviews on whether it’s worth the hype. I like to use it sometimes, but not in every recipe. 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.

Collard greens are great for you. They help build strong bones, lessen constipation, help reduce stress and act as a detoxifying food. They have almost no calories but do have a lot of fiber. They contain vitamins A, C, and K and are filled with minerals like calcium and manganese. One of the best things about collards is that they are great at preventing the buildup of bad cholesterol.

Dill is considered a chemoprotective in that it can help neutralize some carcinogens. It also helps fight bacteria 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.

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.

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus. The glucosamine in bone broth can reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day.

Herby Turkey Beans And Greens Soup

Herby Turkey Greens And Beans Soup
Print
Recipe type: gluten free, grain free, dairy free, nut free, simple, comfort food
Cuisine: soup, stew
Author:
Prep time:
Cook time:
Total time:
Serves: 8
This Herby Turkey Beans And Greens Soup has tons of healthy protein and lots of leafy greens and herbs.
Ingredients
  • 2 Tbs extra virgin olive oil
  • 2 med onions, chopped
  • 2 med carrots, peeled and chopped
  • salt and pepper
  • 2 Tbs tomato paste
  • 1 tsp cumin
  • big pinch dried hot red pepper flakes, or to taste
  • 1 tsp chili powder
  • 10 smashed garlic cloves
  • 1 lb ground turkey
  • 6 cups bone broth
  • 3 15-oz cans white beans
  • 1 bunch black kale, thick stems/veins removed and discarded, leaves roughly chopped
  • 1 bunch collard greens, thick stems/veins removed and discarded, leaves roughly chopped
  • 1 cup fresh dill, chopped
  • 1 cup fresh parsley, chopped
  • juice of 1 lemon
Instructions
  1. In a large heavy pot, heat the olive oil over med heat.
  2. Add the onions and carrots and a sprinkle of salt and cook, stirring often, about 8 minutes, or until slightly softened.
  3. Add the turkey, seasoned with salt and pepper. Cook, stirring and breaking up the meat until the turkey starts to get some color, about 7 minutes.
  4. Add tomato paste, cumin, red pepper flakes, chili powder, and garlic cloves. Cook stirring, about 5 minutes.
  5. Add bone broth and beans. Cook, uncovered, 20 minutes.
  6. Add leafy greens and cook another 15 minutes or until the collards are softened.
  7. Stir in fresh herbs and cook another 3 minutes.
  8. Remove from heat and stir in lemon juice.
  9. Ladle into bowls and enjoy!

 

Dairy Free Creamy Sausage And Greens Soup

/0 Comments/in , , , , , , , , , , /by

This Dairy Free Creamy Sausage And Greens Soup is so cozy and comforting and flavorful…

dairy free creamy sausage and greens soup

It’s finally turning into spring here on the North Fork. Finally. At least it feels that way on some days. Yesterday we were unwrapping the outdoor furniture and sitting in the sun. And we were grilling and drinking cold beer. Today it’s wet and cold and windy. So, while yesterday was a grilling today, today is a soup day. And it’s a creamy, cozy kind of a soup day that feels like it may even need hot chocolate to complete the warmth theme.

Honestly, since we bought The Harvest Inn, I cook a lot more breakfast foods than I do other foods. Well, we are a bed and breakfast, so I guess that makes sense. I wonder if there’s any way to create a breakfast soup… hmmmmm definitely food for thought. I’ll have to decide whether that’s just too weird. But if there are breakfast pizzas and breakfast tacos, why not soup…?

Admittedly, I’m a huge soup fan. Almost any soup is a good soup in my book. Okay, that’s a lie. I hate a runny, tasteless soup… but who doesn’t? This is the opposite of a thin flavorless soup. It is so creamy. And you get so much flavor from the sausage. You can use whatever type of sausage you like here. Like spice? Grab some chorizo or spicy Italian sausage. If you want a flavored chicken sausage, go for it. Have it your way.

I’m also a sucker for anything that’s both creamy and dairy free. Bring on all the dairy-free cream sauces… as long as they don’t taste dairy free. I’m also a huge fan of loading up my soups with dark greens. Gimme all the greens. Well, you get the picture… I love this soup for lots of reasons.

We all need to thank Nisha at Rainbow Plant Life because she came up with  he original recipe for this amazing soup.

If you’re looking for another hearty, healthy, creamy soup, try my recipe for Grain Free Creamy Lemon Rice Soup.

dairy free creamy sausage and greens soup

Here are some of the great healing ingredients in this soup:

I use cauliflower for breads, crusts, rice… everything. It can be used in so many forms… and, it’s really good for you. In Chinese medicine we use it to aid in digestion and help with constipation. One of the things I find most amazing about this cruciferous vegetable is it’s ability to help with age-related memory loss (My menopausal friends will appreciate this benefit!). It contains a healthy amount of Vitamin B, Vitamin K and Omega-3 fatty acids and can help fight cancer and cardiovascular disease. Cauliflower also helps the body with detoxification and with reducing inflammation. So, as far as I’m concerned, the more the merrier.

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….

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus.  You can make your own bone broth, but you don’t have to anymore. Bone broth is now available in tons of markets. It helps reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day. Sometimes I’ll have a hot cup of bone broth first thing in the morning for a quick healing pick me up.

