CHAPTER 5
Stocks, Soups, and Stews

Your homemade stocks give a special quality to all the dishes you add them to. Not only will the flavor of homemade stocks be better than that of store-bought varieties, but you will have added your own personal touch to the meal. Always cook them uncovered, as covering will cause them to become cloudy.

Peel and roughly chop the onions and carrots. Roughly chop the celery (stalks only; no leaves) and fresh parsley stems.
Put the vegetables, parsley, and water in a stockpot over medium heat; bring to a simmer and cook, uncovered, for 1¹⁄₂ hours.
Add the herbs and peppercorns and continue to simmer, uncovered, for 45 minutes. Adjust seasonings to taste.
Remove from heat and cool by submerging the pot in a bath of ice water. Transfer stock to freezer-safe containers and freeze until ready to use.

Brown Stock

When you add ¹⁄₄ cup of this concentrated stock to a slow-cooked beef dish, you’ll get the same succulent flavor as if you first seared the meat in a hot frying pan before adding it to the slow cooker. The stock also gives a delicious flavor boost to slow-cooked tomato sauce or tomato gravy.

Preheat the oven to 450°F. Cut the carrots and celery into large pieces. Put them, along with the meat, bones, and onion into a roasting pan. Season with pepper. Put the pan on the middle rack in the oven and roast, turning the meat and vegetables occasionally, for 45 minutes or until evenly browned.
Transfer the roasted meat, bones, and vegetables to a 4- or 6-quart slow cooker. Add the water to the roasting pan; scrape any browned bits clinging to the pan and then pour the water into the slow cooker. Cover and cook on low for 8 hours. (It may be necessary to skim accumulated fat and scum from the top of the pan juices; check the broth after 4 hours and again after 6 hours to see if that’s needed.)
Use a slotted spoon to remove the roast and beef bones. Reserve the roast and the meat removed from the bones for another use; discard the bones.
Once the broth has cooled enough to handle, strain it; discard the cooked vegetables. Refrigerate the broth overnight. Remove and discard the hardened fat. The resulting concentrated broth can be kept for 1 or 2 days in the refrigerator, or frozen for up to 3 months.

Pork Broth

Pork broth is seldom called for in recipes, but it can add layers of flavor when mixed with chicken broth in vegetable soups.

Pork Roast Dinner

To make concentrated broth and a pork roast dinner at the same time, increase the amount of carrots, decrease the water to 2¹⁄₂ cups, and add 4 peeled, medium-size sweet potatoes (cut in half) on top. Cook on low for 6 hours.

Add all the ingredients to a 4-quart slow cooker. Cover and cook on low for 6 hours or until the pork is tender and pulls away from the bone.
Strain; discard the celery and onion. Reserve the pork roast and carrots for another use. Once cooled, cover and refrigerate the broth overnight. Remove and discard the hardened fat. The broth can be kept for 1 or 2 days in the refrigerator, or frozen up to 3 months.

Turkey Stock

Popular during the holidays, this is the perfect way to put your leftover turkey to good use. This can also be used as a substitute in recipes calling for chicken stock.

Combine all the ingredients except pepper in a 6-quart slow cooker. Cover and cook on low for 6–8 hours.
Strain the stock through a double-layer of cheesecloth, discarding the solids. Season with pepper to taste.
Refrigerate 3–5 hours, until chilled. Remove fat from surface of stock.
Freeze or refrigerate the stock and use within 1 week or freeze for up to 3 months.

Fish Stock

Use this fish stock in any fish or seafood dish instead of water or chicken stock.

Place all the ingredients in a 4-quart slow cooker. Cook for 8–10 hours.
Remove all the solids. Transfer to another container. Refrigerate overnight.
The next day, skim off any foam that has floated to the top. Refrigerate and use within 1 week, or freeze for up to 3 months.

Seafood Stock

This recipe calls for the shells only because the amount of time it takes to slow-cook the stock would result in seafood that would be too tough to eat.

Fish or Seafood Stock in a Hurry

For each cup of seafood or fish stock called for in a recipe, you can substitute ¹⁄₄ cup of bottled clam juice and ³⁄₄ cup of water. Just keep in mind that the clam juice is very salty, so adjust any recipe in which you use it accordingly

Add the seafood shells, onion, lemon juice, and water to a 4-quart slow cooker. Cover and cook on low for 4–8 hours.
Strain through a fine sieve or wire-mesh strainer. Discard the shells and onions. Refrigerate in a covered container and use within 2 days or freeze for up to 3 months.

