Fall/Winter Soups
Chicken Pumpkin Noodle Soup
3-4 quarts homemade Chicken broth
2 cups chopped chicken (breast, legs, thighs)
1 inch piece ginger, peeled and finely chopped
½ cup celery, chopped, mostly leave
2 TBS fresh Basil (1 TBS dried)
½ tsp fresh (or dried) Rosemary
½ tsp dried thyme
1 pumpkin or squash, peeled and cut into cubes
2 zucchini, spiral cut
1) Place broth, chicken, celery, and pumpkin in stock pot. Simmer until pumpkin is fork tender.
2) Add ginger, basil, rosemary, and thyme. Let sit 5 minutes to blend flavors.
3) Add spiral or julienne zucchini to soup.
4) Serve and season to taste.
Fish Chowder
2 Tbsp coconut oil, ghee, or olive oil
1 cup leek or onion, chopped
2 cloves of garlic, minced
1 cup carrots, sliced thin
1 cup celery, sliced thin
4 cups vegetable or chicken broth
1/2 cup parsley, chopped
2 bay leaves
2 whole cloves
2 cups white fish (cod, sole, haddock, etc.) cut into cubes
1/8 tsp kelp
1/8 tsp sea salt or to taste
Sauté leek or onion and garlic in oil over low heat.
Add carrots and celery and continue to sauté for several minutes
Add broth, cover, and simmer until vegetables are partially tender
Add parsley, bay leaf, clove, and fish
Simmer 3 minutes more
Add kelp and sea salt and remove bay leaf
Cool to desired temperature and enjoy!
Dandelion - Fish Soup
1 Tbsp organic, unrefined coconut oil or ghee
½ cup leek or onion, minced
3 clove garlic, minced
½ cup carrots, thinly sliced
1 cup celery, thinly sliced
1 quart homemade vegetable or chicken broth or
1-32 oz. Imagine Organic Low Sodium Chicken Broth
½ bunch dandelion, chopped
1 bay leaf
1 whole clove
1 pound wild caught white fish (cod, haddock, sole, tilapia) cut into cubes
¼ tsp kelp granules
1-2 pinches of sea or Celtic salt (to taste)
1. Sauté leek or onion and garlic in oil over low heat.
2. Add carrots and celery and continue to sauté for approximately 5 minutes.
3. Add dandelion and sauté for another several minutes.
4. Add broth, bay leaf, and clove. Cover and simmer until vegetables are partially tender, approximately 5 minutes.
5. Add fish and simmer for another 5 minutes.
6. Add kelp, salt, and remove bay leaf.
7. Serve.
Fennel Watercress Soup
1 TBS coconut oil or ghee
3 garlic cloves, chopped
1 med leek, white part cleaned and sliced
1 Fennel bulb, cleaned and chopped
1 med carrot, scrubbed and chopped
2 quarts homemade beef broth
½ bunch watercress
¼ tsp Herbamare
1) Sauté garlic in coconut oil on low for 1 minute.
2) Add leeks and sauté another several minutes.
3) Add carrot and fennel and sauté 5 minutes on low-med heat.
4) Add beef broth and simmer on low until vegetables are fork tender.
5) Add watercress and Herbamare
6) Turn off heat and let cool slightly.
7) Eat as is or blend in batches in a blender until smooth consistency.
8) Serve and season to taste.
Horseradish Burger Soup
1# grassfed burger or venison
3 garlic cloves, chopped
1 TBS butter or coconut oil
¼ c chopped onion
1 medium zucchini, cut into chunks
1 small carrot, julienned
1 cup cut green beans
1 c shredded purple cabbage
¼ c chopped parsley
1 quart homemade beef broth
1-2 TBS horseradish
1. Melt butter in pan over medium heat.
2. Crumble burger in pan and cook until brown.
3. Add chopped onion and cook another 5 minutes or until onion is translucent
4. Add zucchini, carrot, cabbage, parsley, and broth.
5. Cook over low until vegetables are slightly soft but still crunchy.
6. Remove from heat and add horseradish.
7. Cools slightly and serve in bowls.
8. Season to taste.
You may sprinkle grated cheese, chopped cilantro, or a dollop of sour cream.