Leeks are known as “grass from the sun”. They are especially beneficial when the whether is still warm but starting to turn cold, or still cold and starting to turn warm (Spring and Fall). They are great for the liver and at helping the body relieve itself of toxins. Leeks are also good at helping constipation; they help the body rid itself of toxins in the digestive tract.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

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-healthy choice. I use cashews in cream sauces and faux cream soups.

dairy free creamy sausage and greens soup

 

Dairy Free Creamy Sausage And Greens Soup
Print
Recipe type: paleo, dairy free, grain free, gluten free
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Dairy Free Creamy Sausage And Greens Soup is cozy, warming, and so easy to make.
Ingredients
  • 2 leeks, thinly sliced and cleaned well
  • salt and pepper
  • 7 garlic cloves, smashed
  • 3 link sausages, casings removed (any kind you like)
  • 2 Tbs extra virgin olive oil
  • 2 tsp fresh thyme leaves
  • 1 tsp dried oregano
  • ¼ tsp dried red pepper flakes (or to taste)
  • 6 cups chicken bone broth
  • 1 cup raw cashews
  • 20 oz cauliflower florets (I used frozen)
  • 2 cups fresh spinach (use more if it will fit in your pot) (Feel free to substitute and dark leafy green)
Instructions
  1. Heat oil over medium heat in soup pot.
  2. Add leeks, seasoned with a little salt, and saute until softened a bit.
  3. Stir in garlic cloves, thyme, oregano, and red pepper flakes. Sauce for 1 minute.
  4. In a small skillet, cook the sausage until browned, breaking up with a wooden spoon. Set aside.
  5. Add bone broth, cashews, and cauliflower to the leek mixture. Season with salt and pepper.
  6. Bring to a slight boil, then lower the heat, cover and simmer for 15 minutes or until the cauliflower is soft.
  7. Transfer the leek mixture to your blender and blend until smooth. This may have to be done in 2 batches. Note: remove the lid from the blender and cover with a clean dish towel, making sure to hold the towel tightly to act as a lid, so the steam can escape and you don't burn yourself.
  8. Pour the soup back into the pot and stir in the cooked sausage and the spinach. Heat over low heat and stir until the soup is hot and the spinach is wilted.
  9. Ladle into bowls and enjoy.

 

 

 

 

 

Vegan Butternut Squash And Bean Chili

/0 Comments/in , , , , , , , , , , /by

This Vegan Butternut Squash And Bean Chili is so delicious and so comforting. Nobody’s going to miss the meat in this one!

Vegan Butternut Squash Chili

Fall means big pots of warming comfort food on the stove. It means soups and stews and homey foods. It means chili. Lots of chili.

A few months ago, Steve and I moved out of Manhattan and bought The Harvest Inn in wine country on the North Fork of Long Island. I guess most people know this already, but for those who don’t, I’m telling you now because I am sitting here trying to create a recipe for some type of breakfast chili — so far it’s been pretty fun experimenting, and eggs really do seem to go pretty well with chili… but that’s for another time…

This chili, this Vegan Butternut Squash And Bean Chili is not a breakfast chili… it’s a perfect football Sunday, snuggling on the couch with a blankie pot of chili.

I’m not one for re-making the same foods all the time. And sometimes this is to my detriment. I’ll create a recipe, cook it up, serve it to willing (or even not-so-willing) participants and then even if they love it, sometimes they’ll never see it again. Yes, it’s a problem. Well, it can be a problem for my eaters, not for me…

Anyway, I make lots of chilis. Did you know you can make chili out of anything? Yes, literally anything.

If a steaming bowl of chili gives you all the good feels, try some of these favorites of mine: Pork Chili With Bok Choy, Vegan Beet And Butternut Squash Chili, and Black Bean And Pork Chili.

Okay, back to this particular chili… tis the season for everything winter squash. So, it’s got to go into a chili. I mean, it only makes sense. Oh, and you really can substitute any winter squash or pumpkin that you like. A cheese pumpkin would be awesome. I say that with a big smile on my face because last week I bought and roasted a cheese pumpkin for the first time ever and now I’m a huge fan. Really, it’s pretty awesome that no matter what you put into your simmering pot of chili, it always ends up tasting awesome. So, even though when we think of eating seasonally, oftentimes we think of big fruit and veggie platters or salads, eating seasonally is the forte of a chili cook.

I know that it could be a concern of football Sunday fans that a pot of vegan chili may not be what your guests are looking for me. We are a big football Sunday house here, and trust me when I tell you, that nobody will be unhappy with a big bowl of this Vegan Butternut Squash And Bean Chili. I make this and serve it with a big dollop of plant-based yogurt or sour cream on top and omg when you stir it, it gets all creamy and even more amazing.

Also, I love to top it with diced avocado, shredded vegan cheese, and even sourdough croutons.

It’s 8:00 in the morning as I type this, and I want chili. Ugh… I ate the last bowl that was left in my fridge yesterday afternoon. I spent the last 3 days in Manhattan, came home ravenous, opened the fridge and there was one bowl left. Score!

Vegan Butternut Squash And Bean Chili

Here are some of the great healing ingredients in this Vegan Butternut Squash And Bean Chili:

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.

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. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

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.

Garlic is amazing in its antiviral and antibacterial capabilities. It’s also a Chinese herb called Da Suan. It is 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….

