As you make any of these soups, feel the emotions of love and gratitude or say some of your affirmations. Every time you cook with or work with water, the energy of love and gratitude can transform the food and your health.
When you eat soup, smell the delightful fragrance. Eat or sip it with love and gratitude, and feel your body transform with radiant health!
Quick and Simple Bok Choy Soup
| Preparation time: 15 minutes | Servings: 2–4 |
This soup is easy to make and surprisingly delicious! If you overindulged the day before, this is nice and easy on your digestive system. We’ve had clients double the recipe and eat this soup for an entire day if they’re feeling the need to gently cleanse their system.
INGREDIENTS:
2 baby bok choy (chopped)
1 large or 2 small yellow summer squash (sliced)
1 tsp. coriander (ground)
1 tsp. fennel seeds
1 tsp. curry powder
1 tsp. Celtic sea salt
2 tsp. ghee
1 tsp. coconut oil
INSTRUCTIONS:
In a skillet, melt 1 tsp. ghee. Add spices and sauté for one minute.
Add 2 cups water and bring to a boil. Add bok choy and sea salt and simmer for 3 minutes, then add yellow squash and simmer for 2 more minutes.
Drain most of the water except for about 1" (½ cup). With a hand blender or food processor, blend the ingredients until smooth. This makes a soup with a nice consistency (not too watery and not too thick).
At the end of cooking, add additional ghee and coconut oil to taste.
Delightfully Sweet Zucchini Squash Soup (Crock-Pot Easy!)
| Preparation time: 25 minutes | Serves: approximately 6 people |
This soup is naturally sweet in a subtle, delightful way, and it’s a great mood booster if you’re feeling stuck or down in the dumps. The cardamom, fennel, and cumin help with digestion–these spices also help balance and reset the body and mind. Serve this soup to family and friends and they’re sure to ask for more!
INGREDIENTS:
1 Tbsp. ghee or raw butter
1 cup onions, diced
4 cups butternut squash, cubed
1 large zucchini, sliced (about 1½–2 cups)
1½ tsp. ground cardamom
1 tsp. ground fennel
¼ tsp. cayenne pepper
¼ tsp. ground coriander
2 tsp. cumin seeds
2 Tbsp. fresh ginger, diced
INSTRUCTIONS:
Sauté onions and all spices (except fresh ginger) in ghee until the onions are translucent.
Put cubed squash, diced ginger, and sliced zucchini into a Crock-Pot and cover with water. You’ll use approximately 6 cups of water, less if you’d like a thicker soup. We tend to like thick, hearty soups, although this is actually really wonderful as a thinner soup–experiment and see which you like best! If you don’t have a Crock-Pot, put into a large soup stockpot (you’ll simmer on the lowest temperature on your stovetop).
Add onions and spices to the mixture and simmer until the squash is soft. With a hand blender or food processor, blend the soup until it is pureed.
Add more raw butter or ghee and sea salt to taste. We like to let each person add the amount of ghee or raw butter and sea salt to their bowl according to their individual taste.
| Preparation time: 20 minutes if you have cooked butternut squash already; about 1 hour if you’re making the butternut squash as well | Servings: 6–8 |
Heather’s mother had a trick to get her kids to eat spinach noodles when they were little: she called them “good luck noodles.” She was pretty smart when it came to tricking Heather and her sister into eating their greens. The name of this soup might help get your kids to eat their greens, too! It’s so delicious, thick, and comforting that they’re sure to like it.
INGREDIENTS:
3 cups sliced bok choy
2 cups leeks, thinly sliced
2 cups sliced zucchini
2 cups cooked butternut squash
2½ Tbsp. coconut oil
2 Tbsp. curry powder
2 tsp. Celtic sea salt
1½ tsp. ground black pepper
1 tsp. turmeric
1 tsp. ground coriander
1 tsp. cumin powder
Pinch each of: fennel powder, cinnamon, and ginger
INSTRUCTIONS:
If you don’t have cooked butternut squash, take the squash, prick about 10 holes in it with a knife point, then put it in a baking dish with 2" water and cook for 45 minutes in the oven at 350° F. (Alternatively, you can cook it in a Crock-Pot while you’re out during the day. Add 2–3" water to the Crock-Pot and put the pricked butternut squash inside, cover, and set your timer on the lowest setting. Cook until the squash is soft and you can easily put a knife into the center.)
Put 1 Tbsp. coconut oil into a saucepan on low heat. Add all spices, except for sea salt, and the leeks; sauté the leeks for 2–3 minutes. Add 2 cups water into the saucepan and bring to a rolling boil. Add bok choy and zucchini and simmer on low for 3 minutes, adding sea salt while simmering. Remove from heat and add butternut squash.
