Cauliflower-Bacon Soup

Oh yummy. This was dream-a-vicious. Thanks again to the Autoimmune Paleo Cookbook and Action Plan.

Ingredients

6 strips organic bacon, chopped

2 leeks, whites only, chopped

1 tsp minced fresh garlic

2 heads cauliflower, cut into small florets

6 cups Chicken bone broth

2 Tbsp chopped fresh parsley, for garnish

Directions

1. Fry bacon in saucepan, stirring frequently, until cooked and crispy, about 5 min. Transfer to a towel-lined plate and set aside.

2. Place saucepan back on heat without wiping, add leeks and garlic and sauce.

3. Add cauliflower and broth to saucepan and add water to cover if cauliflower is not covered by liquid by at least 1 "

4. Bring to boil, then reduce to low, simmering until cauliflower tender, about 20 minutes.

5. Transfer to a food processor and use and immersion blender and process. Pour soup back into pot and add bacon. Serve warm with fresh parsley.

Butternut Squash Soup

Ingredients
1 Tbsp coconut oil
4 slices of bacon (optional)
1 onion, diced
4 cloves garlic, peeled and diced
1-2 tsp sage
1 tsp thyme
1/4 tsp cayenne
1 medium butternut squash, peeled, seeded, diced
1 Granny Smith apple
2 cups chicken broth
salt taste
1/c cup of coconut milk
Gorgonzola cheese (optional)

Directions:
1. Heat oil and cook bacon to crispy. Remove from pot and set aside. Add onion and garlic, saute until translucent and soft, about 5 minutes.
2. Add seasonings and cook for 1 minute. Add squash, apple, broth, salt. Cover lid and bring to boil. 
3. Return heat to medium and simmer for about 15 minutes, or until squash is fork tender.
4. Add coconut milk and combine. Transfer mixture to blender and puree until smooth, working in batches as needed. 
5. Serve warm with crushed bacon and gorgonzola cheese on top if desired.

Red Bean Soup

Ingredients
1 Tbsp EVOO or coconut oil
1 onion, chopped
1 bell pepper, chopped
4 cloves garlic, minced
4 bay leaves
3 cans/ 3 cups kidney beans (soaked overnight if using dry beans)
32 oz vegetable stock
water as needed
2 Tbsp salt
1 Tbsp paprika
1/2 Tbsp oregano
1/2 Tbsp thyme
2 tsp garlic powder
3 Tbsp chopped parsley
cooked brown rice, warm
green onions to garnish

Directions
1. Heat oil in large pot. Add onion, bell pepper, garlic, bay leaves. Cook, stirring, about 2 minutes
2. Add beans, seasoning, stock and amount of water for desired consistency. Bring to boil, then reduce heat to medium and cook until beans are tender (about 1 1/2 hrs for dry beans, 30 minutes for canned)
3. In the last 15 minutes of cooking, add salt to taste and parsley. Discard bay leaves and remove 1 cup of beans from pot. Puree this 1 cup of beans and return to pot, stirring well.
4. To servie, ladle into soup bowls over rice with green onions to garnish if desired.

Chicken "Tortilla" Soup the Paleo Way

Ingredients
4 organic boneless, skinless chicken breasts
1 Tbsp cumin
1 tsp cayenne pepper
1 tsp garlic powder
salt and pepper to taste for chicken seasoning
2 Tbsp coconut oil
1 yellow onion, diced
3 garlic cloves
1 red bell pepper, diced
1 yellow bell pepper, diced
1 orange bell pepper, diced
1/2 jalepeno, seeded and finely dashed
1 can diced green chiles
2 cans fire roasted tomatoes (or equivalent of home roasted tomatoes)
2 Tbsp chili powder
1/2 Tbsp paprika
1 tsp cilantro
40 or so oz chicken stock/broth
crushed plantain chips, or organic corn tortilla chips if not paleo

Directions
1. Preheat oven to 375. Place chicken on parchment lined baking sheet and sprinkle with cumin, cayenne, garlic powder, salt and pepper.
2. Bake 20 minutes or so (depending on thickness of breasts). Once cook, cut or shred.
3. While chicken is baking, heat oil in large stock pot over med-high and add garlic to sauté.
4. Add onions, bell pepper, jalepeno, mix to coat in oil. Once onions translucent, add green chiles and tomatoes, plus remaining spices. Mix well.
5. Add chicken and stock. Simmer on low heat for 30 minutes.
6. To serve, garnish with avocado, chips, etc

