CHAPTER 21
Soups and Stews
Stocks and Broths
The perfect beginning for this section is with the stocks that become the basis for many of the great soups. Whether homemade or purchased, these are an important part of healthy eating. The homemade versions of meat stocks contain natural gelatin, so important to digestion and healing. Unflavored gelatin can be added to store-bought versions to boost the healthy qualities of these broths. We have also included a vegetable broth; however, without the gelatin, the vegetable stocks are not as beneficial to digestion. Read the information on gelatin in chapter 9.
Chicken Stock
For those who prefer to make their own nutritious chicken stock, this recipe from Nourishing Traditions, by Sally Fallon, is the best. It is nutritious and has healthy fatty acids and gelatin, which give chicken soup its healing reputation. See here for a discussion of the health benefits of animal-source gelatin.
Modified for Low Salicylate
1 whole organic chicken or 2–3 pounds (0.9–1.4 kg) bony chicken parts such as necks, backs, breastbones, and wings
Gizzards from one chicken (optional)
Chicken feet (optional)
4 quarts (3.8 L) cold filtered water
1 tablespoon (15 ml) vinegar (Use 50/50 lime and lemon juice for low salicylate diet.)
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley (Use basil for low salicylate diet.)
If using a whole chicken, remove the fat glands and the gizzards from the cavity. Chicken feet provide healthy, healing gelatin. Place chicken or chicken pieces, and gizzards and feet if using them, in a large stainless steel pot with the water, vinegar, onion, carrots, and celery. Bring to a boil and remove any scum that rises to the top. Cover and simmer for 12 to 24 hours. The longer the stock is cooked, the richer and more flavorful it will be. Add parsley 5 minutes before finishing the stock. (Parsley is a good source of minerals.)
Remove from heat and take out the chicken with a slotted spoon. Let it cool and remove chicken meat from the bones. Reserve the chicken meat for other uses such as chicken salads, enchiladas, sandwiches, or curries.
Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.
VARIATIONS: Turkey Stock and Duck Stock
Prepare as chicken stock, using turkey wings and drumsticks or duck carcasses from which the breasts, legs, and thighs have been removed. These stocks will have a stronger flavor than chicken stock and will profit from the addition during cooking of several sprigs of fresh thyme tied together. The reserved duck fat is highly prized for cooking purposes.
YIELD: 2 quarts (1.9 L)
Calories (kcal): 3361; Total fat: 234g; Cholesterol: 1358mg; Carbohydrate: 34g; Dietary fiber: 10g; Protein: 263g; Sodium: 1347mg; Potassium: 4287mg; Calcium: 419mg; Iron: 26mg; Zinc: 22mg; Vitamin A: 56507IU.
Clarified Stock
If a perfectly clear stock is needed, the following will give the desired result.
2 egg whites, lightly beaten
2 quarts (1.9 L) defatted stock
Add egg whites to stock and bring to a boil, whisking with a wire whisk. When the stock begins to boil, stop whisking. Let it boil for 3 to 5 minutes. On the surface, a white foam will gradually form and become a spongy crust. Remove the pot from the heat, lift off the crust, and strain the stock through a strainer lined with several layers of cheesecloth.
YIELD: 2 quarts (1.9 L)
Calories (kcal): 209; Total fat: 2g; Cholesterol: 0mg; Carbohydrate: 8g; Cholesterol: 0g; Protein: 14g; Protein: 17287mg; Potassium: 779mg; Calcium: 24mg; Iron: 12mg; Zinc: 0mg; Vitamin A: 0IU.
QUICK N EASY
Quick Chicken Stock
This lacks the flavor and nutritive properties of homemade stock, but it will do for a quick solution.
1 can (14 ounces, or 425 ml) chicken stock
1 tablespoon (7 g) unflavored gelatin
Mix stock with gelatin, bring to a boil.
YIELD: Approximately 2 cups (475 ml) stock
Calories (kcal): 92; Total fat: 2g; Cholesterol: 0mg; Cholesterol: 15g; Cholesterol: 0g; Protein: 3g; Protein: 3530mg; Potassium: 140mg; Calcium: 4mg; Iron: 2mg; Zinc: 0mg; Vitamin A: 0IU.
QUICK N EASY
Quick Beef Stock
This lacks the flavor and nutritive properties of homemade stock, but will do for a quick solution.
1 can (14 ounces, or 425 ml) beef stock
1 tablespoon (7 g) unflavored gelatin
Mix stock with gelatin, bring to a boil.
YIELD: Approximately 2 cups (475 ml) stock
Calories (kcal): 92; Total fat: trace; Cholesterol: 0mg; Cholesterol: 15g; Cholesterol: 0g; Protein: 3g; Protein: 3530mg; Potassium: 140mg; Calcium: 4mg; Iron: 2mg; Zinc: 0mg; Vitamin A: 4IU.
Beef Stock
Good beef stock must be made with several kinds of beef bones: knucklebones and feet impart large quantities of gelatin to the broth, marrow bones impart flavor and the particular nutrients of the bone marrow, and meaty rib or neck bones add color and flavor. In moving away from animal-source foods, we have lost many of the nutrients so common in human diets throughout the ages. Organic sources are important. See here for a discussion of the health benefits of gelatin.
SCD Legal
6 pounds (2.7 kg) beef marrow and knucklebones
1 calf’s foot, cut into pieces (optional)
4 quarts (3.8 L) or more cold filtered water, divided
5 pounds (2.3 kg) meaty rib or neck bones
1/4 cup (60 ml) vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
2 sprigs fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
1 bunch parsley
Place the beef marrow and knucklebones and optional calf’s foot in a very large pot and cover with water.
Let stand for 1 hour.
Meanwhile, place the meaty bones in a roasting pan and brown at 350°F (180°C, gas mark 4) in the oven. When well browned, add to the pot along with vinegar and vegetables.
Pour fat out of the roasting pan, add cold water, set over a high flame and bring to a boil, stirring with a wooden spoon to deglaze. Add this liquid to the pot. Add more water if needed to cover the bones. The liquid should not be higher than within 1 inch (2.5 cm) of the rim of the pot since the volume expands during cooking. Bring to a boil.
