BROCCOLI LEMON DETOX SOUP (vegan, no fat)

This soup is an easy side dish that you can add to any meal to boost your fiber, potassium, and vitamin c intake. It’s super rich in sulfur compounds that stimulate glutathione production in the body, making it a great detox soup for the spring. Broccoli is also a great source of DIM- a compound that clears excess estrogen from the body, in turn balancing the hormones. I love keeping soups like this in the fridge for maintaining my overall health and wellness!

INGREDIENTS:

3 pounds broccoli, rinsed, tough ends trimmed, cut into florets

1 small onion, chopped

1 inch chunk ginger, peeled and sliced

4 cloves garlic, peeled

4 stalks celery, roughly chopped

4 cups filtered water

1-2 teaspoons sea salt (add after cooking)

Juice of one lemon (add after cooking)

DIRECTIONS:

Place all ingredients except lemon juice and salt in a large stockpot with a lid. Bring to a boil then reduce heat, cover, and let simmer for about 15 minutes, or until the broccoli is fork tender and falls apart easily.

Allow to cool for a bit and then transfer to a high speed blender. I use my Vitamix to get a smooth and creamy consistency. I don’t recommend using a hand blender for this

Blend on high until completely smooth. Add one teaspoon of salt and the juice of one lemon and taste. Add more salt if desired, and add more water to reach your preferred consistency.

Allow to cool before storing in the fridge. This makes 2-3 large mason jars of soup, depending on how much water you add.

I made this soup free of added fat and cooking oils to keep it super light and fresh. If you would like a deeper, richer flavor, you could sauté the onion in a tablespoon of olive oil until caramelized, then add the ginger and garlic and sauté for a minute until fragrant. Add the remaining ingredients and follow the recipe as written. For a bisque-like soup, add a cup of full fat coconut milk at the end. However you choose to enjoy it, you’re getting a healthy, delicious soup!

Cannellini, Bacon & Veggie Soup (gluten free, dairy free)

I made this super yummy soup last night for dinner, and I thought I would take a photo of it and share the recipe before I polish off the leftovers for breakfast this morning (I'm eating as I write!).  The boys and I met up with some friends at the beach yesterday while Ben stayed home for some downtime, and as we were driving home at 5 pm I had no idea what we were going to have for dinner.  I remembered that I had recently bought a couple of cans of cannellini beans, and that we still had weekend bacon in the fridge plus leftover fresh rosemary from Thanksgiving, and a big mason jar of homemade chicken stock waiting to be used up.  It seemed like the beginnings of a great soup, and since it's been "chilly" here lately, it just seemed appropriate to make something warm and comforting to eat.  It's healthy, hearty, and full of that umami flavor that I just love.  I hope you enjoy this as much as we did, and if you have any leftovers, it really is a delicious way to start the day.

INGREDIENTS

3 tbsp extra virgin olive oil

1/2 medium yellow onion, diced

5 stalks organic celery, diced

3 medium organic carrots, sliced into 1/2 inch rounds

5 cloves garlic, finely minced

1 tbsp finely chopped fresh rosemary

1 small orange flesh sweet potato, peeled and diced into 1/2 inch cubes

3 cups organic chicken stock

1 cup water

1 cup finely chopped organic Lacinato kale

1 tsp dried thyme

2 cans organic cannellini beans, drained and rinsed well

6 slices thick nitrate-free bacon, cooked until crispy, then chopped

1/4 cup chopped Italian parsley

1-2 tsp Himalayan pink salt

Fresh ground pepper, to taste

DIRECTIONS:

1. In a large stockpot or Dutch oven, heat the olive oil over medium low heat and saute onions until they start to brown.

2. Add the celery, carrots, garlic, rosemary, and sweet potato and saute for another 5-7 minutes.

3. Add the chicken stock, water, kale, and dried thyme. Stir and bring to a boil, then reduce heat to low, cover, and let simmer for 15-20 minutes.