Coconut Shrimp

Ingredients
1 1/2 lb shrimp, peeled, deveined
1 can coconut milk
3 cloves garlic
1 tsp ginger root, peeled, minced
1 Tbsp lime juice
basil, sea salt and pepper to taste



Directions
1. Place shrimp into saucepan with coconut milk, garlic, ginger, salt and pepper
2. Bring to boil, stirring frequently.
3. Reduce heat to simmer, cook uncovered 15 min, stirring frequently.
4. Stir in lime juice and basil to taste (I used about 1/4 Tbsp dry basil)

Hungarian Beef Goulash over Spaghetti Squash

Ingredients
1 Tbsp coconut oil
1 lb beef stew meat, grass-fed
2 medium onions
1 red bell pepper
2 garlic cloves
3 Tbsp paprika (or adjusted to your taste)
2 tsp caraway seeds
1 can chopped tomatoes or fresh
3 cups beef stock
salt and pepper to taste

Directions
1. Preheat oven to 400. Heat oil in pot. Season beef lightly. Brown cubed beef.
2. Cut spaghetti squash in half lengthwise. Remove seeds. Place shell down on pan. (optional- sprinkle with salt and olive oil). Bake at 400 for 45 min.
3. Meanwhile, once beef is browned, remove beef from pot and sauté onions, garlic and bell pepper to soften, about 8 min on med heat
4. Return beef to pot and add spices, tomatoes and stock. Bring to boil.
5. Reduce heat to low and simmer until meat is tender and sauce has thickened, about 1 1/2 to 2 hours.  Adjust seasonings as needed.
6. Serve over spaghetti squash.

Hearty Beef Stew (Clean, Paleo)

Ingredients
1 lb grassfed organic beef
salt and pepper to taste
8-10 cloves garlic, minced
1 onion, chopped
5 carrots, chopped
3 stalks celery, chopped
2-3 russet potatoes, skinned and chopped
1 can (14.5 oz) diced tomatoes
1-2 Tbsp tomato paste
1 c dry red wine
1 tsp fresh rosemary
1/2 tsp thyme
1/2 tsp smoked paprika
2 bay leaves
2 quarts beef broth and/ or water


Directions
1. In stock pot, heat 2-3 Tbsp coconut oil over med high. Add garlic and meat. Season lightly with salt and pepper. Cook until meat is brown, stirring so garlic does not burn.
2. Add remaining veggies, spices, and canned tomatoes. Stir until well mixed with meat.
3. Add red wine and cook 5-10 min to allow alcohol to cook off.  Add stock and water.
4. Bring to simmer. Simmer about 1 hour, covered. Taste for seasoning and adjust to taste.  At this point, it is ready to eat, but you can continue to simmer to further tenderize meat and blend flavors more.

Taco Soup

A paleo version of an old favorite!

1 lb organic, grassfed ground beef
1 red onion, diced
2 red bell peppers, diced
3 cloves garlic, diced
3 cans stewed tomatoes or about 6 fresh tomatoes, diced
1 can crushed tomatoes
1 can diced green chills
1 1/2 c water
2 zucchini, sliced or diced
2 carrots, sliced or diced
1 Tbsp cumin
2 Tbsp chili powder
1/2 Tbsp paprika
salt and pepper to taste

Directions
1. Brown ground beef.  Season with salt and pepper to taste. Add onions, bell peppers, garlic and sauté until onions translucent/soft.
2. Add remaining ingredients. Bring to boil.
3. Reduce heat and simmer, about 30 minutes or more until all vegetables are at desired texture.  Retaste for seasoning and adjust as needed. Garnish with avocado slices as desired.

Feijoda (Meat Stew with Black Beans)

Recipe from: Brazil (Brazil's national dish)

PS: I would not call this eat clean....

Ingredients

3 cans black beans

2 lbs corned beef
1 1/2 lb ham hock

1 lb smoked sausage

1/2 lb Italian sausage
1 package bacon

broth or water

3 bay leaves

coconut or olive oil

2 onions, diced

1/2 c scallions, diced

1 head of garlic, minced

1 jalepeno, seeded and  minced

1 can crushed tomatoes

salt and black pepper to taste

Directions

1. Drain corned beef and ham hocks. Place in Dutch oven. Cover with water or broth. 

2. Add bay leaves and season lightly with salt and pepper. Cover and bring broth to simmer, skimming any foam that rises to the top as necessary. Add more water to keep meat always covered.

