Using arugula gives this soup a lovely pepperiness and light bitterness that Pete encourages everyone to eat more of to accustom our palates to these wonderful flavors. If you’re looking to give up sugar, Pete’s advice is to train your taste buds to appreciate more bitter, astringent, and sour foods. Pete firmly believes that there is a world waiting to be discovered if we are open to experimenting with different ingredients. When you travel, you see how different cultures around the world use these ingredients as part of their staple diet, such as bitter melon (bitter gourd) in Asian cultures, bitter endive in European cultures, and astringent foods—such as pomegranate, turmeric, and lentils—in Indian culture. Give this arugula soup a go during your fast. When the fast is over, you can add in a poached egg or even some wild-caught salmon to turn it into a satisfying meal.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
1 garlic clove, finely chopped
¼ cup baby spinach leaves
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
⅓ cup baby arugula, divided
Sea salt and freshly ground black pepper
Lemon juice, to taste
2 Tbsp watercress
2 Tbsp sprouted mung beans
½ Tbsp coconut yogurt, to serve
Extra-virgin olive oil, to serve
Melt the fat in a small saucepan over medium heat. Add the onion and garlic and cook for 3 minutes, or until softened. Stir in the spinach, broth, and half the arugula and bring to a boil. Cover, reduce the heat to low, and gently simmer for 15 minutes.
Blend the soup with a handheld blender until almost smooth. Season with salt and pepper to taste. Add some lemon juice just to taste.
Ladle the soup into a warm bowl, then add the watercress and the remaining arugula.
Top with mung beans, coconut yogurt, and olive oil and serve.
calories 292.1 | 25.2g total fat (15.1g saturated fat, 0.1g trans fat) | 4.6mg cholesterol
611.2mg sodium | 6.4g total carbohydrate (0.9g dietary fiber, 2.2g total sugars, -g added sugars)
10.9g protein | 0.1mcg vitamin D | 53.4mg calcium | 1.4mg iron | 505.3mg potassium
The combination of Asian aromatics in a broth is a delicious and quick meal. This is Pete’s go-to dish as he always has a supply of fresh ginger and spring onions. Pete likes to use these two ingredients with a lot of his dishes as they can enliven humble scrambled eggs and serve as an excellent spice for steamed wild fish or even grass-fed organic beef. Here Pete has used ginger and spring onions to add some vibrancy to a simple broth and added vegetables.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
1 Tbsp julienned ginger
1¾ cups Beef Bone Broth (you can substitute chicken broth or pork broth)
1 tsp tamari
¼ tsp finely grated fresh turmeric or ground turmeric
½ cup diced turnips, cut into ½-inch dice
¼ cup shredded Chinese cabbage
1 Tbsp finely sliced spring onions
1 tsp fish sauce, plus more to taste
1 tsp lemon juice, plus more to taste
Heat the oil or fat in a small saucepan over medium heat. Add the ginger and cook for 30 seconds, until fragrant.
Add the broth, tamari, and turmeric and bring to a boil, then reduce the heat to low. Add the turnips, cover with a lid, and gently simmer for 15 minutes.
Add the cabbage and onions and simmer for 3 minutes, or until wilted.
Add the fish sauce and lemon juice.
Ladle the soup into a warm bowl and serve.
calories 236.3 | 18.1g total fat (12.6g saturated fat, 0.1g trans fat) | 3.9mg cholesterol
1362.5mg sodium | 8.9g total carbohydrate (1.8g dietary fiber, 4g total sugars, -g added sugars)
10g protein | 0.1mcg vitamin D | 60.3mg calcium | 1.7mg iron | 565.5mg potassium
This soup contains all of Pete’s favorite components: yummy chicken bone broth, eggs, lemon, herbs, and chicken. This classic Greek dish is a winner in the cooler months and can be on the table in a short period of time. If you like, you can add extra vegetables such as broccoli or zucchini rice, parsnip noodles, silverbeet, or asparagus.
Serves: 4
½ head of cauliflower (about 1⅓ pounds)
4 Tbsp coconut oil
2 small onions, finely chopped
1 garlic clove, finely chopped
6 cups Chicken Bone Broth
2 chicken thigh fillets, diced small
3 eggs
4 Tbsp lemon juice, plus extra to taste
Sea salt and freshly ground black pepper
2 Tbsp chopped flat-leaf parsley, to serve
Place the cauliflower in the bowl of a food processor and pulse into tiny, fine pieces that look like rice. Set aside.
Heat the oil or fat in a saucepan over medium heat. Add the onion and sauté until soft and translucent, about 5 to 6 minutes. Add the garlic and sauté for 1 minute, or until fragrant.
Pour in the broth and bring to a boil, then reduce the heat to low.
Add the diced chicken and cauliflower rice to the broth and simmer, stirring occasionally, for 10 minutes, or until the chicken is cooked through.
Crack the eggs into a large bowl and whisk in the lemon juice. Slowly pour in 2 cups of the hot chicken broth in a steady stream, whisking constantly, until combined. Then, whisking the chicken broth vigorously, slowly incorporate the warm lemon and egg mixture into the soup until creamy and cloudy looking.
Season to taste with salt, pepper, and more lemon juice. Serve immediately with the parsley sprinkled on top.
calories 351.6 | 25.8g total fat (15g saturated fat, 0.1g trans fat) | 183.6mg cholesterol
730.5mg sodium | 13.5g total carbohydrate (3g dietary fiber, 4.9g total sugars, 0g added sugars)
19.7g protein | 0.1mcg vitamin D | 73.3mg calcium | 2.4mg iron | 745mg potassium
In this soup Pete paired bok choy with ginger, which is a very medicinal ingredient. These two ingredients blend so well together that many dishes feature the combination, including this basic broth. It will no doubt become one of your favorite soups to enjoy not only during your fast, but well into the future. To add a little more substance to the broth when you are not on the fast, try it with some wild salmon that has been lightly poached, with 100 percent grass-fed organic sausages, or even with a couple of poached eggs for something different. Whichever way you go, just have fun.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
1 garlic clove, finely chopped
2 Tbsp julienned ginger
1½ cups Chicken Bone Broth (you can substitute beef, pork, or fish broth)
1½ tsp tamari
½ tsp sesame oil
½ head baby bok choy, trimmed, roughly chopped
½ spring onion, chopped
⅛ cup sprouted mung beans
½ tsp sliced long red chili (optional)
Sea salt and freshly ground black pepper
Heat the oil or fat in a small saucepan over medium heat. Add the garlic and ginger and cook for 1 minute, or until soft.
Add the broth, tamari, and sesame oil to the saucepan, stir, and bring to a simmer over medium heat. Turn down the heat to low and gently simmer for 20 minutes.
Add the bok choy, onions, mung beans, and chili (if using) and continue to simmer for 5 minutes, or until the vegetables are tender. Season with salt and pepper to taste.
Ladle the broth into a warm bowl and serve.
calories 306.4 | 21.4g total fat (13.1g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
1471.6mg sodium | 15.7g total carbohydrate (5.1g dietary fiber, 6.7g total sugars, -g added sugars
16.8g protein | 0.1mcg vitamin D | 477mg calcium | 4.8mg iron | 1516.4mg potassium
Pete’s philosophy is very simple when it comes to cooking and that is: make it super tasty, make it easy, and make it with the best possible ingredients that have been grown, raised, farmed, or caught with integrity. If you follow these rules you really cannot go wrong. Take this recipe, for example. Admittedly, it is for our fasting book, so it is very easy, but you could quite easily turn this soup into a meal for the family by adding some organic grass-fed and grass-finished meatballs or poaching some wild salmon into it. Always have broth in the freezer for these times and a delicious, healthy meal will only be minutes away.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, thinly sliced
1 garlic clove, finely chopped
1¾ cups Chicken Bone Broth
¼ cup torn kale, leafy part only
Sea salt and freshly ground black pepper
Pinch of chili flakes (optional)
Heat the oil or fat in a saucepan over medium heat. Add the onion and garlic and cook for 3 minutes, or until soft. Pour in the broth, bring to a boil, then simmer over low heat for 15 minutes.