4. Stir in the cannellini beans, bacon, and Italian parsley. Let simmer for 5-10 minutes, until the veggies are fork tender, but don't over cook. You don't want everything to end up super mushy.

5. Add 1 tsp Himalayan pink salt, and check for seasoning. Add more salt if needed. I used 2 tsp total, but it will depend on how salty your chicken broth is to begin with. Add a little black pepper at this point, if you'd like.

6. Ladle into soup bowls, and enjoy! This would be delicious with grated Parmesan or Romano cheese on top, if you eat dairy.

Sneaky Veggie & Beef Soup (paleo)

We all know that some kids are better at eating their vegetables than others. Well, If you happen to have a picky eater in your house, then this recipe is for you.  Why do I call it Sneaky Veggie and Beef Soup?  Because I sneak 3 stalks of celery, one whole red bell pepper, and 3 packed cups of hearty kale leaves in this dish, but all of the vegetables are blended into a purée before cooking, so nobody would ever know!  With the fresh, familiar flavors of tangy lime, smokey cumin, and sweet red bell pepper, this sneaky soup sure pleased all three of my guys at dinner last night, and Nikhil (my fussy one) had no clue that he was eating green vegetables.

To make a meal out of it, I served our soup over jasmine rice that I spiced with a quarter teaspoon each of turmeric and cinnamon, and my two year old gobbled up his first serving and quickly went in for seconds.  If you can tolerate dairy (lucky you!), I'd bet that a dollop of sour cream would be a divine accompaniment. And if you are eating Paleo or grain free as I am these days, you could enjoy this delicious soup alone, with slices of ripe avocado, or with some roasted squash or sweet potatoes.  No matter how you decide to enjoy your Sneaky Soup, I hope you and your family loves it as much as mine!

INGREDIENTS:

2 tbsp extra virgin olive oil

1 pound grass fed ground beef*

1/4 cup dried onion or 1/2 cup fresh yellow or white onion, finely diced (I used dried onion because that's all that I had in the house.  Be sure it's dried onion flakes, and not onion powder.)

1 large red bell pepper, seeds removed, roughly chopped

3 large stalks celery, roughly chopped

3 packed cups kale leaves

4 cloves garlic, peeled

2 cups chicken broth**

1.5 tbsp ground cumin

1/2-1 tsp sea salt (depends on your preference and how salty your broth is)

1 tbsp fresh lime juice

1/4 cup chopped cilantro leaves

* If you don't care for beef, ground turkey would be a great substitute.

**If you use reduced sodium broth, you'll most likely need to add extra salt at the end to achieve the right flavor.

DIRECTIONS:

Pour 2 tablespoons of extra virgin olive oil into a large soup pot and heat over a medium setting.  Add in the dried onion or fresh onion plus your ground beef, and begin to break the beef apart with a wooden spoon.  Continue cooking the beef over medium-low heat, crumbling the meat as much as possible, and stirring everything to allow the onions to cook through until at least translucent, if you used fresh onions.  If you used dried onions, they will do their thing and turn a little golden brown.

While the beef and onions are cooking, prepare your vegetables:  Place the red bell pepper, celery, garlic, and chicken broth in your blender cup, and process until everything is blended into a smooth puree.  Add in the kale leaves, and blend again until the kale is pureed (you could try adding all of the veggies on the first try, but kale is pretty bulky so it might not all fit). You'll have a somewhat frothy, watery, strange looking liquid, but don't worry- this will all cook down and turn into a beautiful soup.

Once the beef and onion have cooked through, add the pureed veggies and broth mixture, ground cumin and 1/2 teaspoon of sea salt to the pot.  Give everything a good stir, and then bring it to a boil.  Once you've reached a boil, reduce the heat to a simmer, and let it cook uncovered for about 20-30 minutes until the liquid has reduced and you're left with a rich, somewhat thick soup.  The consistency of the soup will be almost as thick as chili, but definitely "soupier."

