"Creamy" Chicken and Rice Soup

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INGREDIENTS:

  • 5 slices Organic Bacon (chopped, recommended pasture raised pork without antibiotics & hormones and nitrate free)

  • 1 cup Yellow Onion (chopped)

  • 1 cup Carrot (shredded or finely chopped)

  • 1 cup Celery (chopped)

  • 1 tbsp Dried Thyme

  • 8 ozs Mushrooms (8oz package, sliced/chopped)

  • 4 Garlic (cloves, minced)

  • 4 cups Organic Chicken Broth (organic, low sodium)

  • 1 cup Water 4 cups Kale Leaves (chopped)

  • 1 tsp Sea Salt (kosher)

  • 1 tsp Black Pepper

  • 4 ozs Chicken Breast (chopped or shredded)

  • 1 cup Wild Rice (cooked, omit if Paleo)

  • 1 cup Organic Coconut Milk (full fat)

  • 1/3 cup All Purpose Gluten Free Flour (use coconut or almond flour if Paleo)

INSTRUCTIONS:

  • Heat a Dutch oven over medium-high.

  • Add bacon to pan; cook 4 minutes or until crisp. Remove bacon from pan and reserve 1 tablespoon drippings.

  • Add onion, carrot, and celery to pan and sauté 3-5 minutes. 3.

  • Add thyme, mushrooms, and garlic and sauté another 5 minutes.

  • Add stock and 1 cup water and bring to a boil. Reduce heat, and simmer around 10 minutes or until vegetables are tender.

  • Add kale, salt, and pepper; cook 3 minutes. Stir in chicken and rice.

  • Combine coconut milk and flour in bowl with a whisk. Stir into soup; cook 2 minutes or until thickened. Top with bacon (optional).

NOTES:

  • I recommend organic ingredients when possible or chicken fed a vegetarian diet without any hormones or antibiotics.

  • Prefer a plant-based diet? Make without the bacon or chicken; however, recommend adding a bit more salt and use coconut oil to sauté the vegetables in place of the bacon drippings.

  • Meal prep ideas: Cook rice and chicken in advance (or use from a meal earlier in the week). Leftover or rotisserie chicken work great for a quick meal.

Thai Coconut Squash Soup

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INGREDIENTS:

  • 4 cups Butternut Squash (Can use other varieties of squash as well such as delicata or amercup. Equivalent of one large squash.)

  • 1 tbsp Extra Virgin Olive Oil

  • 1 Sweet Onion (diced)

  • 2 tsps Ginger (grated)

  • 1 tsp Sea Salt (Add another 1/2-1 tsp, if desired)4 Garlic (minced)

  • 1 tbsp Sriracha (choose a cleaner brand like Sky Valley)

  • 2 tbsps Thai Red Curry Paste

  • 2 cups Organic Vegetable Broth

  • 1 can Plain Coconut Milk (I like Thrive Market or Native Forest brands)

  • 1/4 cup Cilantro (chopped (plus more for garnish))

  • 1 Lime (juice of 1/2-1 lime)

  • 2 tbsps Pumpkin Seeds

Directions

  1. Preheat oven to 425. Cut squash in half lengthwise and scoop out the seeds. Place on a baking sheet with the flesh side up and bake in oven for 45 minutes or until tender. (Roasting time will depend on the size of your squash.)

  2. Remove squash from oven and let cool. Use a spoon to carve out the flesh and set aside. Discard the skin.

  3. Place a Dutch oven or large pot over medium heat and add olive oil. When the oil is hot add the onion and garlic and saute for about 3-5 minutes or until soft. Add the ginger and saute another couple of minutes, stirring occasionally so as to not burn.

  4. Add in the curry paste and sriracha and stir to incorporate. Then add the coconut milk, stock, cooked squash, cilantro and salt and pepper. Stir, bring to a simmer, cover and cook for 10 minutes. Alternatively, if you don't want to roast the squash in advance you can simmer and cook the soup, covered, until the squash is tender, about 45 minutes to 1 hour.

  5. Add in the lime juice. Transfer soup to a blender or use an immersion blender to puree until the soup reaches a smooth, thick consistency.

  6. Divide soup between bowls and garnish with cilantro and pumpkin seeds. Enjoy!

Notes:

Want more spice?

This soup has great flavor but feel free to add more sriracha, if desired. I also added a few drop of cilantro doTERRA essential oil as I was running low of the fresh herb and it tasted great!

Time Saving Techniques:

Purchase pre-cut and peeled squash. Roast in advance (up to a day in advance) and store in fridge until you make the soup. Use bottled lime juice (about 1 Tbsp).

Chicken Noodle Soup (With Greens)

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INGREDIENTS:

  • 8 ozs Gluten Free Pasta (Chick pea, rice or quinoa pasta.)