Add the kale and continue to simmer for 5 minutes, or until wilted. Season with salt and pepper to taste.
Ladle the broth into a bowl and top with chili flakes, if desired.
calories 226.7 | 18.3g total fat (12.6g saturated fat, 0.1g trans fat) | 3.9mg cholesterol
668.8mg sodium | 6.8g total carbohydrate (1.2g dietary fiber, 2.2g total sugars, -g added sugars)
9.4g protein | 0.1mcg vitamin D | 62mg calcium | 1.5mg iron | 468.4mg potassium
Cabbage soup is a versatile and highly nutritious staple. In this recipe Pete wanted to show how delicious a cabbage soup can be and added in turmeric, which is a wonderful medicinal ingredient that not only benefits our bodies, but also adds delicious flavor. The addition of brussels sprouts provides some depth. When you are not doing your fast, you can add some protein such as wild prawns, organic chicken, or any other well-sourced animal protein that you enjoy.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
1 garlic clove, finely chopped
½ cup shredded green cabbage
2 ounces (about 4) brussels sprouts, halved
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
1 bay leaf
¼ tsp freshly grated turmeric or ground turmeric
Sea salt and freshly ground black pepper
Heat the oil or fat in a saucepan over medium heat. Add the onion and garlic and cook for 5 minutes, or until the onion is translucent.
Add the cabbage, brussels sprouts, broth, bay leaf, and turmeric and stir well to combine.
Bring to a boil. Reduce the heat to low, cover with a lid, and simmer gently for 20 minutes, or until the vegetables are tender. Season with salt and pepper to taste.
Ladle the soup into a warm bowl and serve.
calories 256.4 | 18.5g total fat (12.7g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
716.1mg sodium | 12.7g total carbohydrate (3.8g dietary fiber, 4.5g total sugars, -g added sugars)
11.4g protein | 0.1mcg vitamin D | 74.8mg calcium | 2.4mg iron | 681.6mg potassium
This may seem like the strangest recipe in the book, but trust me and give it a try before you dismiss the idea of having avocado in a warm or hot soup. Pete was fortunate enough to visit Mexico recently on a culinary journey and this was one of the revelations for him on that trip. The lightly spiced Mexican broth that has chicken broth as its base and just-warm slices of avocado is so nourishing. After every bite it became more and more addictive, where each mouthful was better than the last. When not fasting, you may like to add in some chicken, prawns or fish, and/or an egg that is either soft-boiled or raw (just whisk it in at the end of cooking so the soup becomes thicker) to make this a larger meal for breakfast, lunch, or dinner.
Serves: 1
1¾ cups Chicken Bone Broth
Sea salt and freshly ground black pepper
½ avocado, sliced
¼ to ½ tsp Mexican spice blend (or more, if desired)
2 sprigs cilantro
1 tsp sliced spring onions, to serve
1 lime wedge, to serve (optional)
Heat the broth in a saucepan until hot and season with a pinch of salt and pepper. Transfer the broth to a bowl, then add the avocado, sprinkle the Mexican spices over, and garnish with the cilantro and onions. Squeeze some lime juice over, if desired, and serve.
calories 243.6 | 19.7g total fat (3.5g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
701.2mg sodium | 9g total carbohydrate (5g dietary fiber, 1.3g total sugars, 0g added sugars)
10.1g protein | 0.1mcg vitamin D | 37.1mg calcium | 1.5mg iron | 740.1mg potassium
Pete planted four different varieties of avocado trees on his property and cannot wait for the harvest in coming years. He realizes he’s going to have avocados in abundance! He has a chest freezer in preparation for this, so he can blend and store the avocados to last throughout the year.
This recipe can be whipped up in a matter of minutes and is a wonderful source of good fats. To make it a more substantial meal, just add some cooked crabmeat, prawns, chicken, or bacon.
Serves: 4
2 cups Chicken Bone Broth, plus extra if needed
1½ cups coconut milk
1½ tsp grated ginger
½ tsp ground cumin
2 avocados, pitted and peeled
1 large handful cilantro, chopped
1 Tbsp lime juice
Sea salt and freshly ground black pepper
1 handful watercress
Pumpkin seeds (activated if possible, i.e., soaked for 4 to 8 hours in salted water), to serve
1 diced Lebanese cucumber, to serve
Place the broth, coconut milk, ginger, and cumin in a large saucepan and bring to a boil over medium heat. Reduce the heat to medium-low and simmer for 5 minutes.
Remove from the heat and leave to cool.
Once cool, pour the soup into a blender. Add the avocado flesh, cilantro, and lime juice and blend until smooth and creamy. Add more broth or water to thin if necessary. Season to taste with salt and pepper. Place in the fridge to chill, or serve at room temperature, if desired.
Ladle the soup into bowls, sprinkle some watercress over, and scatter the pumpkin seeds and diced cucumber on top.
calories 194.6 | 15.9g total fat (4g saturated fat, 0g trans fat) | 1.3mg cholesterol
186.2mg sodium | 10.7g total carbohydrate (5.9g dietary fiber, 1.9g total sugars, -g added sugars)
6.1g protein | 1.4mcg vitamin D | 87.4mg calcium | 1.7mg iron | 669.9mg potassium
Bone broth is well known for its health-giving properties, and we encourage everyone to incorporate it into their diet. This age-old recipe is dirt cheap—about 20 to 30 cents per serving—and sustainable, using all parts of the animal, which are good things in anyone’s book. If you’re having your daily broth, then you might like to jazz it up a little from time to time with different spices or herbs. Here is something to do when you have leftover chimichurri. Adding the chimichurri to the broth takes it to another level, and as a bonus you get all those wonderful herbs into your system, too.
Serves: 4
4 cups Chicken Bone Broth, Beef Bone Broth, or Fish Broth
Chimichurri (see recipe below)
Sea salt and freshly ground black pepper
Pour the broth into a saucepan and bring to a simmer. Remove from the heat and stir in ½ cup of chimichurri. Season to taste with salt and pepper.
Ladle the broth into soup bowls or mugs and serve.
