Coconut Corn Chowder

Coconut Corn Chowder
Prep Time
60 min prep time
Number of Servings
6
Ingredients
  • 2 Tbsp coconut oil
  • 1 small red onion, diced
  • 2 garlic cloves, minced
  • 2 celery stalks, chopped (about [q:1 1/2] cups)
  • 2 medium carrots, chopped (about 1K c)
  • 4 small Yukon Gold potatoes, peeled and cut into K-inch cubes
  • [q:2 1/2] cups fresh corn kernels (from 4 ears) or frozen corn
  • 1 (14 oz) can full-fat coconut milk
  • 2 cups vegetable broth or 2 cups water plus 2 tsp vegetable bouillon paste
  • 1 tsp red chili flakes
  • 1 tsp freshly ground black pepper, plus more to taste
  • Salt
  • 1 cup chopped fresh cilantro, for garnish
Directions
  1. In a large heavy-bottomed pot, melt oil over medium-high heat. Add onion, garlic, and celery and sauté until onion is translucent, about 3 minutes. Stir in carrots, potatoes, and corn. Pour in coconut milk and add broth. Bring to a boil. Reduce heat to medium-low and simmer until vegetables are tender, about 20 minutes.
  2. Remove pot from heat. Once it has cooled for about 15 minutes, transfer about a third of soup to a blender and purée until smooth. (Alternatively, blend soup in pot using a handheld immersion blender, being careful not to purée it completely.) Return soup to pot and add red chili flakes and pepper.
  3. Season to taste with salt and more pepper if necessary. Garnish with cilantro and serve immediately or, if you prefer, at room temperature or chilled.
Nutrition Info
Per serving: 352 Calories, 7 g Protein, 42 g Carbohydrates, 6 g Fiber, 20 g Total fat (17 g sat), 259 mg Sodium, [nutrition:4] Vitamin B6, C, [nutrition:3]  Phosphorus, [nutrition:2]  Vitamin A, B1 (thiamine), B3 (niacin), Iron, Magnesium, Potassium, [nutrition:1]  Vitamin K, Folate, Zinc

Red Beans and Rice Soup

Red Beans and Rice Soup
Prep Time
3 1/2 hours (plus 12 hours soak time for beans)
Number of Servings
4
Ingredients
  • [q:1/2] lb dried kidney beans
  • 3 Tbsp olive oil
  • 3 green onions (scallions), white and pale green parts only, finely sliced
  • 1 medium red bell pepper, finely chopped
  • 1 serrano pepper, seeded and finely chopped
  • 1 medium red onion, finely chopped
  • 4 garlic cloves, finely chopped
  • [q:1/2] tsp dried oregano
  • [q:1/2] tsp cayenne pepper
  • Salt and freshly ground black pepper
  • Few dashes of Tabasco chipotle pepper sauce, plus more for serving
  • 1 cup steamed rice, for serving
  • Extra-virgin olive oil, for finishing
  • Parsley leaves, for serving
Directions
  1. Place beans in a medium bowl and add cold water to cover by a few inches. Let beans soak for 12 hours. Drain beans, rinse, and then drain again. Set beans aside.
  2. Bring a kettle filled with water to a boil so it’s on hand. You will need it in a few minutes.
  3. In a soup pot, heat oil over medium heat. Once hot, add green onions, bell pepper, serrano pepper, red onion, garlic, oregano, and cayenne. Lightly season with salt and black pepper. Cook vegetables until tender, about 5 minutes. Toss in kidney beans and chipotle pepper sauce. Add boiling water to cover by 4 inches and season with salt. Cover and bring to a boil. Reduce to a simmer, partially cover, and simmer until beans are tender and have a creamy texture, [q:2 1/2] to 3 hours. Occasionally stir the pot, making sure nothing is sticking to the bottom and beans are covered by 2 inches of liquid; add more hot water if needed.
  4. Use a ladle to remove about [q:1 1/2] cups of the beans and liquid. Transfer to a blender and purée. (Alternatively, just smash beans with back of spoon against pot.) Return puréed beans and simmer, uncovered, for another 15 minutes. Take pot off heat and adjust seasoning. Serve with about [q:1/4] cup steamed rice per bowl. Drizzle with extra-virgin olive oil, sprinkle with parsley, and serve with more chipotle pepper sauce, if you like.
Nutrition Info
514 Calories, 18 g Protein, 78 g Carbohydrates, 18 g Fiber, 16 g Total fat (2 g sat), 317 mg Sodium, [nutrition:5] Vitamin B6, C, K, Folate, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Iron, Magnesium, [nutrition:2] Vitamin B3 (niacin), Potassium, Zinc, [nutrition:1] Vitamin A, B2 (riboflavin), E, Calcium