With an immersion blender (or in your blender or food processor with the S-blade), mix all ingredients until you have a smooth, blended soup. Add coconut oil and mix again to evenly distribute it.
Serving suggestion: Drizzle a small amount of flaxseed oil onto the soup in each bowl. Mixing in the oil at the end makes for a delicious final taste!
Louise’s Favorite Bone Broth or Vegetable Broth
Bone broth is a wonderful way to nourish and heal your digestive tract and energize your body; it provides an easily digestible source of vitamins, minerals, and protein. If you’re vegetarian, you can leave out the bones and meat scraps and create a healing vegetable elixir to sip during the day.
You can also include just bones and no vegetables, if you like. This broth can be used to sip, or used in recipes for more flavorful grains, soups, and more!
Note: gather your ingredients at your own pace.
Take a large paper shopping bag; open and place it in your freezer drawer.
Over the course of the week or several weeks, throw all bones and meat scraps in the bag in your freezer drawer. Also add vegetable scraps, vegetable peelings, and the odds and ends that you chop off of vegetables. Some examples are: onion peels, the peeled skins of carrots, garlic skins, salad scraps, artichoke tips, the tough ends of asparagus, kale stems, and pea pods.
Add 1 or 2 (3") pieces of seaweed, like wakame or digitata, for extra minerals.
If you don’t have enough meat and bones to get started with your broth, you can go to the health-food store and purchase the necks, feet, backs, and wings of a chicken (these are inexpensive parts of the chicken that have a tremendous amount of nutritional value). Other options are lamb neck, marrow bones, or beef bones. Add these to your bag until you’re ready to make the broth.
Keep adding vegetable scraps, meat scraps, and bones to your bag in the freezer until it’s full and you’re ready to make your broth.
Vegetarian option: If you’re a vegetarian, eliminate the meat and bones and use only vegetable scraps. If you are just starting and don’t have any vegetable scraps yet, here’s a fast way to get nutrient-rich veggie broth: start by making a seaweed broth; once cooked, set aside the seaweed to eat in other meals, like soups, grains, or salads (just chop it up). If you do this, you just need 1–3 (6") strips of kombu, wakame, nori, or kelp to 4 cups of water.
Put all of the contents of the bag in your freezer into a stainless-steel stockpot. Alternatively, you can use your Crock-Pot to make this even easier!
Pour water so that it just covers the top of your bones, meat, and vegetables. Add ¼ cup apple cider vinegar, to bring out the minerals from the bones.
Add sea salt and pepper to taste. Start with a small amount in the beginning (about 1 tsp. each) and add more if needed when the broth is finished.
Turn your heat to high, put a lid on the pot, and bring the water to a boil. As soon as it’s boiling, turn the heat down to very low and allow the pot to simmer all night long. The longer it cooks, the more nutrients you’ll bring out of the bones and vegetable scraps.
The next morning, strain the liquid out of the rest of the ingredients. You don’t keep any of the meat scraps, vegetable scraps, or bones–your goal is to strain them out and keep the liquid, which is now full of incredible nutrition.
Put the broth into the refrigerator. When it chills, remove the fat layer that will accumulate on the top.
Now you have something to nourish your body. Drink one or two cups a day: Louise has a cup in the morning and a cup before bed. You can also use the broth to make delicious, flavorful soups and stews, or flavor and cook vegetables and grains. To do this, you will use the broth just as you’d use water when cooking.
To store for longer than 5 days: For any broth you’re not using within a 5-day period, store the liquid in quart-sized containers and put in your freezer to thaw when you’re ready to use them. You can also store the broth in smaller containers or even pour it into ice-cube trays to customize the amount you want to use in meals or recipes.
Start a new bag of bones and vegetable scraps in your freezer for your next batch of bone broth and repeat the steps. Your body will love you for continuing to nourish it in this manner!
Joel’s Surprisingly Delicious Sea Vegetable Soup
| Preparation time: 25 minutes–or one hour and 25 minutes if you’re using digitata kelp, to allow time for soaking the kelp |
Servings: 4–6 |
This is so surprisingly delicious that it will delight even those who aren’t fans of the taste of seaweed–it has a delicate yet rich flavor that is as yummy as it is healing and strengthening. Sea vegetables are excellent for your thyroid, which helps your body create energy. If you love egg drop soup, you’ll love this soup even more!
INGREDIENTS:
1 quart bone broth, or you can use 1 quart of Imagine brand’s organic free-range chicken broth (check ingredients to make sure there is no cane juice or sugar, as sometimes they change the ingredients!)
