Soup

February 9, 2017

broth

: liquid in which meat, fish, grains, or vegetables have been cooked (simmered).

soup

: a liquid dish, typically made by cooking meat, fish, or vegetables in stock or water.

The best thing about soup is…. it is SIMPLE. It gives you the ability to make a dish intuitively with very little guidance (that I’ve provided you with below). It’s also a great way to delegate a group of ingredients to guests for an interactive gathering; Soup Night. You can create a soup together, not knowing what it is going to turn into and each give your input on what item to add to the pot.

serving soup

As a meal = TWO cups (Lunch/Dinner)

A guide to making your own intuitive soup:

“Only the pure in heart can make a good soup.” – Beethoven

Grab a Medium to Large Pot

Choose your oil:

Olive Oil, Coconut Oil or Ghee (1 to 2 TB)

Choose your broth: (Homemade is best)

Water, Vegetable, Chicken, Beef or Fish

Choose your spices/flavor:

Ginger, Black Pepper, Cumin, Turmeric, Cayenne, Garlic, Onion, Leek, Lemon, Sea Salt, Fennel

Choose your grain/potato:

quinoa, brown rice, barley, buckwheat (Kasha), wheat berries, millet, sweet potato or noodles

Rule of thumb: 2 cups of grain (or 4 cups potato) + 12 cups of Broth = 8 servings

Choose your veggies:

Winter Squash: Buttercup, Butternut, Acorn, Delicata, Kabocha

Roots: Carrots, Parsnips, Celeriac, Turnips, Beets

Cruciferous: Brussel Sprouts, Cabbage, Broccoli, Cauliflower

Beneficial Fungus: Mushrooms (Oyster, Maitake, Chanterelles, Cremini, Portobello, Shiitake, Enoki)

Choose your greens:

Bok Choy, Kale, Swiss Chard, Spinach, Collard Greens, Dandelion, Mustard Greens, Sorrel, Beet Greens

Choose fresh herbs:

Cilantro, Basil, Thyme, Parsley, Mint, Sage, Tarragon, Rosemary, Oregano

Choose your protein:

Plant: Chickpeas, Black Beans, Pinto Beans, Kidney Beans, Lentils, Adzuki Beans, Tofu, Nuts/Seeds

Animal: Chicken (pasture-raised), Lamb, Venison, Sausage, Turkey or Beef (grass-fed)

Fish: Monkfish, Dogfish, Haddock, Cod, Halibut, Swordfish, Wild Salmon, Squid

Shellfish – Shrimp (wild), Oysters, Scallops, Clams, Mussels

NOTES:

If you’d like to make a smooth soup —-> Blend or use an immersion blender to smooth ingredients to your desire. You may use nuts or seeds as a protein to garnish your dish.
If you’d like to make a creamier soup —-> Add almond milk, coconut milk, almond butter or cashew cream (blend cashews + water)

The average 32 oz carton of vegetable broth costs $2.99. If you choose the organic vegetable broth, it increases to $3.99 on average. You can save money on your grocery list and get more health benefits by making your own broth out of vegetable scraps from previous meal preparations. Read below.

Simple Steps to Making Your Own Broth:

1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups {garlic tips are great!}
2. Place in a large stock pot
3. Fill with water and place over medium heat for 1 hour
4. Turn down to simmer for 4 – 8 hours or more
5. Add a pinch of Sea Salt, black pepper & simmer for an additional hour.
6. Place in glass jars and use with recipes throughout the week (you can also freeze)