Tomato Soup with Fresh Chives

Tomato Soup with Fresh Chives
Prep Time
30 min prep time
Number of Servings
4
Ingredients
  • 1 yellow onion, chopped
  • 1 baking potato, peeled and chopped
  • 1 cup orange juice
  • 1 bay leaf
  • 2  (28 oz) cans peeled whole tomatoes, with their juices
  • Salt and pepper to taste
  • Chopped fresh chives for garnish
Directions
  1. Place onion, potato, orange juice, bay leaf, and 3 cups water in a large pot. Bring to a boil. Cover and reduce heat to medium and cook mixture for 10 minutes.
  2. Add tomatoes and their juices to pot. Bring to a boil. Reduce heat to medium and cook for 10 to 15 minutes, until potato chunks are tender. Discard bay leaf.
  3. Purée with a hand-held blender or in a high-speed blender until mixture is smooth. Season with salt and pepper. Garnish with chives.
Nutrition Info
155 Calories, 5 g Protein, 35 g Carbohydrates, 9 g Fiber, 1 g Total fat, 752 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, [nutrition:2]  Vitamin B2 (riboflavin), B3 (niacin), K, Potassium, [nutrition:1]  Vitamin A, E, Calcium, Folate, Iron, Magnesium, Phosphorus

Red Bean Pasta Soup

Red Bean Pasta Soup
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 8
Ingredients
Directions
  1. Place all ingredients in a soup pot, except the pasta, parsley and pepper. Cover and bring to a boil.
  2. Simmer on low for 5 minutes.
  3. Add pasta and simmer, uncovered for another 7 to 10 minutes until pasta is done.
  4. Turn off flame, add parsley and pepper before serving.
Nutrition Info
221 calories, 1 g fat (4% calories from fat), 11 g protein, 40 g carbohydrate, 9 g fiber, 0 mg cholesterol, 240 mg sodium

Italian Cannellini Bean & Pasta Soup

Italian Cannellini Bean & Pasta Soup
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 8
Ingredients
  • 2 Tbsp Eden Extra Virgin Olive Oil
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 30 oz Eden Cannellini (White Kidney) Beans, 2 cans, do not drain
  • 4 cup water
  • [q:1/2] cup carrots, diced
  • [q:1/4] cup celery, diced
  • 1 medium organic potato, cubed
  • [q:1/4] cup organic sweet corn, fresh or frozen
  • [q:1/4] cup green beans, cut into 1 inch lengths, fresh or frozen
  • [q:1/4] cup green peas, fresh or frozen
  • 2 cups organic diced tomatoes, do not drain
  • [q:1/4] tsp freshly ground black pepper, or to taste
  • [q:1/4] tsp dried oregano
  • [q:1/2] tsp dried basil
  • 2 Tbsp Eden Shoyu Soy Sauce, or to taste
  • 1 cup chopped kale or spinach
  • 1 cup Eden Vegetable Spirals
Directions
  1. Heat the oil in a large soup pot, sauté the garlic and onions for 3 to 4 minutes.
  2. Add all other ingredients, except the kale and shoyu. Cover and simmer for 20 minutes.
  3. While the soup is simmering, cook the pasta according to package directions. When done, rinse, drain and set aside.
  4. Reduce the heat to low, add the shoyu, kale and cooked pasta.
  5. Simmer another 5 minutes, and serve.
Nutrition Info
175 calories, 4 g fat (23% calories from fat), 8 g protein, 27 g carbohydrate, 7 g fiber, 0 mg cholesterol, 316 mg sodium

