Cream of Vegetable Soup

I have two purposes for posting this cream of vegetable soup. Number one if you have recipes that call for cream of vegetable soup, you no longer have to use a canned cream of vegetable soup (similar to this cream of mushroom soup) Number two at different times in our healing journey, our body would like more vegetables so this is a way to get a rich and thick soup that contains meat’s amino acids without having to digest meat pieces. 

The goal of this soup is rich flavor. Be liberal in your vegetables and herbal seasonings. You can use other vegetables if you have them! 

Ingredients for Homemade Cream of Vegetable Soup:

• ¼ cup of Butter

• 1 Medium White Onion

• Garlic

• 3-4 Carrots

• 1 Large Turnip or Zucchini

• 2 Stalks of Celery

• 1 tsp Salt

• 1 Handful, about 20 sprigs, Parsley

• 8 Peppercorns

• 4 cups Stock (whatever you have on hand. I had beef but you can use chicken or vegetable although you won’t get the healing properties of animal amino acids)

• 16 oz. Sour Cream

Directions for Cream of Vegetable Soup:

In a large stock pot, melt butter. Cut the onion in half and slice it. Add to the melted butter.

Cube the turnip, and slice the carrots and celery. Add to the stock pot. Roughly chop the parsley, and add to the pot with the salt and peppercorns. Mix.

Add in the stock and allow to simmer on low for about 40 - 60 minutes, until the vegetables are soft.

Immersion blend your soup or place it in a blender until it is completely smooth and free of chunks. 

Add in sour cream. Stir to combine and melt the sour cream.

Enjoy!

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Broccoli Cheese Soup

My mom used to make a version of broccoli cheese soup which I enjoyed until I started reacting to dairy. This recipe is definitely not something that can be made dairy free. If you are able to enjoy dairy, I recommend it. It’s made from nutrient dense foods, primarily butter, cheese, broccoli and stock, which will result in a filling nutrient dense soup perfect for cold winter months! If you cannot yet enjoy dairy, I highly recommend following the GAPS Diet so you can eat this soup. 

Ingredients:

• 7 cups Chicken Stock

• ½ Stick/ 4 tbsp Butter

• 1 Medium Onion

• 6 Cloves of Garlic

• 1 - 2 tsp of Salt, to taste

• 6 cups of Broccoli Florets, about 3 heads

• 4 oz White Cheddar Cheese, Freshly Grated

• 1 1/2 cups (12 oz) Cream

Directions:

Add the butter to a large pot.  Turn the heat to medium / medium low. Allow the butter to melt. Roughly chop the onion and add to the pot.

Stir the onion to coat thoroughly with butter. Allow the onion to cook for about five minutes, turning down if the heat is too much. Do not allow the onions to caramelize. 

Add the garlic to the pot when the onions are soft. After a few minutes, add in the stock. Stir in the salt, to taste.

Roughly chop the broccoli. If you do not plan to blend your soup, chop it into small pieces.

Add the broccoli to the pot and stir. Turn up the heat to medium high. When the mixture reaches a boil, adjust heat to keep the mixture at a rolling simmer.

When broccoli is soft, add mixture to a blender or immersion blend it and remove it from the heat.

Grate the cheese. Add in the cream and cheese to the broccoli mixture and stir until combined and cheese is melted.

Serve with more fresh grated cheese on top. Salt to taste - if you made stock without salt, you will likely need lots of salt!

Enjoy!

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Broccoli Cheese Soup

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 7 cups Chicken Stock
• ½ Stick/ 4 tbsp Butter
• 1 Medium Onion
• 6 Cloves of Garlic
• 2 tsp of Salt, to taste
• 6 cups of Broccoli Florets, about 3 heads
• 4 oz White Cheddar Cheese, Freshly Grated
• 1 1/2 cups (12 oz) Cream

Instructions

1. Add the butter to a large pot. Turn the heat to medium / medium low. Allow the butter to melt. Roughly chop the onion and add to the pot.
2. Stir the onion to coat thoroughly with butter. Allow the onion to cook for about five minutes, turning down if the heat is too much. Do not allow the onions to caramelize.
3. Add the garlic to the pot when the onions are soft. After a few minutes, add in the stock. Stir in the salt, to taste.
4. Roughly chop the broccoli. If you do not plan to blend your soup, chop it into small pieces.
5. Add the broccoli to the pot and stir. Turn up the heat to medium high. When the mixture reaches a boil, adjust heat to keep the mixture at a rolling simmer.
6. When broccoli is soft, add mixture to a blender or immersion blend it and remove it from the heat.
7. Grate the cheese. Add in the cream and cheese to the broccoli mixture and stir until combined and cheese is melted.
8. Serve with more fresh grated cheese on top. Salt to taste - if you made stock without salt, you will likely need lots of salt!
9. Enjoy!

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Easy Jambalaya

I know from personal experience that eating soups for most or all meals can become routine and unappealing. So I have been looking for soup recipes with unique tastes or flavor profiles to shake things up. 

I’ve never really had traditionally made jambalaya so I’m not sure how well this stacks up but it is delicious! It’s legal on Stage 4 of the GAPS Diet as long as you are tolerating nightshades (tomatoes and peppers.)

One of the most important ways to replenish a malnourished body is to eat a variety of nutrients that come from a variety of sources. Depending on where you live (i.e. a landlocked state like Colorado) seafood may not be a class of food you commonly partake in. When you purchase seafood, it should always be wild caught and sourced from a location that is not off the coast of China. When seafood is fresh, it tastes very mild. As it ages, it will become more and more “fishy.” Flash frozen seafood is often the best because was preserved in the freshest state possible.