In Chinese medicine, black foods are known as the best foods to strengthen the body and nourish the blood. We recommend them for many people who suffer from chronic lower back pain, knee pain and infertility. Black beans have the highest amount of antioxidants of any bean, they are high in fiber and are good for the heart.

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.

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.

Vegan Butternut Squash Chili

Vegan Butternut Squash And Bean Chili
Print
Recipe type: vegan, vegetarian, nut free, gluten free, grain free
Cuisine: chili, stew, soup
Author:
Prep time:
Cook time:
Total time:
Serves: 6
This Vegan Butternut Squash And Bean Chili is perfect, simple comfort food. It will warm you up and make you smile... and it makes for great leftovers.
Ingredients
  • 2 Tbs extra virgin olive oil
  • 1 med onion, chopped
  • 1-1/2 lb cubed butternut squash
  • 7 garlic cloves, smashed
  • 1 bell pepper, chopped
  • sea salt, to taste
  • ½ tsp chipotle chili powder
  • 1 Tbs chili powder
  • 1 tsp cumin
  • 1 bay leaf
  • 1 tsp turmeric
  • 1 28 oz can whole tomatoes
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can white beans, drained and rinsed
  • 2 cups vegetable broth
  • 5 oz baby spinach
  • Optional toppings: diced avocado, vegan shredded cheese, dairy-free yogurt
Instructions
  1. Heat the oil in a large pot, over medium heat.
  2. Add the onion and sauce 3 mins, then add the squash, garlic, bell peppers and salt. Cook, stirring, 5 mins.
  3. Stir in the chili powders, cumin, and turmeric. Cook, stirring, 1 minute.
  4. Add the bay leaf, tomatoes with their juices, beans, and broth.
  5. Bring to a boil, then lower heat and simmer, covered, about 30 mins or until the squash is tender -- check on it often so it doesn't overcook.
  6. When the squash is tender, add the spinach, stir, and cook just until wilted.
  7. Ladle into bowls and top with yogurt, avocado, and cheese.

 

 

Healthy Babaganoush

/2 Comments/in , , , , , , /by

This Healthy Babaganoush recipe is fresh, smoky, creamy, and just plain delicious. This will become your new go-to dip for barbecues, picnics, and everything in between.

healthy babaganoush

Eggplant is one of my favorite vegetables. And eggplant dips… well, I just love them. I guess that’s why babaganoush has always been a go-to dip for me. But, I never used to make it myself. I’d buy it at a Mediterranean restaurant or a deli, or wherever I could find it. For some reason, I had no problem making my own hummus, but when it came to making a Healthy Babaganoush, I never gave it a second thought.

And then I tried it.

And it was awesome.

And I saw how easy it is.

Really. It couldn’t be easier. Roast the eggplant. Put everything in the food processor. Whiz it up. Done. Sooooooo good…

Everyone needs an easy go-to dip in their cooking repertoire. This is it. There are only a few ingredients and the processor does the heavy lifting… and it’s good for you!

My sister-in-law’s family used to own a restaurant and they made the best babaganoush. So every time we’d go to their house, I would hope that there would be a big bowl of this creamy eggplant dip on the table. Sometimes I lucked out lo and behold it would be there. I’m not sure why I never attempted to make this on my own… usually, if I like something I make it myself, especially if it’s something simple. This dip always tasted so good that I guess I never realized how easy it is to make it myself. I feel like I have a big “L” on my forehead for not having realized this until now. Oh well, better late than never.

So, don’t be like me… make it now. You won’t be sorry.

My favorite thing to dip in this Healthy Babaganoush is big fat homemade sourdough croutons — I almost always have these on hand. And radishes… it’s so good with radishes…

In Chinese medicine, we use eggplant to help reduce inflammation, lessen pain, and smooth your digestion. Isn’t it awesome when healthy food is actually really delicious?What an awesome way to use food as medicine.

And, if you are looking for another healthy dip recipe, try my Vegan Spinach Artichoke Dip.

Healthy Babaganoush

Here are some of the healing ingredients in this Healthy Babaganoush recipe:

In eastern medicine, eggplant is added to the diet when there is pain in the body because it’s great for relieving pain and reducing swelling. It’s especially good to eat eggplant when you are experiencing some nasty digestive issues. It relieves stomach pain, helps with dysentery, diarrhea, and painful urinary conditions. Eggplant has also been used topically to treat frostbite and canker sores… talk about a multi-tasking vegetable…

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….

Sesame seeds have many great nutritional benefits. They are an anti-aging food. If you have backaches, hair thats graying way too fast, ringing in the ears, weak knees, blurry vision or general weakness, go for the sesame seeds; just sprinkle them on everything. Long ago in China, sesame seeds were ground into honey to form a paste and was taken as a medicine to counter old-age and weakness. Black sesame seeds are a Chinese herb (Hei Zhi Ma). Black foods, in Chinese medicine, are knows as longevity foods. This recipe uses tahini sauce, which is a paste made from sesame seeds and oil (I buy this read-made in a can or a jar).