Homemade Chicken Broth

Homemade Chicken Broth
Prep Time
3 hours
Number of Servings
Serves 4 ([q:1 1/4] cup each)
Ingredients
  • Carcass of 1 (4 to 5 lb) roasted chicken (remove all cooked meat from the bird)
  • 8 cups cold water
  • 1 cup diced celery
  • 1 cup diced carrot
  • 1 cup diced onion
  • 4 whole black peppercorns
  • 1 bay leaf
  • Salt, to taste
Directions
  1. Place cooked chicken carcass and water in a large pot. Bring to a boil.
  2. Skim away any foam that rises to the surface. Reduce heat to a simmer. Cover pot partially with a lid and simmer for [q:1 1/2] hours. Occasionally skim any foam away from the surface.
  3. Add remaining ingredients. Simmer for an additional hour, continuing to remove any foam that rises to the surface.
  4. Remove chicken carcass from pot. Strain broth through a sieve. Discard solids. 
  5. This broth can be used as a base for making soups. If not using immediately, cool to room temperature, and skim any fat from the surface. Transfer to storage containers. Broth will last up to 5 days in the refrigerator or up to 3 months in the freezer.
Nutrition Info
48 Calories, 6 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 2 g Total fat (1 g sat), 90 mg Sodium, [nut:2] Vitamin B3 (niacin), [nut:1] Vitamin B12, Phosphorus

Nourish Your Body with Bone Broth

Nourish Your Body with Bone Broth
Jes Gallagher
A bowl of steaming bone broth.

The last time you had a cold or the flu, it’s likely someone suggested that chicken soup might help you feel better. It turns out that there’s a lot of truth in that seemingly old-fashioned idea!

Health Benefits of Bone Broth

  • Healing Nutrients

    When we’re sick or stressed our bodies are fighting hard, which can cause us to deplete our reserves of key nutrients.

    While bone broth can’t eliminate cold and flu viruses, it naturally contains several minerals and other substances—calcium, chondroitin, glucosamine, magnesium, and zinc—that exhibit powerful anti-inflammatory properties to support healing.

    These same nutrients may also help relieve symptoms associated with autoimmune disorders like asthma and psoriasis. 

  • Bone Strength

    It goes without saying that bone broth supports bone health. Packed with bone-repairing calcium and magnesium, broths made from animal bones help maintain and replenish the body’s reserves of these important minerals and keep chronic health conditions like osteoporosis at bay.

  • Healthy Digestion

    During the cooking process, cartilage and connective tissue present in bones are reduced to gelatin, which coats the mucous membranes of the gastrointestinal tract.

    The collagen in bone broth also supports the lining of the small and large intestines, which may help ease symptoms of “leaky gut” including food intolerances.

Choosing a Bone Broth

While you can certainly make your own bone broth, if you’re pressed for time, or just not a natural in the kitchen, you might want to buy pre-made bone broth or bone broth powder.

Avoid products that contain MSG or high amounts of sodium.

Sources

Bone Deep Broth by Taylor Chen & Lya Mojica ($19.95, Sterling Epicure, 2015)

Broth by Vicki Edgson and Heather Thomas ($30, Jacqui Small, 2016)

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Contributor
Kelli Ann Wilson
Tags
soup / stew
bone broth
broth
digestion
bone health
inflammation