Jambalaya is traditionally served over rice. While rice isn’t GAPS Legal, if it is something you are tolerating or eating currently, I have a blog post on how to properly prepare rice here. If you are on full GAPS, wild rice is legal and you can learn how to properly prepare wild rice here. I think it’s delicious to eat this jambalaya on it’s own and don’t miss the rice.

Ingredients for Jambalaya:

• 3 tbsp Lard

• 7 cups of Stock

• 2 Chicken Breasts, cubed

• 1 lb. Scallops

• 10 oz. Salmon

• 2 lb Jumbo Shrimp

• 9-10 Medium Tomatoes

• 3 Stalks of Celery

• ½ Large Onion

• 2 Bell Pepper

• 2 ½ tbsp Salt

• 1 tbsp Paprika

• 1 tbsp Cayenne Pepper

• 1 tbsp Freshly Ground Pepper

• 1 tbsp Dried Oregano

• ⅛ cup parsley

Directions for How to Prepare Jambalaya:

In a large stock pot, add 2 tbsp of lard and heat on medium high heat. Add chicken once it’s heated and stir to cook in lard. 

In a bowl, combine the spices. Roughly chop the parsley.

Generously coat the chicken with a few shakes of the spice mixture.

Remove the chicken pieces from the pan while leaving the juices in the pot.

Roughly chop the tomatoes. Add them to the pot. Add 1 - 2 tsp of the spice mixture. Simmer for about 10 - 15 minutes until soft. Stir constantly to prevent sticking. Immersion blend them tomatoes slightly. You still want a few chunks in.

Pour the stock into the pot with the tomatoes. Add in chopped parsley.

Chop celery into small half moons. Add the celery to the pot with the tomato and stock mixture.

Chop the onions into bite size pieces. Cut the bell pepper into chunks. 

In a cast iron skillet, heat 1 tbsp of lard. When it’s melted, add the onions and bell peppers to fry. Sprinkle with 1 - 2 tsp of seasoning mixture.

Mince the garlic. Add to the pan with the onions and bell peppers. Cook for about a minute.

Add the chicken back into the tomato mixture pot. 

If necessary, remove the skin from the salmon. Cube the salmon into chunks. Add the salmon to the onion and bell pepper mixture.

Rinse the scallops with filtered water. Add the scallops to the onion and bell pepper mixture. Sprinkle the remaining seasoning mixture over the top of the scallops and stir. Let cook for a few minutes.

Rinse the jumbo shrimp. Add them directly to the pot of the tomato mixture.

After a few minutes, add the scallops, salmon, onions, and bell pepper mixture to the large stock pot with the tomatoes.

Simmer everything for about 15 to 20 minutes to allow the seafood to cook and the flavors to meld. Be careful to not overcook your seafood.

Enjoy!

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Easy Jambalaya

Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• 3 tbsp Lard
• 7 cups of Stock
• 2 Chicken Breasts, cubed
• 1 lb. Scallops
• 10 oz. Salmon
• 2 lb Jumbo Shrimp
• 9-10 Medium Tomatoes
• 3 Stalks of Celery
• ½ Large Onion
• 2 Bell Pepper
• 2 ½ tbsp Salt
• 1 tbsp Paprika
• 1 tbsp Cayenne Pepper
• 1 tbsp Freshly Ground Pepper
• 1 tbsp Dried Oregano
• ⅛ cup parsley

Instructions:

How to cook Easy Jambalaya

1. In a large stock pot, add 2 tbsp of lard and heat on medium high heat. Add chicken once it’s heated and stir to cook in lard.
2. In a bowl, combine the spices. Roughly chop the parsley.
3. Generously coat the chicken with a few shakes of the spice mixture.
4. Remove the chicken pieces from the pan while leaving the juices in the pot.
5. Roughly chop the tomatoes. Add them to the pot. Add 1 - 2 tsp of the spice mixture. Simmer for about 10 - 15 minutes until soft. Stir constantly to prevent sticking. Immersion blend them tomatoes slightly. You still want a few chunks in.
6. Pour the stock into the pot with the tomatoes. Add in chopped parsley.
7. Cop celery into small half moons. Add the celery to the pot with the tomato and stock mixture.
8. Chop the onions into bite size pieces. Cut the bell pepper into chunks.
9. In a cast iron skillet, heat 1 tbsp of lard. When it’s melted, add the onions and bell peppers to fry. Sprinkle with 1 - 2 tsp of seasoning mixture.
10. Mince the garlic. Add to the pan with the onions and bell peppers. Cook for about a minute.
11. Add the chicken back into the tomato mixture pot.
12. If necessary, remove the skin from the salmon. Cube the salmon into chunks. Add the salmon to the onion and bell pepper mixture.
13. Rinse the scallops with filtered water. Add the scallops to the onion and bell pepper mixture. Sprinkle the remaining seasoning mixture over the top of the scallops and stir. Let cook for a few minutes.
14. Rinse the jumbo shrimp. Add them directly to the pot of the tomato mixture.
15. After a few minutes, add the scallops, salmon, onions, and bell pepper mixture to the large stock pot with the tomatoes.
16. Simmer everything for about 15 to 20 minutes to allow the seafood to cook and the flavors to meld. Be careful to not overcook your seafood.
17. Enjoy!

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