Creamy Vegan Asparagus Soup

Creamy Vegan Asparagus Soup

Serves 4
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes
Dietary Dairy-Free, Egg-Free, Vegan, Vegetarian
Meal type Appetizers, Other Vegetables, Soups
Misc CHILD FRIENDLY, FREEZABLE, SERVE HOT

Ingredients

  • 1lb fresh asparagus (trimmed and cut to bite-size pieces)
  • 1-1/2 cup potatoes (Yukon Gold or new, large dice)
  • 2 Large shallots
  • 1/2lb Jerusalem artichokes (sunchokes) (peeled; large dice)
  • 2 tablespoons coconut oil
  • 3 cups homemade vegetable broth
  • 1/2 teaspoon sea salt

Directions

Step 1
In a large saucepan, heat oil over medium heat. Add shallots and salt. Cook until shallots soften; do not brown.
Step 2
Add asparagus, potatoes, Jerusalem artichokes and broth and to the shallots. Cover and bring just to a boil. Turn down heat to low and cook for 20 minutes or until vegetables are tender.
Step 3
Let cool down, then transfer to a blender to puree. Return to pan to warm, if necessary, then serve.

Even if you’re not vegan, using vegan recipes is an easy way to avoid dairy and eggs, which many people are sensitive or allergic to. Try substituting broccoli or other greens in this easy-to-make, delicious recipe!

Gumbo Z’herbes

Gumbo Z’herbes

Serves 12
Prep time 1 hour
Cook time 1 hour
Total time 2 hours
Dietary Gluten-Free
Meal type Soups
Misc FREEZABLE, SERVE HOT
From book Pickles, Pigs & Whiskey

Ingredients

  • 2 tablespoons olive oil
  • 3/4lb pork sausage (small dice)
  • 1/2lb tasso (small dice)
  • 1/2 cup ghee or unsalted butter
  • 1/2 cup sorghum flour
  • 1-1/2 cup yellow onion (diced)
  • 1 cup celery (finely diced)
  • 2 tablespoons bacon fat
  • 2 tablespoons garlic (finely minced)
  • 1/2 head green cabbage (roughly chopped)
  • 1 bunch collard greens (roughly chopped)
  • 1 bunch mustard greens (roughly chopped)
  • 1 bunch turnip greens (roughly chopped)
  • 2 bunches carrot greens (roughly chopped)
  • 1 bunch kale (roughly chopped)
  • 6 cups spinach (roughly chopped)
  • 1 bunch flat-leaf parsley (roughly chopped)
  • 10 cups homemade chicken stock
  • 5 teaspoons fresh thyme
  • 5 teaspoons fresh tarragon (chopped)
  • 2 leaves bay
  • 1 teaspoon cayenne pepper
  • 1 tablespoon file' powder
  • 2-1/2 teaspoons sea salt
  • 3-1/2 teaspoons freshly ground black pepper

Note

This gumbo z'herbes recipes is from John Currance. Substitute other greens for ones you can't find in your area.

Directions

Step 1
Heat oil in a large cast-iron skillet over medium heat. Add sausage and tasso and cook until browned. Use a slotted spoon to transfer sausage and tasso to a plate. In the same skillet over medium heat, combine butter and flour. Cook, whisking constantly, until you have a medium-brown roux. Stir in onions, celery and garlic and saute' until tender, taking care not to burn rout. Set aside.
Step 2
Heat bacon fat in a soup pot over medium-low heat. Add cabbage and cook, stirring, until wilted. Stir in greens and parsley and cook until wilted. Add stock, bring to a simmer and cook until greens are completely tender, about 20 minutes.
Step 3
Use a ladle to remove about 4 cups of liquid from greens and add it to roux-vegetable mixture. Whisk to combine and return skillet to stovetop over medium heat. Warm briefly and then use a spatula to scrape mixture into greens. Return to a simmer and stir in reserved sausage and tasso, thyme, tarragon, bay leaves and cayenne and simmer 20 minutes. Use an immersion blender or puree' in batches in a countertop blender until smooth. Return soup to a simmer. In a small bowl, stir file' with 2 tablespoons water until smooth and then add mixture to gumbo. Simmer 20 minutes more and then season with salt and pepper.