3. Simmer until all meats are tender, about 2 hours, adding ingredients as follows.

4. Separately, brown sausage, Italian sausage, and bacon in oil. Once browned, dice bacon and add this meat to pot. Use this pan to sauté onion, garlic, scallions, and jalepeno, until onions start to tender, about 10 min. Once sautéed, add to pot. Cook the full 2 hours or so.

5. After about 1 hour, drain and rinse beans and add this and tomatoes to pot.  Season to taste with salt and pepper. Continue simmering

6. Meanwhile, remove hammocks and corned beef from pot. Take the meat from the ham hocks (discard rind and fat) and shred and. Slice corned beef. Add all meat to the beans and continue to simmer until it is very flavorful and thick. Mash some of the beans against the pot to thicken.

*traditionally accompanied with white rice

Moules Marinieres: Mussels in Saffron and White wine broth

Recipe from: Belgium (their national dish)

Ingredients
2 Tbsp olive oil
3 garlic cloves, chopped
2 c dry white wine
2 Tbsp non-dairy milk
1/2 tsp saffron threads
1 Tbsp fresh parsley
1/2 Tbsp thyme
salt and fresh ground black pepper
4 scallions, thinly sliced
3 tomatoes, chopped
3 Tbsp lemon juice
2 lbs mussels, cleaned and scrubbed

Directions
1. Heat oil in large pot. Add garlic and sauté until fragrant.
2. Add wine, milk, saffron.  Simmer about 5 min.
3. Add parsley, thyme, scallions, tomatoes, lemon juice and salt and pepper to taste; simmer another 5 min.
4. Add mussels, cover and steam until they open, about 5-7 min. Shake the pot, holding down the lid with a kitchen town to redistribute the mussels. Discard any that do not open.
5. Serve warm; top with fresh chives if desired.

*cleaning the mussels: Hold under running water. Use brush with stiff bristles to thoroughly scrub and remove grit, sand and mud from the exterior. Mussels often have a dark, shaggy beard extending from each shell. Remove them for neater appearance in finished dish. After scrubbing, pull the beard away from the shell until taut, and the pull the beard down sharply toward the dark hinge. It will snap away easily. Removing the beard will kill the mussel, so perform this step just before cooking!

Gazpacho Soup

I was inspired to try famous recipes from around the world. Join me on my adventure to cook the best of various regions!!

Recipe from : Spain
Ingredients

3 cups plum tomatoes, diced, juices reserved

2 cups cumcumbers, peeled, seeded, diced

1 small purple or red onion, diced

1 red bell pepper, diced

3 cloves mined garlic

2 Tbsp tomato paste

1 Tbsp EVOO

1 Tbsp ea of thyme and tarragon or parsley

3 cups tomato juice

1/4 c red wine vinegar

1 lemon, juiced

salt and cayenne pepper to taste

croutons

1/2 c chives

Directions
1. Reserve 1-2 Tbsp ea of tomatoes, cucumbers, onion, peppers for garnish.
2. Puree remaining tomato, cucumber, onion, pepper, garlic, tomato paste, olive oil, herbs in food processor, until fairly smooth but with some texture remaining.
3. Transfer puree to mixing bowl. Stir in tomato juice, red wine vinegar, and lemon juice. Season with salt and cayenne to taste. Cover and chill thoroughly, at least 3 hours, but better if overnight.
4. After chilling, adjust seasonings as needed. Serve garnished with reserved vegetables, croutons, chives.

*tastes good served with whole wheat pita sprinkled with goat cheese and bake at 400 for 5-7 min!

Non-dairy (Vegan) Buttermilk

Don't be daunted by that recipe that calls for buttermilk!! It can be made at home so easily!

Ingredients:
1 cup nondairy milk
1 Tbsp vinegar or lemon juice

Directions:
1. Mix
2. Let sit and rest for 10 min, then use as needed in recipe!