Makes: ¾ cup
3 garlic cloves, peeled
Sea salt
1 jalapeño or long red chili, seeded and finely chopped
1 very large handful flat-leaf parsley leaves
1 very large handful cilantro
3 Tbsp apple cider vinegar
1 tsp ground cumin
3 Tbsp olive oil or melted coconut oil
Freshly ground black pepper
To make the chimichurri, place the garlic and a little salt in a mortar and crush with the pestle. Add the jalapeño, parsley, and cilantro and pound to a paste. Stir in the vinegar, cumin, and olive oil. Season to taste with pepper and more salt. If you prefer, you could also make the chimichurri in a food processor.
calories 123.8 | 9.9g total fat (1.8g saturated fat, 0g trans fat) | 2.6mg cholesterol
495mg sodium | 3.2g total carbohydrate (0.6g dietary fiber, 1.1g total sugars, 0g added sugars)
6g protein | 0.1mcg vitamin D | 31.6mg calcium | 1.5mg iron | 314.4mg potassium
Every single Chinese restaurant has a list of soups to choose from that all come from their base ingredient, which is always an aromatic broth of some sort. Chicken broth, seafood broth, pork broth, duck broth, and other types of broths that are made from the simple art of simmering animal bones with water and aromatic ingredients are the foundation for these amazing soups. Here Pete used chicken broth and added some Chinese cabbage along with mung bean sprouts for texture and little crunchy toasted sesame seeds for good measure.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ onion, chopped
½ tsp finely grated ginger
1 garlic clove, finely chopped
½ tsp finely chopped coriander root
1¾ cups Chicken Bone Broth (you can substitute pork, beef, or fish broth)
1½ Tbsp sprouted mung beans
½ tsp tamari or coconut aminos
1 tsp fish sauce
¼ tsp sesame oil
⅛ tsp ground turmeric
⅓ cup shredded Chinese cabbage
½ spring onion (green part only), julienned
¼ tsp toasted sesame seeds
1 tsp chopped cilantro
Heat the oil or fat in a small saucepan over medium heat. Add the onion and cook for 3 minutes, or until translucent. Add the ginger, garlic, and coriander root and cook for 30 seconds, or until fragrant.
Add the broth and bring to a boil. Turn down the heat to medium-low, then add the mung beans, tamari, fish sauce, sesame oil, and turmeric and simmer for 15 minutes, or until the vegetables are tender.
Stir in the cabbage and spring onions and cook for 3 minutes, or until the cabbage is wilted. Add a little salt and pepper to taste, if desired.
Ladle the soup into a warm bowl. Sprinkle the toasted sesame seeds and chopped cilantro on top and serve.
calories 257 | 19.9g total fat (12.9g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
1339.7mg sodium | 9.3g total carbohydrate (2g dietary fiber, 3.5g total sugars, -g added sugars)
11.3g protein | 0.1mcg vitamin D | 77.9mg calcium | 1.9mg iron | 589.7mg potassium
Pete is a lover of creamy soups as they bring him back to his childhood and those memories of a comforting bowl of delicious goodness in the winter months. He wanted to re-create those feelings with a mouthwatering soup that is anti-inflammatory and has all the ingredients that nourish our body and soul.
In this soup, cauliflower and broth are equal stars with gentle spices added to tantalize the taste buds and bring a smile to your face. It’s ideal to make a big batch and freeze the leftovers for when the weather is cold and you feel like a quick bowl of goodness.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
1 garlic clove, chopped
½ tsp finely chopped ginger
½ tsp ground coriander
½ tsp ground turmeric
1 tsp ground cumin
Small pinch chili powder or cayenne pepper (optional)
1 cup cauliflower, chopped
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
2 Tbsp coconut cream
½ tsp lemon juice
Sea salt and freshly ground black pepper
1 tsp extra-virgin olive oil, to serve
¼ long chili, thinly sliced (optional)
3 cilantro sprigs
Melt the oil or fat in a small saucepan over medium heat. Add the onion and cook for 3 minutes, or until softened. Add the garlic, ginger, and spices and cook for 30 seconds, or until fragrant. Stir in the cauliflower and broth and bring to a boil. Cover with a lid, reduce the heat to low, and simmer for 20 minutes, or until the cauliflower is tender.
Add the coconut cream and lemon juice, then blend the soup with a handheld blender until smooth. Season with salt and pepper to taste.
Ladle the soup into a warm bowl, drizzle some olive oil on top, and finish with sliced chili (if using) and cilantro.
calories 369.5 | 31.1g total fat (20.3g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
731.4mg sodium | 11.2g total carbohydrate (2.8g dietary fiber, 3.9g total sugars, -g added sugars)
11.8g protein | 0.1mcg vitamin D | 70.9mg calcium | 3.6mg iron | 780.7mg potassium
Many people think that turnips are related to the potato family, but in fact they are in the cruciferous family that contains vegetables such as cabbage, broccoli, and cauliflower. Turnips are low in carbs and full of beneficial nutrients that our bodies love. The wonderful thing about using turnips in your cooking is that when they are in season and abundant, they are relatively cheap and can be used in so many different preparations—from raw in salads, to fermented in krauts and kimchi where they add a wonderful flavor and texture, to pickled, and also cooked in soups and roasts. Here Pete lightly spiced the soup and added some fresh lettuce leaves for texture.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
1 garlic clove, finely chopped
½ medium (3 ounces) turnip, ¼-inch diced
¼ cup chopped cauliflower
¼ tsp finely chopped rosemary
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
⅛ tsp ground nutmeg
Sea salt and freshly ground black pepper
⅛ cup baby salad green leaves, to garnish
½ tsp olive oil, to serve
Heat the oil or fat in a saucepan over medium heat. Add the onion and cook for 3 minutes, or until translucent.
Add the garlic and cook for 30 seconds, or until fragrant.
Add the turnip, cauliflower, rosemary, and broth and bring to a boil. Reduce the heat to low and gently simmer for 20 minutes, or until the vegetables are tender.
Blend the soup to a smooth consistency using a handheld blender. Stir in the nutmeg and season with salt and pepper to taste.
Ladle the soup into a warm bowl. Scatter a few baby salad green leaves on top, drizzle with olive oil, and finish with a grind of black pepper.
calories 268.8 | 20.8g total fat (13.1g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
756mg sodium | 10.9g total carbohydrate (2.5g dietary fiber, 5g total sugars, -g added sugars)
10.2g protein | 0.1mcg vitamin D | 67mg calcium | 1.5mg iron | 619mg potassium
Every year Pete spends a week or two in Fiji, where he likes to work alongside the locals and share recipes. One of Pete’s favorites is this soup. It is simple yet it delivers so many flavors and is a great way to use up the frames and heads of fish so that nothing goes to waste.
Serves: 4 to 6
2 lb fish heads and carcasses, such as cod or snapper
2 tsp sea salt
1 large onion, sliced
1 tsp black peppercorns, lightly crushed
1 small red chili, roughly chopped
Sea salt and freshly ground black pepper
1 Tbsp lemon juice
2½ cups coconut cream
½ lb fish fillets (such as snapper, cod, or barramundi), cut into 1-inch cubes
Finely sliced spring onions, to serve
Finely sliced red chili, to serve
Toasted coconut shavings, to serve
Place the fish heads and carcasses in a large saucepan with 2 quarts of filtered water. Add the salt, onion, peppercorns, and chili and bring to a simmer. Simmer for about 20 minutes, skimming periodically.
Strain the stock into another large saucepan and season to taste with salt and pepper. Stir in the lemon juice, coconut cream, and fish and reheat over low heat for 4 to 5 minutes, or until the fish is cooked through. Be careful not to let the soup boil, as the coconut cream might separate and the fish might overcook.
Ladle the soup into bowls and garnish with spring onions, chili, and coconut shavings.
calories 422.9 | 33.5g total fat (28.1g saturated fat, 0g trans fat) | 22.6mg cholesterol
1473.7mg sodium | 7.4g total carbohydrate (1g dietary fiber, 4g total sugars, -g added sugars)
21.9g protein | 0mcg vitamin D | 121.1mg calcium | 0.9mg iron | 826.8mg potassium
How can anyone say no to a French onion soup that is full of delicious, gut-healing beef broth, health-giving onion (known for regulating blood sugar), and medicinal garlic and thyme? Enjoy this when you want a nourishing breakfast, lunch, or dinner. If you are looking for a heartier dish, add some bone marrow, braised short ribs, or beef cheek.
