SOUPS AND STEWS

Classic Pumpkin Soup

Classic and simple, this recipe combines sweet potatoes and pumpkin to create a delicious and somewhat unusual soup. Don’t let the simplicity of the ingredients fool you—it is bursting with flavor and makes a great soup for a lazy fall afternoon. Add a touch of cinnamon or nutmeg for a little extra spice.

• 2 tablespoons olive or coconut oil • 1 onion, chopped • 1 garlic minced • 1½ pounds pumpkin flesh, chopped roughly

• 2 medium sweet potatoes, peeled and roughly chopped • Freshly ground black pepper, to taste • 4 cups chicken stock • 1 cup canned coconut milk

Add the cooking oil to a large pot and simmer the onions in it until they are soft. Add garlic and simmer until you begin to smell the aroma.

Add chopped pumpkin and sweet potatoes, cook for a few minutes. Season with freshly ground black pepper.

Add the stock. Bring to a boil and let simmer for approximately 25 minutes, or until the sweet potatoes and pumpkin are tender.

Stir in the coconut milk.

Serve with an extra dash of coconut milk on top.

Serves 4

Beet-Red Soup

Beet-Red Soup

This soup is a great idea around Halloween because of the vibrant red color that boasts a very close resemblance to blood. Extremely simple and easy to prepare, this would be a great soup for any Halloween party or cold October night.

• 3 tablespoons olive or coconut oil • 1 medium onion, chopped • 2 cloves garlic, minced

• 6 medium beets, scrubbed, peeled, and cubed • 2 cups chicken broth • Freshly ground black pepper, to taste

In a large pan, heat the oil and add the onion and garlic, stirring for approximately 5 minutes, or until soft. Add chopped beets and cook for another minute.

Stir in the chicken broth and season with fresh ground pepper. Bring to a boil and then reduce to a simmer for approximately 25 minutes, or until the beet cubes are tender.

Serves 4

Cold Green Soup

Cold Green Soup

This soup can be prepared using nothing more than a blender or food processor. The avocado adds a nice touch of richness to this otherwise quite light soup. The ingredients read like a list of health and nutrient-rich suggestions, and the ease of preparation will make this a welcome addition to your soup recipes.

• ½ pound asparagus, cut into 2-inch pieces • 2 cups cold water • ¼ pound spinach, stems removed • 4 green onions, chopped

• 1 large cucumber, peeled and chopped • 1 avocado, chopped • 2 tablespoons lemon juice • ¼ cup fresh mint leaves • Freshly ground black pepper, to taste

Put the asparagus into a blender with ½ cup of the water and puree until smooth.

Add the spinach, green onions, cucumber, and another ½ cup of water. Blend again until smooth. Add the avocado, lemon juice, and mint and repeat blending with the remaining water. Season to taste with pepper. Serve immediately.

Serves 4

Creamy Mushroom Stew

This stew is exceptionally filling as well as tasty. The coconut milk adds a good weight to the stew, and the portobello and white button mushrooms mixed with the oil add a taste that you won’t soon forget. This can be served as a meal in itself or with a small side dish.

• 1 pound of portobello and white button mushrooms, stems removed and chopped • 2 tablespoons olive or coconut oil • 2 onions, chopped • 4 cloves garlic, minced

• Freshly ground black pepper, to taste • ¼ cup organic red wine • ½ cup coconut milk • Handful of fresh thyme, leaves picked • 2 green onions, chopped

Rinse and pat dry all of the mushrooms.

Heat a sizeable skillet over medium heat. Heat the oil. Mix in the onions and garlic. Cook until they begin to brown, approximately 7 minutes.

Add in the mushrooms and season to taste with ground black pepper. After cooking for a few minutes, you will see that the mushrooms let off moisture. Continue to cook until this moisture evaporates completely.

Add the wine and the coconut milk and mix well to create an even distribution of flavor.

Let the stew simmer for a few minutes and then add in the thyme leaves and green onions. Allow to simmer on a low heat until it thickens. Serve immediately.