Using a spoon, remove the scum that comes to the top. Reduce the heat and add thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours.
Before finishing, add parsley. Let it wilt, then remove from the stock.
At this point, the brown liquid with gelatinous fatty material is unattractive and smelly. But you are not finished yet! Clear, delicious broth is just ahead.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl.
Let cool in the refrigerator and remove the congealed fat that rises to the top.
Reheat and transfer to storage containers.
This is now a wonderful stock for soups.
YIELD: 2 quarts (1.9 L)
Calories (kcal): 306; Total fat: 2g; Cholesterol: 0mg; Cholesterol: 71 g; Cholesterol: 21 g; Protein: 10g; Protein: 345mg; Potassium: 2097mg; Calcium: 523mg; Iron: 19mg; Zinc: 4mg; Vitamin A: 64377IU.
Anne Evans’s Bone Marrow Stock
Anne’s daughter Sarah, who has recovered from autism, wants to share this recipe because it made a huge difference in Sarah’s health.
Beef marrow bones are a completely natural, easily digestible, and easy-to-assimilate source of all the amino acids. Amino acids improve immunity and are sources for the brain neurotransmitters. Stocks made the traditional way improve digestion and have a healing effect on the digestive tract.
SCD Legal, Low Phenol, Low Salicylate, Low Oxalate
8–10 pounds (3.6–4.5 kg) stew bones from (sliced 1–2 inches, or 2.5–5 cm, thick)
Filtered water
1/2 teaspoon salt
In a large stockpot or Dutch oven, brown the bones and drain off the fat. Add enough filtered water to the pot to cover the bones. Add salt and bring to a boil.
Boil until the marrow falls out of the bones (approximately 45 minutes). Be sure to push all the marrow from all the bones back into the pot (this is essential).
Remove the bones from the pot. Let cool. Puree the stock plus marrow in small quantities in the blender. Store in the fridge—it keeps for a week.
Use this stock for sauces, gravies, soups, boiling rice pasta, moistening mashed potatoes, cooking vegetables, etc.
YIELD: varies
Calories (kcal): 0; Total fat: 0g; Cholesterol: 0mg; Cholesterol: 0g; Cholesterol: 0g; Protein: 0g; Protein: 1066mg; Potassium: 0mg; Calcium: 7mg; Iron: 0mg; Zinc: 0 0mg; Vitamin A: 0IU.
Vegetable Potassium-Rich Broth
Recipe provided by Sara Keough, MS, CNS, LDN, who is an integrative nutritionist at Village Green Apothecary. This vegetarian potassium-rich broth is ideal for those who want a delicious healthy, vegetarian drink, warm or cold.
2 large handfuls of potato peelings (about 5 large potatoes)
1 large handful of carrot peelings (about 5 or 6 carrots)
4 celery stalks
3 medium beets AND their greens
1 large onion
3 bulbs of garlic
2 large handfuls of parsley
A handful of sundried tomatoes
3 large handfuls of greens such as swiss chard, kale, spinach, collard greens, etc.
Any extra “scraps” from veggies such as broccoli leaves, mushroom stems, etc.
Coarsely chop all vegetables and place into a large stockpot.
Fill pot with distilled or reverse-osmosis water until just covering all of the vegetables (almost to the top; you want to fill your stockpot with lots of veggies!). Bring to a boil and then simmer for 3 hours. Strain broth and compost remaining vegetables. Add a bit of salt and drink warm, or you can serve chilled for a revitalizing drink on a hot day.
YIELD: Makes about 20+ cups (4.7 L) of broth depending on how large your stockpot is. There are loads of potassium in addition to many other minerals and vitamins.
Calories (kcal): 15; Total fat: 0g; Cholesterol: 1g; Cholesterol: 1g; Protein: 0g; Protein: 130mg; Potassium: 115mg; Calcium: 20mg; Iron: 0mg; Zinc: 0mg; Vitamin A: 1250IU.
Versatile Soup Template
Modified for GF, CF, and SF, Low Phenol, Low Salicylate, Low Oxalate, SCD, Anti-Yeast, Anti-Inflammatory, and FODMAPS
Vicki Kobliner, MS, RDN, provided this versatile recipe. She has this to say about it: “I love this recipe because it is extremely versatile—use any combination of vegetables, the flour, and ‘cream’ that works for your family. The same recipe can adapt to whatever you have on hand or whichever foods are best tolerated by your child. You can use the same base recipe every week, using different ingredients, and get a different result.” This is a great meal starter that gets an additional veggie serving into the diet.
We also suggest adding fruit for a different flavor, and pastured-source poultry and meat for a protein boost. We have expanded on Vicki’s excellent recipe by providing different diet-specific versions. In order to accommodate different texture preferences, the thickness of the soup can be varied by adjusting the amount of chicken broth included. This allows for a thin soup with vegetables and meats, a thick stew, and also a purée for those who want to avoid “lumps and bumps” in their food.
31/2 cups (825 g) gluten-free organic chicken broth (see chicken stock recipe) (include the chicken fat)
3 tablespoons (45 g) organic ghee, safflower oil (works for most diets), or (45 ml) olive oil (not with low phenol, low salicylate, or low oxalate), or avocado oil (not with low salicylate).
3 tablespoons (23 to 30 g) of flour (See options under each diet in this recipe.)
1 minced garlic clove (not with Low FODMAP)
2 teaspoons salt, or to taste
1/2 diced medium onion (not with low phenol or low FODMAP)
11/2 cups (355 g) organic half-and-half or other appropriate milk substitute. (Coconut milk/cream works well, but not for low salicylate.) See the suggestions under each diet.
3 cups (360 g) fresh vegetables*
Fresh cracked white pepper (if tolerated)
Celtic or Himalayan sea salt to taste
Optional: poultry (pastured)—3 to 6 ounces (85 to 170 g)
Optional: fruit to add flavor – 1/2 to 1 pear (peeled) or 1/4 to 1 mango (peeled) fits most of the diets. See the diet chapters for more diet-specific fruit choices.
