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!

 

Pork And Sauerkraut Stew

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

This Pork And Sauerkraut stew is the coziest dish you will ever eat… and your digestive system will thank you.
pork and sauerkraut stew

This dish feels like a throwback to olden times. The times when grandmas were in the kitchen cooking all day long and the delicious aromas wafted all through the house and pulled you toward the stove. And if you were lucky she let you lick the spoon or gave you a taste from the bubbling pot.

At least that’s what my imagination conjures up. I had two amazing grandmas. One of them didn’t cook like this. I remember visiting  her in Florida and she’d be cooking a whole beef tongue. I remember loving this meat, until I saw it sitting there unsliced on the counter. That tongue would have probably been great in a stew like this, but I don’t remember this kind of cooking happening in her house. My other grandma was a spitfire. My memories of her are mostly around her apartment in Manhattan. She lived life to the fullest. Dancing and clubbing and telling us all of her stories about growing up in a very large family in South Africa. I think she would have loved this stew, but the only thing I ever remember her cooking was spaghetti and meatballs. But that’s a really happy foodie memory for me.

Anyway, if you make this dish, which I really think you should, I bet it will give you some kind of old time foodie feels too.

Okay, back to this dish…

I was looking for something to cook that would showcase the amazing sauerkraut I had in my fridge. Now that we live on the North Fork of Long Island amidst the farms and the vineyards, my cooking style has expanded. A few months ago I was a part of a sauerkraut-making event at a local farm. By the by… did you know that sauerkraut is made with just cabbage, salt, and water? You could have knocked me over when I found that out. I mean, put the big L on my forehead… I had several pretty expensive artisan krauts in my fridge at the time. Really, a good fermented raw sauerkraut can be made for pennies a jar. Who knew…?

This amazing Pork And Sauerkraut Stew is made with boneless pork, sausages, and sauerkraut. When I was perusing recipes on my favorite blogs, I found many versions of this classic stew. I made it my own and I hope you do too.

pork and sauerkraut stew

There are lots of healthy ingredients in this recipe for Pork And Sauerkraut Stew:

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.

Fermented foods are rich in probiotics, are easily digestible, and provide healthy digestive enzymes to your system. Sauerkraut is fermented cabbage. This is a great way to keep healthy — when your gut is healthy, you are healthy, your skin shines, and you have more energy. Simple, but true!

In Chinese medicine, we use prunes to reduce stomach acidity and to help smooth the digestion. The claim to fame of the prune is that it helps fight against constipation. This is true, and when you clear your intestines, you are also taking a great step toward preventing colon cancer. These dried plums also are great for your vision and they have enough potassium to make them an official heart-healthy food.

Bone broth heals your digestive system. It is filled with collagen and gelatin. Both of these substances, when slowly heated for an extended period of time, have been shown to actually heal your gut lining. The glucosamine in bone broth can reduce inflammation throughout your body and it can also strengthen your bones.

It really is true that an apple a day is a good thing. Apples help to strengthen your heart. They are also good for your digestion and they can help eliminate mucus when you have a cold. So, the combination of apples and cinnamon together are great for this time of year when everyone seems to be getting sick. Apples have a high antioxidant content, especially Granny Smiths and Red Delicious. This, combined with the fact that they have a lot of healthy fiber, is why apples are good at fighting Alzheimer’s, Parkinson’s and some cancers. They have also been shown to help ward off diabetes, high cholesterol and gallstones.

pork and sauerkraut stew

Pork And Sauerkraut Stew
Print
Recipe type: dairy free, gluten free, fermented, nut free, comfort food, stew, soup
Cuisine: stew, soup, comfort food
Author:
Prep time:
Cook time:
Total time:
Serves: 6
This Pork And Sauerkraut Stew is the coziest food you will ever have... and it's healing too.
Ingredients
  • ¼ oz dried porcini mushrooms (soaked in 1-1/2 cups boiling water for 1 hour) NOTE: do not discard the soaking liquid!
  • 6 slices bacon, sliced crosswise into ½ inch pieces
  • 1-1/4 lb boneless pork stew meat, cut into bite size cubes
  • 3 sausage links, seared in a pan until almost cooked through (use whatever sausage you like)
  • extra virgin olive oil, if needed for pan
  • salt and pepper, to taste
  • 1 tsp caraway seeds
  • 2 med onions, chopped
  • 2 bay leaves
  • 8 whole alllspice berries
  • ½ cup tomato paste
  • 3 Tbs flour (all purpose, gluten-free, rice flour... whatever you have)
  • 1 qt fermented sauerkraut
  • 8 pitted prunes, chopped
  • 6 cups beef bone broth
  • ½ cup sherry
  • 2 green apples, peeled and diced
  • ½ cup yogurt (optional)
Instructions
  1. Cook bacon in a large heavy pot, then remove it to a plate.
  2. To the fat in the pan, add the boneless pork. Cook, stirring, over medium heat until brown on all sides. Remove and add to the plate with the bacon.
  3. Add the sausage and stir until seared on all sides. Remove from the pan and cut it into slices.
  4. Add caraway, allspice, bay leaves, and onions. Stir about 5 minutes, or until softened and starting to brown. Add tomato paste and stir about 5 minutes.
  5. Add flour and stir 2 minutes.
  6. Add sauerkraut and stir for 1 minutes.
  7. Add meats back into the pot.
  8. Add mushrooms and their soaking liquid.
  9. Add prunes.
  10. Add stock and wine and bring to a boil. Then reduce heat to low, cover the pot, and simmer, stirring occasionally, for about 40 minutes.
  11. Now add the apples, stir, recover, and cook on low heat for an additional 40 minutes, or until the pork is tender.
  12. Ladle into bowls and garnish with a dollop of yogurt if you like that kind of thing.