Basic Chicken Soup

The major advantage of this soup is that it will be much lower in sodium than canned chicken soups. The only limit is your imagination. Each time you make it, substitute different vegetables and seasonings to tantalize your taste buds.

Don’t Cry over Cut Onions

The sulfur in onions can cause the tears to flow. To avoid teary eyes, peel onions under cold water to wash away the volatile sulfur compounds. Onions are worth it, since they have anti-inflammatory effects on the joints.

Clean, trim, and quarter the chicken. Peel and chop all the vegetables. Chop parsley leaves.
Place the chicken and giblets in a stockpot, add the water, and bring to a boil. Reduce heat to a simmer and skim off all foam.
Add all the vegetables and parsley, season with salt and pepper, and simmer uncovered for about 3 hours.
Remove the chicken and giblets from the stockpot; discard giblets. Remove the meat from the bones, discard the bones, and return the meat to the soup. Serve.

Mushroom Stock

Shiitake mushrooms add a rich, bold flavor and also provide a variety of beneficial phytonutrients. Be careful not to overcook this stock.

Combine all the ingredients except ground pepper in a 6-quart slow cooker; cover and cook on low for 6–8 hours.
Strain, discarding solids; season to taste with pepper. Serve immediately, refrigerate and use within 1–2 weeks, or freeze.

Beef and Vegetable Stew

Fresh herbs brighten this traditional hearty stew. This recipe could be prepared with a variety of seasonal herbs, so experiment for yourself!

Heat the oil in a large frying pan over medium-high heat. Sauté the onion, parsnips, carrots, celery, garlic, tarragon, rosemary, and beef for 5–10 minutes, until the ingredients begin to soften and brown. Drain off any excess fat.
Place the mixture in a 4-quart slow cooker. Pour in the water. Stir. Cook on low for 8–9 hours.
Add the fennel. Cover and cook on high for an additional ¹⁄₂ hour. Stir in the parsley before serving.

Bouillabaisse

With one bite, this slightly simplified version of the Provençal fish stew will convert anyone who is skeptical about cooking seafood in the slow cooker into a believer.

Place the vegetables, garlic, basil, zests, bay leaf, tomatoes, and water or stock in a 6-quart slow cooker. Stir. Cook on low for 8 hours.
Add the seafood. Cook on high for 20 minutes. Stir prior to serving. Discard any mussels that do not open.

Curried Cauliflower Soup

Orange cauliflower is an excellent variety to use in this recipe. It has 25 percent more vitamin A than white cauliflower and lends an attractive color to the soup.

Place all the ingredients in a 4-quart slow cooker. Stir. Cook on low for 8 hours.
Using an immersion blender or standard blender (in batches), blend until smooth.

Caveman’s Chili

This chili is medium on the heat-o-meter. If you are looking for five-alarm chili, add more chipotles or a chopped jalapeño or two for some kick!

Sauté the Meat When Making Chili

Even though it is not aesthetically necessary to brown the meat when making chili, sautéing meat before adding it to the slow cooker allows you to drain off any extra fat. Not only is it healthier to cook with less fat, your chili will be unappetizingly greasy if there is too much fat present in the meat during cooking.

Heat coconut oil in a large pot over medium heat.
Stir-fry onion, celery, peppers, parsnip, and garlic in oil for 10 minutes. Add ground beef and cook until no longer pink (about 7 minutes).
Stir in chipotles, cumin, oregano, chili powder, and salt. Add tomatoes and stock. Reduce heat to low and simmer, uncovered, for 45 minutes.

No-Bean Chili

For a variation, try this with lean beef sirloin instead of pork.

Using Herbs

As a general rule, 1 tablespoon minced fresh herbs equals 1 teaspoon dried herbs. Fresh herbs can be frozen for future use. Discard dried herbs after one year.

In a large nonstick frying pan, heat the oil over medium heat. Add the pork, onion, chilies, and garlic. Sauté 7–10 minutes, until the pork is no longer visibly pink on any side. Drain off any fats or oils and discard them.
Pour the pork mixture into a 4-quart slow cooker. Add the remaining ingredients. Stir.
Cook on low for 8–9 hours.