Optional for a creamy texture: avocado or coconut cream (suitable for all but the low salicylate diet)
*Use 3 cups (360 g) total of any combination of the appropriate diet-specific vegetables listed in this recipe:
Low Phenol Vegetable options: asparagus (fresh only, not canned), beets, bean sprouts, cabbage (white), carrots, green beans, greens (chard, collard, kale not curly, watercress), mushrooms, peas (sugar snap peas, snow peas), squash (acorn, butternut, summer, winter), sweet potato, and white potato. Oil/fat options: ghee, safflower, or avocado. Milk substitutes: coconut milk/cream. GF flour options: amaranth, arrowroot, quinoa, white rice, and tapioca starch. Spice options: avoid most spices; include small amounts of chives, cilantro, coriander, dill, fennel, leeks, and Celtic or Himalayan sea salt.
Low Salicylate Vegetable options: asparagus (fresh), beets, cabbage, carrots, cauliflower, greens (chard, collard, kale), lima beans, onions/shallots, peas (green, snow, snap) potato, and turnips. Oil/fat options: ghee, safflower, or flaxseed. Milk substitutes: non-GMO soy milk or tofu or cashew milk. GF flour options: amaranth, arrowroot, quinoa, rice, or tapioca starch. Spice options: avoid most; consider garlic, parsley, saffron, and Celtic or Himalayan sea salt to taste.
SCD and GAPS Vegetable options: asparagus (fresh), avocado, beets, broccoli, carrots, cauliflower, celery, garlic, greens (chard, collard, endive, kale), lima beans, mushrooms, pumpkin (fresh), squash (acorn, butternut, summer, winter), tomatoes, watercress, and zucchini. Oil/fat options: ghee, safflower, almond, or coconut. Milk substitutes: coconut or almond milk. GF flour options: nut flours (almond, cashew, hazelnut, or pecan). Spice options: wide variety of individual spices permitted; avoid spice combinations. Consider black and white pepper, and Celtic or Himalayan sea salt to taste.
Anti-yeast Vegetable options: asparagus, avocado, broccoli, cabbage, cauliflower, celery, greens (chard, collard, endive, kale, spinach, watercress), onions, parsley, spinach, tomatoes, turnips, and zucchini. Oil/fat options: ghee, almond, avocado, coconut, or olive. Milk substitutes: coconut, milk/cream. GF flour options: almond, coconut, or flax meal. Spice options: wide variety of spices and herbs, black and white pepper, and Celtic or Himalayan sea salt to taste.
Low Oxalate Vegetable options: asparagus (fresh only), avocado, bean sprouts, cabbage, cauliflower, mushrooms, red sweet peppers, and squash (acorn, yellow). Oil/fat options: ghee, avocado, coconut, or safflower. Milk substitutes: coconut milk/cream. GF flour options: coconut flour and guar gum. Spice options: basil, cayenne, chives, cilantro, cloves, coriander, curry, dill, garlic powder, mustard seed, pepper (white), rosemary, saffron, tarragon, thyme, and Celtic or Himalayan sea salt to taste.
Anti-Inflammatory Non-Nightshade/Low Lectin Vegetable options: asparagus (fresh), avocado, baby bok choy, broccoli, carrots, cauliflower, celery, greens (chard, collard, endive, kale, spinach, watercress), leeks, mushrooms, onions, pumpkin, scallions, sweet potatoes, turnips, and yams. Oil/fat options: ghee, avocado, coconut, or olive oil. Milk substitutes: coconut milk/cream. Flour options: arrowroot or sweet potato. Spice options: wide variety of non-nightshade, low-lectin spices: basil, bay leaf, chives, cilantro, cinnamon, cloves, onion, rosemary, saffron, thyme, turmeric, and Celtic or Himalayan sea salt.
FODMAP Vegetable options: arugula, bean sprouts, bell peppers, cabbage, carrots, celery, chickpeas, chives, cucumbers, eggplant, green beans, greens (endive, kale), legumes, lima beans, parsnips, potatoes, pumpkin, scallions, (green portion), squash (acorn, zucchini, summer), sweet potatoes, turnips, and tomatoes. Oil/fat options: avocado, ghee, safflower, flaxseed oil, or coconut (MCT oil). Milk substitutes: almond milk, coconut milk/cream, hemp milk, and rice milk. GF flour options: arrowroot, buckwheat, quinoa, rice, or tapioca starch. Spice options: all spices except for onion and garlic; and sauces (soy, tomato, wasabi).
In a large stockpot, on medium heat, heat the fat until very hot and constantly whisk in flour to form a roux.
Add onion first (not with low phenol or low FODMAP) and continue to whisk. Then add the garlic (not with low FODMAP) and continue to whisk for about 1 minute until smooth and bubbly and the garlic is lightly cooked. (Adding the onion first prevents the garlic from burning.) Slowly add gluten-free chicken broth while whisking constantly, until mixture is smooth and creamy. Add fresh vegetables and fruit as suitable, and simmer until tender for stews, and until well-cooked for soups.
Add half-and-half, A2 milk if tolerated, or milk substitutes such as coconut cream (not if low salicylate diet). Add seasonings and stir until smooth. Be sure to add a small amount of hot liquid to the cold cream to bring the temperature down before adding it to the soup.
For a puréed soup, use an immersion or regular blender. Serve warm or cool completely and freeze.
YIELD: 5 to 6 servings
Calories (kcal): 667; Total fat: 21g; Cholesterol: 0mg; Cholesterol: 107g; Cholesterol: 33g; Protein: 31g; Protein: 1676mg; Potassium: 4850mg; Calcium: 247mg; Iron: 9mg; Zinc: 4mg; Vitamin A: 6144IU.
Vegetable Broth for the Whole Family
This recipe is perfect for use in a baby bottle or sippy cup. It is very nutritious and an easy way to hide nutritional supplements.