 

Best Cozy Soup Recipes

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

Here are the best cozy soup recipes for the season… They are easy, delicious, and healthy.
creamy lemon rice soup

Soup, Soup, Soup… It is repetition worthy

Soup  is the most amazing food. Honestly, soup has saved me on many an occasion. If I have a big pot of soup sitting in my fridge, I’m good. It means I have food for when I’m hangry. Or for when someone just drops by. Or for when I feel a bout of gluttony coming on while I’m watching The Great British Baking Show. If I have a big bowl of healing soup instead of let’s say… cake… I am so much better off.

If you follow me on Instagram then you already know I can be obsessed with certain food groups or preparations. Soup is a happy obsession. Pasta is another one… but that’s a post for another day. There are plenty of worse things than cooking and making way too much soup. Don’t get me started on that though…

There are two types of soup eaters. Those who like a thin, delicate soup and those who feel it should be more like a stew and the thicker and heartier the better. I am part of each. Steve, on the other hand, needs his soup to be more like a Stoup, if I may borrow that word from Rachael Ray. When I worked at Food Network for a stint, I thought that word was so corny, but now I find myself actually using it in sentences. I guess I’ve evolved. Thanks Rachael.

Anyway, this list of the Best Cozy Soup Recipes includes both types. Because diversity is always good. I always like to switch things up. So if you think you only like thick soups, try making a thinner one. And if you always make brothier soups, go for one with a thicker consistency sometimes. These recipes are easy enough so you can make several of them. Or all of them. So go for it.

 

What makes a good soup?

Well, taste, obviously is the number one factor. Duh. But there’s so much more than that. To earn a spot on this best cozy soup recipes list, it’s got to be more than tasty. It has to have a great mouth feel. And it has to have healing ingredients, be kind to my digestive system, and be nice to look at. It also has to have some textural complexity. Some of my favorite great soups are made exceptional by the addition of amazing toppings. Kind of like what makes a smoothie bowl good. But then again, this is nothing like a smoothie bowl, but my point is that it can be all about the toppings if you want it to be.

 

Here’s my  list of the Best Cozy Soup Recipes…

These recipes are mostly dairy-free, grain-free, and easy to make. Remember, it’s only soup, not rocket science. Change up the recipes as you see fit. You do you and have it your way. All of these soups are healing and in each recipe I describe the healing ingredients and how they can help you out. There are no bad choices here.

 

1. Dairy-Free Creamy Tomato Soup

Dairy Free Creamy Tomato Soup

This one is comfort food to the max. I love to serve it with dairy-free quesadillas made with grain-free wraps. Or, with sourdough croutons. It doesn’t sound decadent, but it is.

 

2. Grain-Free Creamy Lemon Rice Soup

creamy lemon rice soup

It’s creamy and has the texture and taste of a traditional lemon rice soup. But there’s no cream and no rice. Go figure.

3. Instant Pot Hamburger And Hot Dog Soup

hamburger and hot dog soup

This soup came to be when I was craving burgers and dogs but it wasn’t the season to be standing outside at the grill yet. This one will make you feel like a kid again. Or still.

 

4. Easy Black Bean Soup

easy black bean soup

One of the first soups I learned to make was black bean soup. It was good way back then and it’s still good now. I like to top mine with scallions, dairy-free cheese, and some avocado. Oh, and if you add a dollop of dairy-free yogurt, it takes it to a whole other creaminess level. So there’s that.

 

5. Immune Boosting Onion Chicken Soup

immune boosting onion chicken soup

This soup is a mashup between chicken soup and onion soup. The broth is like an onion soup broth but the ingredients in the soup are like those found in a more traditional chicken soup. It is so healing.

 

6. Fresh Vegetable Minestrone Soup

fresh vegetable minestrone soup

This photo says it all. Fully loaded with fresh veggies, this one will make you smile. A lot.