Paleo “Cream” of Mushroom Soup

This Paleo-approved “cream” of mushroom soup is a simple and light main dish. It’s also a perfect Paleo-friendly base to use when a recipe calls for canned cream soup.

Cream Soup Variations

You can make any number of homemade cream soups with this recipe. If you would rather have cream of celery soup, use 1 cup of finely diced celery instead of the mushrooms. For a cream of chicken soup, use 1 cup finely diced chicken and 2 teaspoons of poultry seasoning.

Heat the oil and coconut butter in a deep saucepan until sizzling. Add the diced mushrooms and cook until soft, approximately 4–5 minutes.
In a medium-size bowl, whisk the arrowroot powder into the coconut milk. Slowly add to the mushrooms. Cook on medium heat for 5–10 minutes, whisking constantly, until slightly thickened.
Carefully pour cream soup into a greased 2¹⁄₂-quart slow cooker. Add pepper and any additional seasonings you would like. Cook on high for 2 hours or on low for 4 hours.

Paleo “Cream” of Broccoli Soup

This Paleo-approved “cream” soup serves as a light meal on its own or can be poured over a chicken or vegetable dish to enhance flavor and richness.

Add the broccoli, onion, broth, and pepper to a 2- or 4-quart slow cooker; cover and cook on low for 4 hours.
Use an immersion blender to purée the soup. Stir in the coconut milk. Cover and cook on low, stirring occasionally, for 30 minutes or until the soup is heated through.

Mushroom and Onion Soup

This soup serves as an excellent opening course for a rich beef or pork dish.

Combine all the ingredients, except the pepper, in a 6-quart slow cooker. Cover and cook on low 6–8 hours.
Season with pepper to taste.

Chicken and Mushroom Stew

This is a fragrant blend of sautéed chicken, vegetables, and herbs, best enjoyed on a late-autumn night alongside a rich poultry dish.

Add browned chicken to a 4- or 6-quart slow cooker.
In a frying pan over medium heat, sauté the mushrooms, onion, zucchini, green pepper, and garlic in oil for 5–10 minutes, until crisp-tender, and add to slow cooker.
Add the tomatoes, tomato paste, water, and seasonings to the slow cooker. Stir.
Cover and cook on low for 4 hours or until the vegetables are tender. Serve hot.

Mediterranean Seafood Soup

This quick and easy soup will give you a taste of the Mediterranean.

Littleneck Clams

Littleneck clams are the smallest variety of hard-shell clams and can be found off the northeastern and northwestern coasts of the United States. They have a sweet taste and are delicious in soup, steamed and dipped in melted butter, battered and fried, or baked.

Heat the oil in a large frying pan over medium heat and add onion, garlic, and fennel. After 10 minutes, stir in the wine or broth and clam juice and add the tomatoes. Bring to a boil.
Drop clams into the boiling liquid. When clams start to open, add the mussels. When mussels start to open, add the shrimp, basil, and salt and pepper flakes. Serve when shrimp turns pink.

Pumpkin Soup

If you have a sweet tooth, you can add some more palm sugar to this recipe.

Combine all the ingredients in a large soup pot, one by one, whisking after each addition. Cover and simmer for 10 minutes. If you decide to use the cream, add at the last minute.

Pumpkin Bisque

This simple soup is a perfect first course at a holiday meal or as a light lunch.

Make Your Own Pumpkin Purée

Preheat the oven to 350°F. Slice a pie pumpkin or an “eating” pumpkin into wedges and remove the seeds. Place the wedges on a baking sheet and bake until the flesh is soft, about 40 minutes. Scoop out the flesh and allow it to cool before puréeing it in a blender.

Place all ingredients in a 4-quart slow cooker. Stir. Cook on low for 8 hours.
Use an immersion blender (or blend the bisque in batches in a standard blender) to blend until smooth. Serve hot.

Pork and Apple Stew

If you prefer a tart apple taste, you can substitute Granny Smith apples for the Golden Delicious. You can also add more apples if you wish. Apples and pork were made for each other!