Once you've reached a consistency that you're happy with, turn off the heat and stir in the remaining 1/2 teaspoon of salt and fresh lime juice.  Ladle into bowls and garnish with fresh cilantro leaves.  Enjoy!

Slow Cooker Chicken Curry (paleo)

It's almost Thanksgiving!

I love this time of year. The weather in my neighborhood cools down to a perfect 78 degrees, and everyone starts to get super festive with get togethers, holiday activities, and lots of yummy food.  I had my girlfriends over on Saturday evening for a potluck and jewelry party (you can check out my friend Chun's dainty pieces here), and my contribution to the dinner table was this Slow Cooker Chicken Curry that turned out to be a hit.  I make this dish probably 2-3 times a month, and I almost always put it on the menu if we are entertaining guests.  Aside from being a crowd pleaser (it's even kid-approved), it's an easy, fool-proof recipe that requires little prep time, and then the slow cooker does the majority of the work for you.

I used to make my curry with a can of organic diced tomatoes and a couple of tablespoons of tomato paste, but last week I started on a modified version of the Autoimmune Protocol Diet, which sadly does not include tomatoes or any of the nightshade vegetables.  It may sound like an extreme way of eating, especially since I don't actually have autoimmune disease, but this anti-inflammatory diet has already improved my digestion and lessened my fatigue symptoms in just 6 days, so it's 100% worth it to me to stick with this eating plan for now.

To make my Slow Cooker Chicken Curry nightshade free, I used puréed pumpkin in place of the tomato, and it turned out wonderfully!  I thought that the pumpkin would be a perfect substitute for the tomato because of it's slightly tart flavor, and because it goes so well with spices such as cinnamon, clove, and cardamom.  You can't taste the pumpkin in the curry, but it gives the dish a beautiful color, a boost of fiber and nutrients such as beta carotene, and it blends with the coconut milk and spices to create a deeply flavorful sauce.  If anyone in your family is finicky about eating their vegetables, this is a fantastic way to sneak some veggies into their diets.  I'm sharing a batch of this at Nikhil's Thanksgiving celebration tomorrow at school, and I am curious to see how the parents and kids like it!

Whether you are looking for a seasonal alternative to the traditional Thanksgiving dinner, or wanting to add a hearty slow cooker meal into your weekly rotation, I hope you try this out and enjoy it as much as we do!

Prep time: about 25 minutes  Cook time: 5-6 hours  Servings: 10-12 (you'll have leftovers for sure)

INGREDIENTS:

4-5 pounds boneless skinless chicken thighs

1 cup pure pumpkin purée (canned or homemade)

1 14 oz can full fat coconut milk

1 medium yellow onion, peeled and cut into large chunks

5 cloves garlic, peeled

2 inch chunk of fresh ginger, peeled and cut into chunks

1 cinnamon stick

1 tbsp ground cumin

1 tbsp ground coriander

1.5 tsp ground turmeric

6 whole cardamom pods

6 whole cloves

1 bay leaf

1 1/2 tsp sea salt

15 turns of the pepper mill

1/4 cup fresh lemon juice (or more to taste)

1/4 cup chopped cilantro

Note: If you would like to try my original recipe that calls for tomato, simply replace the pumpkin purée with one 14 oz can of diced tomatoes, plus 2 tablespoons of tomato paste, and omit the cinnamon stick.  Add the diced tomatoes to the blender with the coconut milk, ginger, garlic, and onion, and purée until smooth, then add this sauce to the chicken and dry spices. The rest of the recipe remains the same.  If you'd like to make the pumpkin recipe, but can tolerate tomatoes, I highly recommend adding a tablespoon or two of tomato paste to your curry.  It gives the dish a beautiful depth and really brings everything together. If you are sticking to the pumpkin recipe, be sure to add lots of lemon juice to taste, as it will brighten the curry and tie the flavors together.