Serves: 4 to 6
2 Tbsp coconut oil or good-quality animal fat
1¼ lb onions, sliced
3 garlic cloves, chopped
2 tsp finely chopped thyme leaves
6 cups Beef or Chicken Bone Broth or Vegetable Broth
2 bay leaves
Sea salt and freshly ground black pepper
2 macadamia nuts (activated if possible, i.e., soaked for 4 to 8 hours in salted water), finely grated, to serve
A few slices of Paleo or keto bread, to serve (optional)
Heat the oil or fat in a large, heavy-based saucepan over medium-high heat. Add the onion and cook, stirring occasionally, for 30 minutes or until the onion is soft and beginning to brown.
Add the garlic and thyme; reduce the heat to medium-low and cook, stirring occasionally, for 30 minutes, or until the onion is caramelized.
Increase the heat to medium and, stirring constantly, gradually pour in the broth, then add the bay leaves.
Bring to a boil, skimming off any scum that rises to the surface. Reduce the heat to low and simmer gently for 50 minutes, until the soup is full of flavor with a nicely balanced sweetness. Season to taste with salt and pepper.
Ladle the soup into bowls, sprinkle some grated macadamia over the top, and serve with some Paleo bread on the side.
calories 177.2 | 12.7g total fat (8.5g saturated fat, 0g trans fat) | 2.6mg cholesterol
345.3mg sodium | 9.8g total carbohydrate (1.5g dietary fiber, 4g total sugars, -g added sugars)
6.4g protein | 0.1mcg vitamin D | 39.3mg calcium | 1mg iron | 341.3mg potassium
Pete can’t count the number of times he has been asked, “What is great to eat when you have a cold or flu?” Apart from drinking water with some lemon juice in it, Pete thoroughly recommends this warming and nourishing soup, which is chock-full of goodness: garlic, onion, leek, chicken broth, and good-quality fats.
Serves: 4 to 6
3 Tbsp coconut oil or good-quality animal fat
32 garlic cloves, roughly chopped
1 onion, chopped
1 leek (white part only), rinsed well and chopped
6 cups Chicken Bone Broth
1 parsnip, chopped
2 pinches freshly grated nutmeg
Sea salt and freshly ground black pepper
4 egg yolks
3 Tbsp olive oil
¼ lb almonds (activated if possible, i.e., soaked for 4 to 8 hours in salted water), toasted and chopped
2 Tbsp chopped flat-leaf parsley leaves
Drizzle of Turmeric Oil
Melt the coconut oil in a large saucepan over medium heat. Add the garlic, onion, and leek and sauté, stirring occasionally, for 5 minutes, or until the vegetables are softened and fragrant.
Pour in the broth, add the parsnip, and simmer for 30 minutes, or until the vegetables are tender.
Puree the soup with a handheld blender. Add the nutmeg and season to taste with salt and pepper. Reheat the soup over low heat.
Place the egg yolks and olive oil in a bowl and whisk to combine. Add a ladle of the hot soup to the egg mixture and whisk to incorporate. Pour the warm egg mixture into the soup and stir gently for 1 minute to heat through. Do not allow the soup to boil or the egg yolks will curdle.
Ladle the soup into warm bowls. Sprinkle the almonds and parsley on top and drizzle with a little turmeric oil.
Makes: ½ cup
½ cup coconut oil, macadamia oil, or good-quality animal fat
1 tsp ground turmeric
Heat the oil or fat in a saucepan over low heat. Mix in the turmeric and gently simmer for 10 minutes (do not bring to a boil).
Set aside and allow to cool completely before using. Store the turmeric oil in an airtight container and melt before using. If using animal fat, you will need to store your turmeric oil in the fridge.
calories 485.3 | 38.7g total fat (13.5g saturated fat, 0.1g trans fat) | 184.1mg cholesterol
531.7mg sodium | 20.4g total carbohydrate (4g dietary fiber, 3.8g total sugars, -g added sugars)
16.8g protein | 1mcg vitamin D | 154.4mg calcium | 3mg iron | 668.8mg potassium
Mustard seeds and curry leaves popping in the bottom of a saucepan creates a delightfully seductive aroma. This soup is a wonderful example of how carefully blended spices can enhance a humble vegetable. If you have never roasted cauliflower before, then Pete urges you to try, as he believes this is the best technique for showing off the beautiful flavor of this vegetable. Play around with different spice combinations, or for the best snack just sprinkle on some cumin and sea salt and roast until golden. The key is to roast the cauliflower until it is nearly burned—not black, but a beautiful, deep golden brown.
Serves: 4
4 Tbsp coconut oil, divided
1 cauliflower head, cut into florets (see tip)
1 garlic clove, finely chopped
Sea salt
1 Tbsp yellow mustard seeds
10 curry leaves
2 onions, chopped
1 pinch cayenne pepper
3 cups Chicken Bone Broth or Vegetable Broth
1½ tsp apple cider vinegar
Freshly ground black pepper
1 small handful cilantro, to serve
Toasted cumin seeds, to serve
Preheat the oven to 390°F.
Melt 2 tablespoons of the coconut oil. Toss the cauliflower florets and garlic with the melted coconut oil and about ⅓ of the garam masala on a large baking sheet. Sprinkle on a little salt and roast for about 25 minutes, or until the cauliflower is golden and the garlic is aromatic.
Remove from the oven and set aside.
Heat the remaining coconut oil in a large saucepan over medium-high heat. Add the mustard seeds and curry leaves and cook for 1 minute. Add the onion and cook for 3 to 4 minutes, or until softened.
Add 1 tablespoon of the garam masala, the cayenne pepper, cauliflower, and garlic and cook for a few minutes, until fragrant. Add the broth and 3 cups of filtered water and bring to a boil. Reduce the heat to low and simmer for 10 to 15 minutes, or until the cauliflower is soft.
Remove from the heat and blend until smooth. Stir in the vinegar. Season to taste with salt and pepper.
Ladle the soup into bowls and top with cilantro, a sprinkle of toasted cumin seeds, and the reserved cauliflower florets, if desired (see tip).
Makes: ½ cup
3 Tbsp coriander seeds
3 Tbsp cumin seeds
5 to 6 cinnamon sticks, broken into pieces
1 Tbsp cardamom pods
1 Tbsp whole cloves
1 tsp fennel seeds
To make the garam masala, toast the spices and seeds in a small saucepan over medium heat, shaking the pan to move them around, for about 3 minutes, or until dark and fragrant. Set aside to cool.
Grind the spices to a fine powder in a spice grinder or using a mortar and pestle.
TIP: The garam masala can be stored in an airtight glass container for up to 3 months.
Also, if you’d like the soup to be chunky, roast an extra ½ head of cauliflower.
Use ⅔ of the cauliflower florets to make the soup and add the remaining roasted cauliflower florets to each bowl before serving.
calories 230.2 | 17.2g total fat (12.3g saturated fat, 0g trans fat) | 2.3mg cholesterol
345.4mg sodium | 12.6g total carbohydrate (3.9g dietary fiber, 4.8g total sugars, 0g added sugars)
8.4g protein | 0.1mcg vitamin D | 60.8mg calcium | 1.5mg iron | 698.1mg potassium
Having read the introduction to this book, you know why it’s so essential to make these soups and broths as often as possible. This soup is a traditional family favorite. Add an egg or two for body and delicious flavor, along with a wonderful texture that kids and adults all love. You can add eggs to pretty much any of the soups or broths in this book, if you like.