¼ lb. wild-caught Pacific cod
2 organic pasture-fed eggs
1 cup sea vegetable soup mix (from TheSeaweedMan.com), or you can use kelp, digitata kelp, arame, or wakame seaweed from the health-food store. (Digitata is very rich in iodine, which makes it a nice choice if you have type O blood, want protection from radiation, or want to boost thyroid health. See the notes on the next page for more on using digitata kelp.)
2 Tbsp. wheat-free tamari (or more to taste) or apple cider vinegar
2½ Tbsp. organic unrefined coconut oil
On the stovetop, put the chicken broth in the pan and heat to just boiling; reduce to simmer. Add sea vegetables and let simmer for 15–20 minutes.
Add cod, tamari, and coconut oil and simmer for 3–5 minutes (until fish flakes or breaks up easily).
Remove from heat and add eggs. They will cook as the soup cools (you will see them changing color as they cook). This keeps the eggs from overcooking and becoming hard to digest.
Pour into bowls and enjoy!
Notes:
If you use digitata kelp, cut it up into small pieces and soak it for one hour before adding to the soup. Soaking it ahead of time allows it to soften up. Alternatively, you can soak it first and put it into a food processor with the S-blade to chop it up into small, bite-sized pieces. You can add the soak water to your soup or use it for other recipes (soups, cooking grains, and so forth).
You can also use salmon or any other white fish. You might want less tamari if you use salmon because of salmon’s richer taste.
| Preparation time: 25 minutes | Servings: 4 |
This soup has a delightful, light-yet-hearty taste that is slightly sweet and great for all seasons.
INGREDIENTS:
1 bunch kale
2 cups water (add more or less depending on how thick you like your soup—2 cups provides a medium-thick soup that is not too watery)
2 large carrots, chopped
¼ cup onion, chopped
1½ Tbsp. coconut oil
1 tsp. thyme
1 tsp. Celtic sea salt
INSTRUCTIONS:
In a saucepan, sauté onions and ½ Tbsp. coconut oil until onion is translucent. Then add all ingredients except the remaining coconut oil and the sea salt. Heat to boiling, then reduce heat to low. Simmer for 15 minutes, then add remainder of coconut oil and sea salt. Simmer for another 5 minutes, and then blend all ingredients together with a hand blender or in your blender or food processor. If you like curry, add 2 tsp. for a delicious taste!
Serve warm and enjoy! Each person may want to add some Herbamare herb sea salt, ghee, or coconut oil to their bowl of soup to taste.
This stew is reminiscent of Thanksgiving dinner, with much less work! It is a delicious comfort food that is ideal for cool weather or anytime you want a hearty meal.
INGREDIENTS:
2 lbs. turkey–dark meat is a delicious, healthy, and economical option, or you can use breast meat or a mixture of white and dark meat (use turkey bones if you just want to make a bone and vegetable broth; see directions on the next page)
½ cup diced red onion
1 cup leeks, thinly sliced
4 cloves garlic, minced
1 cup bok choy, thinly sliced
3 cups fresh broccoli
1 Tbsp. thyme
2 tsp. basil
⅓ tsp. cardamom powder
1 tsp. dill
1 Tbsp. ghee
2 tsp. Sarah’s Sea Salt, Tuscan Blend. (This is a blend of sea salt and Italian herbs, tomato flecks, lemon peel, and rosemary that you can find online or in gourmet-food stores. If you don’t have this delicious mixture on hand, use a blend of sea salt with some or all of these spices for the same effect. You could also just use sea salt.)
3 cups water
In a skillet, sauté the onion, leeks, garlic, and spices in ghee until onions are translucent (about 5 minutes).
Add 1 cup of water to the skillet. Add turkey, cover, and simmer lightly for 15 minutes, until the outside of the turkey is browned. This creates a concentrated soup-stock effect.
While the turkey and spices are simmering, bring 2 cups of water to a boil in a stockpot. Add broccoli and bok choy to the water and reduce heat to a simmer. Add the turkey-and-spice mixture; continue to simmer for 15–20 minutes, until turkey is fully cooked.
Add Sarah’s Sea Salt about 5 minutes after adding the turkey-and-spice mixture into the broccoli and bok choy.
Serve warm in big soup bowls.
Variations:
For brilliant color, add 1 cup sliced carrots and/or 1 cup sliced red cabbage to the broccoli and bok choy.
You can make this into a kind of bone broth by using just turkey bones with a little meat on them, instead of the turkey. This will make a nice, easy-to-digest, and flavorful turkey and vegetable soup.
For those who are not food combining, this meal would be delicious with red-skinned potatoes (about a cup of diced potatoes). However, from a food-combining perspective, you would want to avoid combining a starchy vegetable (or any starch, like grains) with an animal-protein meal.