Posts in Soups
Pea and Mint Soup

Prep Time

2 minutes

Prep Notes

Buy quality ingredients.  Opt for organic green peas and mint for best taste, color and nutrients. A handheld blender cuts out a ton of time to blend this soup. 

Cooking Time

20 minutes

Yields

4

Ingredients

  • 1 T high heat cooking oil such as grape seed oil, non GMOcanola oil or coconut oil

  • 1 yellow onion chopped

  • 1 clove garlic minced

  • 26-32oz peas (2 bags frozen peas or fresh peas)

  • 4 cups vegetable, chicken or turkey broth OR chicken bone broth for added protein

  • 2 T chopped mint

  • Sea salt to taste

  • Optional toppings

  • ¼ cup crumbled feta

  • handful plain popcorn

  • ¼ cup toasted walnuts

Directions

  1. In a large pot over medium heat, add oil. Add onion and cook until softened, but notbrowned, about 2-5 minutes.

  2. Add minced garlic, peas and broth. Bring to a boil.

  3. Reduce heat to a simmer for 5-10 minutes.

  4. Puree soup with a hand blender*

  5. Stir in mint.

  6. Serve with toppings and/or with a side of sprouted grain toast

Credit

chialeah

Soups, EntreesBill Bostrom
Carrot Ginger Quinoa Soup

Prep Time
5-10 minutes

Prep Notes
Roasted pumpkin seed prep and cooking time (optional): 10 minutes

Cooking Time
30 minutes

Yields
4 servings

Ingredients

  • 1 tbsp non-GMO grapeseed or canola oil

  • 6 large carrots cut up into 1 inch pieces

  • 1/2 white onion roughly cut up

  • 1 inch fresh ginger, chopped

  • 4 tbsp fresh dill, chopped

  • 4 cups water

  • 1 cup cooked quinoa

  • 1/4 cup raw or roasted pumpkin seeds* (optional)

  • Sea salt to taste

Directions

  1. In a pot, heat oil at medium heat. Add carrots, ginger and onion. Sprinkle in a pinch of salt. Stir to keep onions from browning and cook 5 minutes.

  2. Add in 4 cups of water and bring to a boil.

  3. Once boiling, turn down heat to simmer and cover. Simmer for 20 minutes.

  4. Let cool. Then, pour soup into a good blender (I use a BlendTec/Vitamix). Blend until smooth.

  5. Add quinoa. Add dill and pumpkin seeds just before serving.

  6. Sprinkle with sea salt and serve warm or cold.

*Chia Leah's Roasted Pumpkin Seeds

  1. Preheat oven to 350.

  2. Spread raw seeds on a baking sheet. Spray with non-GMO canola or grapeseed oil.

  3. Sprinkle with a twist of sea salt.

  4. Bake 5-10 minutes until you hear seeds start to pop.

Notes
This was one of the first recipes I learned through my program at Institute for Integrative Nutrition. It looked too easy not to try. I couldn't believe how creamy it tasted and I found it to be better the next day cold, which makes it a great summer soup!

The fresh dill makes ALL the difference. My take on this recipe adds extra protein, fiber and texture from the quinoa and pumpkin seeds. This soup freezes well, so I recommend doubling your batch!

Credit
Chia Leah
chialeah.com

Soups, EntreesBill Bostrom
Easy Bone Broth
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Prep Time
5 minutes

Cooking Time
48 hours

Yields
6-8 servings

Ingredients

  • Use the carcass from that leftover organic rotisserie chicken or beef, chicken or lamb bones from local butcher or grocery. By using organic and high quality carcasses, there will be less impurities in the bone broth- think “we are what we eat!”

  • Assorted veggie trimmings or aromatics, about 2 cups (whatever’s in the fridge: carrots, celery, onion, garlic, sage, rosemary, oregano)

  • 2-3 bay leaves

  • Generous pinch of peppercorns

  • Glug of unfiltered apple cider vinegar*

  • 1 tsp ground turmeric

  • 1 nub of fresh ginger (about 1 inch)

  • Filtered Water

Directions

  1. Place the bones, veggie trimmings, bay leaves, peppercorns, apple cider vinegar, turmeric, and ginger into the Crock Pot or slow cooker insert.

  2. Fill to one inch below the max line with fresh filtered cold water.

  3. Place the insert into the slow cooker, put the lid on.

  4. Set to heat to high until the broth starts to boil.

  5. Reduce the heat to lowfor 48 hours, (yes hours).
    Tip: Bones should disintegrate in your fingers! This means you have pulled everything out of them into the broth.

  6. Let the broth cool.

  7. At this point, I use a spoon to pull out anylayers of fat on the top of the broth. Then, strain all of the bones and such, bottle up broth into quart sized jars or other glass airtight containers and refrigerate it for up to a week or freeze it for up to a month.

*Apple cider vinegar (unpasteurized) is a great addition to bone broth because it helps break apart the bones. Plus, ACV is great for digestion among other health benefits.

 

Credit
Chia Leah
www.chialeah.com

Cheater's Bone Broth Bowl

Prep Time
5 minutes

Prep Notes
By keeping boxed bone broth, canned beans, a variety of spices, and always a few fresh veggies in the fridge, you are always able to create a quick & nourishing soup. If your pantry is not up to date, take the time to fill it properly. Reach out to Leah for a full "Healthy Pantry List" or consider a "Pantry Purification" with Leah.

Cooking Time
5 minutes

Yields
4 servings

Ingredients

  • A large box of store bought bone broth

  • A handful of leafy greens

  • 1 T chia seed or flax meal

  • 1 T ACV

  • 1 cup fresh mushrooms

  • 1 tsp ground turmeric

  • Dash of black pepper and salt

  • 1 T nutritional yeast

  • Add other ingredients of your choosing such a hard boiled egg, raw carrots, cooked quinoa

Directions

Combine ingredients in a pot and heat. Serve!