Lemons are good for your stomach, they help detoxify your body, they balance your pH and they act as an antibacterial. If you have a sore throat or a cough, go for lemons to make things better. Lemons are great for quenching your thirst, and, in China, many years ago, hypertension was treated by drinking tea made from lemon peels.

healthy babaganoush

Healthy Babaganoush
Print
Recipe type: dip, appetizer
Cuisine: vegan, vegetarian, dairy-free, nut-free, grain-free, gluten-free
Author:
Prep time:
Cook time:
Total time:
Serves: 6
This Healthy Babaganoush is the creamiest, most deliciously smoky eggplant dip -- and it's so easy to make.
Ingredients
  • 2 medium eggplants, sliced in half vertically
  • 3 medium garlic cloves, minced
  • juice of one large lemon
  • ¼ cup tahini
  • salt, to taste
  • ⅓ cup extra virgin olive oil, plus 2-Tbs to rub on the eggplant prior to roasting
  • pinch of cumin
  • pinch of smoked paprika (or traditional paprika), optional
  • chopped cilantro or parsley, for garnish
Instructions
  1. Preheat the oven to 450°F or 425°F if using a convection setting.
  2. Rub the cut sides of the eggplant with the 2-Tbs oil.
  3. Place the eggplant, flesh-side down, on a baking sheet lined with parchment paper. Roast in the oven until very soft, about 50 minutes.
  4. When soft, scoop the eggplant flesh into a food processor.
  5. Add the rest of the ingredients (except the paprika) into the processor with the eggplant. Whiz it up until creamy, but not watery. I like to leave a few small chunks in mine.
  6. Sprinkle the top with paprika and cilantro or parsley.
  7. Spoon it into a pretty bowl, and enjoy with croutons, bread, or veggies.

 

 

Grain-Free Creamy Lemon Rice Soup

/0 Comments/in , , , , , , , , , , , /by

This Grain-Free Creamy Lemon Rice Soup is an amazingly cozy soup. It’s got it all — lemony zing, a creamy texture, and healing ingredients. This is perfect for a cold autumn or winter day.
creamy lemon rice soup

My name is Stacey and I’m a soup addict. I could eat soup all day everyday, all year round. Sometimes I like a thinner brothy soup, other times I like a creamy cozy soup. This one falls into the latter category — this Grain-Free Creamy Lemon Rice Soup is thick, velvety, comforting, and hearty.

I think I’ve always loved soups. When I was a kid, my favorite soup was wonton soup from the local Chinese restaurant — I would eat that first and sometimes as my only food (with those crispy crunchy fried noodles) instead of all of the other food that was ordered.

As an adult, my tastes have changed… okay, maybe not that much because I would probably still love that wonton soup…

One of my favorite soups and one of my all-time most-requested recipes is my White Bean And Kale Soup. It too is creamy and hearty. So, it makes sense that the creaminess in this lemon rice soup is achieved the same way — with white beans. What you taste in this soup is lemony goodness, but there are blended up beans hidden in here, making for an extra creamy and delicious and nutritious soup.

I like to use bone broth in place of regular broth in all of my soups. Bone broth is so good for so many things, it seems silly not to make this easy switch. I have been using store-bought bone broth lately, but I intend to start making my own again. If you want to make homemade bone broth, try out this recipe from my friend Daniela at Calm Eats.

If you need an even better reason to try this soup, 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. So, this soup is a slam dunk.

reduce stress free ebook

There are other foods too that can help you reduce anxiety and stress. Download my free ebook now to learn all about them.

creamy lemon rice soup

Here are some of the great healing ingredients in this Grain-Free Creamy Lemon Rice Soup recipe:

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus.  You can make your own bone broth, but you don’t have to anymore. Bone broth is now available in tons of markets. (See the recipe below for the awesome ready-made bone broth I used in this soup recipe.) It’s sold in boxes just like chicken or vegetable broth. The glucosamine in bone broth can reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day. Sometimes I’ll have a hot cup of bone broth first thing in the morning for a quick healing pick me up.

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.

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….

creamy lemon rice soup

Grain-Free Creamy Lemon Rice Soup
Print
Recipe type: grain-free, gluten-free, nut-free
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Grain-Free Creamy Lemon Rice Soup is so rich and delicious. It's the coziest healing soup that's perfect for those cool autumn and winter days.
Ingredients
  • 3 Tbs ghee (or can use unsalted butter)
  • 1 med onion, chopped
  • 4 garlic cloves, smashed
  • salt and pepper, to taste
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • 1 15-oz can white beans, undrained
  • 4 cups bone broth, divided
  • 1 cup water
  • juice of 2 small lemons
  • 2 bay leaves
  • ½ cup orzo (I use grain-free chickpea orzo, or if not grain-free can substitute rice)
  • 2 cups baby spinach
  • 1 tsp dried oregano
  • ½ cup chopped fresh parsley
  • 3 Tbs snipped fresh dill
Instructions
  1. Heat ghee in a large soup pot over med heat.
  2. Add onion, garlic, celery, and carrots. Season with salt and pepper and sauce until the veggies start to soften, about 5 mins.
  3. Stir in the white beans and ½ cup broth, and sauce, stirring, for 2 mins.
  4. Transfer this mixture to a blender and whiz it up until creamy, or use a stick blender until creamy.
  5. Pour the pureed bean mixture back into the pot and stir in 3-1/2 cups broth and 1 cup of water.
  6. Add the lemon juice.
  7. Add bay leaves and salt. Add a generous amount of black pepper.
  8. Let simmer 20 mins.
  9. Add spinach and orzo and cook until the orzo is al dente.
  10. Stir in the parsley and dill.
  11. Ladle into bowls and enjoy!

creamy lemon rice soup

 

 

 

Dairy Free Creamy Tomato Soup

/0 Comments/in , , , , /by

This Dairy Free Creamy Tomato Soup is like a hug in a bowl. And when you dunk your sandwich in it, you’ll be in comfort food heaven. This one’s for the whole family.
Dairy Free Creamy Tomato Soup

When I first started my blog many, many years ago, I did it so that I could easily share my recipes with family and friends. And this Dairy Free Creamy Tomato Soup recipes was one of the catalysts for this whole blogging life of mine. This soup was and still is my family’s favorite soup.