DIRECTIONS:

Rinse your chicken under cold water, and shake off as much water as possible.  Trim any excess fat from the chicken thighs, and cut the meat into large chunks.  Place the chicken in the pot of your slow cooker, and get started on the sauce.  Place the coconut milk, onion, garlic, and ginger into a high speed blender or food processor, and blend on high until smooth.  Pour this mixture over the chicken, then add the pumpkin, and all of the spices- cinnamon, cumin, coriander, turmeric, cardamom, cloves, bay leaves, salt, and pepper- and give it a good stir.  Cover the pot, and turn your slow cooker to the low setting.  Let it do its job for 4 or 5 hours, then turn the setting to high, and crack the lid so that the steam can escape and the sauce can reduce, stirring occasionally.  I usually do this in the last hour or 2.  Alternatively, you can leave it on low for 8 hours overnight, or while you're gone during the day, and you most likely won't need to let the sauce reduce.  When you are ready to serve, stir in the lemon and cilantro, and do a taste test.  Add more salt and/or lemon if necessary, to taste.  Serve with rice, quinoa, or chapati.  I like to eat mine drizzled with virgin coconut oil and a squeeze of lemon, with a side of roasted sweet potatoes and a dollop of green chutney. For a little kick, I suggest adding some Sriracha or your favorite hot sauce.

I hope you all have a wonderful Thanksgiving holiday filled with love, gratitude, and good food.  I am certainly grateful for all of you.

With Aloha,

Fauzia

Creamy Leek, Mushroom & Chicken Soup (paleo)

Yesterday afternoon I decided to make some homemade gluten free pizza crust so that the boys could have pizza night, which is Nikhil's favorite.  While I was waiting for the dough to rise, I searched through the fridge to figure out what I was going to make for myself for dinner, because as much as I love pizza, the bread & cheese combo just doesn't agree with me.  My internal clock must sense that it's officially fall now, as somehow I was craving soup again, even though it continues to be close to 90 degrees here!  In the fridge I found a whole leek and a bunch of fresh dill leftover from the delicious Summertime Salmon Chowder that I made last week, as well as the remnants of a rotisserie chicken that I had picked up over the weekend.  I also found a handful of crimini mushrooms in the fridge, which I thought would work well with the leeks and the dill.  My findings were especially fortuitous because I love mushrooms and any type of onion, but Ben barely tolerates them (I think he's mildly allergic to onions), so I wouldn't normally make something like this for the family.  I knew Ben would enjoy pizza night with the boys, so I got to work on my own dinner, and came up with this oh so yummy soup.

INGREDIENTS:

3 tbsp extra virgin olive oil

1 medium leek, halved lengthwise then thinly sliced (2 cups)*

2 stalks celery, halved lengthwise then sliced into 1/4 inch thick pieces

5 crimini mushrooms, thinly sliced

1 can full fat coconut milk

2 cups chicken stock**

1 1/2 tsp paprika

10 turns of the pepper mill

2 Tbsp chopped fresh dill

1 1/2 cups cooked chicken, roughly chopped (I used a rotisserie chicken)

1/2 tsp sea salt, or less to taste

*A tip about cooking with leeks: I was taught to use the white and light green portion of the leek, and not the darker green, tougher part.  Leeks grow in sandy soil, so you want to be sure to properly rinse your leeks in a colander after slicing them.  You can also soak the sliced leeks in a large bowl of water to let the heavier soil sink to the bottom, and then rinse several times to ensure that all debris has been removed.  You don't want gritty soup!

**If you use reduced sodium stock, you may need to add more salt at the end to achieve the right flavor.

DIRECTIONS:

In a large soup pot with a tight fitting lid, heat the olive oil over medium heat.  Add the leeks, celery, and mushrooms to the pot and saute your veggies until the leeks are tender, and have just started to brown a little bit, about 8 minutes.  Stir in the coconut milk, chicken stock, paprika, black pepper, and dill, and bring to a low boil.  Place the chicken in the pot, give everything a good stir, and then cover your pot.  Reduce the heat to the lowest setting, and let it simmer for 10 minutes, until the celery is tender.  Taste your soup, and if you require more seasoning you can add 1/4-1/2 teaspoon of sea salt.  I added 1/2 teaspoon of salt to mine, and it tasted perfect.  Ladle the soup into bowls and garnish with some dill fronds if you'd like.  I devoured mine on it's own, but I think it would be delicious with some buttered gluten free toast, or a chunk of crusty sourdough bread.  I recommend making a double batch of this soup so that you can freeze some to have on a chilly night when you just don't feel like cooking.