  • 1 tbsp Extra Virgin Olive Oil

  • 1 Sweet Onion (chopped (use any white/yellow onion))

  • 4 Garlic (cloves, minced)

  • 4 Carrots (peeled and chopped)

  • 4 stalks Celery (chopped)

  • 2 cups Whole Rotisserie Chicken (Use any cooked chicken, chopped)

  • 1 tsp Herb D'provence (or more depending on preference)

  • 8 cups Organic Chicken Broth (Homemade or high quality bone broth)

  • 1 cup Frozen Peas (thawed)

  • 1 tsp Sea Salt (1-2 tsp depending on sodium in the broth)

  • 2 cups Arugula (Use any leafy green, roughly chopped)

  • 3 Bay Leaf

  • Additional sea salt & black pepper (to taste)

  • Clean hot sauce (optional)

INSTRUCTIONS:

  • Bring a pot of water to a boil and cook noodles according to instructions on package.

  • Drain, rinse under cold water and set aside.

  • Heat EVOO in a Dutch over or large saucepan over medium-high heat. Cook onions until fragrant, about 1-2 minutes. Add carrots, celery, salt & pepper and cook for about 3-5 minutes stirring frequently to ensure they don't brown. Add garlic and cook for another minute (stirring to ensure it doesn't burn).

  • Add chicken stock, bay leaves, herb de provence, thawed peas and cooked chicken. Bring to a simmer and cook for an additional 10-15 minutes.

  • A few minutes before serving add the cooked noodles and arugula and stir to combine allowing the greens to wilt.

  • Season with salt and pepper to taste. Add hot sauce, if desired and enjoy!

NOTES:

  • No herb de provence? —> Skip or use any desired seasoning instead.

  • No Chicken Broth—>Use vegetable broth instead.

  • Vegan & Vegetarian—> Use vegetable broth instead of chicken broth. Use cooked chickpeas instead of chicken.

  • No Cooked Chicken? —> Cut up chicken breasts into small cubes. After sautéing the vegetables move them to the outside of the pot (add more oil if needed). Add the cubed chicken and cook for about 3-4 minutes until they start to brown; flip and cook for another minute and then

  • Refrigerate leftovers in an airtight container up to 3 days or freeze.

Chunky Beef and Vegetable Soup

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INGREDIENTS:

•1 lb  ground beef (grass fed, if possible)*

•2 Tbsp olive oil , divided

•1 yellow or sweet onion, chopped

•1 red bell pepper, chopped *

•¾ cup chopped carrots (about 2-3 carrots)

•¾ cup chopped celery (2-3 stalks)

•2 cups chopped greens (spinach, swiss chard, kale)

•3-4 cloves garlic, minced

•2 (14.5 oz) cans diced or crushed tomatoes *

•1 (15 oz) can tomato sauce *

•4 cups vegetable broth *

•2 Tbsp dried parsley, plus fresh for garnish if desired

•1-2 Tbsp dried basil

•1-2 tsp dried oregano

•2-3 bay leaves

•Crushed red pepper to taste (start with 1/4 tsp)

•Salt and freshly ground black pepper (recommend starting with 1 tsp of each and adjust to taste)

  • recommend using organic ingredients when possible.

Optional (omit if Paleo):

•1 cup uncooked long grain brown rice 

•Parmesan cheese for serving

INSTRUCTIONS:

•In a large pot or Dutch oven heat 1 Tbsp olive oil over medium heat, once hot add beef to pot and break apart. Add salt and a pepper and continue to stir the beef until browned. Once beef is cooked pour into a bowl and set aside (you can drain beef if desired).

•Heat remaining 1 Tbsp olive oil in pot, add onions and stir until they start to turn translucent, about three minutes. Add carrots, celery and red bell pepper and saute 3 minutes, add cabbage and saute another minute and then add garlic and saute 1 min longer.

Pour in diced tomatoes, tomato sauce, broth and add parsley, basil, oregano and cooked beef, then season with salt and pepper to taste. Bring to a light boil, then reduce heat to low, cover and simmer, stirring occasionally, 30-40 minutes until vegetables are cooked to your preference.

•While soup simmers, prepare rice according to directions listed on package, then once soup is done simmering stir in desired amount of cooked rice into soup.

Add leafy greens, stir until they are wilted and mixed into the soup.

Serve soup warm topped with  cheese, red pepper flakes and fresh parsley, if desired.

NOTES:

•Rice can be made in advance to reduce prep time on a busy night.

•Don’t like beef? Use ground turkey instead.

Feel free to modify the veggies to suit your taste (and quantity on hand).

•You can adjust the amount of rice based on your preference or to monitor your carb intake.  If you are planning to have leftovers you may want to keep the rice separate and add it to the soup upon serving in order to avoid it getting mushy.  I added all of the rice when I made it and it was fine a couple days later leftover.

Store any leftovers in fridge or freezer for a quick meal another day.