Usually I serve this soup with dairy free grilled cheese sammies or quesadillas, but this time I just made a whole big bunch of sourdough croutons and loaded up the top. OMG this is like having a dunked sammie right in the bowl.

I remember when I first came up with this recipe. When my kids were younger I used to sometimes get the urge to cook them some of the foods that I loved as a child. And I loved Campbell’s Tomato Soup. Let’s face it though, there was no way I was going to open up a can of soup or a can of Spaghetti-Os for them. But what I could do was to easily create the best Dairy Free Creamy Tomato Soup ever.

This soup is a great last minute weeknight dinner. It is so easy to make and it comes together really quickly. You’ve really got to try it.

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. ⁠These are great reasons why you should be eating more tomatoes.

Free healthy digestion ebook

There are lots of foods that can really help your digestion — tomatoes are just one of them. Download my free ebook all about healthy digestion here.

Dairy Free Creamy Tomato Soup

Here are some of the amazing ingredients in this simple Dairy Free Creamy Tomato Soup recipe:

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. ⁠These are great reasons why you should be eating more tomatoes.

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. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

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….

Dairy Free Creamy Tomato Soup

Dairy Free Creamy Tomato Soup
Print
Recipe type: paleo, whole30, dairy-free, nut-free, grain-free, gluten-free, vegetarian
Cuisine: soup, comfort food
Author:
Prep time:
Cook time:
Total time:
Serves: 6
This Dairy Free Creamy Tomato Soup is like a hug in a bowl; it's the best comfort food ever. Serve it with a sandwich for dipping and you will be so happy.
Ingredients
  • 1 Tbs extra-virgin olive oil
  • 1 Tbs ghee (or can substitute butter)
  • 1 medium onion, chopped
  • 2 garlic cloves, smashed
  • salt and pepper, to taste
  • 2 Tbs flour of choice (I like to use either tapioca flour or rice flour)
  • 2 tsp coconut sugar (or can substitute white or brown sugar)
  • 3 cups vegetable broth
  • 1 28-oz can crushed tomatoes
  • 2 sprigs fresh thyme
  • sourdough croutons, for topping, optional (To make these croutons, cut bread into cubes, toss with some olive oil, salt and pepper, and then sauté until crispy.)
Instructions
  1. Heat oil and ghee in a large soup pot.
  2. Add onions and garlic and a little salt and sauté for 5 minutes, stirring often.
  3. Add flour, and stir for 1 minute.
  4. Add coconut sugar, broth, tomatoes and thyme. Generously season with salt and pepper.
  5. Bring to a boil, then reduce heat, cover and simmer for 45 minutes. Discard the thyme sprigs.
  6. Ladle soup into a blender until the blender is half full. Cover with a dish cloth and hold the cloth tightly around the top while you blend. The cloth will allow steam to escape; just make sure you hold it tightly so you don't get burned.
  7. Blend until totally smooth. Repeat with rest of soup.
  8. Return all blended soup to the pot and season with salt and pepper as needed.
  9. Ladle into bowls and top with croutons.
  10. Enjoy!

Dairy Free Creamy Tomato Soup

Easy Black Bean Soup

/0 Comments/in , , , , , , /by

This Easy Black Bean Soup is going to become your new go-to when you want something warm and comforting.
easy black bean soup

Black bean soup is one of the first things I learned to make well. It’s one of the first things that people starting asking me for the recipe for, and I loved it — the soup and the compliments!  Hmmm… maybe this humble soup is one of the reasons I realized I was meant to be a cook…

Recently, a friend of mine pulled out my old black bean soup recipe that I had given her many, many years ago. I was shocked that she still had it and that she still makes it. I remember loving this recipe too. But when I looked at it, I was reminded that this particular black bean soup recipe contains rice. The rice helped thicken the soup and made the texture pretty darn awesome.

It’s not that I don’t ever eat rice, but I really wanted to create an easy black bean soup recipe that didn’t require any grains at all, and was just as hearty and delicious as this old memory.

This Easy Black Bean Soup really is perfect. And it’s grain-free and dairy-free, but it’s still really creamy and delicious. And, I think it’s so awesome that you can find organic black beans at amazingly cheap prices now… so aside from all of the goodness in this soup, it’s a really budget-friendly meal too.

I love soup, and not just for cozy family dinners. I love to serve soup when I entertain, but I don’t use it in the traditional way. I learned long ago not to serve too many appetizers when I have people over for dinner. While it was fun, I’d end up with way too many leftovers because everyone filled up on the apps. So, now what I do is I make a delicious pot of soup and keep it on the stove. I place the bowls and the toppings on the counter, and anyone who is hungry before I’m ready to serve dinner can help themselves. It’s fun, it’s cozy, and it works.