WILD MUSHROOM SOUP

WILD MUSHROOM SOUP

Serves 6
Prep time 10 minutes
Cook time 1 hour, 15 minutes
Total time 1 hour, 25 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Paleo, Vegan, Vegetarian
Meal type Soups
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT
Website Peter Berley

Ingredients

  • 1oz dried porcini mushrooms
  • 2 tablespoons extra-virgin olive oil
  • 1-1/2lb mixed mushrooms (trimmed and thinly sliced)
  • 1 Medium onion (thinly sliced)
  • 3 cloves garlic (peeled and left whole)
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon fresh sage (finely chopped)
  • 3 cups Roasted Mushroom Stock ((see recipe))
  • 1/2 cup SCD yogurt or coconut milk ((for a dairy-free version, use coconut milk))
  • 1 tablespoon dry red wine (or to taste)
  • sea salt (to taste)
  • freshly ground black pepper (to taste)
  • 1 tablespoon fresh parsely or chives (minced)

Note

"Yum!" is what I wrote in my notes when I made this soup the first time.  This one of my favorite recipes from Peter Berley, one of my favorite guest chef instructors at the Natural Gourmet Institute in New York, NY.

Directions

Step 1
Cover the porcinis with 1 cup hot, filtered water for 30 minutes. Massage the softened mushrooms to dislodge any grit and transfer them to another bowl. Strain the liquid and pour back over the porcinis; set aside. Discard the grit at the bottom.
Step 2
Heat the oil in a wide saute' pan over medium heat. Add the onions, mixed mushrooms, garlic and herbs, saute' for 15 minutes, stirring occasionally, until the mushrooms are golden brown. Add 1 cup of stock and scrape up the browned bits from the bottom of the pan with a wooden spoon. Transfer the mushroom mixture to a 3-quart pot.
Step 3
Add the porcinis, soaking liquid and remaining 2 cups stock. Simmer for 20-30 minutes. Puree the soup with SCD yogurt or coconut milk and stir in the wine. Season with salt and pepper. Serve with chives or chopped parsley.

ROASTED MUSHROOM STOCK

ROASTED MUSHROOM STOCK

Serves 4
Prep time 5 minutes
Cook time 1 hour, 30 minutes
Total time 1 hour, 35 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Paleo, Vegan, Vegetarian
Meal type Soups
Misc FREEZABLE, PRE-PREPARABLE, SERVE HOT
Website Peter Berley

Ingredients

  • 2lb button mushrooms (quartered)
  • 1 Medium onion (chopped)
  • 4 cloves garlic (peeled and left whole)
  • 6 tablespoons extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 6 cups cold, filtered water
  • 3-4 pieces fresh thyme
  • freshly ground black pepper

Note

Use this flavorful broth on its own or as a base for Wild Mushroom Soup (see recipe).

Directions

Step 1
Preheat oven to 350F.
Step 2
Combine the mushrooms, onion, garlic, oil and salt in a large bowl. Spread the mixture on 2 baking pans and roast 35-45 minutes until deep brown and caramelized.
Step 3
Transfer the mushrooms to a sauce pan and add the water and thyme. Simmer for 40 minutes. Strain the liquid into a clean pan, pressing down hard on the mushrooms to extract as much liquid as possible.
Step 4
Boil the mushroom broth until it has reduced to 3 cups. Season with pepper.

OXTAIL SOUP

OXTAIL SOUP

Serves 8
Prep time 15 minutes
Cook time 5 hours
Total time 5 hours, 15 minutes
Dietary Body Ecology Diet, Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Paleo
Meal type Meats, Soups
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT
From book The Joy of Cooking

Ingredients

  • 2lb oxtail
  • 1 Large onion (diced)
  • 2 tablespoons beef tallow or duck fat
  • 8 cups cold, filtered water or homemade broth
  • 1-1/2 teaspoon sea salt
  • 1/2 bunch fresh parsley (chopped)
  • 1 Large carrot (peeled and diced)
  • 3 ribs celery (diced)
  • 1 bay leaf
  • 1/2 cup tomato pulp
  • 2 teaspoons fresh thyme

Note

I'm not afraid of fat, so I leave it in after browning the meat rather than skimming it off.  Fat makes food taste good!