SCD Legal
4 cups (940 ml) cold water, or 3 cups (710 ml) cold water and 1 cup (235 ml) chicken broth
1 cup (150 g) cauliflower florets
1 cup (170 g) broccoli florets
1 cup (55 g) collard or dandelion greens, rinsed and roughly chopped
1 cup (130 g) carrots, cut into rounds
Place water (and chicken broth) in a medium pot with a lid. Add vegetables and bring to a boil over high heat. Reduce heat to a simmer and cover pot. Cook for 1 hour. Strain broth and reserve vegetables. These can be puréed or mashed. This broth freezes well in ice-cube trays for later use.
YIELD: Makes about 3 cups (serving size 1/2 cup [120 ml])
Calories (kcal): 85; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 18g; Cholesterol: 7g; Protein: 4g; Protein: 98mg; Potassium: 693mg; Calcium: 139mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 37894IU.
Chicken Noodle Soup
Here’s another tasty alternative to a childhood favorite. This GF version really satisfies a hungry tummy.
2 cups (475 ml) chicken broth
10 cups (2.4 L) water
2 medium onions, diced
3 large carrots, diced
2 medium potatoes, diced
11/2 tablespoons parsley flakes
1 tablespoon (18 g) salt
1 teaspoon pepper
1/2 teaspoon garlic
16–20 ounces (455–560 g) brown rice spaghetti
1 cooked chicken, diced
Put all ingredients except spaghetti and chicken in a stockpot. Simmer 1 hour. Break spaghetti into 1-inch (2.5 cm) lengths and boil in a separate pot (rice pasta is very starchy). Add chicken to stockpot and simmer 15 additional minutes. Add noodles and serve.
YIELD: 12 servings
Calories (kcal): 443; Total fat: 20g; Cholesterol: 113mg; Carbohydrate: 36g; Dietary fiber: 3g; Protein: 27g; Protein: 761 mg; Potassium: 481 mg; Calcium: 33mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 6125IU.
Jane’s Lentil Vegetable Soup
This recipe is quick to put together and can be a meal in itself.
2 cups (400 g) lentils
6 cups (1.4 L) water
2 cups (475 ml) beef broth
2 slices bacon, diced (optional)
1/2 cup (80 g) chopped onion
1/2 cup (50 g) chopped celery
1/4 cup (35 g) chopped carrot
3 tablespoons (12 g) parsley
1 clove garlic, minced
2 teaspoons salt
1/4 teaspoon pepper
1/2 teaspoon oregano
1 tablespoon (15 ml) GFCF Worcestershire sauce
1 can (14.5 ounces, or 411 g) diced tomatoes
2 tablespoons (30 ml) apple cider vinegar
Rinse lentils and place in a large soup kettle. Add water and beef broth and the remaining ingredients except tomatoes and vinegar. Cover and simmer for 11/2 hours.
Add tomatoes and vinegar and simmer for 1/2 hour more.
YIELD: 8 servings
Calories (kcal): 207; Total fat: 1g; Cholesterol: 1mg; Cholesterol: 33g; Cholesterol: 16g; Protein: 17g; Protein: 920mg; Potassium: 714mg; Calcium: 51mg; Iron: 5mg; Zinc: 2mg; Vitamin A: 1561IU.
Turkey Noodle Soup
Turkey is not just for Thanksgiving, although turkey soup is one of the most popular ways to serve leftovers from Thanksgiving. Perfect as a meal or part of a meal, like chicken noodle soup, it is soothing to digestion and healing. If using ready-to-eat chicken broth, add gelatin to enhance the quality.
4 cups (940 ml) homemade Chicken Stock or ready-to-eat chicken broth with 1 envelope (1 tablespoon, or 7 g) plain gelatin added
1/2 cup (80 g) yellow onion, chopped
1/2 cup (65 g) carrot, chopped
1 tablespoon (4 g) minced fresh parsley
1/2 teaspoon minced fresh thyme
1 bay leaf
1/2 teaspoon black pepper
4 ounces (115 g) uncooked GF macaroni or small pasta shells
2 cups (about 3/4 pound, or 340 g) cubed cooked turkey
1 cup (180 g) chopped tomatoes
In a large sauce pot over medium heat, combine broth, onion, carrot, parsley, thyme, bay leaf, and pepper. Bring to a boil. Stir in macaroni, cover, and reduce heat. Simmer for about 6 minutes. Stir in turkey and tomatoes. Cook until heated through and macaroni is tender. Discard bay leaf before serving.
YIELD: Makes 8 servings of 1 cup (215 ml) each
Calories (kcal): 336; Total fat: 17g; Cholesterol: 111mg; Cholesterol: 16g; Cholesterol: 2g; Protein: 28g; Protein: 115mg; Potassium: 478mg; Calcium: 43mg; Iron: 3mg; Zinc: 3mg; Vitamin A: 6232IU.
Joyce’s Versatile Vegetable Medley Soup
Joyce Mulcahy uses her vegetable medley as the basis for a delicious puréed soup with the addition of organic chicken broth.
Modified for SCD
Basic Recipe
1/2 onion, sliced or chopped
1 garlic clove, minced
1 red or green bell pepper, chopped
1 tablespoon (15 ml) olive oil
Basic vegetables
1 can (14.5 ounces, or 411 g) diced tomatoes with juice, or 1–2 fresh chopped tomatoes
2–3 sliced zucchini
Salt and pepper to taste
Optional additions (one or more of the following):
1/2 fennel bulb, chopped
2/3 cup (105 g) white corn, frozen or fresh (Do not use corn for SCD.)
1 small eggplant, peeled and sliced
Herb Options:
Italian Herbs:
4–5 fresh basil leaves, minced, or 1/2–1 tablespoon (15 g) pesto
1/2 teaspoon oregano
Mexican Herbs:
1 teaspoon cumin
1–2 tablespoons (8 g) chopped cilantro (fresh)
1–2 cups (235–475 ml) chicken broth, depending on desired consistency of soup
Sauté onion, garlic, and bell pepper in olive oil until the onions are translucent.