I love to top this soup with lots of different things. Sometimes I’ll use sourdough croutons, or croutons made from grain-free bagels. Sometimes I’ll use cheese (often it’s dairy-free), scallions, or avocado. And, I’ll bet bacon or sausage would be awesome too. In short, it’s not rocket science, it’s only soup. Do it your way and have fun.

Oh, and I forgot to mention that in Chinese medicine, black foods are considered longevity foods… so there’s that.

If you’re looking for another great black bean recipe, try my Black Bean And Pork Chili.

easy black bean soup

If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you.  If you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

easy black bean soup

Here are some of the amazing healing ingredients in this Easy Black Bean Soup:

In Chinese medicine, black foods are known as the best foods to strengthen the body and nourish the blood. We recommend them for many people who suffer from chronic lower back pain, knee pain and infertility. Black beans have the highest amount of antioxidants of any bean, they are high in fiber and are good for the heart.

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. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

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.

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….

easy black bean soup

Easy Black Bean Soup
Print
Recipe type: gluten free, grain free, nut free, dairy free, vegan, vegetarian
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 4-6
This Easy Black Bean soup is so creamy, delicious, and healthy. It's simple and so cozy.
Ingredients
  • 2 Tbs extra-virgin olive oil
  • 4 garlic cloves, smashed
  • 1 med onion, chopped
  • salt and pepper, to taste
  • 2 15-oz cans black beans, undrained
  • 2 cups vegetable broth (or can substitute bone broth)
  • 1 tsp cumin
  • 2 tsp chili powder
  • ½ tsp chipotle chili powder, or to taste
  • 1 tsp turmeric
  • 1 Tbs unsweetened chocolate chips or raw cacao powder
  • 1 tsp balsamic vinegar
  • optional toppings: sliced scallions, shredded cheddar cheese, diced avocado, croutons, etc.
Instructions
  1. Heat oil in a large soup pot over med heat.
  2. Add garlic and onion. Season with salt and sauce, stirring, 5 mins.
  3. Add beans, broth, spices, and chocolate.
  4. Simmer, uncovered, 25 mins, stirring occasionally.
  5. Using a stick blender, or a regular blender, blend half of the soup and then stir it back into the pot.
  6. Stir in balsamic vinegar. Adjust seasonings and ladle into bowls.
  7. Top with your choice of toppings and enjoy.

easy black bean soup

 

Dairy-Free Creamy Spinach Artichoke Chicken

/2 Comments/in , , , , , , , , , , /by

This Dairy-Free Creamy Spinach Artichoke Chicken dish is the stuff dreams are made of. It is so delicious, so healthy, and will make everyone happy.
dairy free creamy spinach artichoke chicken

My kids used to love spinach artichoke dip when they were little. Every time we would go to a restaurant that had it on the menu, we had to order it. I couldn’t argue too much, because, well, it really is one of the most delicious inventions ever.

Fast forward to our lives today… in my house we eat almost entirely dairy-free. And my kids are still happy to come over for dinner because meals like this are still served here. Meals that are so creamy that nobody would believe there is no cream or cheese in them. This Dairy-Free Creamy Spinach Artichoke Chicken is a winner every time.

I’ve used this basic recipe for chicken, but as I sit here, I’m already imagining how awesome it would be with salmon too. Hmmm… I see a trip to the fish market in my near future…

Of course, you could make this dish will all the dairy. Just use traditional cream cheese instead of the vegan type mentioned in the recipe below and use some good fresh Parmesan too. But… half the fun here is that you will know it’s dairy-free and therefore so much better for your digestion, but that nobody else will ever know. Unless you tell them. And I never do.

Chicken seems to be the protein that most people serve and eat most often. I can’t count how many times I’ve heard people say… I  can’t eat one more piece of chicken… or, I am tired of making the same old chicken for dinner…  Well, I’m here to tell you that nobody will complain about eating chicken when you serve it with this sauce. Try it and you’ll see what I mean.

I realize that dinner planning can be really stressful and frustrating when you aren’t a chef. I have friends that would do just about anything to never have to decide what’s for dinner ever again. Who needs MORE stress in their lives now?????

reduce stress free ebook

As we are talking about stress, I figured I’d put a link here for my free ebook all about what foods to eat to help you reduce stress. You can download it here now.

dairy free creamy spinach artichoke chicken

Here are some of the amazing healing ingredients in this Dairy-Free Creamy Spinach Artichoke Chicken recipe:

Chicken is something I always buy organic. 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, childbirth, or illness. Chicken is good for nourishing the blood and it’s a healthy source of protein and vitamin B6.

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….

Artichokes are a good source of vitamins C and K and they also contain a healthy amount of magnesium. The are low in fat and calories but they do have some fiber, so they are a healthy choice. In Chinese medicine, we recommend adding artichokes to the diet to combat sadness, headaches, indigestion, and diarrhea. In olden times, steamed artichokes were sometimes prescribed to combat a yeast infection.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

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.

