Winter Soups

By 5 Great Soup Recipes Carole St-Laurent from foodhealthrive.com !1 table of contents

Gratitude…….……………………………………………3

What you’ll need……………………………………….4

Recipe Icons……….…………………………………….5

Spicy & Sweet Potato “No-Peanut” Soup…..…6

Curried Winter Squash Coconut Soup…………8

Creamy Leek & Celery Soup……………………..10

Lemongrass & Coconut Chicken Soup……….12

White “No Bean” Chili Chicken Soup.……….14

!2 gratitude

I became passionate about nutrition and cooking after my health enlightenment in 2012. That’s when I learned how food is directly related to how you feel, how you perform and how you think. Going gluten, soy, dairy and grain free changed my life for the best. I feel younger now at 50 than at 30, more vibrant and less achy. I have no more need for high blood pressure or arthritis medication. What’s not to love about life? I am grateful for bloggers/practitioners who have worked tirelessly to create books that educate and offer real life solutions, two especially whom I recommend all the time: Diane Sanfilippo, author of Practical Paleo, the bible of the paleo world, and creator of the 21-Day Sugar Detox program. I’m grateful for Jimmy Moore and all the work he puts into podcasting: he has three popular podcasts, Livin’ La Vida Low Carb Show, Low Carb Conversations and the most recent (and my favorite) Keto Talk. Without their work, I wouldn't have been able to educate myself on nutrition and lifestyle.

I’m grateful for my husband, Daniel Gauthier, who has been understanding and patient with all of my dietary changes in the past few years. I love you. I also want to thank the Nutritional Therapy Association and its awesome teachers; Cathy Eason, Meredith Kinsel-Ziter and Amy Lupton. Though it was a challenge going back to school at 50, it was the best program for me. In June 2016, I became a Nutritional Therapy Practitioner along with an amazing group. Cheers to the NTP Class of Austin 2016!

!3 what you’ll need

I try real hard to limit the number of kitchen gadgets I buy, but it’s a struggle, I’ll admit. But there are essentials for every cook out there, beginner or seasoned.

The ingredients of those four soups should be available in your supermarket, some will be found in the international products section. But if you can’t find them at your local store, I’ve included links where you can buy them online.

In a blog post titled “Why I Am A Member of Thrive Market”, you’ll find the details of this membership based, online store, where I can buy all my pantry items and beauty products at warehouse prices without shelling out for cases of 12. Check it out if you don’t know Thrive Market yet.

I listed what you will need below to create these hearty soup recipes.

The Tools The Ingredients A good knife Coconut milk Cutting board Coconut cream A dutch oven or a soup pot Coconut aminos A good blender or an immersion blender Curry powder A half-sheet pan (for roasting vegetables) Turmeric A good vegetable peeler Himalayan pink salt Measuring cups and spoons Chinese five spice

Remember to buy organic produce whenever possible, and even better, local. To see a list of producers local to Greenwood, SC, you can download my “Meet The Locals” pdf.

!4 Recipe Icons

My recipes are based on a paleo diet, so mostly, you won’t find allergens like gluten and soy. I like icons since they give important information with one glance.

21-Day Sugar Detox: please make sure which level you’re following and what modification if any If you follow an Autoimmune Protocol, look for this icon If you follow a strict paleo diet, this is for you Gluten is such a problematic allergen, I like to show its absence, even if a paleo icon does imply the dish is gluten free Dairy Free, which means both lactose and casein free Soy is the worst allergen for me personally. Like gluten, the paleo icon does imply there is no soy in the recipe

!5 SOUPS spicy & sweet potato “no-peanut”

soup

PREP TIME 30 MIN COOK TIME 20 SERVINGS 4-6

Heat the oil in a cast iron enamel pot (or a sturdy 1 tbsp coconut oil stainless steel pot) on medium high. Add the onion 1 large onion, diced and sauté for 5 minutes or until translucent.

2 cloves garlic, chopped Add the garlic and ginger and sauté until fragrant, 1 tsp fresh grated ginger approximately 30 seconds. Add the carrots and sweet potato and mix until they are coated with the oil. 2 medium carrots, diced

1 large sweet potato (approx. 14 oz) Immediately add the broth, salt, pepper, cayenne and the tomatoes. Simmer on medium for 20 minutes or 1/2 tsp black pepper until the sweet potatoes are tender. 1 tsp Himalayan pink salt Add the almond butter and the coconut cream and 1/2 tsp cayenne pepper stir well. Let simmer again for 5 minutes. 5 cups of chicken bone broth If you’re using a handheld immersion blender, blend 1 can roasted diced tomatoes (14.5 oz) the soup directly in the pot until smooth and creamy. 2/3 cup almond butter If you’re using a blender, blend the soup in batches. 1 can coconut cream Remember that the hot liquid will rise up, so don’t fill 1/2 cup scallions, sliced, for decoration your blender to the top, but at mid-point. Put a kitchen towel over the lid and blend carefully. Transfer the blended batch to another clean pot and continue until all the soup is blended.

To serve, pour in a bowl and sprinkle with green onion. Enjoy!

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!6 !7 SOUPS curried winter squash coconut

soup PREP TIME 30 MIN COOK TIME 20 SERVINGS 4-6

Pre-heat the oven to 400º F. 2 pounds winter squash

2-3 tbsp olive oil Peel the winter squash, slice open and scrape the seeds out. Cut the squash in 2 inch pieces and place 2 tsp of Himalayan pink salt, divided on a roasting pan. Add the olive oil and liberally 1 and 1/2 tsp black pepper, divided sprinkle with salt and pepper and mix well. Roast 1 tbsp coconut oil in the oven for 20 minutes (you could skip this step and add the squash at the same time as the sweet 1 large onion, diced potato but I like the flavor of roasted squash). 4 cloves garlic, chopped Heat the coconut oil in a cast iron enamel pot (or a 1 small sweet potato (approx. 8 oz) sturdy stainless steel pot) on medium high. Add the 1 tbsp + 2 tsp curry powder onion and sauté for 5 minutes or until translucent. 1 tsp of turmeric Add the garlic and sauté until fragrant, 5 cups of chicken bone broth approximately 30 seconds. Add the curry powder 1 can coconut milk, full fat (14.5 oz) and the turmeric and mix for 30 seconds. Add the sweet potato and mix until it’s coated with the oil and spices.