Add basic (and optional) vegetables and herbs and simmer on medium-low heat for 15 minutes, stirring occasionally.
Place the ingredients in a blender. Add 1/2 cup (120 ml) chicken broth and begin blending. Continue to add chicken broth and blend until the desired consistency is reached.
YIELD: 5 to 6 servings
Calories (kcal): 667; Total fat: 21g; Cholesterol: 0mg; Cholesterol: 107g; Cholesterol: 33g; Protein: 31g; Protein: 1676mg; Potassium: 4850mg; Calcium: 247mg; Iron: 9mg; Zinc: 4mg; Vitamin A: 6144IU.
Greek Lemon Chicken Soup
Modified for Low Salicylate
2 chicken breasts
6 cups (1.4 L) broth or water
3 celery ribs
1 onion
5 garlic cloves
Salt to taste
1/2 cup (90 g) long-grain rice
3 eggs, room temperature
1/4 cup (60 ml) lemon juice
1/2 teaspoon xanthan gum
1 teaspoon dill
Salt to taste
Boil chicken in broth with celery ribs, onion, garlic, and salt for 30 minutes or longer. Pour mixture through a sieve. Put broth back into pot. Add rice.
Beat eggs in a blender. Add lemon juice. Add xanthan gum.
When rice is cooked, add lemon juice/egg mixture slowly, stirring constantly. Add dill and cut-up chicken. Adjust seasonings and salt to taste.
YIELD: 6 to 8 servings
Calories (kcal): 311; Total fat: 13g; Cholesterol: 155mg; Cholesterol: 18g; Cholesterol: 1g; Protein: 29g; Protein: 871 mg; Potassium: 578mg; Calcium: 55mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 259IU.
Peter’s Beef Stew
2 pounds (910 g) cubed beef
1 bag (1 pound, or 455 g) baby carrots
1/2 celery head, cubed
1 teaspoon oregano
2 teaspoons salt
3 tablespoons Sofrito (45 g) (shown here)
1/2 cup (130 g) tomato paste
11/2 cups (355 ml) water
1 teaspoon (5 ml) apple cider vinegar
4 medium potatoes, cubed
1 teaspoon xanthan gum
Put all ingredients in a slow cooker except potatoes and xanthan gum. Cook on low for 6 hours. One hour before it’s finished cooking, add potatoes. When fully cooked, take out 1 cup (235 ml) of liquid and blend it with xanthan gum in the blender. Pour into slow cooker and mix gently.
Serve with rice or quinoa.
YIELD: 8 servings
Calories (kcal): 373; Total fat: 22g; Cholesterol: 76mg; Cholesterol: 20g; Cholesterol: 3g; Protein: 23g; Protein: 753mg; Potassium: 1007mg; Calcium: 41mg; Iron: 3mg; Zinc: 5mg; Vitamin A: 8951IU.
Best Beef Soup Ever
This hearty and yummy winter soup is good any time of the year.
8–10 cups (1.9–2.4 L) water
2 large onions, quartered
5 pounds (2.3 kg) short ribs with bone cut into 1-inch (2.5 cm) chunks (results in 21/2 pounds, or 1.1 kg, beef chunks)
1 tablespoon (18 g) kosher salt
1 tablespoon (6 g) ground black pepper
4 medium potatoes, quartered
1 small head cabbage, cut into bite-size pieces
1 large carrot, sliced into thick coins
1–2 tablespoons (15–30 ml) GFCFSF fish sauce
Combine the first 5 ingredients in a large saucepan or stockpot. Cooked (uncovered) on medium-high heat until beef is tender.
Simmer (covered) for about 3 hours. Add potatoes for the last 30 minutes. Add cabbage and carrot for the last 15 to 20 minutes. Add fish sauce to taste (this is quite salty but does add to the taste).
NOTE: When buying fish sauce, check the ingredient list. Some have hydrolyzed wheat protein added. Thai Kitchen fish sauce is GFCFSF (www.thaikitchen.com).
YIELD: 8 to 10 servings
Calories (kcal): 117; Total fat: 104g; Cholesterol: 216mg; Cholesterol: 16g; Cholesterol: 2g; Protein: 43g; Protein: 861 mg; Potassium: 1095mg; Calcium: 50mg; Iron: 5mg; Zinc: 9mg; Vitamin A: 2545IU.
Vegetable Purée Soup
This is a tasty way to expand on vegetables in a way that is acceptable with most who have sensory issues.
12 cups (2.8 L) water
1/4 cup (35 g) yellow split peas
1/4 cup (35 g) green split peas
4–6 medium carrots
2 sweet potatoes
2 medium zucchini
2 medium parsnips
1 large onion
1 teaspoon salt
1 teaspoon dried dill
Bring water to a boil. Lower heat and add yellow and green peas. Cover and simmer for 1 hour. Peel and cut remaining vegetables into large chunks. Add vegetables, salt, and dill. Bring to a boil, then lower heat and simmer, covered, for 1 more hour. Purée with an immersion blender in the pot or in batches in a blender (at low/medium speed) or a food processor.
YIELD: 8 to 12 servings
Calories (kcal): 120; Total fat: trace; Cholesterol: 0mg; Cholesterol: 26g; Cholesterol: 7g; Protein: 4g; Protein: 245mg; Potassium: 554mg; Calcium: 54mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 15497IU.
Mary Lou’s North African Vegetable Stew
This tasty stew is perfect for a cold winter day. It warms you from the inside.
2 teaspoons vegetable oil
1 medium onion, sliced
1/2 teaspoon ground coriander
1/4 teaspoon turmeric
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cumin
2 medium tomatoes, chopped
1 medium sweet potato, peeled and cut
1/4 cup (60 ml) water
2 tablespoons (30 ml) lemon juice
1 can (15 ounces, or 420 g) garbanzo beans, drained and rinsed
1 small zucchini, cut into 1-inch (2.5 cm) chunks
1/2 cup (30 g) chopped fresh parsley
1/4 cup (35 g) raisins
Hot pepper sauce to taste (optional)
Heat oil. Add onion and spices, cooking until onion is limp, about 10 minutes, stirring frequently. Add tomatoes, sweet potato, water, and lemon juice. Bring to a boil, reduce heat, cover, and simmer approximately 30 minutes. Add beans, zucchini, parsley, and raisins. Cover and simmer another 10 minutes, until zucchini is tender. Season with hot pepper sauce to taste, if desired.