dairy free creamy spinach artichoke chicken

Dairy-Free Creamy Spinach Artichoke Chicken
5.0 from 1 reviews
Print
Recipe type: paleo, whole30, dairy free, grain free, gluten free, nut free
Cuisine: chicken, main dish, one pot meal
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Dairy-Free Creamy Spinach Artichoke Chicken is delicious and healing. And best of all, everyone will love it and nobody will realize it's dairy free.
Ingredients
  • 4 boneless, skinless chicken breasts
  • 3 Tbs extra-virgin olive oil
  • salt and pepper, to taste
  • 7 garlic cloves, smashed
  • 1 14-oz can artichoke hearts, quartered and drained
  • 8 oz dairy-free cream cheese
  • 1 cup chicken bone broth (or can substitute chicken or vegetable stock)
  • 5 cups baby spinach
  • 2 scallions, sliced
  • ⅓ cup vegan parmesan cheese
Instructions
  1. Preheat your oven to 400°F.
  2. Season the chicken with salt and pepper.
  3. Heat a large oven-proof pan over medium heat and add the oil. When the oil is hot, brown the chicken on both sides, about 10 mins.
  4. Remove the chicken from the pan and add the garlic. Stir for about 30 seconds and then add the cream cheese. Stir, and smash it a bit with a wooden spoon, until it thins out a little, then pour in the broth. Reduce the heat to low and stir for 2 mins.
  5. Add the spinach to the sauce, stirring until it is wilted.
  6. Stir in the scallions, artichokes, and Parmesan.
  7. Place the skillet in the oven and cook just until hot and chicken is cooked through, about 10 mins.

dairy free creamy spinach artichoke chicken

Immune Boosting Onion Chicken Soup

/2 Comments/in , , , , , , , , , , , , /by

This Immune Boosting Onion Chicken Soup will heal what ails you. It will warm you deliciously from the inside out.
immune boosting onion chicken soup

So, what the heck is Immune Boosting Onion Chicken Soup? In this case, it’s a French onion soup type broth filled with all of the traditional chicken soup ingredients. It’s filled with garlic, and onions, and other foods that will help keep you healthy. It’s the most delicious germ killer you’ll ever have.

We are in the throws of Covid19 now and that means social distancing, quarantine… whatever you want to call it. To me, what that really means is that we need to be boosting our immune systems every way and every time we possible can. I really believe that every time you put something into your mouth it’s another chance to fuel your body and give it what it needs.

So, to this end, I created this Immune Boosting Onion Chicken Soup.

During this time of our new-normal-chaos, we’ve had to work with the ingredients we can get. Lately, each time I order in groceries and I ask for onions, I get the hugest onions I’ve ever seen. I open the bag and these bowling balls peek out. Really, these onions are the size of my head. So, I’ve made jars of pickled onions and I’ve made pans of caramelized onions. We’ve had onion-heavy stews. And all of these have been great, especially since onions are a great immune booster.

One day I decided I was really in the mood for old-fashioned grandma-style healing chicken soup. But these onions were staring me in the face. This ended up being a great thing. Sometimes circumstances just lend themselves the best accidents. And this is one such happy accident.

immune boosting onion chicken soup

This soup is one of the best immune boosting soups in my recipe arsenal. For more immune boosting tips and recipes, download my free ebook all about immune boosting foods.

boost your immune system

Learn how to stay healthy even in these trying times. Download my free ebook here.

immune boosting onion chicken soup

Here are some of the amazing healing ingredients in this Immune Boosting Onion Chicken 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. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

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…

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus.  You can make your own bone broth, but you don’t have to anymore. Bone broth is now available in tons of markets. It’s sold in boxes just like chicken or vegetable broth. The glucosamine in bone broth can reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day. Sometimes I’ll have a hot cup of bone broth first thing in the morning for a quick healing pick me up.

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.

I like to use some type of seaweed in my chicken soup. I used wakame in this pot because it’s what I had on hand, but feel free to use whatever type you like. Seaweed is good for your thyroid gland and your lymphatic system. If you have swelling in your body or you are retaining water, seaweed is great because it acts as a diuretic. In the olden days, seaweed was fed to people to get rid of goiters and tuberculosis.

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.

immune boosting onion chicken soup

Immune Boosting Onion Chicken Soup
5.0 from 1 reviews
Print
Recipe type: paleo, dairy free, grain free, gluten free, nut free
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 6
I make this Immune Boosting Onion Chicken Soup in my slow cooker, but you can also make it on top of the stove -- either way it is delicious and comforting.
Ingredients
  • 1 giant onion (or 2 large onions), chopped
  • 4 scallions, sliced (be sure to also add the root ends to the soup -- they are extra healing)
  • 2 large carrots, peeled and sliced
  • 3 celery stalks, sliced
  • 12 large garlic cloves, smashed
  • 4 large sticks of wakame seaweed (you can use whatever seaweed you have, or you can omit this)
  • 1 qt chicken bone broth
  • 3 cups water
  • 1 lb. boneless chicken thighs, cut into 1-in pieces
  • salt and pepper, to taste
  • 1 cup small pasta (I used grain-free chickpea shells)
Instructions
  1. Put all of the ingredients, except the pasta, into your slow cooker.
  2. Cook on high for 4-hours.
  3. Add pasta and cook for an additional 15 mins or until the pasta is cooked al dente.
  4. NOTE: This soup can easily be made on top of the stove if you prefer. Follow the directions above, but you will probably only need to cook the soup for about 1-1/2 hours. Then add the pasta until cooked al dente.

immune boosting onion chicken soup

 

 

Fresh Vegetable Minestrone Soup

/2 Comments/in , , , , , , , , , , , , /by

This fresh vegetable minestrone soup is packed with fresh veggies and herbs — it is truly amazingly delicious and healing. It’s like a hug in a bowl… Food really is the best medicine!
fresh vegetable minestrone soup

We are not vegetarians here in my house. I lean that way, but the rest of my family does not. So, oftentimes when I make a vegan or a vegetarian dish, some people — who shall remain nameless — don’t feel like they’ve had a “real” meal. They feel gypped. I, of course, think this is ridiculous, but sometimes it’s just not worth the fight or even an explanation.