 

7. Borscht With Beef

borscht with beef

I don’t like to play favorites. But as I sit here and write this post now, this one is my baby. Beets are like magic. They are one of the most healing foods and this soup calls my name loudly. I just love it.

 

8. Chicken Tikka Masala Soup

chicken-tikka-masala-soup

This is one of the most flavorful soups around. It’s warming and cozy and just plain delicious. Make it vegan by substituting cauliflower for the chicken if that makes you happy.

 

Let me know which one is your favorite. My recipes are always a work in progress, so I love any and all feedback. Pick one or two and make them now. Make a big pot and keep it in your fridge for the week. Maybe soup will save you too.

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.

 

 

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

 

 

 

Healthy Gumbo

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

This Healthy Gumbo recipe really is amazing. It’s got all the taste of a traditional gumbo, but no gluten or other unhealthy ingredients. This one’s a crowd pleaser every time!
Healthy Gumbo

If you are anything like me, after the holidays, all you want to eat is something that doesn’t taste like traditional holiday food. After Thanksgiving, I don’t want anything that resembles turkey, cranberry sauce, etc. After New Years, all I want is something healthy. You get what I mean…

This Healthy Gumbo takes me straight back to New Orleans, which is a place that I love. I love the food, of course, but even more, I love the people. Friendly people, delicious food, fun bars, oysters in the street… what’s not to love. I love foods that bring back fond travel memories and this is a great one.

A pot of gumbo is one of the most comforting things you can make. The aroma, the taste, the Louisiana feels… it’s all so good. And, it has none of the flavors of my traditional holiday foods. And it’s kind of odd, but I find that even people who don’t usually love spicy foods, love this gumbo. You can make it as spicy or as mild as you like, but I like mine fairly spicy so that’s how I make it and nobody complains.

This year, I made a big pot of this Healthy Gumbo after Thanksgiving. I cut up my leftover turkey and tossed that in. On a non-leftovers weekend, it’s also easy to roast some chicken and use that, or even easier: grab a cooked rotisserie chicken and ta-da… an easy-peasy  meal awaits.

I like to use pre-cooked sausage to make this soup even easier to prepare. You can use rice in your gumbo if you are a purist, but I like to use cauliflower rice. Honestly, absolutely nobody knew it wasn’t real rice when I served it to them.

And, what is really awesome is that this soup, even though it’s spicy and loaded with goodies, does not upset my digestion because it has no gluten and no other ingredients that upset my digestion.

If you love spice like I do, you should also try my recipe for Spicy Chickpea Turkey And Tomato Stew!

Free healthy digestion ebook

Download my free Healthy Digestion Food Plan ebook now!

healthy gumbo

healthy gumbo

Steve loves this Healthy Gumbo so much, he offered to be the model, so you know it’s got to be great!

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

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.

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.

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.

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 pepper seasonings you like.  In the recipe below, I put down Creole Seasoning as an ingredient, but oftentimes I will make my own and amp up the cayenne and smoked paprika. The main component of hot peppers is capsaicin. Capsaicin 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.

healthy gumbo

Healthy Gumbo
Print
Recipe type: gluten free, nut free
Cuisine: soup, stew, comfort food
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This Healthy Gumbo is so simple and delicious. It has all the taste and feel of a traditional Louisiana gumbo, but it's gluten free and healing.
Ingredients
  • 3 Tbs extra-virgin olive oil
  • 12-oz fully-cooked spicy sausage links (I used chorizo), sliced
  • 1 med onion, chopped
  • 2 celery stalks, chopped
  • 1 red bell pepper, chopped
  • sea salt and black pepper, to taste
  • 8 Tbs ghee (or can use unsalted butter)
  • 5 Tbs gluten-free flour (I used white flour, but I assume other flours would work well too)
  • 2 cups cooked chicken or turkey, diced or shredded
  • 1 Tbs Creole seasoning
  • ½ tsp smoked paprika
  • 1 qt chicken bone broth
  • 2 cups cauliflower rice
  • 1 bay leaf
Instructions
  1. Heat the oil in a large soup pot over medium heat and add the sausage,
  2. Saute, stirring often, until the sausage browns a bit.
  3. Using a slotted spoon, remove the sausage to a bowl.
  4. Add the onion, celery, and bell pepper to the pot. Season with salt and pepper. Cook, stirring often, about 5 mins.
  5. Using a slotted spoon, add this mixture to the sausage in the bowl.
  6. Add 4 Tbs ghee or butter to the pot. Whisk in the flour. Continue whisking for about 6 mins, or until the flour gets to be a medium brown color.
  7. Now add the sausage and veggies back into the pot. Stir to combine. Add the Creole seasoning and the smoked paprika, and stir well.
  8. Add the cooked chicken or turkey and stir to coat.
  9. Add the bone broth and the bay leaf to the pot.
  10. Stir in the cauliflower rice.
  11. Cover and simmer 10 mins. Then uncover and simmer 10 mins.
  12. Ladle into bowls and enjoy!