Directions

Step 1
Brown the onions and oxtails on all sides in the fat, about 1-2 minutes per side on medium-high heat in a stock pot.
Step 2
Add in water and salt. Simmer uncovered for 4-1/2 hours.
Step 3
Add in remaining ingredients. Cook for an additional 30 minutes.
Step 4
Season to taste and serve.

 

Turkey Congee

Turkey Congee

Serves 6
Prep time 10 minutes
Cook time 1 hour, 30 minutes
Total time 1 hour, 40 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, Gluten-Free
Meal type Breakfasts, Soups
Misc CHILD FRIENDLY, FREEZABLE, SERVE HOT
From magazine Cooking Light

Ingredients

  • 9 cups cold, filtered water or homemade broth
  • 1 cup uncooked long-grain brown rice
  • 2 teaspoons sea salt
  • 1lb fresh turkey wing
  • 1/2 " fresh ginger
  • scallions, white and green parts (chopped (optional))
  • fresh parsley (minced (optional))
  • tamari soy sauce ((optional))
  • fresh ginger (julienned (optional))

Directions

Step 1
Combine first 5 ingredients in a large Dutch oven and bring to a boil over medium-high heat. Cover, reduce heat and cook 1-1/2 hours or until soup has a creamy consistency, stirring occasionally.
Step 2
Discard ginger chunk. Remove turkey from soup; place on a cutting board or work surface. Cool 10 minutes. Remove meat from bones; save bones for making broth at a later time. Chop meat into bite-sized pieces and stir meat into soup. Garnish with scallions, parsley, julienne-cut ginger and tamari, if desired.

This turkey congee recipe makes a creamy, salty, thick porridge that is a traditional Chinese breakfast as well as a tasty gluten-free dish.

DETOX SOUP

DETOX SOUP

Serves 4
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes
Allergy Soy
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, Fermented Foods, Gluten-Free, Vegan, Vegetarian
Meal type Soups
Website Dr. Dietrich Klinghardt

Ingredients

  • 2 cups filtered water
  • 1 bunch fresh cilantro (rinsed and finely choppped)
  • 4 teaspoons organic miso paste

Note

This recipe was relayed to me by Dr. Dietrich Klinghardt, a doctor who works to recover people from autism, Lyme and chronic diseases.  Toxicity plays a role in many, if not all, chronic diseases, and this soup was used by a Dr. Osura of Japan to protect himself from extreme toxicity.

Cilantro is well-known for removing heavy metals from the body, while miso paste is a fermented food that provides loads of probiotic bacteria.

Directions

Step 1
Bring water to a boil. Add cilantro and allow water to cool to drinking temperature. Add a little of the water to the miso paste at a time, constantly stirring, until miso is thoroughly blended.

 

NAVY BEAN CHILI

NAVY BEAN CHILI

Serves 4
Prep time 15 minutes
Cook time 2 hours, 15 minutes
Total time 2 hours, 30 minutes
Allergy Dairy
Dietary Egg-Free, GAPS/SCD, Gluten-Free
Meal type Beans & Legumes, Soups
Misc CHILD FRIENDLY, PRE-PREPARABLE, SERVE HOT