INGREDIENTS | SERVES 8

1 (3-pound) boneless pork shoulder roast

Freshly ground black pepper, to taste

1 large sweet onion, diced

2 Golden Delicious apples, peeled, cored, and diced

2 pounds carrots, peeled and roughly chopped

2 stalks celery, finely diced

2 cups chicken broth

¹⁄₂ cup unsweetened applesauce

1 tablespoon cooking sherry (optional)

2 tablespoons pure maple syrup (optional)

¹⁄₂ teaspoon dried thyme

¹⁄₄ teaspoon ground allspice

¹⁄₄ teaspoon dried sage

2 large sweet potatoes, peeled and quartered

Herbs and Spices Test

If you’re unsure about the herbs and spices suggested in a recipe, wait to add them until the end of the cooking time. Once the meat is cooked through, spoon out ¹⁄₄ cup or so of the pan juices into a microwave-safe bowl. Add a pinch of each herb and spice (in proportion to how they’re suggested in the recipe), microwave on high for 15–30 seconds, and then taste the broth to see if you like it. Season the dish accordingly.

Trim the roast of any fat; discard the fat and cut the roast into bite-size pieces. Add the pork to a 4-quart slow cooker along with the remaining ingredients in the order given. (You want to rest the sweet-potato quarters on top of the mixture in the slow cooker.)
Cover and cook on low for 6 hours or until the pork is cooked through and tender.

Caveman’s Cabbage Soup

Slow-cooking cabbage soup preserves the nutrients in the cabbage and other vegetables, versus other, higher-temperature methods of preparation that tend to destroy many of the nutrients. Add cooked sausage slices to the pot for a well-rounded meal.

Chop all vegetables and place them in a 6-quart slow cooker.
Pour in the broth and water.
Stir in garlic and spices. Cover and cook on low for 8–10 hours.

Simple Tomato Soup

This simple, healthy, three-step soup is made with canned tomatoes, which are available year-round at affordable prices. You can also make this soup with about 4 pounds of chopped fresh tomatoes if you prefer.

In a small glass or microwave-safe bowl, cook onions and butter in the microwave on high for 1 minute, until onions are softened.
Add onion mixture, tomatoes, honey, and chicken broth to a greased 4-quart slow cooker. Cook on high for 4 hours or on low for 8 hours.
Turn off slow cooker. Add lemon juice to the soup. Allow soup to cool for about 20 minutes and then blend using an immersion blender or in batches using a standard blender.

Acorn Squash Autumn Bisque

The yellow-orange color of acorn squash comes from its rich vitamin A content. One cup of acorn squash provides more than 100 percent of the daily recommended amount of vitamin A.

Combine the broth, squash, onion, cinnamon, coriander, and cumin in a 4-quart slow cooker. Cover and cook on high for 3–4 hours.
Blend the squash mixture, coconut milk, and lemon juice in a food processor until smooth.
Season with pepper to taste.

Butternut Squash Soup

This soup is a scrumptious treat on a cool fall day. Warm family and friends with a delightful blend of aroma and flavor.

In a soup pot or Dutch oven, heat oil over medium-high heat. Sauté onion, squash, parsnips, and garlic in oil for 5 minutes.
Add almond meal and chicken broth and increase heat to high.
Bring to a boil, then turn to low and simmer for 45 minutes.
In batches, purée squash mixture in blender or food processor and return to pot or use an immersion blender.
Stir in cinnamon, cloves, and nutmeg.

Pumpkin Turkey Chili

Pumpkin keeps for 6 months whole, or for years canned. Pumpkin is most often enjoyed in the fall, but it can actually be enjoyed year-round.

In a frying pan over medium heat, sauté the peppers, onion, and garlic with the browned turkey for 5–7 minutes.
Transfer the turkey and veggies to a 4-quart slow cooker. Add the remaining ingredients.
Cover and cook on low for 5–6 hours.

Cincinnati Chili

This unusual regional favorite has a spicy-sweet flavor that is wonderfully addictive! Serve over cooked spaghetti squash with any combination of the following toppings: diced raw onion; chopped green, red, yellow, or orange pepper; and shredded carrots.

In a nonstick frying pan, quickly sauté the beef over medium heat until it is no longer pink, about 5–6 minutes. Drain all fat and discard it.
Place beef and all the other ingredients in a 4-quart slow cooker and stir. Cook on low for 8–10 hours.

