This recipe is warming, green, fresh and spicy. If you like Thai flavours you'll love this soup with toasted sesame seeds, lemongrass and coconut milk.
From a nutritional perspective this recipe is low in carbohydrates as it uses yam and buckwheat soba noodles, high in gut-healthy prebiotic leeks, spicy enough to kick start your metabolism and contains MCT's from the coconut. The healthy fats makes this very satiating.
- I can full fat coconut milk (400ml)
- 6 cups homemade bone broth
- 4 thin slices of a medium leek
- 1 green onion, thinly sliced lengthwise, then diagonally
- 1 medium spicy red pepper
- 2 handfuls of baby spinach
- 2 portions of yam buckwheat soba noodles
- 1/4 tsp Chinese 5 spice
- Sprinkle of spicy chilli flakes
- 1/4 tsp Himalayan pink salt
- 1 tbsp dry lemongrass
- 1 tbsp of sesame seeds
- 4 springs of cilantro, roughly chopped (optional garnish)
- Add the lemongrass and broth to a medium pot on medium high heat. Heat for 15minutes then strain out the lemongrass and return the hot broth to the pot.
- Add the whole can of coconut milk. Heat and stir until uniform and slightly bumbling.
- Add the sliced chilli peppers, chilli flakes, leeks, green onion and salt. Cook for 8 minutes on medium heat.
- Add the soba noodles and continue stirring until noodles are al dente.
- At the last minute add the baby spinach to wilt.
- In a small saucepan on medium heat, gently toast the sesame seeds until fragrant.
- Ladle into a bowl, sprinkle with sesame seeds and cilantro. Enjoy!
Butternut Squash is the perfect vegetable to eat in the fall and winter time. It is loaded with Vitamin A which is great for your eyesight and immunity. It's high in fibre and a very tasty complex carbohydrate, making this soup an excellent pre-workout, pre-game meal. It will give you long lasting energy. The high amount of fibre is not only great for the bowels, it will slow down the sugar release making it a great option for those trying to control their blood sugar.
This recipe is vegan, vegetarian, paleo, gluten-free....ALL THE THINGS! Just eat it.
I'll tell ya what's not Gluten-free; if you get a beautiful fresh baked sourdough loaf, cut a real thick slice, put some butter and maybe a sprinkle of herb de provence on it and pop that in the oven to toast slightly. Makes this meal real hearty.
Your Roast Squash should look like this. Soft like baby food, slightly browned and caramelized.
- 2 firm butternut squashes
- Pumpkin spice: ginger, cinnamon, clove, nutmeg and allspice
- Drizzle of olive oil
- 1 tbsp raw sugar
- Maldon sea salt or pink salt preferably.
- Pumpkin seeds (optional garnish)
Ingredients for the Veg Broth
- 3 Ribs of celery roughly chopped (add the leaves if you have them)
- 3 carrots roughly chopped
- 1 large onion, quartered
- 2 cloves garlic, smashed
- 3 bay leaves
- 3 stalks of kale (optional)
- 2 inches of leek greens (optional)
- 1 tsp salt
- Fresh black pepper
- 1 tsp chilli flakes (optional)
- splash of apple cider vinegar
- 2.5 litres water
- Preheat the oven to 180C/350F
- Cut the squashes in half with a sharp knife and place on a roasting tray.
- Sprinkle with the pumpkin spice (ginger, clove, cinnamon, nutmeg, allspice) brown sugar, salt, pepper and drizzle with a small amount of olive oil.
- Place in the oven on the middle rack and let cook for about 45-50min. Keeping an eye that it doesn't burn. It is done when the flesh is so soft if you take a small spoon and dig into it, it will ball like ice cream. You cannot rush this process.
- In the meantime, start making your vegetable broth: add the onion, leek, garlic, carrot, celery, bay leaves, apple cider vinegar, salt, pepper and chilli flakes to a large stock pot. Fill with cold tap water (2.5 litres)
- Set the pot on med-high heat. Once the pot has come to the boil, reduce the heat to med-low with the lid on.
- Once the squash is cooked, carefully peel off the skin. If it was cooked long enough it should peel off easily with your hands, otherwise use a small paring knife to clean it off reserving as much flesh as possible. Add the flesh to a large pot.
- Strain out the broth with a fine sieve, discarding the vegetables. Slowly add the broth to the pot with the squash.
- Using a hand blender, blend until smooth. (Alternatively you can blend in a countertop blender, working in batches).
- To garnish, sprinkle pumpkin seeds and tear a few fresh basil leaves. You can also add a dollop of creme fresh.
- Store the rest in a tight fitting container or jar, and enjoy throughout the week.
Lentils are a brilliant way to add fibre to your diet. Of all the legumes out there, they appear to be the most tolerable where gas and bloating is concerned. Since it is such a nutrient dense little legume boasting a high source of calcium, phosphorus, iron and B vitamins, we often see it in many cuisines world over. It can be paired with rice to create a complete protein in vegetarian diets, or as my mom used to serve it, paired with pasta in a 'Cucina Povera' peasant dish from Sicily called "pasta con lenticche'. Due to its rich iron content, it was often served a couple times a month to correct iron deficiency in times of menstruation.
