Monday, November 19, 2012

soup's on...

Don't throw your turkey bones out on Thursday!  Probably one of the most important nourishing foods we cheat ourselves out of by using the store-bought version is stock (organic versions included).  Purchased from the store it is highly processed, loaded with MSG or at the very least the wrong kind of salt, packaged in plastic-lined cans or boxes and full of chemicals and preservatives.

In contrast homemade stock is extremely healing to the digestive system (one of the main staples of the GAPS diet), full of minerals, vitamins, amino acids and nourishing fats (do not take the fat out of it!...and make sure to use meat and bones!), boosts immunity and is easy and inexpensive to make at home.  Remember to leave about 2 inches at the top of your jars to allow for expansion when freezing. 

Since the weather changed I've been making soup once or twice a week and make stock about every 2-3 weeks so the freezer stays full.  I'm able to pull some stock out in the morning to thaw and throw a pot of soup together in the afternoon.  Here is my basic soup recipe that can be easily altered:  

1. Brown meat and onions in coconut oil

2. Add mixed vegetables and saute for a few minutes

(for this soup I added carrots, celery, tomatoes, golden beets and cauliflower)

3. Add homemade stock (chicken or beef), herbs (my favorites are bay leaf, oregano, allspice, cayenne pepper, cumin for tortilla soup) and himalayan salt and pepper

4. Let simmer until veggies reach desired tenderness, add 1/2 cube organic butter and more salt/herbs/spices to taste and serve with homemade sour cream, green onions, sauerkraut or kimchee...

*it's just as good for breakfast!

Favorite Soups


Beef Stew: 
brown onions and stew meat in coconut oil
add carrots, celery and cauliflower
add beef stock, 1/2 tsp allspice, 1 tsp dried parsley (more if fresh), salt/pepper and simmer
add fresh green beans and simmer until medium soft
add 3 cloves garlic and 1/2 cube butter
serve with sauerkraut


Chorizo Soup:
brown nieman ranch chorizo and onions in coconut oil
add veggies of your choice (celery, carrots, red pepper, tomatoes, cauliflower, etc.)
add stock, oregano, salt/pepper and simmer
serve with sour cream, green onions, kimchee, etc.


Spicy Chicken Coconut Soup
(Kadon Peka):
add a whole chicken, cut up or 1 pkg each legs and thighs
 1 medium yellow onion, chopped
 1/4 cup naturally fermented soy sauce or coconut amino sauce
 2 T white or red wine vinegar
simmer for 30 minutes
add salt and 1/2 tsp pepper + chopped spicy red peppers as desired, chopped green beans,
1 can or 2 cups homemade organic coconut milk and simmer for a few minutes
add 3 cloves garlic and serve
 *this is a Chamorro recipe from Guam that my mother-in-law of our favorite meals ever!


Spicy Black Bean Tortilla Soup:
soak 2 cups organic black beans overnight (12-24 hours) in filtered water and either 2 TBSP lemon juice or whey
drain, rinse, add water to cover. bring to a boil, skim off foam and simmer for 4-8 hours
cook 1 cut up chicken in crock pot or soup pot with onions and 1/2 tub salsa
remove meat from bones, if desired (unless like my husband you have a talent for cleaning bones)
add cooked beans, 1-2 TBSP cumin, 1 tsp oregano, 1/2 tsp cayenne pepper (if you like spicy), salt/pepper, 2 cloves garlic
simmer together and serve with brown rice tortillas fried in coconut oil, raw pepper jack cheese (or make quesadillas and cut up), avocado, sour cream and green onions

~stay warm and eat more soup~

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