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Turmeric Tomato Detox Soup

Turmeric Tomato Detox Soup
Prep Time
25 minutes
Number of Servings
Serves 6
Ingredients
  • 4 Tbsp avocado or olive oil
  • 1 large onion, chopped
  • 3 large carrots, chopped
  • 1 (28 oz) can crushed tomatoes
  • 1 tsp garlic, minced
  • 1 tsp onion powder
  • 1 tsp sea salt
  • [q:1/2] tsp ground black pepper
  • 3 tsp ground turmeric
  • [q:2 1/2] cups low-sodium vegetable broth
  • 1 cup coconut milk
  • [q:1/2] cup chopped cilantro
  • Pepitas (pumpkin seeds) (optional)
  • Nutritional yeast (optional)
Directions
  1. Press Sauté button and spoon oil into stainless steel bowl of your Instant Pot. Add onion and carrots and allow them to sauté for about 5 minutes, or until they begin to soften.
  2. Add in all remaining ingredients except coconut milk, cilantro, pepitas, and nutritional yeast. Secure lid, press Keep Warm/Cancel button and seal pressure valve. Press Pressure Cook/Manual button and use the +/- buttons to adjust time until 12 minutes is displayed.
  3. Allow cooking cycle to complete, and then quickly release pressure valve and remove lid once safe to do so. Pour in coconut milk and use an immersion blender to purée until texture is uniform and smooth. If you don’t have an immersion blender, you can carefully transfer hot contents to a vertical blender.
  4. Garnish with chopped cilantro before serving and add pepitas or nutritional yeast, if desired.
Nutrition Info
220 Calories, 4 g Protein, 13 g Carbohydrates, 3 g Fiber, 19 g Total fat (9 g sat), 437 mg Sodium, [nutrition:3] Vitamin A, [nutrition:2] Vitamin C, K, [nutrition:1] Vitamin B3 (niacin), B6, E, Folate, Iron, Magnesium, Phosphorus, Potassium

Lemony Lentil Soup with Mushrooms & Kale

Lemony Lentil Soup with Mushrooms & Kale
Prep Time
45 min prep time
Number of Servings
serves 2
Ingredients
  • [q:1 1/2] Tbsp olive oil
  • 1 large white or yellow onion, chopped
  • 4 carrots, peeled and diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 8 oz white mushrooms, sliced
  • Salt
  • [q:1 1/2] tsp dried thyme
  • [q:1/2] tsp dried rosemary
  • [q:1/4] tsp freshly ground black pepper
  • [q:1 1/2] cups dried green, brown, or French green lentils
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 small bunch kale, stemmed and chopped
  • 2 Tbsp freshly squeezed lemon juice
Directions
  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrots, and celery and cook, stirring occasionally, for 8 minutes, until vegetables are tender. Stir in garlic, mushrooms, and a generous pinch of salt. Cover and cook for 5 minutes, until mushrooms are tender and have released their juices.
  3. Stir in K teaspoon salt and the thyme, rosemary, pepper, and lentils. Pour in broth and water. Bring to a boil over high heat. Reduce heat, cover partially, and simmer, stirring occasionally, for about 30 minutes, until lentils are tender but not mushy.
  4. Stir in kale, cover, and cook for 10 minutes. Stir in lemon juice. Taste and adjust seasonings if desired.
  5. Serve piping hot.
Nutrition Info
257 Calories, 15 g Protein, 42 g Carbohydrates, 9 g Fiber, 5 g Total fat (1 g sat), 275 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:3] Vitamin B1 (thiamine), Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), Calcium, Magnesium, Zinc

Split Pea Soup

Split Pea Soup
Prep Time
9 hours prep time + 4 hours soak time for peas
Number of Servings
serves 4
Ingredients
  • 16 oz dried green split peas, rinsed and drained
  • 6 cups low-sodium vegetable stock
  • 2 leeks, white and pale-green parts only, chopped
  • 3 carrots, peeled and chopped
  • 2 stalks celery, chopped
  • 3 garlic cloves, peeled and chopped
  • 1 tsp dried thyme
  • 1 bay leaf
  • Salt and freshly ground black pepper to taste
  • Red pepper flakes and vegan sour cream, optional
Directions
  1. Soak peas in water that covers them completely by about 1 inch for 4 hours. Drain.
  2. Add drained peas and all other ingredients to a 4-quart cooker.
  3. Turn heat to Low and cook for 8 hours.
  4. Let soup cool slightly. Remove bay leaf. Process soup in batches in a high-speed blender until smooth.
  5. Garnish with red pepper flakes and sour cream, if desired.
Nutrition Info
149 Calories, 8 g Protein, 29 g Carbohydrates, 9 g Fiber, 1 g Total fat, 407 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:2] Vitamin B1 (thiamine), B6, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium, Zinc
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