Serves 4

Creamy Asparagus Soup

Soups are surprisingly satisfying and are usually nutrient dense as well. Asparagus has a fresh, slightly acerbic taste that pairs well with the cream in this soup. Asparagus is available year-round, although it’s at its best in the spring. Look for bright green stalks with closed tips. Open tips indicate the asparagus is old.

• 2 tablespoons olive or coconut oil • ¼ cup finely chopped shallots • 1 pound asparagus, steamed • Freshly ground black pepper, to taste

• 2 cups chicken stock, preferably homemade • 1 cup full-fat coconut milk • 1 tablespoon organic white wine

Heat the oil in a large saucepan. Sauté the shallots for 5 minutes, or until tender. Place the shallots and the steamed asparagus in a blender or food processor and puree until smooth. Season with freshly ground black pepper.

Transfer the asparagus puree back to the saucepan. Add the remaining ingredients and heat to a simmer. Simmer for 20 minutes and serve.

Serves 4

Smoky Pumpkin Soup

Most pumpkin soups are somewhat sweet, but this one has a deep, smoky flavor and a bit of heat. Serve it on a cool, autumn day for an instant warm-up.

• 1 tablespoon olive or coconut oil • ½ cup diced • 2 strips uncured, nitrate-free bacon, diced • 1 small can green chilies

• 1 cup pureed pumpkin • 2 cups chicken broth • ½ cup full-fat coconut milk • ½ teaspoon chipotle chili powder • Freshly ground black pepper, to taste

Heat the oil in a large saucepan. Add the onions and bacon and cook until tender, stirring frequently. Transfer the onions and bacon to a blender, along with the canned chilies. Puree until smooth.

Combine the pureed mixture with the remaining ingredients in the saucepan. Season with freshly ground black pepper. Heat to simmering, but do not boil.

Serve piping hot.

Serves 4

Chicken and Sweet Potato Soup

This delectable soup is a unique twist on chicken soup. With lots of herbs and spices and savory sweet potatoes, you’ll love this healthy chicken stew.

• 2 tablespoons olive or coconut oil • 1 small onion, chopped • 2 cloves garlic, minced • 1 medium carrot, finely diced • 1 teaspoon thyme • ½ teaspoon oregano • 2 pounds boneless, skinless chicken thighs • Freshly ground black pepper, to taste

• 4 cups homemade chicken broth • 6 cups water • 1 bay leaf • 1 jalapeño, diced • 1 large sweet potato, peeled and diced • 1 bunch Swiss chard, leaves shredded and stems sliced • 1 bunch green onions, chopped • Juice of 1 lemon

Heat a large Dutch oven over medium-high heat. When hot, add oil, onion, garlic, carrot, thyme, and oregano, and cook until onion is softened and slightly translucent, about 8 minutes.

Cut chicken thighs into slices and season with pepper if desired. Add chicken to pot and continue to cook for another 10 minutes, stirring occasionally.

Reduce heat to medium, add chicken broth, 6 cups water, bay leaf, jalapeño, sweet potato, chard, and green onions and simmer for 20 minutes. Season with freshly ground black pepper.

Add the lemon juice and serve immediately.

Serves 6

Paleo Cream of Mushroom Soup

Paleo Cream of Mushroom Soup

This delicious creamed soup gets it’s texture from avocado. It’s a filling and flavorful soup that makes a great starter course to a Paleo dinner, but it can also make a light meal in itself when served with a green salad.

• 2 ripe avocados • Juice of 1 lemon • 2 cloves garlic, minced • 2 cups water • 1 tablespoon olive or coconut oil • 1 mushroom, sliced

• 1 red bell pepper, diced • ½ small onion, diced • 2 tomatoes, seeded and diced • Fresh chopped basil, for garnish • Freshly ground black pepper, to taste

In a food processor, blend avocado, lemon juice, garlic, and 2 cups water. Set aside. Meanwhile, heat a medium saucepan with tall sides over medium-high heat. Add the oil. Sauté mushrooms, bell pepper, onion, and tomatoes until they begin to soften.

Add the blended avocado mixture and simmer until warmed through. Season with basil and freshly ground black pepper. Serve immediately.