To make lentils more tolerable on the digestive system, plan ahead and soak these guys on the counter top for 1-2 days. IF you have the foresight, it will pay off and your tummy will thank you.
This recipe is warming, earthy, hearty, rich and delicious. A perfect grounding dish for the cold winter months. The good thing is it's quick and easy. No need to fry , just pop everything in the crockpot and let it do its thing.
- 4 cups of soaked lentils
- 2 cans of San Marzano tomatoes
- 2 carrots, diced
- 3 ribs celery, diced
- 2 medium yukon gold potatoes, diced
- 2 onions, diced
- 2 cloves garlic, smashed and chopped
- 1 tbsp butter
- 2 cups of beef broth / chicken, preferably homemade
- 1/2 tsp cumin
- 1/4 tsp coriander powder
- 1 tsp dry chilli flakes (optional)
- pink salt and pepper to taste
- * optional* add 1 piece of beef shank with the marrow. This will add more nutrients and depth
- Add everything to a crock pot and set to high.
- Cook for 5 hours, or until the lentils are soft. If using bone marrow, make sure it has softened and can be pushed out with a knife.
- Serve with fresh basil, enjoy!
After the holidays, the fridge is usually filled up with leftover meats, vegetables, bibs and bobs. The best way to empty the fridge and not throw away leftover food is to throw it all in a big pot of soup.
The chicken broth will improve your nutrient and mineral intake. It contains collagen and amino acids that help repair damaged intestinal lining that lead to digestive issues (diarrhea, bloating, constipation etc) . It has been found that chicken broth can increase the number of white blood cells, which will make you more resilient to colds and infections. By cooking down the bones, you’ve also got the perfect recipe of vitamins and minerals to repair your own bones: calcium, magnesium, phosphorous and zinc.
- 100 grams leftover cooked chicken, sliced thinly against the grain (Or any leftover meat: ham, turkey, sausage etc)
- 1 tsp olive oil
- 6 cups homemade chicken broth
- 3 cloves of garlic, thinly sliced
- 1 small leek, sliced into thin rounds
- 2 stalks celery, diced
- 2 carrot, diced
- kale, sliced into small bits
- ginger, thumb sized, grated
- 1 cup of orzo or any small pastina
- 1/4 tsp turmeric
- sprinkle of chilli (optional)
- salt and pepper to taste
- In a medium pot on medium heat, add olive oil to warm.
- Add garlic, leeks, celery and carrots. Stir frequently until softened
- Add chicken and kale, continue stirring until kale has begun to wilt
- Add chilli and turmeric
- Place grated ginger in hand and squeeze over pot to release juice. Discard spent ginger.
- Add broth and pastina and stir.
- Cook until pastina has softened.
Bone broth is on everyone's (oily) lips right now as it appears to be the hottest food trend. It's the beverage of choice for supermodels at this years Paris Fashion Week. But if bone broth is a fad then its gotta be the longest food-fad running. Ancient cultures have been making it for thousands of years. From Chinese medicine, Japanese Ramen, Vietnamese pho, French bouillon and Italian brodo.
4 Reasons to Drink Bone Broth
1) Loaded with Nutrients and Minerals
Bone Broth is a significant natural source of all the big ones: Calcium, Magnesium, Phosphorus, Potassium. These nutrients are essential to bone building, metabolism and the uptake of other nutrients. Phosphorus is also a critical mineral used to maintain acid-base balance in the body. It also contains some Amino Acids: Glycline and Proline. Cheaper than the average multivitamin and contains a lot of what we need on a daily basis.
2) Immune Boosting Power
Studies have proven that bone broth can actually increase the number of white blood cells (infection fighter cells) in the body. So THATS what your mom made you chicken soup when you were sick. Mom's and Nonna's always know whats up. When you're sick, Bone broth will:
Increase White Blood Cells
Act as an anti-inflammatory to reduce swelling and sinus infection
Increase your nutrients to help fight the illness
Clear up mucous from upper respiratory tract infection
Incredibly hydrating to help flush out infection and cell waste
3) Digestive Aid
Bone Broth will help cure leaky gut, which can lead to all kinds of scary conditions from food allergies to auto-immune diseases. It does so by mending the gaps in the intestinal lining with collagen and gelatin. These intestinal cells should be strong tight junctions, but many of us have damage to the intestinal cell wall lining which loosens those gaps and releases food particles into the blood stream. SO TIGHTEN UP THOSE GAPS!
Heals Leaky Gut
Increases Mineral Absorption
4) It's Cheap and Easy to Make
The gentle and slow extraction of nutrients makes Bone Broth an incredibly nutrient dense food. And its low in calories.
One 8oz serving contains only 66 calories
You can feed a whole family with the bones that you would normally throw away. Now that is cucina povera!
This recipe is an amalgamation of my friend's Vietnamese father giving a verbal "a bit of this a bit of that" recipe, and othersources. Remember to only use healthy bones! Organic, mennonite, hormone free, all that goodness.