Serves: 1
1¾ cups Chicken Bone Broth
½ cup broccolini, trimmed
1 egg
1 tsp lemon juice, plus more to taste
1 tsp chopped flat-leaf parsley
Sea salt and freshly ground black pepper
Extra-virgin olive oil, to drizzle
Pour the broth into a saucepan and bring to a boil, then turn down the heat to a simmer. Add the broccolini and blanch for 5 minutes, or until cooked through. Transfer the broccolini to a chopping board and roughly chop.
Combine the egg and lemon juice in a bowl and beat with a fork. Pour the egg mixture into the broth in the saucepan and stir for 1 minute. Return the broccolini to the pan. Add the parsley, some more lemon juice (if desired), and season with salt and pepper to taste. Spoon the soup into a warm bowl and drizzle some olive oil on top.
calories 310.1 | 24.4g total fat (5.1g saturated fat, 0.1g trans fat) | 213.1mg cholesterol
779.8mg sodium | 6.2g total carbohydrate (1.5g dietary fiber, 2.4g total sugars, -g added sugars)
17.1g protein | 1.3mcg vitamin D | 74.9mg calcium | 2.2mg iron | 587.8mg potassium
Pete believes Japanese cooks are the true masters when it comes to preparing and eating clean food. He feels that they respect the ingredients and let them shine without complicating their beauty. The subtle yet complex flavors of Japanese broths and soups make them sensational. You may wish to use a seaweed broth as the base, though any variety will yield great results.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
1 garlic clove, finely chopped
1 tsp finely grated ginger
1 tsp chopped spring onions (white part only)
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
½ cup daikon, cut into ½-inch cubes
1 tsp sesame oil
1½ tsp tamari or coconut aminos
½ tsp sriracha
5 baby spinach leaves
1 sprig of cilantro
Heat the oil or fat in a small saucepan over medium heat. Add the garlic, ginger, and onions and cook for 30 seconds, until fragrant.
Add the broth and bring to a boil. Turn down the heat to low, then add the daikon, sesame oil, tamari, and sriracha and gently simmer for 20 minutes, or until the daikon is tender.
Add a little salt and pepper to taste, if desired.
Ladle the soup into a warm bowl, stir in the spinach, and garnish with a sprig of cilantro.
calories 287.2 | 23.1g total fat (13.4g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
1173mg sodium | 9.3g total carbohydrate (2.5g dietary fiber, 3.3g total sugars, -g added sugars)
11.7g protein | 0.1mcg vitamin D | 94.6mg calcium | 2.8mg iron | 831.2mg potassium
One of the most famous soup recipes in the world is the very humble but very “moreish” Italian minestrone (meaning that when you eat it, you want more!). There is no set recipe for minestrone as it is generally made with whatever vegetables are in season and abundant, and the wonderful thing about minestrone is that it is a family favorite. Here we have adapted the recipe to fit in with the formula for fasting and it is still absolutely delicious and satisfying. However, if you want to create a larger meal for when you are not fasting, then adding some meatballs, chicken, or fish into the soup would be delicious, as would a poached egg or two.
Serves: 1
1½ Tbsp coconut oil or good-quality animal fat
¼ small onion, finely sliced
1 garlic clove, finely chopped
½ small carrot, diced
1½ Tbsp diced celery
½ small turnip, diced
½ tsp chopped thyme
¼ cup whole peeled tomatoes, preferably from a jar, crushed
1 tsp tomato paste
1¾ cups Beef or Chicken Bone Broth
1 bay leaf
⅛ cup roughly chopped kale leaves
Salt and freshly ground black pepper
1 tsp chopped parsley
Melt the oil or fat in a saucepan over medium heat. Add the onion, garlic, carrot, celery, turnip, and thyme and cook, stirring occasionally, for 5 minutes, or until the vegetables are starting to color. Add the whole peeled tomato, tomato paste, broth, and bay leaf and bring to a boil. Reduce the heat to low, cover, and gently simmer for 20 minutes, or until the vegetables are tender.
Add the kale to the saucepan and continue to cook for 3 minutes, or until wilted. Season with salt and pepper to taste.
Ladle the soup into a warm bowl, sprinkle with parsley, and serve.
calories 337.5 | 25.3g total fat (18.3g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
802.3mg sodium | 17g total carbohydrate (3.5g dietary fiber, 8g total sugars, 0g added sugars)
11.2g protein | 0.1mcg vitamin D | 87.5mg calcium | 1.6mg iron | 771.6mg potassium
Kohlrabi has a taste between broccoli and cabbage, so wherever you like to use those ingredients, you can substitute this exciting vegetable. You can use it in cold or cooked dishes, from salads and slaws to soups and sides. Kohlrabi, also called German turnip, is a biennial vegetable—a low, stout cultivar of wild cabbage. It is the same species as cabbage, broccoli, cauliflower, kale, brussels sprout, and collard greens and it can be eaten raw or cooked. Edible preparations are made with both the stem and the leaves, so don’t waste any of this precious vegetable. Pete has created a lovely creamy soup with the addition of some macadamia. The flavors work very well together.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ onion, sliced
¾ cups chopped kohlrabi
1 garlic clove, chopped
1¾ cups Beef Bone Broth (you can substitute chicken broth or pork broth)
1 bay leaf
Sea salt and freshly ground black pepper
1 macadamia nut, grated
5 watercress sprigs
Heat the oil or fat in a small saucepan over medium-low heat. Add the onion and sauté, stirring frequently, for 8 minutes, or until caramelized. Stir in the kohlrabi and garlic and cook for 30 seconds, or until fragrant.
Pour in the broth, add the bay leaf, and bring to a boil. Turn down the heat to low and gently simmer for 20 minutes, until the kohlrabi is tender. Remove and discard the bay leaf.
Blend the soup to a smooth consistency using a handheld blender. Season with salt and pepper to taste.
To serve, ladle the soup into a warm bowl, sprinkle with the grated macadamia, and garnish with sprigs of watercress.
calories 267.8 | 20.5g total fat (13g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
714.5mg sodium | 11.9g total carbohydrate (4.3g dietary fiber, 3.7g total sugars, -g added sugars)
11g protein | 0.1mcg vitamin D | 88.7mg calcium | 2.6mg iron | 714.6mg potassium
This exquisite soup has become a favorite of Pete’s. It contains the freshest ingredients and is served with a splash of olive oil for an added high-quality fat. This soup is truly mouthwatering and will leave you wanting more.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
⅓ cup leeks (white part only), chopped
1 garlic clove, chopped
½ cup chopped kohlrabi
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
1 bay leaf
⅛ tsp nutmeg
Sea salt and freshly ground black pepper
Micro herbs of your choice, to serve (optional)
1 tsp olive oil, to serve
Heat the oil or fat in a saucepan over medium heat. Add the onion and cook for 3 minutes, or until translucent.
Add the leeks, garlic, and kohlrabi and cook for 2 minutes.
Pour in the broth, add the bay leaf, and bring to a boil.
Once the soup starts to boil, reduce the heat to low and simmer for 20 minutes, or until the vegetables are tender. Remove and discard the bay leaf.
Blend the soup to a smooth consistency using a handheld blender. Stir in the nutmeg and season with salt and pepper to taste.
