Latest Health News in Crofton - Nutritional Healing Center

WINTER VEGETABLE SOUP

2/14/2020

Ingredients

1 red onion, chopped;
2 large carrots, chopped;
2 sticks celery, chopped;
1 medium sweet potato, chopped;
2 garlic cloves, minced;
1 can (28 oz.) diced tomatoes;
4 cups vegetable or chicken stock;
2 tsp. fresh sage leaves, chopped;
2 cups of cooked chicken or turkey;
A few cabbage leaves, shredded;
2 tbsp. clarified butter or other cooking friendly fat;
Sea salt and freshly ground black pepper to taste;

Preparation

In a large saucepan placed over a medium heat, warm the clarified butter and add the onion and the garlic. Cook 3 to 5 minutes or until onion starts to brown.
Add the carrots, celery, and sweet potatoes, and stir well and cook for 2 to 3 minutes.
Add the tomatoes, stock, and sage, season to taste, and bring to a boil.
Reduce the heat to a simmer. Cover and cook for 20 minutes.
Add the chicken or turkey and cabbage and cook for another 10 minutes.
Adjust the seasoning if necessary and serve warm.

Recipe and Photo from Paleo Leap

Sweet Potato Chili

2/12/2020

INGREDIENTS

2 tbsp. extra-virgin olive oil
1 medium onion, chopped
1 bell pepper, chopped
3 cloves garlic, minced
1 tbsp. tomato paste
1 lb. Italian sausage
1 tbsp. chili powder
1 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. cayenne
Kosher salt
Freshly ground black pepper
4 large sweet potatoes, peeled and cubed into 1" pieces
3 c. low-sodium chicken broth
1 (14.5-oz.) can diced tomatoes
Freshly chopped parsley, for serving

DIRECTIONS

In a large pot over medium heat, heat oil. Add onion and bell pepper and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more, then add tomato paste and stir until well coated. Add sausage and cook, breaking up meat with a wooden spoon until no longer pink, 7 minutes. Add chili powder, oregano, garlic powder, and cayenne and season with salt and pepper.
Add sweet potatoes, broth, and tomatoes and bring to a boil. Reduce heat and let simmer, covered, until sweet potatoes are tender, about 15 minutes.
Garnish with parsley before serving.

Recipe and Photo from Delish

Roasted Butternut Squash Soup

2/10/2020

INGREDIENTS

1 large butternut squash, peeled and cubed (seeds removed)
2 potatoes, peeled and chopped
3 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
1 tbsp. butter
1 onion, chopped
1 stalk celery, thinly sliced
1 large carrot, chopped
1 tbsp. fresh thyme, plus more for garnish
1 qt. low-sodium chicken broth

DIRECTIONS

Preheat oven to 400º. On a large baking sheet, toss butternut squash and potatoes with 2 tablespoons olive oil and season generously with salt and pepper. Roast until tender, 25 minutes.
Meanwhile, in a large pot over medium heat, melt butter and remaining tablespoon olive oil. Add onion, celery, and carrot and cook until softened, 7 to 10 minutes. Season generously with salt, pepper, and thyme.
Add roasted squash and potatoes and pour over chicken broth. Simmer 10 minutes, then using an immersion blender, blend soup until creamy. (Alternately, carefully transfer batches of the hot soup to a blender.)
Serve garnished with thyme.

Recipe and Photo from Delish

Paleo Chicken and Leek Soup

2/5/2020

Ingredients

1 tsp oil
½ cup diced white onions
2 cups sliced leeks, , this was 2 small leeks or 1 large one for me
1.5 cups sliced carrots, , this was 2 large carrots for me
6 cups chicken stock, (or 6 cups water with 2 chicken bouillon cubes)
½ tsp dried Oregano, , divided
½ tsp dried Thyme, , divided
½ tsp dried Parsley, , divided
3 cups small Cauliflower florets, , this was 1 small head of cauliflower for me
½ of a Zucchini, , sliced and halved
1 pound of chicken, , organic boneless skinless tenders (200 grams)
½ tsp garlic powder
A pinch of crushed chili flakes
salt and pepper to taste

Instructions

Put 1 tsp of oil with ½ cup of diced onion into a soup pan and cook for 3 minutes over medium heat, until translucent and fragrant. Add 1 cup of sliced leeks to the pan and mix (try to get all the rings out of each other while mixing), cook for 2 minutes. Then add 1.5 cups of sliced carrots, mix, and cook for 5 minutes.
Add 4 cups of chicken stock/broth (or 4 cups water with 2 chicken bouillon cubes) to the pan. Top with ¼ tsp oregano, ¼ tsp thyme, and ¼ tsp parsley, mix, and simmer for 10 minutes.
While that is simmering, start making the chicken. Sprinkle oil into a frying pan and heat over medium heat, then put the chicken into the pan. Add 1 cup of sliced leeks to the pan (mix to get the rings out of each other), ½ tsp garlic powder, ¼ tsp oregano, ¼ tsp thyme, ¼ tsp parsley, and a pinch of crushed chili flakes on top of the chicken and mix. Cook for about 10 minutes, flipping every so often.
Put 3 cups of small cauliflower florets into the soup pan and add 2 cups of chicken stock to the pan (or water), let it continue simmering.
Remove the chicken from the pan leaving the leeks to caramelize. Add 2 Tbs of water to the leeks and mix, let them cook while cutting the chicken. Cut the chicken into tiny pieces and put them back into the pan with the leeks. Mix and then put the chicken and leeks into the soup pan.
Add the zucchini to the soup and let everything lightly boil for about 15 minutes. ( If you want your soup more liquidy add 1 more cup liquid, if you want it more chunky, leave as is).

Recipe and Photo from Perchance to Cook

Paleo Chicken Soup

2/3/2020

Ingredients

1 clove garlic (cut in 3 pieces)
2 tablespoons extra virgin olive oil
1/8 teaspoon ground thyme
6 cups chicken broth
3 cups medium carrots (approximately 1 and 1/4 sliced)
3 cup stalks celery (approximately 1 diced small)
1 cups cooked chicken breast (shredded (approximately 2 )
2 tablespoons fresh chopped parsley
1/4 teaspoon fine sea salt and ground pepper (to taste)

Instructions

Place olive oil in a soup pot along with the garlic on the medium-low heat. Heat for 2 minutes and then remove the garlic. (Note: removing the garlic makes the recipe low fodmap. I also make this recipe sometimes without any garlic at all.)
Add the celery, carrots, and thyme and cook the vegetables for about 5 minutes on medium-low heat until they become softened. (Another option: skip the olive oil and cook the celery and carrots in several cups of chicken bone broth for about 20 minutes until tender.)
Add the chicken broth, salt, and pepper and continue to cook on medium-low for about 20 minutes.
Add shredded chicken and parsley and cook another 5 minutes until completely heated.
It is ready to serve. Can be stored for leftovers also.
Notes: If not on a low fodmap diet, you may mince garlic and leave in soup (or omit completely). There are recipes for Chicken Broth (Bone Broth) and Roasted Chicken Breasts on my site, which I used to make this recipe.

Recipe and Photo from 24 Carrot Kitchen

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