Italian Beef and Pepperoni Soup

Ingredients

• 1 pound organic, grass fed ground beef 
• 1 package sliced turkey pepperoni (4.5 ounces)
• 2 links sweet Italian sausage, cut (optional)
• olive or coconut oil for sautéing 
• 2 cups sliced fresh mushrooms 
• 1 onion, chopped fine
• 1 green bell pepper, seeded and chopped
• 1 bunch green onions, chopped
• 2 garlic cloves, minced
• 2 tablespoons tomato paste
• 56 ounces tomatoes: can use crushed, diced, stewed, or fresh tomatoes
• 1 box low-sodium organic free-range chicken broth
• 1 tablespoon chopped fresh or 1 teaspoon dried basil
• 1 tablespoon chopped fresh or 1 teaspoon dried oregano
• sea salt and freshly ground pepper
• Garnishes: sliced fresh basil, shredded Parmesan cheese, non-dairy cheese alternative (optional)

1. Directions
2. 1. Cook ground beef, sausage, and pepperoni in a Dutch oven oil over medium-high heat 8 minutes or until beef crumbles and is no longer pink. 
3. 2. Sauté mushrooms, onions, bell pepper, green onions, and garlic. 
4. 3. Stir in beef mixture, tomato paste, tomatoes and seasonings to taste. Bring to a boil; reduce heat, and simmer 30 minutes.

*We call this "pizza soup" :)

Chicken Noodle Soup (crockpot)

Ingredients:

1 1/2 pounds organic chicken pieces
3 cups water
3 cups chicken broth
1 teaspoon salt, or to taste, depending on saltiness of broth
1/4 teaspoon pepper
1 small onion chopped
2 carrots, chopped
2 stalks celery, chopped
3/4 cup organic mixed veggies
6 ounces noodles

Directions:

1. Place all ingredients except noodles and mixed vegetables in the Crock Pot.
2. Cover and cook on low for 5 to 6 hours, or on high for about 3 hours.
3. Remove chicken from pot; take meat from bones, dice, and return to broth, and add the noodles and mixed vegetables.
4. Cook another hour or until noodles are done (about 1/2 hour on high). Or, cook the noodles separately and add them just before serving.

Quick Homemade Vegetable Broth

Ingredients:
1 cup warm water
1 Tbsp of onion powder
1 Tbsp of dried parsley
2 tbsp of sea salt
1 tbsp of garlic powder
1/2 tbsp of celery seed
1 tsp of sage
1 tsp of marjoram
1 tsp of black pepper
1 tsp of dill weed
dash of soy sauce

Directions:

Mix well, then add to recipe :)

*you can take the longer route by boiling vegetables on the stove. That is definitely healthier and cleaner.

Clean Minestrone soup

Ingredients:

1 red onion, chopped
4 cloves garlic, minced
1 small bunch of chives, chopped
1 medium bunch of basil
3 bay leaves
24 oz tomato sauce
1 can stewed tomatoes
2 cartons chicken broth (can use vegetable as well)
3 carrots
3 parsnips (or use 6 carrots instead if you prefer)
2 zucchini
1 small eggplant
2 cans kidney beans (I use 1 red and one white) Look for BPA free cans!
1 pack frozen peas
1 pack frozen corn
1 package mushrooms
3 stocks celery
2 tbsp. extra virgin olive oil or coconut oil
1/2 c barley

Directions:

1. Saute onions and garlic in oil. Add herbs.
2. Add tomato products and stock to pot and bring to soft boil.
3. Add beans and all other veggies and barley to the pot. Cook at a soft boil until all vegetables are cooked through. Regular barley will take about 45 min to cook completely.

*caveat: vegetable broth to make this vegan. You can replace barley with quinoa or with clean pasta. Serve with radicchio flat bread and whipped ricotta cheese

"Creamy" Tomato Thyme Soup

Ingredients:

2 Tbsp oil (olive or coconut)
1 Medium yellow onion, chopped
2 large carrots, peeled and chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tsp fresh thyme leaves
pinch crushed red pepper flakes
3 1/2 c chopped tomatoes (including juices)
3 cups chicken broth
2 Tbsp sour cream or Greek yogurt
shredded Parmesan cheese

1. Heat oil to medium-low. Add onion, carrot, celery and cook, stirring occasionally until soft, about 12 min. Add garlic, thyme, and pepper flakes and cook, stirring for 1-2 more mins.
2. Add tomatoes, including juices, and broth. Increase heat to high and bring to boil, then reduce heat to low. Simmer for 20 minutes.
3. Puree soup. Serve warm, stirring in yogurt/sour cream if desired and garnishing with Parmesan cheese.

*you can make this vegan by using vegetable broth and removing dairy. Additionally, for those with dairy allergies, try soy based sour cream! Check shredded cheese and yogurt for gluten contents.