Ingredients

  • 1 cup dried navy beans (soaked overnight, rinsed and drained)
  • 3 cups filtered water
  • 2 tablespoons ghee
  • 1 Small kombu (kelp) piece
  • 6-8oz pastured ground beef or bison
  • 1 Large onion (peeled and diced)
  • 1 Large red bell pepper (seeded and finely diced)
  • 2 Large carrots (peeled and diced)
  • 2 stalks celery (diced)
  • 3 Large tomatoes (chopped)
  • 3 cloves garlic (peeled and minced)
  • 2 teaspoons ground cumin
  • 1 teaspoon oregano
  • 1 teaspoon chili powder
  • 1 tablespoon habenro or other hot sauce
  • 1 teaspoon sea salt
  • 1/4 cup fresh flat-leaf parsley (minced)
  • 1/2 cup raw milk aged cheese (like Parmesan) (shredded)

Note

This chili is such a comfort food for me.  It's so easy to make, everyone loves it, and it's full of antioxidants!  With the inclusion of navy beans, this chili is GAPS/SCD-legal.

Directions

Step 1
Discard bean soaking water. Bring beans, water and kombu to a boil. Skim off any foam that rises to the top. Reduce flame, cover and simmer for 1-1/2 hours. Add 1 tsp. sea salt and continue cooking for 1/2 hour.
Step 2
In a separate pan, melt the ghee over medium heat. Saute' the beef and onions, breaking the beef into small pieces. Add carrot, celery, bell pepper tomatoes, garlic, hot sauce and spice. Continue cooking for 5-7 minutes.
Step 3
Combine sauteed vegetables and beef with the beans. Cover and cook an additional 10 minutes.
Step 4
Garnish with fresh parsley and grated cheese.

 

Thai Coconut Milk Soup

Thai Coconut Milk Soup

Serves 4
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes
Allergy Shellfish
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Paleo
Meal type Appetizers, Fish & Seafood, Soups
Misc FREEZABLE, SERVE HOT

Ingredients

  • 1lb shellfish (chopped (oysters, clams, mussels, etc.))
  • 1/4lb pastured bacon (chopped)
  • 1 Large onion (peeled and chopped)
  • 1-2 clove garlic (peeled and minced)
  • 1 cup mushrooms
  • 3-inch piece lemongrass
  • 1-2 tablespoon lemon, freshly squeezed
  • 2-3 cups fish broth, clam juice or chicken broth
  • 2 cups homemade coconut milk (see recipe)
  • 2 basil leaves
  • 1/2 bunch fresh cilantro (minced)

Directions

Step 1
Fry bacon in a large skillet for 2-3 minutes over medium heat. Add onions, garlic, mushrooms, broth, lemongrass and coconut milk. Simmer 10 minutes. Add shellfish and lemon juice and simmer 2 minutes. Turn off heat.
Step 2
Add cilantro and basil, and serve.
Step 3
If you'd like a smooth soup, use stick blender to puree' soup while still in the pan.

You can use fish instead of shellfish in this Thai coconut milk soup, if you’d like. I use shellfish, especially oysters, because of their high zinc content.  I like to kick the flavor up a notch by adding in a few pinches of cayenne pepper.

 

VEGETABLE BROTH

VEGETABLE BROTH

Serves 16
Prep time 5 minutes
Cook time 24 hours
Total time 24 hours, 5 minutes
Dietary Body Ecology Diet, Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Paleo, Vegan, Vegetarian
Meal type Soups
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT

Ingredients

  • 6 Large unpeeled carrots (cut into thirds)
  • 2 Large onions, unpeeled (roughly chopped)
  • 1 Large leek, white and green parts (roughly chopped)
  • 1 bunch celery, including the heart (cut into thirds)
  • 1 bunch kale (roughly chopped)
  • 5 cloves garlic (smashed)
  • 1/2 bunch fresh flat-leaf parsley
  • 1 Strip kombu (kelp)
  • 12 black peppercorns
  • 4 Whole allspice or juniper berries
  • 2 bay leaves
  • 8 quarts cold, filtered water
  • 1 teaspoon sea salt

Note

Vegetables are sooo full of minerals.  Where do you think the calcium in the milk that we're told to drink comes from?

Directions

Step 1
Rinse all of the vegetables well, including the kombu. In a crockpot, place all ingredients. Fill the pot with the water, set to low and let cook for 24 hours.
Step 2
Strain soup and discard vegetables.

 

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