Enjoy, friends!

Summertime Salmon Chowder (paleo, aip-friendly)

Despite our humid, 88 degree weather here, I found myself craving salmon chowder of all things the other afternoon.  I did an online search for a Paleo version, and thought that the ingredient list of Sarah Fragoso's Scrumptious Salmon Chowder looked appealing.  I had most of what I needed at home except for carrots, bacon, and leeks, so the boys and I took a trip to our well air conditioned grocery to get some stuff.  It was a great excuse to get out of the house and cool off. Although Sarah's recipe doesn't call for it, I picked up some crisp celery at the store to add to my soup because I wanted that extra savory flavor in there.  I also opted to cook the bacon in whole strips, and then poured off the bacon fat and replaced it with virgin coconut oil before sauteing my veggies.  I know it's common in Paleo cooking to use a fair amount of bacon fat, but I'm just not a fan.  I made a few more changes to the recipe, but mostly stuck to Sarah's ingredient list and I have to say that the result truly was scrumptious!  Both of my boys enjoyed the dish, and I ate two large bowls at dinner, plus a bowl for lunch the next day.  I shared it with a friend of mine, and her response to her first bite was "yes!"  So, even though this is not my original recipe, I wanted to share it with you because it's just that good.  And if you feel like checking out the Everyday Paleo website, be sure to look for Sarah's Puerto Rican Beef and Chocolate Custard recipes.  They are two of my faves.

Adapted from Everyday Paleo

INGREDIENTS:

12 oz nitrate and nitrite free bacon, cooked until crispy

1 Tbsp virgin coconut oil

1 ½ cups leeks, sliced into thin rounds- about one medium sized leek*

3 large carrots, peeled and cut into 1/4 inch thick half moons

2 stalks celery, chopped

3 cups chicken stock- not reduced sodium**

1 13.5 oz can full fat coconut milk

2 tablespoons fresh dill, chopped

1 lb of wild salmon fillets (skin and bones removed)

10 turns of the pepper mill (omit for AIP)

*A tip about cooking with leeks: I was taught to use the white and light green portion of the leek, and not the darker green, tougher part.  Leeks grow in sandy soil, so you want to be sure to properly rinse your leeks in a colander after slicing them.  You can also soak the sliced leeks in a large bowl of water to let the heavier soil sink to the bottom, and then rinse several times to ensure that all debris has been removed.  You don't want gritty soup!

**If you use reduced sodium stock, you may need to add salt at the end to achieve the right flavor.

DIRECTIONS:

First, cook the bacon in a large skillet until it's crispy, then transfer it to a plate lined with paper towels (to absorb the excess oil), and pour the bacon fat from the skillet into a disposable receptacle.  You may need to cook the bacon in two batches.  Add the coconut oil to the skillet (or a soup pot if your skillet is too shallow), then add in your leeks, carrots, and celery.  Saute the veggies until they are tender- I cooked mine for about 7 minutes over medium heat.  While your veggies are cooking, chop the crisped bacon into small bite sized pieces.  Now add your coconut milk, chicken stock, bacon, black pepper, and dill to the pot and bring to a low simmer.  Add in the whole salmon fillets and gently simmer until the fish starts to flake apart, which should take 5 minutes or so.  Once the salmon has cooked through (but not overcooked!), and the carrots are tender, your chowder is ready.  Ladle into bowls and garnish with a few sprigs of fresh dill if you'd like.

Enjoy!