Ladle the soup into a warm bowl, add micro herbs (if using), drizzle with olive oil, and finish with a grind of black pepper.
calories 308.2 | 23.1g total fat (13.4g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
715mg sodium | 15.8g total carbohydrate (3.7g dietary fiber, 5g total sugars, -g added sugars)
10.8g protein | 0.1mcg vitamin D | 81mg calcium | 2.7mg iron | 675.8mg potassium
Pete’s first visit to Malaysia many years ago introduced him to one of their national treasures and most famous delicacies, the ever delicious laksa, which not only seduces you with its tantalizing aromas, but also with the depth of flavor that every spoonful holds. Pete has simplified the recipe to make it easy and quick for you to re-create at home but still keep the essence of the dish in all its beauty. As a bonus, this laksa uses nourishing broth, creamy coconut, and also the medicinal qualities of turmeric as a triple whammy. When not fasting, you can turn this into a larger meal by adding wild-caught shrimp or salmon, organic chicken, or grass-fed beef and mushrooms.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
1½ Tbsp Paleo Laksa Spice Paste
¼ tsp ground turmeric
½ tsp finely grated ginger
½ tsp chopped coriander root and stem
6¾ oz coconut milk
6¾ oz Fish Broth (you can substitute chicken broth)
¼ cup roughly chopped bok choy
2 tsp fish sauce, or more to taste
½ tsp lime juice, or more to taste
1½ Tbsp finely shredded Chinese cabbage
¼ cup sprouted mung beans
2 to 3 Thai basil leaves
2 to 3 cilantro
Place the oil or fat in a large saucepan over medium heat. Add the spice paste, turmeric, ginger, and coriander and sauté for 1½ minutes, or until fragrant.
Add the coconut milk and broth and bring to a boil. Decrease the heat and simmer for 20 minutes for the flavors to develop.
Add the bok choy and cook for 3 minutes, or until just cooked through.
Stir in the fish sauce, lime juice, cabbage, and mung beans and cook for 1 minute.
Ladle the soup into a warm serving bowl and top with Thai basil and cilantro.
Makes: ½ cup
3 garlic cloves, peeled
2 long red chilies (about 3 ounces), seeded and roughly chopped
1 lemongrass stem, white part only, thinly sliced
½ tsp ground turmeric
3 kaffir lime leaves, finely shredded
Process the garlic, chilies, lemongrass, turmeric, and lime leaves with 3 tablespoons of water in a high-speed blender or pound using a mortar and pestle until smooth.
calories 557.6 | 52.2g total fat (42.9g saturated fat, 0g trans fat) | 2.2mg cholesterol
1819.7mg sodium | 18.4g total carbohydrate (2.9g dietary fiber, 10.9g total sugars, 1.5g added sugars)
10.4g protein | 0.1mcg vitamin D | 85.9mg calcium | 3.1mg iron | 823.7mg potassium
Mustard greens are becoming more and more popular and are, conveniently, readily available. They are super easy to grow and harvest, and they make for a very versatile ingredient. They also have some amazing health benefits, such as a high amount of vitamins K and A. When not fasting, try adding in a lovely piece of wild-caught salmon for a bonus of healthy fats.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
1 garlic clove, finely chopped
½ tsp finely grated ginger
½ tsp ground cumin
¾ cup roughly chopped mustard greens
¼ cup chopped cauliflower
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
2 tsp coconut cream
4 to 6 leaves baby spinach
Sea salt and freshly ground black pepper
1 Tbsp roasted and chopped whole almond (activated if possible, i.e., soaked for 4 to 8 hours in salted water), to serve
Heat the oil or fat in a small saucepan over medium heat. Add the onion and cook for 3 minutes, or until translucent.
Add the garlic, ginger, and cumin and cook for 30 seconds, or until fragrant.
Add the mustard greens, cauliflower, and broth and bring to a boil.
Once the liquid starts to boil, reduce the heat to low and simmer for 15 minutes, or until the vegetables are very tender. Add the coconut cream and spinach and cook for 30 seconds, or until the spinach is just wilted.
Blend the soup to a smooth consistency using a handheld blender. Season with salt and pepper to taste.
Ladle the soup into a warm bowl, scatter the nuts on top, and serve.
calories 308 | 24.6g total fat (14.7g saturated fat, 0.1g trans fat) | 3.9mg cholesterol
837.7mg sodium | 11g total carbohydrate (4.5g dietary fiber, 3.3g total sugars, -g added sugars)
13g protein | 0.1mcg vitamin D | 151.8mg calcium | 3.5mg iron | 837.7mg potassium
Highly revered for its medicinal qualities, okra is said to be one of the greatest ingredients for people with diabetes to consume, and has been used for centuries in different parts of the world. Because of its mucilage-like properties, it makes its own release of a unique sliminess into dishes, adding thickness to gumbo and other stews and braises. Quickly pan-fried with some Indian spices, okra can be the star of the dish. When not fasting, this soup is great with the addition of some organic grass-fed and grass-finished beef meatballs too.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
⅛ cup chopped celery
1 garlic clove, chopped
½ tsp cumin seeds
¼ tsp ground turmeric
Pinch of chili powder or cayenne pepper
2 okras, chopped
¼ cup diced daikon
¼ cup diced turnips
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
3 Tbsp crushed whole peeled tomato
Sea salt and freshly ground black pepper
Cilantro sprigs, to serve
Heat the oil or fat in a small saucepan over medium heat. Add the onion and celery and cook for 3 minutes, or until translucent.
Add the garlic, cumin, turmeric, and chili powder and cook for 1 minute, or until fragrant.
Add the okra, daikon, turnips, broth, and tomatoes and bring to a boil. Reduce the heat to a gentle simmer and cook for 20 minutes. Season with salt and pepper to taste.
Blend the soup using a handheld blender until it’s slightly smooth (some chunks of vegetables are fine), or you can leave the soup chunky.
Ladle the soup into a bowl, garnish with cilantro sprigs, and serve.
calories 262.4 | 18.7g total fat (12.7g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
836.2mg sodium | 12.9g total carbohydrate (3.5g dietary fiber, 5.5g total sugars, -g added sugars)
10.8g protein | 0.1mcg vitamin D | 97.7mg calcium | 2.9mg iron | 791.1mg potassium
When you roast vegetables you can extract more flavor from them, and this is where the magic happens from a taste and texture point of view. There is nothing wrong with steamed or boiled vegetables, and they do taste great, but you should experiment with roasting vegetables that you may have never thought about before. Vegetables such as cauliflower, broccoli, asparagus, mushrooms, brussels sprouts, celeriac, and so on all have unique flavor profiles that will surely surprise you.
Pete is a huge fan of using animal fats like duck fat, beef tallow from grass-fed and organic cattle, or coconut oil to coat the vegetables first. Next you’ll want to season the vegetables well with good-quality salt prior to roasting to enhance the flavor. To add a twist and further enhance flavors, you can use aromatics like garlic and chili and herbs such as thyme. Here is a wonderful soup that takes broccoli to the next level and is truly a joy to eat.
Serves: 1
½ cup broccoli, broken into small florets
1 Tbsp coconut oil or good-quality animal fat, melted, divided
¼ small onion, chopped
2 garlic cloves, chopped
Pinch of cayenne pepper
¼ tsp chopped thyme leaves
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
¼ tsp lemon juice
½ tsp hulled tahini
Sea salt and freshly ground black pepper
3 flat-leaf parsley sprigs, to garnish
Preheat the oven to 350°F.
Line a baking sheet with baking paper. Place the broccoli on the baking sheet and drizzle with 1 teaspoon of oil. Roast in the oven for 15 minutes, or until lightly golden and almost tender.
When the broccoli is almost finished roasting, heat a small saucepan with the remaining oil over medium heat. Add the onion and sauté for 3 minutes, or until translucent. Add the garlic and cook for 30 seconds, or until fragrant.
Add the roasted broccoli, cayenne pepper, thyme, and broth and stir to combine. Bring to a boil, cover with a lid, and reduce the heat to low, allowing the soup to gently simmer for 20 minutes, or until the vegetables are tender.
