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

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

ROASTED ASPARAGUS, CAULIFLOWER, AND MUSHROOM SOUP

1/31/2020

Ingredients

1 - 1.5 lbs asparagus*
1 medium sized head of cauliflower
3 tbsp olive oil divided
1/2 large yellow onion chopped
8 oz sliced brown mushrooms
2 cloves garlic crushed
5 cups vegetable broth
Juice of 1 lemon about 3 tbsp
2 tsp lemon zest
1 cup fresh loose basil leaves
Salt and pepper to taste

Instructions

Preheat your oven to 400 degrees.
Prepare the cauliflower and asparagus: chop bottoms off the asparagus stalks and discard, slice the remaining stalks into 2 inch long spears. Chop the cauliflower into florets. Spread cauliflower and asparagus onto a large baking sheet and drizzle with 1 tbsp olive oil. Salt and pepper. Place inside the oven to roast for approximately 25 mins, gently turning the vegetables halfway through.
Meanwhile, heat up a large soup pot to medium heat. Add 2 tbsp olive oil, chopped onion, sliced mushrooms, and garlic. Sauté vegetables for 8-10 minutes, or until flagrant.
Add asparagus and cauliflower to soup pot. Cover with broth and bring to a boil. Reduce heat to low and simmer for about 10 minutes.
Add lemon juice, zest, and basil leaves. Using an immersion blender, puree until smooth. Alternatively, cool down the soup a bit, and pour into a large blender or food processor to puree.
Serve immediately and garnish with any of the following optional toppings.
Optional toppings: Parmesan cheese, lemon pepper, pesto, or even pancetta.

Recipe and Photo from Wholesomelicious

Nutty Cabbage Fennel Soup

1/29/2020

Ingredients

3 tablespoons olive oil, divided
1 fennel bulb (about 2 ounces), fronds and core removed, then thinly sliced
1 shallot, diced
1 pound cabbage, cored and thinly shredded (with knife or mandoline)
1/4 teaspoon salt
1/2 cup chopped brazil nuts (2 ounces)
1/2 tablespoon creamy dijon mustard
1/4 teaspoon garlic powder
2 1/2 to 3 cups low sodium vegetable stock (so you can adjust salt as needed)
1/4 teaspoon black pepper
2 tablespoons

Instructions

Bring oil to medium-high heat in a large (3 1/2 quart) dutch oven. Add fennel and shallot, stirring to coat. Cook for 5 minutes, until vegetables are lightly softened.
Add half of cabbage and salt, stirring and cooking for two minutes to wilt slightly, then add remaining tablespoon of olive oil, cabbage, and brazil nuts.
Continue stirring occasionally and cooking over medium heat for 10 minutes. You should see light browning on the vegetables.
Then add dijon mustard, garlic powder, and 2 1/2 cups stock. Cover and simmer for 20 minutes, on medium-low heat.
Take off heat and gently transfer half of it to a high-powered blender. Add collagen and black pepper.
Blend for 30 seconds, then add other half. Blend for 45 seconds on high to completely puree, adding up to 1/2 cup of stock if needed to get to the texture you like. Taste, and adjust salt if needed.

Recipe and Photo from Heartbeet Kitchen

EASY THAI SHRIMP SOUP

1/27/2020

INGREDIENTS:

1 cup uncooked basmati rice
2 tablespoons unsalted butter
1 pound medium shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste
2 cloves garlic, minced
1 onion, diced
1 red bell pepper, diced
1 tablespoon freshly grated ginger
2 tablespoon red curry paste
1 (12-ounce) can unsweetened coconut milk
3 cups vegetable stock
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

DIRECTIONS:

In a large saucepan of 1 1 /2 cups water, cook rice according to package instructions; set aside.
Melt butter in a large stockpot or Dutch oven over medium high heat. Add shrimp, salt and pepper, to taste. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside.
Add garlic, onion and bell pepper to the stockpot. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in ginger until fragrant, about 1 minute.
Whisk in curry paste until well combined, about 1 minute. Gradually whisk in coconut milk and vegetable stock, and cook, whisking constantly, until incorporated, about 1-2 minutes.
Bring to a boil; reduce heat and simmer until slightly thickened, about 8-10 minutes.
Stir in rice, shrimp, lime juice and cilantro.
Serve immediately.