Serves 4

Classic Gazpacho

Classic Gazpacho

If you’ve never had gazpacho, you don’t know what you’re missing. Essentially a cold soup, it’s a refreshing starter in the heat of summer when you don’t want something hot, but can’t stand to eat another salad. This classic tomato version is easy, refreshing, and sure to become a household staple.

• 4 large, ripe tomatoes, roughly chopped • 1 small onion, chopped • 1 medium cucumber, peeled and chopped

• 1 small bunch fresh parsley • 1 clove garlic, chopped • Juice of 1 lemon • 1 cup ice-cold water • Freshly ground black pepper, to taste

Put all ingredients in a blender or food processor and process until vegetables are finely chopped. If you would like a pureed soup, continue blending until desired consistency. Season with freshly ground black pepper.

Chill for at least 1 hour and serve cold.

Serves 4

Vegetable Beef Soup

This is a classic beef vegetable soup with a few spices thrown in for added flavor. Feel free to use whatever vegetables you have on hand or whatever you like best to customize it to your tastes.

• 2 tablespoons olive or coconut oil • 1 onion, diced • 1 pound grass-fed beef stew meat • 2 cups homemade beef stock • 2 stalks celery, chopped • 4 medium carrots, sliced into rounds • 1 pound fresh baby spinach

• 1 tablespoon fresh parsley, chopped • ½ teaspoon coriander • ½ teaspoon garlic powder • ¼ teaspoon ground marjoram • Freshly ground black pepper, to taste • Lemon juice, for seasoning

Heat a large Dutch oven over medium-high heat.

When pan is hot, add the oil and onion. Cook for 3 minutes until onions are lightly browned. Add beef and brown for 5 to 6 minutes, stirring occasionally.

Turn heat down to medium-low, and add the rest of the ingredients to the pot. Season with freshly ground black pepper.

Simmer for 35 to 45 minutes, or until beef is tender and melt-in-your-mouth delicious. Season with lemon juice if desired. Serve immediately.

Serves 4 to 6

Cream of Broccoli Soup

Cream of Broccoli Soup

Cream soups traditionally rely on flour and cheese to thicken them, but pureed vegetables are really all you need. A bit of full-fat coconut milk adds a luxurious texture to this soup.

• 2 tablespoons olive or coconut oil • ½ cup onion, chopped • 2 cups broccoli, steamed • 2 cups chicken stock, divided • Freshly ground black pepper, to taste

• ½ cup full-fat coconut milk • 1 teaspoon thyme • ½ teaspoon nutmeg • Lemon juice, for seasoning

Heat the oil in a skillet over medium heat. Add the onions and sauté them until they are tender.

Place the onions, broccoli, and ½ cup chicken stock in a blender. Puree until smooth. Season with freshly ground black pepper.

Transfer the broccoli puree to a large saucepan and add the remaining ingredients. Simmer for 20 minutes to heat through. Season with lemon juice if desired. Serve immediately.

Serves 4

Hearty Paleo Stew

Is there anything more satisfying than a big bowl of beef stew? This recipe is modified (although just slightly) to fit right in with the plan so you won’t miss a beat. If you don’t have turnips, you can just as easily substitute sweet potatoes.

• 4 slices uncured, nitrate-free bacon, diced • 4 to 6 pounds grass-fed beef roast, cubed • 1 small onion, finely chopped • 2 garlic cloves, minced

• 2 large carrots, diced • 2 turnips, diced • 1 cup tomatoes, diced • 1 teaspoon dried thyme • Freshly ground black pepper, to taste • 1 to 2 cups beef or chicken stock

Heat a large stockpot and add bacon. Cook until almost crisp, and add the cubed beef. Sear on all sides until golden brown.

Add onion and garlic, cook until both are soft, add carrots, turnips, tomatoes, and thyme. Simmer 5 minutes. Season with freshly ground black pepper.

Add stock and bring to a boil. Reduce heat and simmer 4 to 5 hours on low heat, or until beef is melt-in-your-mouth tender, and serve.

Serves 4 to 6

Spicy Southwestern Chicken Soup

Every culture has its version of chicken soup—all hearty and soul satisfying. And Grandma was right—chicken soup contains anti-inflammatory properties that can relieve cold symptoms, according to the University of Nebraska Medical Center. This chicken soup is perfect for the Paleo diet. It’s chock-full of chicken (for protein) and tasty vegetables.