VARIATION: Add sautéed boneless chicken to stew.
YIELD: 4 to 6 servings
Calories (kcal): 506; Total fat: 9g; Cholesterol: 0mg; Cholesterol: 88g; Cholesterol: 22g; Protein: 23g; Protein: 44mg; Potassium: 1430mg; Calcium: 157mg; Iron: 8mg; Zinc: 4mg; Vitamin A: 7536IU.
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Doug’s Potato Leek Soup
Doug and Jeannette DeLawter enjoy sharing this recipe. It is a delicious light soup that is also easy on the digestive system and a good addition to any meal. As with all soups, this soup can be puréed as needed for those children with sensory food-texture issues.
3 medium leeks
1 medium onion
4 carrots, peeled or scrubbed
2 stalks celery
3 medium white potatoes, peeled
Salt and pepper to taste
1/4 teaspoon garlic powder
2 bay leaves
3 cans (14.5 ounces, or 411 g, each) chicken broth
3 chicken broth cans water
Under cool running water, clean dirt from leeks. Split leeks lengthwise into 4 sections, and chop into small pieces up to and including part of the green stalk.
Chop onion, carrots, and celery into small pieces. Cut potatoes into 1/4-inch (6 mm) cubes.
Place leeks, onion, carrots, and celery into a large dry pot and simmer until ingredients soften.
Wash potato cubes in colander to rinse off starch and dry with paper towel before adding to vegetables. Add seasonings. Stir all ingredients frequently, not allowing them to stick to bottom of pot. When vegetables are softened, add broth and water. Bring the soup to a boil and then simmer until potatoes are cooked. Remove bay leaves before serving.
YIELD: 8 to 10 servings
Calories (kcal): 105; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 19g; Cholesterol: 3g; Protein: 5g; Protein: 543mg; Potassium: 613mg; Calcium: 49mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 10173IU.
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Carrot Veggie Stew
From the Lambert Hill Farm, originally from Marilyn Lammers, with quite a bit of revising along the way, as it has been passed down through generations! This nutrient-rich stew has a good amount of beta-carotene. This is a good stew for adding more vegetables into the diet, easily mixed in with the others. It can also be puréed in a blender for those who do not tolerate “lumps and bumps” in foods.
1 large onion, chopped (Vidalia recommended)
2 cloves garlic, diced
1 tablespoon (15 ml) olive oil
2 cans (12 ounces, or 355 ml, each) carrot juice
1/2 cup (120 ml) chicken broth
1 tablespoon (8 g) chili powder (This is very conservative; use more or use cayenne for a spicier stew.)
1 tablespoon (15 ml) vinegar
20 ounces (570 ml) water
3 cups (360 g) chopped fresh vegetables (carrots or cook’s choice of vegetables)
1 can (19 ounces, or 530 g) red kidney beans
Sauté onion and garlic in olive oil until transparent, about 5 minutes. Add juice (reserve empty cans), broth, chili powder, and vinegar. Bring to a boil. Pour water into empty carrot-juice cans and swish around; add to soup. Add veggies. Cover and simmer slowly (so the veggies keep their texture) until veggies are tender, about 15 minutes. Add beans and simmer for another couple of minutes to heat through.
YIELD: 12 servings
Calories (kcal): 192; Total fat: 2g; Cholesterol: 0mg; Cholesterol: 34g; Cholesterol: 8g; Protein: 11g; Protein: 62mg; Potassium: 814mg; Calcium: 57mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 14823IU.
Super Carrot Soup
1 small onion, chopped
2 tablespoons (30 g) ghee, divided
5–6 medium carrots, peeled and chopped
1 large potato, peeled and cubed
1 can (14.5 ounces, or 406 ml) chicken broth
11/2 cups (105 g) chopped fresh mushrooms
1 stalk celery, chopped
1 clove garlic, minced
1/2 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon GFCF hot pepper sauce
1/2 cup (120 ml) milk substitute (rice, non-GMO soy, coconut)
Salt and pepper to taste
In a large saucepan, sauté onion in 1 tablespoon (15 g) ghee until tender. Add carrots and potato and cook for 2 minutes. Add broth, mushrooms, celery, garlic, sugar, salt, thyme, and pepper sauce. Bring to a boil and reduce heat. Cover and simmer for 50 minutes.
Let mixture cool slightly, then transfer to a blender and blend on medium until smooth.
Return to saucepan. Stir in milk substitute and remaining ghee and heat.
Season with salt and pepper.
YIELD: 6 to 8 servings
Calories (kcal): 88; Total fat: 4g; Cholesterol: 9mg; Cholesterol: 12g; Cholesterol: 2g; Protein: 2g; Protein: 327mg; Potassium: 390mg; Calcium: 27mg; Iron: 1mg; Zinc: trace; Vitamin A: 15328IU.
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Corn Chowder
This is a good way to add in a few more vegetables in order to expand variety.
2 tablespoons (30 ml) oil
1 large yellow onion, diced
5 medium Yukon Gold potatoes, peeled and chopped
Salt to taste
Pepper to taste
3 cups (710 ml) water
1 bag (16 ounces, or 455 g) frozen corn, defrosted and drained
1 cup (235 ml) rice milk
Heat oil over medium-high heat in a large pot or stockpot. Sauté onion until translucent and soft. Add potatoes and mix to coat with oil; sauté 1 to 2 minutes. Add salt and pepper. Add water and corn. Cook until potatoes are soft. Add rice milk and purée until smooth.
VARIATIONS: Add some squash, carrots, or yams in place of some of the potatoes.
YIELD: 8 servings
Calories (kcal): 153; Total fat: 4g; Cholesterol: 0mg; Cholesterol: 28g; Cholesterol: 3g; Protein: 4g; Protein: 10mg; Potassium: 557mg; Calcium: 13mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 74IU.