Recipe and Photo from Damn Delicious

Paleo Chili

7/1/2019

INGREDIENTS

1 pound beef chuck, cut into 1-inch cubes
3 tablespoons olive oil, divided
1 pound lean ground beef
1 large yellow onion, diced
1 medium red bell pepper, cored, seeded, and diced
2 medium carrots, peeled and diced
2 stalks celery, diced

1 medium sweet potato (about 12 ounces), peeled and cut into 1/2-inch cubes
3 cloves garlic, minced
3 tablespoons chili powder
2 tablespoons tomato paste
1 tablespoon unsweetened natural cocoa powder
1 tablespoon ground cumin
2 teaspoons dried oregano
1/2 teaspoon ground cinnamon
1 teaspoon kosher salt, plus more for seasoning
1/2 teaspoon freshly ground black pepper, plus more for seasoning
1 (28-ounce) can fire-roasted diced tomatoes
3 cups low-sodium chicken broth
1 tablespoon apple cider vinegar

For serving (optional):

1 medium avocado, diced
2 medium scallions, thinly sliced
1/2 cup coarsely chopped fresh cilantro

INSTRUCTIONS

Pat the beef cubes dry with paper towels. Season generously with salt and pepper. Heat 2 tablespoons of the oil in a Dutch oven or large heavy-bottomed pot over medium-high heat until shimmering. Working in batches, add the beef cubes in a single layer and sear until browned on all sides, 1 to 2 minutes per side. Transfer the meat to a large bowl; set aside.
Add the ground beef and cook, breaking up the meat with a wooden spoon, until browned and cooked through, 6 to 8 minutes. Using a slotted spoon, transfer the meat to the bowl with the seared beef cubes.
Reduce the heat to medium, add the remaining 1 tablespoon oil, and heat until shimmering. Add the onion, bell pepper, carrots, celery, sweet potato, and garlic, and cook, stirring occasionally, until softened, about 8 minutes. Add the chili powder, tomato paste, cocoa powder, cumin, oregano, cinnamon, salt, and pepper. Stir to combine and cook for 2 minutes.
Return the beef and any accumulated juices to the pot. Add the tomatoes and their juices and the broth and stir to combine. Bring to a boil, then reduce the heat to low and simmer uncovered, stirring occasionally, until the beef is tender, about 1 hour. Remove from the heat and stir in the vinegar. Serve topped with avocado, scallions, and cilantro if desired.

A Light & Fresh Ginger Broccoli Soup

6/28/2019

INGREDIENTS

2 tablespoons ghee
3 tablespoons grated fresh ginger
2 medium heads broccoli (about 1 pound), chopped
1 bunch kale, tough stems trimmed and leaves cut into ribbons
2 quarts low-sodium vegetable broth
Garnish options: sesame seeds, pickled ginger, or toasted nori

INSTRUCTIONS

Melt the ghee over medium-high heat in a large Dutch oven or soup pot. Add the ginger and cook until fragrant, about 1 minute. Add the broccoli, kale, and vegetable broth, and bring to a boil.
Reduce the heat to maintain a simmer, cover, and cook until the broccoli is tender, 25 to 30 minutes. Remove from the heat and purée with an immersion blender until smooth, about 5 minutes. (Alternatively, purée in batches in a stand blender.) Serve immediately.

Recipe from the Kitchn

Roasted Cauliflower and Sweet Potato Soup

4/1/2019

Ingredients

1 head of cauliflower, chopped into florets
2 medium-sized sweet potatoes, peeled and cubed
5 garlic cloves, peeled
1 tsp. paprika (omit for AIP)
4 cups vegetable or chicken stock
1/2 cup coconut or almond milk (coconut for AIP)
2 tbsp. olive oil
Sea salt and freshly ground black pepper

Preparation

Preheat your oven to 400 F.
Place the cauliflower florets, cubed potatoes, and garlic on a baking sheet.
Drizzle with olive oil, and season to taste with salt and pepper.
Roast in the oven for 35 to 40 minutes or until the vegetables are soft.
Transfer the vegetables from the baking sheet to a saucepan.
Pour the vegetable stock into the saucepan, and add the paprika.
Bring to a simmer and purée the soup using an immersion blender.
Pour in the coconut or almond milk, and give everything a good stir.
Continue simmering until warm, and season to taste before serving.

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