• 2 tablespoons olive or coconut oil • ½ cup onion, chopped • ½ cup red bell pepper, chopped • ½ cup zucchini, chopped • 1 teaspoon garlic, minced • 1 (8-ounce) can roasted, chopped green chilies • 1 (14-ounce) can diced tomatoes with chilies

• 4 cups chicken stock • 2 cups cooked chicken, shredded • 2 teaspoons cumin • 2 teaspoons chili powder • ½ teaspoon cayenne pepper • Freshly ground black pepper, to taste

Heat the oil in a large stockpot. Add the onions, bell pepper, zucchini, and garlic and cook until tender.

Add the remaining ingredients and heat to simmering. Season with freshly ground black pepper. Simmer for 30 minutes and serve.

Serves 4

Not-Your-Grandma’s Minestrone

Traditional minestrone includes beans and pasta, but this version is a hearty vegetable soup.

• 2 tablespoons olive or coconut oil • 1 pound grass-fed beef stew meat • ¼ cup onion, chopped • ¼ cup celery, chopped • 1 teaspoon garlic, minced • 4 cups beef stock • 1 (14-ounce) can diced tomatoes, with the juice

• 3 carrots, peeled and sliced in thin slices • ¼ cup kale or spinach, chopped • ¼ cup broccoli florets • ½ cup zucchini rounds • Freshly ground black pepper, to taste

Heat the oil in a stockpot over medium heat. Brown the stew meat and add the onions, celery, and garlic, cooking until the vegetables become tender.

Add the remaining ingredients to the stockpot and raise the heat to simmering. Simmer for 20 to 30 minutes. Season with freshly ground black pepper. Serve hot.

Serves 4

Veggie Soup with a Kick

While this is not a vegetarian recipe, it is loaded with filling, high-fiber vegetables and lots of protein. Fresh vegetables work well here, and you can substitute whatever you have or like—just be sure to stay away from starchy vegetables like white potatoes and corn.

• 4 slices uncured, nitrate-free, thick-cut bacon, diced • 1 onion, diced • 1 green bell pepper, diced • 2 medium carrots, diced • 2 zucchini, diced • ½ head cabbage, shredded

• 1 pound grass-fed ground beef • 1 cup canned tomatoes with juice • 1 tablespoon chili powder • ½ teaspoon cayenne pepper • 2 cups chicken or beef stock • Freshly ground black pepper, to taste

Heat a large pot or Dutch oven over medium-high heat. Add the bacon and cook until crisp. Add the onion and bell pepper and cook until softened.

Add carrots, zucchini, and cabbage, cooking until carrots are slightly tender, approximately 5 minutes.

Add ground beef and cook until browned, and then add tomatoes and seasonings, followed by stock. Bring to a boil.

Reduce heat and simmer until carrots and beef are cooked through. Season with freshly ground black pepper. Serve piping hot.

Serves 6

Velvety Squash Soup

Apples and butternut squash complement each other perfectly and are widely available in the fall. Try roasting the two together for a dinner side dish, and save enough to make this tasty soup. Butternut squash stores well in a cool pantry, but you can also freeze cubed butternut squash for later use.

• 2 tablespoons olive or coconut oil • 2 cups butternut squash, peeled and cubed • 1 cup apples, peeled, cored, and quartered • ½ cup shallots

• 4 cups chicken stock • ½ cup full-fat coconut milk • ½ teaspoon thyme • Freshly ground black pepper, to taste • 2 strips uncured, nitrate-free bacon, cooked and crumbled

Preheat oven to 450 degrees F. Heat the oil in the microwave. Spread the butternut squash, apples, and shallots on a baking sheet. Add the olive or coconut oil and toss to coat. Roast for 15 to 25 minutes, or until tender, stirring frequently so the shallots don’t burn.

Transfer the squash, shallots, and apples to a blender or food processor and puree until smooth. Pour the mixture into a stockpot and add the stock, coconut milk, and thyme. Season with freshly ground black pepper. Simmer for 20 minutes. Top with crumbled bacon.

Serve piping hot.

Serves 6