Add the lemon juice and tahini and season with salt and pepper to taste.
Ladle the soup into a warm bowl and garnish with fresh parsley.
calories 259.5 | 19.9g total fat (12.9g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
717.5mg sodium | 10.3g total carbohydrate (2.4g dietary fiber, 2.7g total sugars, -g added sugars)
1.3g protein | 0.1mcg vitamin D | 77mg calcium | 1.8mg iron | 605.3mg potassium
Brussels sprouts have become one of Pete’s favorite vegetables to cook with over the past 10 years or so, which is awesome because they were the one vegetable that he didn’t like as a child. It wasn’t until he learned how to cook them properly that he began to appreciate them, as they really do have a wonderful earthy flavor that is developed with the correct cooking techniques.
Pete’s favorite way to prepare them is by roasting them in either animal fat or coconut oil to extract their sweetness and give them a golden color. This soup could be the dish to turn the fussiest of brussels sprout eaters around; if you already love them, then you will adore this delicious offering.
Serves: 1
¼ small onion, chopped
1 garlic clove, finely chopped
⅓ cup cauliflower florets
1⅓ cups baby brussels sprouts, halved
1 Tbsp good-quality animal fat or coconut oil, melted
1¾ cups Beef or Chicken Bone Broth
Sea salt and freshly ground black pepper
Chopped parsley for garnish
A couple of splashes of truffle oil or extra-virgin olive oil (optional)
Preheat the oven to 400°F.
Place all the vegetables in a bowl, add the fat, and toss to coat. Spread the vegetables on a baking sheet and roast them in the oven for 15 to 20 minutes (tossing halfway), until lightly golden.
Reserve 8 of the roasted brussels sprout halves and set them aside.
Transfer the remaining roasted vegetables from the sheet into a saucepan. Pour in the broth and bring to a boil. Turn the heat down to low and gently simmer for 20 minutes, or until the vegetables are very tender.
Blend the soup with a handheld blender until smooth, then season with salt and pepper to taste.
Add the reserved brussels sprouts to the soup and simmer for 1 minute, until heated through.
Ladle the soup into a bowl, sprinkle with some chopped parsley, and drizzle with a couple of splashes of truffle oil (if using).
calories 339.3 | 25.4g total fat (18.4g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
1758.7mg sodium | 16.9g total carbohydrate (5.7g dietary fiber, 4.8g total sugars, -g added sugars)
13.7g protein | 0.1mcg vitamin D | 88.9mg calcium | 2.8mg iron | 954.4mg potassium
The very psychedelic-looking Romanesco vegetable that has a wondrous fractal formation has become more and more popular over the past decade, and not only because of its appearance but because of its delicious flavor. It is very similar to cauliflower but has a nuttier flavor that is a little deeper and richer, and it can be eaten raw, slightly cooked, or cooked all the way through. With this soup, Pete kept it beautiful and creamy, and added a luscious herb oil and toasted seeds to elevate the dish to be a star of the dinner table. When you’re not fasting, feel free to add seared scallops, poached white-flesh wild fish, or organic chicken.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, chopped
1 garlic clove, finely chopped
1⅓ cups Romanesco broccoli, cut into small florets (see note)
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
Salt and freshly ground black pepper
1 Tbsp pumpkin seeds and sunflower seeds, to serve
To make the soup, melt the oil in a small saucepan over medium heat. Add the onion and garlic and cook for 3 minutes, or until softened. Stir in the Romanesco and broth and bring to a boil. Cover, reduce the heat to low, and simmer for 20 minutes, or until the Romanesco is tender.
Blend the soup with a handheld blender until almost smooth, keeping it slightly chunky. Season with salt and pepper to taste.
Ladle the soup into a warm bowl, drizzle some pesto over the top, and finish with some seeds.
NOTE: If Romanesco is not available, you can substitute cauliflower, broccoli, or both.
1 Tbsp finely chopped mint
2 tsp finely chopped walnuts
1 Tbsp olive oil
2 tsp lemon juice
Sea salt and freshly ground black pepper, to taste
To make the pesto, place all the ingredients in a bowl and mix well to combine. Season with salt and pepper to taste.
calories 493.2 | 43.1g total fat (15.8g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
731mg sodium | 14.2g total carbohydrate (4.9g dietary fiber, 3.7g total sugars, -g added sugars)
16.6g protein | 0.1mcg vitamin D | 75.6mg calcium | 2.8mg iron | 523.8mg potassium
One of Pete’s all-time favorite Vietnamese dishes is the ever-addictive pho (pronounced fuh), which is a concoction of animal bones simmering slowly away in a large pot with herbs and spices. It takes an already delicious base and turns it into something memorable for all the right reasons. Here is a very quick and easy version that you can make in a matter of minutes that will enliven any day of the week. When not fasting, try adding some wild-caught seafood, such as mussels or wild salmon, or organic chicken or beef.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ small onion, sliced
1 garlic clove, finely chopped
1 tsp finely grated ginger
1¾ cups Beef Bone Broth
¼ tsp ground coriander seeds
1 cinnamon stick
2 star anise pods
1 pinch of ground cloves
2 tsp fish sauce
About half a spring onion (green part only), julienned
⅔ cup spiralized zucchini
1 tsp finely chopped red chili
Lemon or lime juice, to taste
Lemon or lime wedge, to serve
1 small handful Thai basil or cilantro, for garnish
Heat the oil or fat in a small frying pan over medium heat. Add the onion and cook for 3 minutes, or until translucent. Add the garlic and ginger and cook for 30 seconds, or until fragrant.
Add the broth, coriander, cinnamon, star anise, cloves, and fish sauce. Bring to a boil, then reduce the heat to low. Cover and gently simmer for 25 minutes.
Add the spring onion and spiralized zucchini and simmer for 30 seconds. Remove and discard the cinnamon and star anise.
Ladle the pho into a warm bowl. Add some chili and a squeeze of lemon or lime juice to taste—and, if needed, add a little more fish sauce. To finish, garnish with some Thai basil.
calories 193.5 | 14g total fat (11.3g saturated fat, 0g trans fat) | 0mg cholesterol
1714.1mg sodium | 9g total carbohydrate (3.1g dietary fiber, 4.2g total sugars, -g added sugars)
10g protein | 0mcg vitamin D | 103.9mg calcium | 2.6mg iron | 1055.7mg potassium
Who doesn’t love a bowl of luscious, lightly spiced squash soup on a cold winter’s night? Squash soup tends to tick a lot of boxes for families—it is super-cheap, nutritious, pleasing to all tastebuds, and perfect for leftovers the next day. Try packing it as a school lunch in a thermos or enjoying it for a quick breakfast with a poached egg or some leftover roasted chicken, pork, or lamb on top.
Serves: 4
3 Tbsp coconut oil or good-quality animal fat
1½ lb butternut squash (or any other squash variety), peeled and diced
1 carrot, diced
1 large onion, finely chopped
4 garlic cloves, crushed
5½ cups Chicken Bone Broth or Vegetable Broth
1½ Tbsp finely grated ginger
1½ Tbsp Ras el Hanout (see note)
1½ tsp ground cumin
6 saffron threads
1 tsp dried chili flakes (optional)
1 cup coconut cream, plus extra to serve
Sea salt and freshly ground black pepper
Cilantro and mint leaves, to serve
Chili powder, to serve
Heat the oil or fat in a large saucepan over medium heat. Add the squash, carrot, onion, and garlic and sauté, stirring occasionally, for about 10 minutes, until the onion is translucent.