Fall Turkey Surprise Soup
1 pound ground organic turkey
1 TBS coconut oil or ghee
1 med sweet onion, chopped
2 cloves garlic, chopped
32 ounces homemade chicken broth
1 can crushed tomatoes
½ cup chopped parsley
3 cups cubed pumpkin
½ spaghetti squash, baked and forked into spaghetti (or julienned zucchini)
½ tsp turmeric
Seasonings: Herbamare, Celtic salt, black pepper
1) Melt oil in 5 quart pot
2) Add ground turkey and brown slightly
3) Add chopped garlic and onion. Cook until onions are translucent.
4) Add chicken broth and crushed tomatoes. Simmer on low for 5 minutes.
5) Add pumpkin and continue to simmer until fork tender.
6) Turn off heat. Add parsley, spaghetti squash, and turmeric.
7) Combine all ingredients and let set for approximately 10 minutes until flavors blend.
8) Season to taste.
9) Serve in bowls.
Lemony Broccoli Fennel Soup
1 TBSP coconut oil
2-3 cloves garlic, chopped
3 shallots, chopped
1 fennel bulb
½ cup fresh parsley, chopped
1 TBSP fresh basil, chopped
1 bunch broccoli
3 cups chicken broth
2 TBSP fresh lemon juice
1) Prepare fennel – remove fronds from the fennel bulb and cut away the root bottom. Chopped or slice fennel bulb and set aside.
2) Prepare broccoli – Remove broccoli stems as close to top as possible. Peel stems and cut into pieces. Break apart top of broccoli into florets. Set aside.
3) Melt coconut oil and sauté garlic and shallots for approximately 2-3 minutes.
4) Add chopped fennel and broccoli and continue to sauté for another 5 minutes.
5) Add parsley and basil. Sautee long enough to soften and blend herbs with vegetables.
6) Add chicken broth and simmer on low for approximately 30 minutes or until vegetables are tender.
7) If you would like whole broccoli florets in soup, remove several florets after 15 minutes of simmering. These will be added back in at the end.
8) When vegetables are tender, remove from heat and let cool slightly.
9) Place soup mixture in blender and blend until smooth consistency.
10) Add fresh lemon juice and pulse a few times to blend.
11) Add broccoli florets and mix with spoon.
12) Pour in bowls and season to taste.
Summer Soups
Raw Carrot Soup
1 cup organic carrot juice (if you do not have fresh carrot juice, you may choose to use a bottled carrot juice such as Organic Bolthouse Carrot Juice)
1 organic red bell pepper, cored, seeded and chopped
Juice of ½ organic lemon
1 avocado
1 TBSP coconut manna or tahini
1 small bunch fresh organic parsley or cilantro
Herbamare to taste
½ - 1 tsp raw sunflower seeds
1) Place all the above in a blender or NutriBullet and blend until smooth.
2) Season to taste with Herbamare.
3) Sprinkle with sunflower seeds
Summer Squash Soup
1 TBS organic cold, pressed olive oil
1 medium organic yellow squash
1 medium organic zucchini squash
¾ cup organic celery leaves, packed
3 cups chicken or vegetable broth
¼ fresh organic basil
½ tsp Sea Salt
¼ tsp white pepper
Chopped organic parsley for garnish.
I use the inner part of the celery with the most leave and chop the celery stalk.
Broth - homemade chicken stock, Pacific Low Sodium Chicken Broth, or Pacific Vegetable Broth.
1. In a large saucepan, sauté onion in oil until translucent.
2. Dice squashes and add to mixture along with celery leaves and fresh basil.
3. Add 1 cup broth and simmer gently until vegetables are tender.
4. Cool to room temperature and then blend in batches to a smooth thick consistency, adding more broth as needed.
5. Return to saucepan and add seasonings. Adjust to taste.
6. Reheat to serve or serve cold.
7. Soup should be rich and creamy, not watery. Garnish with chopped parsley.
Adapted from “Macro Mellow” by Sherry Rogers, M.D.