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Dana’s Really Quick N Easy Vegetable Soup or Purée
This soup can be made as a soup or puréed for those with sensory issues who do not tolerate the “lumps and bumps” in soups or stews. Adding organic beef gelatin provides a better food that helps digestion. The addition of apple juice adds natural sweetness and enhances the flavor.
1 tablespoon (15 ml) olive oil
3 tablespoons (30 g) frozen minced onion
1/4 teaspoon minced garlic (optional)
4 cups (940 ml) store-bought or homemade GFCF chicken broth (shown here)
1 cup (235 ml) apple juice (or apple cider)
1 tablespoon (7 g) organic unflavored gelatin
1 bag (16 ounces, or 455 g) frozen mixed organic vegetables (peas, non-GMO corn, carrots)
Pepper to taste
Salt, or GFCF fish sauce, to taste
Heat oil over medium-high heat in a 3- to 4-quart (2.8 to 3.8 L) pot or stockpot. Sauté onion (and optional garlic) until translucent and soft. Add chicken broth and apple juice (or cider). Add in gelatin and stir until it dissolves. Add in vegetables. Cook (covered) on medium heat for 15 to 20 minutes.
Add pepper to taste and salt or fish sauce to taste.
Serve as a soup, or purée in blender (medium/high speed) until smooth. Add more liquid if needed.
VARIATION: Add chicken, turkey, or beef to this for a hearty soup/stew or purée.
YIELD: Serves 6 to 8
Calories (kcal): 94; Total fat: 3g; Cholesterol: 0mg; Cholesterol: 14g; Cholesterol: 2g; Protein: 5g; Protein: 414mg; Potassium: 267mg; Calcium: 22mg; Iron: 1mg; Zinc: trace; Vitamin A: 2880IU.
Thai-Style Pumpkin Soup
Here is another excellent recipe by Jody Cutler. This is a wonderful blend of colors and flavors. Guaranteed to warm you!
1 quart (940 ml) vegetable or chicken broth
1 can (15 ounces, or 420 g) pumpkin purée
1 can (12 ounces, or 355 ml) mango nectar
1/4 cup (65 g) chunky GFCF peanut butter
2 tablespoons (30 ml) rice vinegar
11/2 tablespoons (9 g) minced scallion
1 teaspoon grated peeled fresh ginger
1/2 teaspoon grated orange rind
1/4 teaspoon crushed red pepper
1 clove garlic, crushed
Chopped fresh cilantro (optional)
Combine first 3 ingredients in a large Dutch oven and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Combine 1 cup (235 ml) pumpkin mixture and peanut butter in a blender or food processor; process until smooth. Return mixture to pan. Stir in vinegar and next 5 ingredients (through garlic); cook 3 minutes or until thoroughly heated. Ladle into soup bowls. Sprinkle with cilantro, if using.
YIELD: 6 servings (1 cup [235 ml] each)
Calories (kcal): 121; Total fat: 6g; Cholesterol: 0mg; Cholesterol: 11g; Cholesterol: 2g; Protein: 6g; Protein: 567mg; Potassium: 322mg; Calcium: 25mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 9017IU.
White Bean Stew with Swiss Chard
This is a nice, hearty soup for those cold weather months.
Modified for SCD
2 ounces (55 g) nitrate-free bacon, chopped fine
1 small onion, chopped fine
1 carrot, chopped fine
2 cloves garlic
1 bay leaf
1 sprig rosemary
3 cups (710 ml) GFCF chicken broth
2 cans (15.5 ounces, or 450 g each) cannellini beans, rinsed (For SCD, use haricot beans.)
3 cups (165 g) chopped Swiss chard (from about 1 bunch)
2 tablespoons (8 g) chopped parsley
Salt and ground black pepper
Extra virgin olive oil for drizzling (optional)
Cook bacon in a large pot or Dutch oven over medium-high heat for 3 to 5 minutes, until golden and most of the fat has rendered. Add onion and carrot and cook until softened, 5 minutes. Stir in the garlic, bay leaf, and rosemary and cook for a few seconds, until fragrant. Pour in broth, beans, and chard, and bring to a boil. Reduce heat and simmer for 15 minutes. Remove bay leaf and rosemary, add parsley, and season to taste with salt and pepper. Serve with a drizzle of olive oil if desired.
TIP: You can use curly leaf spinach in place of the chard.
YIELD: 4 servings
Calories (kcal): 427; Total fat: 10g; Cholesterol: 13mg; Cholesterol: 61g; Cholesterol: 21g; Protein: 26g; Protein: 642mg; Potassium: 1458mg; Calcium: 238mg; Iron: 9mg; Zinc: 3mg; Vitamin A: 6079IU.
Black Bean Soup
1 tablespoon (15 ml) extra virgin olive oil
1 medium onion, diced
1 tablespoon (7.5 g) chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
3 cups (710 ml) GFCF chicken broth
2 cans (15 ounces, or 420 g, each) black beans, drained and rinsed
2 garlic cloves, minced
1 can (15 ounces, or 420 g) pumpkin purée
1/4 cup (15 g) minced fresh cilantro
1 tablespoon (15 ml) lime juice
Heat olive oil in large pot over medium-high heat and cook onion, chili powder, cumin, oregano, and salt for 2 minutes, stirring frequently. Add the garlic and cook for 30 seconds. Add the broth and black beans and bring to a boil over high heat; reduce heat and simmer for 3 minutes. Off heat, stir in the cilantro and lime juice and serve.
YIELD: 4 to 6 servings
Calories (kcal): 197; Total fat: 5g; Cholesterol: 3mg; Cholesterol: 27g; Cholesterol: 11g; Protein: 10g; Protein: 921mg; Potassium: 216mg; Calcium: 36mg; Iron: 2mg; Zinc: trace; Vitamin A: 16093IU.