Lone Star State Chili

Texans prefer their chili without beans, which makes this a perfect Paleo meal. Serve it with a tossed salad.

Hot Pepper Precautions

Wear gloves or sandwich bags over your hands when you clean and dice hot peppers. It’s important to avoid having the peppers come into contact with your skin or especially your eyes. As an added precaution, wash your hands (and under your fingernails) thoroughly with hot, soapy water after you remove the gloves or sandwich bags.

Add all of the ingredients to a 4- or 6-quart slow cooker, in the order given, and stir to combine. The liquid in your slow cooker should completely cover the meat and vegetables. If additional liquid is needed, add more crushed tomatoes or broth, or some water.
Cover and cook on low for 8 hours. Taste for seasoning, and add more chili powder if desired.

Texas Firehouse Chili

This no-bean chili is similar to dishes entered into firehouse chili cook-offs all over Texas.

Brown the beef for 5–7 minutes in a nonstick frying pan over medium heat. Drain off any excess grease.
Add the meat and all of the remaining ingredients to a 4-quart slow cooker. Cook on low for up to 10 hours.

Chicken Chili Verde

Enjoy this spicy chili over a southwestern-themed vegetable medley. Avocado slices work well as a festive garnish.

Heat oil in a frying pan over medium heat. Add the chicken. Cook, stirring frequently, until chicken is browned on all sides, about 1–2 minutes per side. Place browned chicken in a greased 4- or 6-quart slow cooker.
Add the remaining ingredients over the chicken in the slow cooker.
Cover and cook on high for 3 hours or on low for 6 hours.

Pumpkin and Ginger Soup

Relieve some stress with a hot cup of this comforting, seasonal favorite.

In a 4-quart slow cooker, combine all ingredients except the pepper. Cover and cook on high for 4–5 hours.
Place the soup in a food processor and blend until smooth.
Season to taste with pepper.

Tomato Vegetable Soup

The array of garden vegetables in this soup produces a light and fresh flavor with a “fall-ish” feel.

Combine all the ingredients except pepper in a 4- or 6-quart slow cooker. Cover and cook on high for 4–5 hours.
Process the soup in blender until smooth; season to taste with pepper. Serve warm.

Zucchini Soup

This smooth and soothing blend of fresh herbs and spices is perfect for a cold, late-autumn day.

Combine all the ingredients, except the coconut milk, cayenne pepper, and paprika, in a 4- or 6-quart slow cooker, and cook on high for 3–4 hours.
Process the soup, with the coconut milk, in a blender until combined.
Season to taste with cayenne pepper. Serve warm and sprinkle with paprika.

Cream of Cauliflower Soup

Cauliflower is a fantastic vegetable in Paleolithic diet recipes. Blended cauliflower can be used as a thickener in recipes that normally call for potatoes or root vegetables. Best of all, cauliflower won’t spike your insulin levels.

In a soup pot or Dutch oven, combine cauliflower, celery, carrot, garlic, onion, cumin, and pepper.
Add enough water to just cover ingredients in pot. Bring to a boil over high heat.
Reduce heat to low. Simmer about 8 minutes or until vegetables are tender.
Stir in parsley and dill. Garnish with bacon and additional dill before serving.

Gazpacho

Gazpacho is best made the day before so that the flavors can penetrate all the vegetables. It should be served chilled.

Blend canned tomatoes in blender until smooth. Pour into large bowl.
Add remaining ingredients to bowl.
Refrigerate at least 12 hours, then serve.

Scallion Chive Soup

Chive is a member of the onion family. It adds a sweet, mildly oniony taste to recipes.

Chive as Insect Repellant

Chive has such a strong scent that it can be used in gardens as an insect repellant. Garlic has also been known to be an effective defense against pests.

Heat oil in a soup pot or Dutch oven over medium-low heat. Cook zucchini, shallots, and garlic in oil for 3–5 minutes.
Add scallions and chives and cook for 2 minutes more.
Add chicken broth and water. Increase heat to high and bring to a boil.
Reduce heat to low and simmer for 5 minutes.
In batches, purée soup in blender or food processor, or use immersion blender to blend.