Lime Soup Eat Clean (Yucatan style)

Ingredients:
2 Tbsp EVOO
3 boneless, skinless organic chicken breasts or thighs, cut into 1/2 " cubes
cumin, chili powder, Paprika
1 jalepeno pepper, finely chopped and seeded
1/4 red onion, diced fine
4 cloves garlic, minced
8 cups organic free range chicken broth
1/2 c baby spinach leaves
2 medium tomatoes
4 scallions, bulbs removed, finely chopped
2 Tbsp cilantro leaves
sea salt and pepper to taste
4-8 corn tortillas, very thinly sliced into 2 " matchsticks
2 limes, including zest of 1 lime
sour cream

Directions:

1. Season chicken with salt, pepper, 2 tsp cumin, 1 tsp chili powder, 1 tsp paprika. Heat 1 tsp oil on med-high. Add chicken, jalepeno, cumin, onion, garlic. Cook until chicken is no longer pink in center, and onions soft, stirring occasionally.

2. Add broth to mixture and boil over high. Once boiling, add spinach, tomatoes, scallions, cilantro, juice of 1 lime, zest of 1 lime, salt, pepper and 1 Tbsp oil. Decrease heat to low or remove from heat, covered, for at least 5 min to meld flavors and continue cooking vegetables slightly.

3. Meanwhile, heat nonstick pan with cooking spray or EVOO over med-high. Add tortilla matchsticks in bunches and cook for approximately 2 min or until golden and crispy.

4. To serve: add matchsticks, 1 Tbsp sour cream, squeeze of 1/4 lime, and, if desired, garnish with cilantro.

*My kids also really liked adding a bit of rice to this soup.
**Could remove chicken and replace chicken broth with vegetable broth, and even add a bit of avocado to the mix to make a tasty vegan option. For gluten intolerance, be careful- not all corn tortillas are gluten free!

Lentil Cabbage Soup with Smoked Sausage

Ingredients:

1-2 lbs Cajun smoked sausage
2 Tbsp tomato paste
2 bay leaves
2 tsp thyme
3 tsp cumin
2 cups lentils, dry
3 carrots, diced
2 robs celery, diced
1 head of cabbage, sliced small
1/2 onion, diced
6 cloves garlic, minced
4 cups vegetable or chicken broth
6 cups water
1 Tbsp olive oil
salt and pepper to taste

Directions:

1. Brown sausage in pot in oil. Once brown, Add onions, carrot, celery, garlic. Saute and stir frequently to prevent sticking or burning.
2. Once onions, translucent, add tomato paste, bay leaves, seasonings and saute for 1-2 more minutes.
3. Add lentils, broth, water, and bring to boil.
4. While water coming to boil, chop cabbage. Add to pot once boiling, salt and pepper to taste. Lower to simmer for approximately 1 1/2 to 2 hours or until cabbage and lentils are tender.


* Can easily remove the sausage for a delicious vegan version!
** If you haven't seen my previous caveat on Cajun smoked sausage, the sausage we use is not store bought. It is made in LA by my family from fresh veal and pork, smoked by my dad. It does not taste the same with store bought, although it would work. I have also seen many recipes that use Italian sausage.

Nonnie's Vegetable Soup

Ingredients:

1 Lb beef, cut into 1" squares
diced, stewed or fresh and chopped tomatoes- equal to 1 can/box
1 bag organic mixed vegetables
1-2 cups additional organic corn (optional)
1 onion, chopped
1 cup rice, barley, bulgar, or noodles, or any combo thereof (Original recipe is rice and noodles, this time I used just bulgar wheat, but most of the time I use barley)
4-6 potatoes, chopped, (optionally peeled)

Directions:

1.Fill a large stock pot about 3/4 full with filtered water. Add onions and beef to the pot, and bring to a boil. Boil approximately 20 minutes.
2. Add tomatoes, mixed vegetables, and corn, and cook for an additional 20 minutes.
3. Add barley, rice, noodle option and potatoes, and cook an additional 20 min. Keep at slow boil/simmer throughout. After 20 min, or once meat is tender and potatoes are soft, serve and savor!!

This recipe can easily be made vegan, but using 1 box vegetable broth, and eliminating the meat!

My recipe was adapted (without much change :) from my mom's Louisiana kitchen :)

*caveat: for gluten free diet, use rice or gluten free noodles.