Immediately add the broth, remaining salt and pepper and simmer on medium for 20 minutes or until the sweet potato is tender.

Add the coconut milk and the roasted winter squash and stir well. Let simmer again for 5 minutes.

If you’re using a handheld immersion blender, blend the soup directly in the pot until smooth and creamy.

If you’re using a blender, blend the soup in batches. Remember that the hot liquid will rise up, so don’t fill your blender to the top, but at mid-point. Put a kitchen towel over the lid and blend carefully

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!8 !9 SOUPS creamy leek & celery coconut

soup PREP TIME 30 MIN COOK TIME 20 SERVINGS 4-6

Heat the oil in a cast iron enamel pot (or a sturdy 1 tbsp coconut oil stainless steel pot) on medium. Add the onion and 4 cups of chopped celery leek and sauté for 10 minutes.

2 cups of leek, chopped Add the garlic and thyme and sauté until fragrant, 1 large onion, diced approximately 30 seconds. Add the celery and mix until they are coated with the oil. 2 cloves garlic, minced

1 tsp fresh thyme, chopped Immediately add the broth, salt, black and white pepper and simmer on medium for 20 minutes. 1 tsp of Himalayan pink salt (There will be a lot of vegetables and it may look 1 tsp black pepper like there is not enough broth, but have no fear, it 1/2 tsp white pepper (optional) will work.)

3 cups of chicken bone broth Add the coconut cream and stir well. Let simmer 1 can of coconut cream 5.4 oz again for 5 minutes.

Avocado slices (optional) If you’re using a handheld immersion blender,

Pre-cooked bacon, crumbled (optional) blend the soup directly in the pot until smooth and creamy.

If you’re using a blender, blend the soup in batches. Remember that the hot liquid will rise up, so don’t fill your blender to the top, but at mid-point. Put a kitchen towel over the lid and blend carefully.

Serve as is or add avocado and bacon.

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!10 !11 SOUPS thai lemongrass coconut chicken

soup PREP TIME 30 MIN COOK TIME 20 SERVINGS 4-6

In a high power blender, add the lemongrass, 1 stalk of lemongrass 5 inches long, garlic, ginger, coconut aminos, chinese five spice, stripped of the though outer leaves and minced coconut milk, the zest and juice of the lime and the fish sauce. Blend for 3 minutes. When done, pour 5 cloves garlic, minced the sauce through a sieve to remove any woodsy 1-2 inch piece of fresh ginger lemongrass pieces. You should have approximately 4 tbsp coconut aminos 2 cups of liquid. Set aside.

1 tsp chinese five spice Heat 1 tbsp of coconut oil in a cast iron enamel pot 1 can of coconut milk 14.5 oz (or a sturdy stainless steel pot) on medium. Add the shallots and cook until brown, about 10 1 lime, zested and juiced minutes. Keep an eye on them or they might burn. 3 tbsp fish sauce When they get golden brown, remove from the pot. 2 tbsp coconut oil, divided Add the second tbsp of oil and and the chicken. 2 shallots, thinly sliced Sprinkle the salt and pepper and cook until the 2 boneless, skinless chicken breast, thinly chicken gets a golden color, about 5 minutes. sliced in bite size pieces Add the broth and the reserved sauce and simmer 1 tsp Himalayan pink salt for 20 minutes. 1/2 tsp black pepper Right before serving, add the reserved shallots and 4 cups of chicken bone broth stir. Serve immediately and garnish with cilantro if 2 tbsp fresh cilantro, chopped, optional desired.

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!12 !13 SOUPS White “no-bean” Chili Chicken

Soup PREP TIME 30 MIN COOK TIME 20 SERVINGS 4-6

Pre-heat the oven to 400º F. 2 bone-in chicken breast Rub the chicken breast with the olive oil and 1 tbsp olive oil sprinkle 1 tsp of salt and 1 tsp of pepper on the skin. 2 tsp himalayan pink salt, separated Roast in the oven for 30-35 min. The breasts are 2 tsp black pepper, separated done when the meat reaches 165-170ºF on a meat thermometer. Hint: you can also buy a rotisserie 2 tbsp of coconut oil or butter ore ghee chicken at the store and use the pulled meat. 1 yellow onion, diced Heat the coconut oil in a cast iron enamel pot (or a 2 ribs of celery, diced sturdy stainless steel pot) on medium. Add the 1 to 2 Hungarian Wax Pepper (to taste, onions, celery and Hungarian pepper and cook they provide the spiciness) until translucent, about 10 minutes. 4 garlic cloves Add the garlic and sauté for 30 seconds. Sprinkle 1 tbsp ground cumin the cumin and coriander and cook for another 30 1.5 tsp ground coriander seconds. Add the white sweet potatoes and mix to

1 large white sweet potato, chopped in half coat with the spices and vegetables. inch cubes Add the broth, remaining salt and pepper and 1 lime, juiced simmer for 20 minutes. 4-5 cups of chicken bone broth Right before serving, add the lime juice to the pot 2 tbsp fresh cilantro, chopped, optional and stir. Serve immediately and garnish with cilantro if desired.

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!14 !15 SOUPS

www.foodhealthrive.com Carole St-Laurent

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