Coconut Curry Cauliflower Soup

I've been trying to create simple recipes for people following the low lectin/ ketogenic eating plan. This soup has only a few ingredients, doesn't take long to make and tastes pretty darn good.

What you need:
 1 large head of cauliflower cut into fourths
 4 white onions peeled and cut into fourths
 10 or more garlic cloves
 5 to 6 cups bone broth
 1 can coconut milk
 Butter (I used 1/2 stick)
 Curry powder
 Cayenne Pepper
 Sea salt and pepper

What you do:
 In medium size stock pot, put cauliflower, onions, garlic and bone broth
 Heat (covered) over medium heat until the veggies are tender
 In several batches, blend this in VitaMix, using less liquid (you can always add more, but I like this   soup very thick)
 After all the veggies and broth have been blended,  add coconut milk and butter
 Season with curry, cayenne, salt and pepper


I topped our soup with fried sage. (I heated some coconut oil in a shallow pan, put sage leaves in in a single layer, let fry for a few minutes, used a spatula to remove from pan to a plate covered with a paper towel, then sprinkled chunky Celtic sea salt.) If we were not on this specific eating plan, I think a big dollop of creme freshe and some crispy bacon sprinkles would work! ;-)

Chicken Pot Pie Soup

After Greg read Plant Paradox, he thought that this way of eating may be beneficial to some of his patients who struggle with health issues that they can't seem to resolve. So, as usual, we decided to try it! This soup is a variation of the soup my sister, Debbi, introduced to me, only this version omits high lectin foods.

What you need:
One large whole chicken (We get our meat at Primal Pastures)
A few sprigs of fresh rosemary
Sea salt
Pepper
For the creamy part of the soup:
One head green cabbage
One head cauliflower
One large rutabaga (or other root veggie)
For the chunky part of the soup:
Ghee
One large onion, chopped
Several carrots, peeled and diced
Several celery stalks, chopped
1 pound of mushrooms, cleaned and cut
1 pound of Brussels sprouts, cleaned and cut into fourths
Several garlic cloves, peeled and minced
Spinach, chard, kale, cleaned and finely chopped
For deliciousness:
Butter

Equipment:
Crock pot
Vita Mix
1 large stock pot
1 very large stock pot


What you do:
Place the chicken in crock pot
Add filtered water to cover chicken
Add rosemary
Add sea salt and pepper
Cook on low for about 8 hours

Remove chicken
Strain liquid broth into large stock pot
Once chicken has cooled, remove skin and place skin in Vita Mix
Take meat off chicken, chop and set aside
Save bones for making bone broth later

In the stock pot with the liquid from the chicken, add:
1 head green cabbage cut into big chunks (I cut the head into 4 pieces)
1 head cauliflower broken into large chunks
1 large root veggie, peeled and cut into large chunks
Some peeled garlic cloves
Bring to a boil, then turn heat down and cook until all the veggies are tender
Set aside to cool a bit

In even larger stock pot, saute onion, carrots, celery, mushrooms and Brussels sprouts in ghee
Add garlic and greens toward the end

When veggie/broth mix cools a bit, use a Pyrex measuring cup to transfer in batches to Vita Mix
Blend in batches (the first batch will include the chicken skin)
Add each batch to the larger stock pot with the chopped veggies cooking
Continue to cook on medium/low for as long as you like (not so long for firmer veggies, longer for soft)
Add  the chopped chicken
Then, add as much butter as you like (I like lots)
 Salt and pepper to taste

Enjoy!

This soup freezer well. I use quart Mason jars. Remember to not fill
all the way to the top, to leave room for expansion when frozen.

Bone Broth Updated

In our Traditional Foods Cooking Class, our wonderful instructor, Monica Corrado of Simply Being Well, taught us many traditional foods techniques. I love the bone broth method we were taught! A few more ingredients than my original bone broth recipe, but worth it!

What you need:
 Bones from 2 chicken
 Several chicken feet or backs or necks
 2 tablespoons apple cider vinegar
 1 organic onion (the skin can be left on)
 3 organic carrots
 3 organic celery stalks
 1 bunch parsley
 Filtered water

 Equipment:
 1 large stock pot
 Large sieve
 Another large pot

What you do:
 Place all chicken bones and parts in stock pot
 Add enough filtered water to cover bones
 Add 2 tablespoons apple cider vinegar and let sit 30 minutes to 1 hour
 Clean and chop onion, carrot and celery into large chunks and add to pot
 Bring to boil
 Reduce heat to simmer (surface should be calm with bubbles rising)
 Skim any scum from top of surface
 Put lid on and allow to cook for 12 to 24 hours
 Add bunch of parsley for last 10 minutes
 Allow to cool
 Put large sieve over the other pot
 Pour broth though sieve

 I store my broth in quart size Mason jars. If I'm freezing some of the jars of broth, I add only 24 ounces to the quart jars (as I have had too many jars filled too full that break in the freezer).

This broth is amazing by itself, with added Celtic sea salt, in a big mug!
Enjoy!

Chili

We served this chili at Ali and David's wedding party dinner. I tried a variation with red, yellow and orange peppers. We liked it, but thought anyone who does not like peppers would not. So, then I tried it with lots of diced zucchini. The zucchini got a bit too mushy. So, my third attempt was this recipe. My family liked it, and I hope everyone else did!