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Special Ingredient Noodles
Inspired by a certain blockbuster Panda, Ellen Demattia came up with this tasty dinner for her family. Their favorite part about this dish is using a special noodle spoon—the flat, ceramic kind offered in Chinese restaurants.
1 quart (940 ml) GFCF chicken broth
8 ounces (225 g) dried Pad Thai–style Rice Noodles
2 cups (280 g) chopped precooked chicken
2 cups (about 400 g) chopped cooked mixed vegetables of your choice
Bring the broth to a boil in a large pot. Off heat, add noodles and let sit for 10 to 15 minutes, until noodles are tender. Add chicken and vegetables and cook over medium heat, about 3 minutes. Serve.
YIELD: 4 servings
Calories (kcal): 462; Total fat: 16g; Cholesterol: 83mg; Cholesterol: 58g; Cholesterol: 5g; Protein: 19g; Protein: 920mg; Potassium: 344mg; Calcium: 49mg; Iron: 3mg; Zinc: 2mg; Vitamin A: 6952IU.
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Simple Egg Drop Soup
1 large egg
Salt and ground black pepper
4 cups (940 ml) GFCF chicken broth
1 clove garlic, minced
1 tablespoon (8 g) chopped fresh ginger
3 scallions, chopped fine
1 teaspoon sesame oil
In a small bowl, lightly beat the egg with a pinch of salt and pepper.
In a large saucepan, bring the chicken broth, garlic, ginger, and 1 teaspoon salt to a boil over high heat; reduce heat and simmer for 3 minutes. Pour the egg in a very thin stream along the prongs of a fork over the surface of the soup. When the egg has set, add the scallions and sesame oil and serve.
YIELD: 4 servings
Calories (kcal): 69; Total fat: 5g; Cholesterol: 59mg; Cholesterol: 1g; Cholesterol: trace; Protein: 4g; Protein: 598mg; Potassium: 55mg; Calcium: 16mg; Iron: trace; Zinc: trace; Vitamin A: 123IU.
Tomato Rice Soup
2 tablespoons (30 ml) olive oil
1 small onion, chopped
1 clove garlic, minced
2 teaspoons tomato paste (For SCD, use fresh tomatoes that have been puréed in the blender and squeezed to remove the juice.)
1 large can (28 ounces, or 800 g) whole tomatoes
2 teaspoons agave syrup (For SCD, use honey.)
1/2 teaspoon salt
1/4 teaspoon coarsely ground pepper
11/2 cups (355 ml) GFCF chicken broth
1 cup (165 g) cooked rice (For SCD, use cauliflower rice.)
Heat oil in large pot over medium heat; cook onion, garlic, and tomato paste 5 minutes, or until onion is soft. Add the tomatoes and their juices, agave syrup, salt and pepper and cook another 5 minutes. Carefully purée mixture in a blender or a food processor until smooth, and then return to the pot. Add the broth and cooked rice and return soup to a boil. Serve.
NOTE: If you are using white rice, the rice can be puréed along with the tomato mixture for a completely smooth and creamy soup.
YIELD: 4 servings
Calories (kcal): 188; Total fat: 8g; Cholesterol: 2mg; Cholesterol: 26g; Cholesterol: 3g; Protein: 4g; Protein: 801mg; Potassium: 508mg; Calcium: 72mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 1248IU.
Cream of Cauliflower Soup
Coconut milk is the secret to this “creamy” soup, and is healthy for the GI tract. See the discussion about the health benefits of this fabulous food shown here.
1 medium head (about 2 pounds, or 910 g) cauliflower
4 tablespoons (60 ml) olive oil, divided
2 to 3 teaspoons mild GFCF curry powder
Salt and ground black pepper
1 medium onion, chopped fine
2 cups (475 ml) GFCF chicken broth
1 can (14 ounces, or 425 ml) unsweetened coconut milk
Preheat oven to 450°F (230°C, gas mark 8). Cut the cauliflower into 1-inch (2.5 cm) florets, and toss with 3 tablespoons (45 ml) of the oil, curry powder, and 1/2 teaspoon salt in a large bowl. Transfer to a baking sheet and roast for 15 to 20 minutes, until cauliflower is golden brown on the edges, stirring once halfway through.
In a large pot, heat remaining oil over medium heat. Add onion and cook until softened, 5 minutes. Add roasted cauliflower and stock and bring to a boil; reduce heat and simmer, covered, until cauliflower is very soft. Carefully purée soup in a blender with the coconut milk until smooth; season to taste with salt and pepper. Serve, or return to pot to gently reheat if necessary, but do not boil.
YIELD: 6 servings
Calories (kcal): 265; Total fat: 25g; Cholesterol: 2mg; Cholesterol: 10g; Cholesterol: 3g; Protein: 4g; Protein: 241mg; Potassium: 95mg; Calcium: 12mg; Iron: trace; Zinc: trace; Vitamin A: 14IU.
Erika’s Chicken Noodle Soup
SCD Legal
3 large boneless skinless chicken breasts
Water
8 cups (1.9 L) GFCF organic chicken broth
1 pound (455 g) celery, cut into bite-sized pieces
1 pound (455 g) carrots, peeled and cut into bite-size pieces
1 large onion, chopped fine
2 tablespoons (8 g) chopped parsley
Salt and ground black pepper to taste
1 pound (455 g) GF noodles (For SCD, use cauliflower rice.)
Add chicken and broth to a large stockpot and bring to boil. Skim off brown foam and yellow patches. Add celery, carrots, onion, and parsley, cover, reduce heat to low and simmer for at least 1 hour, stirring occasionally to break chicken up into pieces (or you can remove breasts after 20 minutes and shred with a fork, and then return to the pot).
Meanwhile, boil another large pot of water and cook the noodles according to package directions. Drain and rinse noodles.
When soup is done, add noodles, and season to taste with salt and pepper. Serve.
YIELD: 6 to 8 servings
Calories (kcal): 373; Total fat: 4g; Cholesterol: 56mg; Cholesterol: 51g; Cholesterol: 6g; Protein: 28g; Protein: 701mg; Potassium: 569mg; Calcium: 59mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 14380IU.