Add the broth, ginger, Ras el Hanout, cumin, saffron, and chili flakes, if using. Reduce the heat, cover, and simmer, stirring occasionally, for about 30 minutes, or until the carrot and squash are tender.
Add the coconut cream and puree the soup using a handheld blender. Season to taste with salt and pepper.
Ladle the soup into bowls, drizzle with a little extra coconut cream, and top with some cilantro and mint leaves and chili powder.
NOTE: Ras el Hanout is a North African spice mix that consists of more than 12 spices. Pete likes to use Ras el Hanout from Herbie’s Spices in this recipe.
calories 382.4 | 30.1g total fat (24g saturated fat, 0.1g trans fat) | 3.3mg cholesterol
460.9mg sodium | 19.9g total carbohydrate (2g dietary fiber, 8.9g total sugars, -g added sugars)
10.6g protein | 0.1mcg vitamin D | 69.7mg calcium | 2.3mg iron | 1137.4mg potassium
This recipe is the one that started this whole book; it’s why I contacted Pete to see if he would collaborate with me on a fasting cookbook. I wanted to include sprouted mung beans and asked if Pete could make a soup that had them as the star, but that also fit into the formula for fasting. And, of course, it had to be absolutely delicious. So here is the first recipe we created and I have to say, it’s absolutely delicious!
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
¼ onion, chopped
1 garlic clove, finely chopped
¼ tsp finely grated ginger
¼ tsp ground turmeric
½ tsp ground cumin
½ cup sprouted mung beans
1¾ cups Beef or Chicken Bone Broth
¼ cup baby spinach
¼ tsp lemon juice, or more to taste
Sea salt and freshly ground black pepper
Heat the oil or fat in a small saucepan over medium heat. Add the onion and cook for 3 minutes, or until translucent. Add the garlic, ginger, turmeric, and cumin and cook for 30 seconds, or until fragrant.
Add the mung beans and broth. Bring to a simmer, then reduce the heat to low and gently simmer for 20 minutes.
Add the spinach and cook for 30 seconds, or until wilted. Mix in the lemon juice and season with salt and pepper to taste.
calories 247.4 | 18.7g total fat (12.7g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
2907.3mg sodium | 9.8g total carbohydrate (2.2g dietary fiber, 2.9g total sugars, -g added sugars)
11.6g protein | 0.1mcg vitamin D | 70.9mg calcium | 3.1mg iron | 611.3mg potassium
This is a soup I love to make at home, changing the veggies depending on the availability of the season. It is a simple soup to digest and is great for breakfast. You could, of course, add some protein; try leftover roasted chicken, braised lamb shanks or oxtail, or, for a seafood hit, some prawns or wild salmon.
Serves: 6
2 Tbsp coconut oil
1 large yellow onion, chopped
1½ tsp sea salt, divided, plus more to taste
2 garlic cloves, chopped
3 Tbsp chopped ginger, plus more to taste
½ large leek (white and light green parts only), sliced
½ small sweet potato, diced
4 cups Chicken Bone Broth or Vegetable Broth
½ bunch kale (about ½ pound), roughly chopped
¼ lb okra, cut into 1-inch pieces
2 to 4 tsp lemon juice
1 handful flat-leaf parsley leaves, chopped
Freshly ground black pepper
Heat the oil or fat in a large saucepan over low heat. Add the onion and a sprinkle of salt and cook slowly, stirring occasionally, for about 15 minutes, or until the onion is soft and golden.
Add the garlic, ginger, and leek and cook for 1 minute. Stir in the sweet potato, broth, and 1 teaspoon of the salt and bring to a boil. Reduce the heat, add the kale and okra, and simmer for 15 minutes. You can either puree the soup or leave it chunky.
Stir 2 teaspoons of the lemon juice into the soup. Add the parsley and a few grinds of pepper to taste. Add more salt or lemon juice to taste. Spoon into bowls and serve.
calories 156.6 | 11.3g total fat (8.1g saturated fat, 0g trans fat) | 1.8mg cholesterol
697.9mg sodium | 9.5g total carbohydrate (2.2g dietary fiber, 2.8g total sugars, -g added sugars)
5.6g protein | 0.1mcg vitamin D | 72.2mg calcium | 1.5mg iron | 460.9mg potassium
This recipe just screams out to be eaten at any time of the year and is one of Pete’s all-time favorites in this book. The reason he loves it so much is because chefs are always striving for simplicity—where less is more, so that the dishes they create are not overcomplicated. That same philosophy can be carried through to many aspects of our lives. Here he took a wonderful broth as the base, then added some mushrooms for that umami flavor, and also some health-boosting watercress. I encourage you to try this soup, and when you’re not fasting, experiment by adding an organic egg, free-range organic duck, organic chicken, or pasture-raised organic slow-cooked pork belly.
Serves: 1
1 Tbsp coconut oil or good-quality animal fat
½ small carrot, sliced
1 garlic clove, finely chopped
½ spring onion (white part only), thinly sliced
1 large leaf green cabbage, shredded
⅛ cup thinly sliced shiitake mushroom
1¾ cups Chicken Bone Broth (you can substitute beef broth or pork broth)
½ tsp finely grated ginger
1 tsp tamari or coconut aminos
½ tsp toasted sesame oil
¼ tsp fish sauce
4 sprigs fresh watercress
Heat the oil or fat in a saucepan over medium heat. Add the carrot, garlic, and onion and cook for 3 minutes, until slightly softened and starting to color.
Add the cabbage, shiitake, broth, ginger, tamari, sesame oil, and fish sauce and stir well. Bring to a boil, then turn down the heat to low and gently simmer for 20 minutes, or until the vegetables are tender.
Add the watercress and simmer for 30 seconds, or until wilted. Season with a little salt or more fish sauce to taste.
Ladle the broth into a bowl and serve.
calories 263 | 20.7g total fat (13g saturated fat, 0.1g trans fat) | 4.2mg cholesterol
1029.5mg sodium | 9.3g total carbohydrate (2.2g dietary fiber, 3.7g total sugars, -g added sugars)
10.8g protein | 0.2mcg vitamin D | 62.8mg calcium | 1.4mg iron | 602.5mg potassium
Try this nourishing soup in the summertime when zucchinis are overtaking your garden, or when you see them on sale at your local farmers market or supermarket. The addition of mint is a masterstroke; and if you want to take your soup to another level, add some chili flakes and any type of seafood.
Serves: 6
3 Tbsp coconut oil
1 onion, chopped
3 garlic cloves, chopped
2 medium zucchinis, chopped
½ lb cauliflower florets
5½ cups Chicken Bone Broth, plus extra hot broth if needed
2 handfuls baby spinach leaves
Sea salt and freshly ground white pepper
Mint leaves, to serve
Sunflower seeds, to serve
Heat the oil in a large saucepan over medium heat. Add the onion and garlic and sauté for a few minutes, until the onion is translucent.
Add the zucchini to the pan and cook for 5 minutes, or until softened. Add the cauliflower and broth and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes, or until the cauliflower is tender.
Stir the spinach into the soup, then puree with a handheld blender until smooth. Add more hot broth as needed if the soup is too thick. Season with salt and pepper. Serve topped with some mint leaves and sunflower seeds.
calories 147.5 | 10.3g total fat (6.5g saturated fat, 0g trans fat) | 2.2mg cholesterol
418.8mg sodium | 7.7g total carbohydrate (2.3g dietary fiber, 3.4g total sugars, -g added sugars)
7g protein | 0.1mcg vitamin D | 60.7mg calcium | 1.8mg iron | 628mg potassium