What you need:
 1/2 lb. bacon, cut into small pieces
 2 lbs. ground beef
 1 lb. spicy sausage, chopping into small pieces
 1 large onion, diced
 4-6 cloves garlic, minced
 6-8 large carrots, diced
 1 lb. mushrooms, chopped
 1 28 oz. can diced tomatoes
 1 28 oz. can fire roasted crushed tomatoes
 1 7 oz. jar tomato paste
 2 Tb. basil
 2 Tb. chili powder
 1 Tb. thyme
 2 tsp. cumin
 2 tsp. smoked paprika
 1/8 cup raw cacao powder
 1 Tb. salt
 1 cup bone broth
 Crushed red pepper flakes if desired

What you do:
 Heat large, deep pan
 Add bacon and onion
 Cook until onion is soft
 Add ground beef and sausage
 Cook until almost browned
 Add garlic and finish cooking
 Transfer to crock pot
 Add all other ingredients
 Cook on low for 6 hours.
 Serve with grated cheddar cheese, sour cream and avocado chunks.
 Enjoy!

Seafood Stew

This stew was developed because of some cod that had been in my freezer a little too long. It is best with all the toppings!


What you need:
 2-4 Tbs. ghee
 1 onion, chopped
 4 carrots, diced
 1 red pepper, diced
 3-6 cloves garlic, minced
 1 tsp. dried oregano
 1 tsp. dried basil
 1-2 tsp. dried red pepper flakes
 1/2 cup white wine
 1 28 oz. can diced tomatoes
 2 cups homemade broth
 1/2 package frozen corn (only if organic, non GMO*)
 1 tsp. sea salt
 1-1 1/2 pounds wild cod, defrosted and cut in 1 inch pieces
 1 12 ounce package Langostino Tails, defrosted and rinsed

Additional ingredients:
 Grated Parmesan cheese, sour cream, cilantro, capers

Equipment:
 Large stock pot

What to do:
 Heat ghee in large skill or stock pot
 Add onion, carrots, red pepper and sauté for approximately 5 minutes
 Add garlic and sauté a few minutes more
 Add oregano, basil, red pepper flakes, white wine and cook one minute more
 Add tomatoes, broth, corn, salt and begin to simmer
 Add cod and continue cooking about 4 more minutes
 Top with grated Parmesan cheese, sour cream, chopped fresh cilantro and capers


*The health risks of consuming genetically modified organisms:
GMO Dangers, Institute for Responsible Technology website

Soup Varieties

Last week, a dear friend (who is like a sister to me) was sick. I wanted to bring her two different types of soup. So, I added different meats to my vegetable soup and dropped off two mason jars of homemade soup! Simple!

One basic soup recipe, many different soups!

To my basic soup recipe, I add:

 chopped roasted chicken for Chicken Veggie Soup

 some spaghetti sauce for a Tomato Meat Soup

 chopped homemade sausage for a Spicy Sausage Soup

 spicy shredded chicken for a Spicy Chicken Soup

 spicy ground beef (recipe coming soon) for a Spicy Mexican Soup

Then, top off with:

 grated sharp cheddar or parmesan cheese

 a large dollop of organic sour cream

 avocado chunks

Enjoy!

Since I often have mason jars full of soup and different meats in my freezer, dinner is easy. I especially appreciate this after a long day at the office. I move the jars from the freezer to the refrigerator the night before. The next evening, dinner is simple, satisfying and stress free!

Soup

Almost every day soup is one of our meals. Using different vegetables and meats creates variety.

What you need:

 Fat and gelatin that was drained from roasted chicken

 1 chopped onion

 4-8 diced carrots

 4-6 diced celery stalks

 2-6 cloves chopped garlic cloves

 chopped greens (spinach, kale, chard)

 chopped broccoli, zucchini, green beans (if desired)

 thyme, cumin, basil, oregano (additional spices if desired)

 sea salt & pepper

 bone broth

 Equipment:
 Large stock pot

What you do:

 Skim layer of fat from jar of fat/gelatin from roasted chicken

 In large pot, heat fat

 Add onions, carrots and celery

 After sauteing for several minutes, add remaining vegetables

 Once vegetables are lightly cooked, add broth, gelatin and spices

 Simmer for 15 to 30 minutes, adjusting spices to taste
 Add meat to the soup being consumed that day
 Enjoy!

From this large batch, whatever we don't consume for a meal that day is stored in quart sized mason jars. Some of the jars are stored in the refrigerator if we plan on eating the soup in the next few days. The rest of the jars are stored in the freezer. (Leave plenty of room at the top of these jars for expansion when frozen.) 

Benefits of eating organic vegetables:
Is Organic Food Better for You? by Carole Bartolotto, MA, RD
The Benefits of Organic Food: Why Organic Food is Better

Chicken Bone Broth

In our home, bone broth is simmering in our slow cooker continuously. The benefits are many and the taste...delicious!


What you need:
 All the left over bones and skin from a roasted chicken
 Filtered water
 Apple cider vinegar
 Sea salt
 Pepper

 Equipment:
 Slow cooker
 Large strainer

What you do:
 Place all bones and skin in slow cooker
 Cover with filtered water (I usually fill my slow cooker 2/3 with water)
 Add 2 Tbs. apple cider vinegar
 Let sit for one hour
 Add salt and pepper (to taste)
 Cook in slow cooker on low for 12 to 24 hours
 Strain and enjoy!

We enjoy drinking a mug full in the mornings and also using the broth to make soups.



Health benefits of bone broth and more recipes:
10 Benefits of Bone Broth, by Amy Meyers, MD
How Bone Broths Support Your Adrenals, Bones and Teeth, by OraWellness
The Health Benefits of Bone Broth, by Sarah Ballantyne, PhD