3-4 lbs of mixed healthy bones: beef, chicken, cross-cut veal shank with marrow and oxtails
1 tbsp Olive oil
2 medium carrots
3 stalks celery
1 cup parsley
2 cups daikon radish, peeled and sliced 3 inch rounds
1 medium yellow onion
2 tbsp apple cider vinegar
2 tbsp fish sauce
3 bay leaf
1/2 cup dried mushrooms
2 tbsp rock salt (more to taste at the end)
SPICE BAG: 2 star anise, 2 cinnamon sticks, 1 tsp fennels seeds, 1 tsp cardamom pods, 1 tsp whole cloves
Roast the Bones (Optional) Preheat oven to 400 F. Drizzle bones with olive oil and arrange in single layer on a baking sheet. Roast for 1 hour or until evenly browned.
Char Onions and Ginger : Cut the onion in half. Peel the ginger, cut in rounds and smash with the back of a knife. Roast on high broil until dark and charred, just before burning.
Cut the Vegetables into large chunks. Cut the carrots, garlic, celery and parsley.
Toast the Spices in a saucepan on medium heat until aromatic. Put into a cheesecloth bag or strain out after
Combine the Bones and Vegetables in a large stock pot. I use an 8 quart pot.
Add Flavour: add Apple Cider Vinegar, fish sauce, rock salt, garlic cloves (whole) dry mushrooms, bay leaves and spice bag
Cover with Water. Make sure everything is well submerged.
Parboil: Heat on high until it reaches a rapid boil. Let boil for 10 minutes, then reduce the heat to a low simmer. Make sure there is still a small bubbling action, but very minimal. Cover and cook for 24hrs
Skim the Skum: Check occasionally and remove and scum, bubbles, gray matter that appears on the surface. These are the impurities and released toxins from the bones.
Finished when dark and flavourful. Taste the broth, it should have a deep rich meaty flavour with sweet vegetable flavours. If the bones have begun to disintegrate, you know you've broken down all the minerals.
Strain the broth into a fine mesh colander. I fill mason jars 3/4 full (to prevent bursting) and place in the freezer, leaving a few jars in the fridge to drink within the week.
Broth. Brodo. The perfect harmony of warming, nourishing ingredients. Gently simmered to infuse the liquid with delicate vitamins, minerals and life-giving nutrition from a simple mix of basic vegetables and bones. Its always been my favourite food, as I child I would ask for my birthday dinner to be a big steaming bowl of "brodo" with rice. Being a June baby, this heated meal would dismay my family members, but nothing else would suffice...I wanted soup! When cooked with enough love, patience and know how, it can be the perfect thing to resurrect you from a cold, flu or even a bad day. So grab a glass of wine, put on some Etta James, and make a big pot of chicken broth.
The following recipe is for my basic chicken broth, which I make on a frequent basis in the colder months and have stored in my freezer at any given time. This recipe is a mix of my mother's, a classic clear french consume, as well as some personal added flavour enhancers and immune-boosters.
Please feel free to play around and add different spices and herbs, there's really no wrong way to go about it. Just remember the basics: at least add the holy trinity (onion carrot celery) and if adding bones, let cook for a minimum of 1.5 hrs. Also, remember to continually skin the surface for impurities coming from the bones. This stuff is all the toxins that you don't want in your body. This recipe can be used as a base for anything ! Roast some squash and make a purée soup. Use as the base for a tasty risotto. Add some pastina and beaten eggs with Parm for stracciatella soup. Sip in a mug when you have a cold. It is a life saver.
Ingredients: • 1 whole free range chicken
• 2 carrots, roughly chopped
• 3 ribs celery, roughly chopped
• Bunch of celery leaves
• 1/2 bunch of Italians parsley
• 1 large onion quartered
• 10 whole peppercorns
• 2 garlic cloves, smashed
• 1 1/2 tbsp sea/Himalayan salt
• 3 dry bay leaves
• 3 sprigs of thyme
• 2 small/ medium tomatoes, chopped Add for super health:
• Ginger root, roughly chopped
• 1 tbsp turmeric
• 2-3 more garlic cloves
• pinch of nutmeg ** for vegetarians substitute chicken for 1.5 cups dried mushrooms. Cook for 1 hr Method:
1) In a large stock pot add all the ingredients
2) fill the pot with water until everything is covered by about 3 inches of water.
3) on high, bring to a boil. Let boil for 10min then reduce heat to simmer. There should be small and steady bubbles.
4) using a large spoon, skim off the surface all the dark bubbles that accumulate around the edges. Know as the scum.
5) about 40-50min into cooking, take a large tong and try to lift the chicken carcass. If it feels that it might fall apart easily, remove from the liquid and set to cool
6) pick all the tender meat from the chicken bones, discard the skin, and throw ALL the bones back into the broth
7) continue cooking for a minimum total of 2 hours.
8) put liquid through a large strainer and discard the rest. Your broth should be richly coloured and taste delicious. Add salt to taste.
9) can be stored in the freezer in small batches or used right away Depending on the size of your pot this recipe should give you at least 3.5 litres of broth.