And then sometimes I can make a vegetarian dish that’s so hearty, nobody thinks twice about it. That’s this Fresh Vegetable Minestrone Soup. It’s so jam-packed with so many things, nobody will miss the meat.

Vegetable-forward soups are my favorite kind of soups. Don’t get me wrong, I love a meatball soup and my Cheeseburger Soup is a huge favorite in my house.  BUT, they are not my beloved fresh veggie soups.

Some people like creamy, smooth soups. Some people like hearty, chunky soups. I love them all. This Fresh Vegetable Minestrone Soup is of the hearty, chunky variety and it is awesome. It’s a great clean-out-the-fridge soup because really, almost anything you’ve got will taste great in this recipe.

I like to add lots of immune-boosting ingredients to my soups and this one is no exception.  Oregano, scallions, and garlic are present in this recipe. Each one of these ingredients packs a big immune-boosting punch and together they are exceedingly powerful, making it perfect for the cold damp months of winter here in New York. And, because I’m not concerned with keeping this soup completely vegetarian, I like to use bone broth for the base of it — extra healing power!

One of the things I teach my clients is that’s it much easier to stay on track with whatever healthy eating/lifestyle plan you are on, if you always keep a big pot of soup in your fridge. I love to make one soup each week and then I can have something healthy and delicious to eat when I come home ravenous. This soup serves this purpose really well because it makes for great leftovers — I’ve even eaten it cold straight from the fridge. Others in my house will heat it up with some Parmesan cheese on top or with a piece of crusty bread hidden at the bottom of the bowl. Have it your way…

If you are a vegetarian soup fan, you will also love my recipes for White Bean And Kale Soup, Slow Cooker Vegan Split Pea Soup, and Paleo Carrot Soup.

boost your immune system

For more great ways to boost your immune system, download my free ebook: How To Be Healthy When Everyone Else Is Sick.

And, if you want to switch up your minestrone game, take a look at all of the minestrone recipes on Feed Feed — they look awesome!

 

fresh vegetable minestrone soup

Here are some of the amazing healing ingredients in this Fresh Vegetable Minestrone 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.

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.

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even just bought a bottle of oregano essential oil and I put a drop in our smoothies a few weeks ago when Steve had a cold… it’s powerful stuff!

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.

Broccoli has a lot of potassium and is great for brain function; it also has magnesium and calcium to help regulate blood pressure. It’s also good to clear your body of excess heat and it actually can help your vision too. I love foods that make you feel better mentally as well as physically, and broccoli is one of those foods — it can lessen feelings of irritability.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

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.

Bone broth is filled with bone marrow and essential fatty acids — these things promote optimal brain health. It also contains glycine, which is an amino acid that helps with memory, concentration, stress, and focus.  You can make your own bone broth, but you don’t have to anymore. Bone broth is now available in tons of markets. It’s sold in boxes just like chicken or vegetable broth. The glucosamine in bone broth can reduce inflammation and strengthen the bones. It’s also great for your skin, hair, and nails. This is a great thing to use for a quick soup base, or to just sip on during the day. Sometimes I’ll have a hot cup of bone broth first thing in the morning for a quick healing pick me up.

fresh vegetable minestrone soup

Fresh Vegetable Minestrone Soup
Print
Recipe type: dairy free, gluten free, grain free, nut free, vegetarian option, vegan option
Cuisine: soup
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Fresh Vegetable Minestrone Soup is simple, delicious, and healing. It will boost your immune system and keep you healthy!
Ingredients
  • 2 Tbs extra-virgin olive oil
  • 6 garlic cloves, smashed
  • 1 leek, cleaned well and sliced
  • 1 bay leaf
  • salt and pepper, to taste
  • 2 scallions, sliced (make sure to put the roots into the soup too -- they are a Chinese herb that will help keep colds away)
  • 1 cup tiny potatoes, scrubbed
  • 2 carrots, sliced
  • 1 med zucchini, quartered lengthwise, then sliced
  • 1 14.5-oz can diced tomatoes
  • 2 tsp chopped fresh oregano
  • ⅓ cup chopped fresh parsley
  • 2 tsp toasted onion powder (or substitute any onion powder)
  • 1 qt bone broth or vegetable broth
  • 1-1/2 tsp balsamic vinegar
  • 1-1/2 cups baby spinach, roughly chopped
  • 1-1/2 cups broccoli florets, roughly chopped
  • ½ cup small-shape grain-free pasta (or pasta of choice)
Instructions
  1. Heat oil in a large soup pot over med heat.
  2. Add garlic, leek, bay leaf, and scallions (with roots). Saute, stirring, 5 min.
  3. Add potatoes and carrots. Cook, stirring, 3 min.
  4. Add zucchini, cook, stirring, 2 min.
  5. Add tomatoes, oregano, parsley, onion powder, broth, and vinegar. Let simmer about 10 mins or until the potatoes are just cooked through.
  6. Bring to a boil and add the pasta, broccoli, and spinach. Reduce heat and let simmer until the pasta is al dente, about 5- to 10-min.

fresh vegetable minestrone soup