healthy gumbo

 

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

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

Borscht With Beef

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

This Borscht With Beef is a deliciously healing classic soup filled with beets, cabbage, and beef. It’s kind of a cross between a hearty beef stew and a cabbage soup. It is amazing and even non-beet-lovers will ask for a second helping.

borscht with beef

I was working with a client a few weeks ago who had really high blood pressure. Now, I’ve always known that beets are great to lower blood pressure but it wasn’t until we actually tested it out that I was truly awe inspired. This wonderful woman came to me willing to do anything she had to in order to feel better. She is my favorite type of client.

I always ask on my initial questionnaire if there is anything you won’t eat. She responded with only two things that she couldn’t                 get down, and one of them was beets.

So, we worked around the beets. And she did amazingly well… her progress was inspiring.

Over the course of a few weeks, I mentioned beets again. I had an intuition or an instinct that beets were the answer to some of her health issues. Well… intuition plus scientific knowledge…

She was game. So I sent her the beets recipe that helped me get my daughter to eat them. And she made it. She ate the beets and she actually loved them. Then she took her blood pressure. The numbers had dropped significantly after only one serving of beets!

She took the bull by the horns and started making more recipes with beets and her blood pressure is now under control. Anyway, this recipe for Borscht With Beef was inspired by this amazing woman who thought she didn’t like beets but loved cabbage soup. It’s delicious. It’s healing. It’s simple. And it tastes like home.

By the way, just as an aside… beet juice is now being given to athletes to increase athletic performance, so you’ve really got to try this Borscht With Beets!

If you like this recipe, you’ll also love my recipe for Beet Sweet Potato Soup.

borscht with beef

Increase Your Athletic Performance

If you are looking to boost your endurance and strength, download my free ebook: Optimized Athletic Performance Food Plan. 

borscht with beef

Here are some of the amazing healing ingredients in this Borscht With Beef recipe:

Beets are SO good for you. I try to find ways to fit them into my meals as much as possible. Really… many times a week. Beets nourish blood and tonify the heart. Athletes are starting to drink beet juice as a form of endurance therapy. They are anti-carcinogenic, good for anemia, and relieve constipation. I also think it’s a great idea to eat them raw sometimes because their amazing goodness is even more pumped up this way.

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 recommend using grass-fed organic ground beef whenever possible.

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.

Scallions are one of my favorite ingredients. 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 toss the roots into this soup and let them infuse the liquid.

Cabbage can help control a cough and lessen the symptoms of the common cold — in olden times, cabbage tea was given to people who had contracted the whooping cough. It’s also good to combat constipation and hot flashes.

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….

borscht with beef

Borscht With Beef
Print
Recipe type: soup, stew, comfort food
Cuisine: paleo, whole30, gluten free, grain free, nut free, dairy free
Author:
Prep time:
Cook time:
Total time:
Serves: 8
This Borscht With Beef is like a delicious cross between cabbage soup and beef stew. It is so healing and so comforting.
Ingredients
  • 2 Tbs extra-virgin olive oil
  • 1 lb beef stew meat
  • sea salt and black pepper
  • 1 bay leaf
  • 6 cups beef bone broth, divided
  • 3 cups water, divided
  • 1 tsp fennel seeds
  • 3 medium/large red beets, peeled and diced
  • 3 scallions, sliced, roots retained and added to the soup
  • ⅓ cup fresh dill, snipped or chopped
  • 3 medium carrots, peeled and diced
  • ¼ cup raw apple cider vinegar
  • ½ medium head savoy cabbage, thinly sliced and broken into shreds
  • 6 garlic cloves, smashed
  • 1 med baking potato, peeled and diced
  • non-dairy yogurt, for topping
Instructions
  1. In a large soup pot set over medium heat, heat the oil.
  2. Season the beef with salt and pepper.
  3. Add the beef to the oil, in a single layer, turning to brown all sides. You will probably have to do this in batches, removing the first batch to a plate to do the second batch.
  4. When the beef is all browned, return all of it to the pot and pour in 3 cups of bone broth and 1 cup of water. Add the fennel seeds. Bring to a boil, then lower the heat to a simmer, cover the pot and cook for 1 hour.
  5. Add the beets, scallions (with the roots), carrots, cabbage, garlic cloves, and potatoes.
  6. Add the remaining 3 cups bone broth and add about 2 more cups of water so that the ingredients are covered with liquid.
  7. Cover and let simmer 30 mins.
  8. Remove from heat and stir in vinegar and dill.
  9. Ladle into bowls and top each serving with a dollop of yogurt.
  10. Enjoy!