Carrot-Lemon Soup

This is a great “anytime” soup, and can be served either hot or cold.

Lemon Know-How

The thought of lemons may make your cheeks pucker, but it’s well worth the powerful dose of cold-fighting vitamin C. The average lemon contains approximately 3 tablespoons of juice. Allow lemons to come to room temperature before squeezing to maximize the amount of juice extracted.

Heat the oil over medium heat in a large stockpot and lightly sauté the carrots, onions, and garlic for 5 minutes.
Add the stock and simmer for approximately 1 hour. Add the ginger, lemon juice, and zest. Season with pepper.
Chill and serve with parsley as garnish.

Chicken Chowder

A warm, traditional taste of home, this makes a great first course to a hearty poultry dish on a cold winter’s night.

Place all ingredients in a 4-quart slow cooker.
Cover and cook on low for 6 hours, stirring occasionally.

Spicy Bison Stew

Bison contains fewer calories, less fat, and more iron per serving than both beef and chicken!

Place onions, carrots, bell pepper, celery, and jalapeño peppers in a 4- or 6-quart slow cooker. Add bison meat and all remaining ingredients.
Cover and cook on low for 6–8 hours. Serve hot.

Southwestern Soup

This is a zesty and hearty creation with a perfect balance of herbs and seasonings.

In the bottom of a 6-quart slow cooker, combine the pork, onion, bell pepper, jalapeño pepper, garlic, chili powder, cumin, and black pepper. Stir to combine.
Add broth and tomatoes. Cover and cook on low for 6–8 hours or on high for 3–4 hours.
When ready to serve, ladle soup into bowls and top with avocado and cilantro. Serve with lime wedges.

Rosemary-Thyme Stew

Lots of rosemary and thyme give this surprisingly light stew a distinctive flavor.

Heat the butter in a large frying pan over medium-high heat. Sauté the onion, carrot, celery, garlic, thyme, rosemary, and chicken for 5–7 minutes, until the chicken is white on all sides. Drain off any excess fat.
Put sautéed ingredients into a 4-quart slow cooker. Sprinkle with black pepper. Pour in the water or stock and stir. Cook on low for 8–9 hours.
Add the diced peppers. Cover and cook on high for an additional ¹⁄₂ hour. Stir before serving.

Chicken Bolognese

This easy-to-make chicken stew is sure to please the entire family. Both kids and adults love this delicious recipe. Serve alone or pour the sauce over spaghetti squash or riced cauliflower.

Slow Cookers Are Lifesavers

Slow cookers are the greatest appliance for the Paleo enthusiast. These countertop cookers allow you to prep ahead of time and cook in bulk, which helps make weeknight cooking easier.

In a medium-size frying pan, cook ground chicken over medium heat until browned, about 5 minutes. Drain and place in a 4- or 6-quart slow cooker.
Wipe out the pan and place it over medium-high heat. Brown the chicken breasts (5 minutes per side). Add to slow cooker.
Combine all the remaining ingredients in the slow cooker. Cook on high for 5 hours.
Serve over your favorite steamed vegetable.

Simple Ground Turkey and Vegetable Soup

This soup is easy to throw together with pantry ingredients.

In a large frying pan over medium heat, add oil and heat until sizzling. Cook ground turkey until browned, about 5–6 minutes, stirring to break up the meat. Add meat to a greased 4-quart slow cooker.
In the same frying pan, sauté onion and garlic until softened, about 3–5 minutes. Add to the slow cooker.
Add remaining ingredients to the slow cooker. Cover and cook on high for 4 hours or on low for 8 hours.

Stuffed Pepper Soup

This recipe delivers all the flavor of stuffed peppers in a warm and satisfying soup.

Mix all the ingredients in a 4-quart slow cooker. Cover and cook on low for 3–4 hours or until the green peppers are cooked.
Turn heat to high and cook for 20–30 more minutes. Serve.

Lamb Stew

This high-protein concoction is a guaranteed Paleo crowd-pleaser.

Cut lamb into 1¹⁄₂" chunks.
Combine all the ingredients in a 4-quart slow cooker and cook on low for 8–10 hours.
Before serving, skim off and discard fat.

CHAPTER 5Stocks, Soups, and Stews

Basic Vegetable Stock

Homemade Stocks