Thursday, October 3, 2013


Lately I've had a lot of questions about soups...of all kinds.  As you well know, there is no one size fits all when it comes to our food choices.  That is why it's best to create "you friendly" meals by combining the ingredients that work best for YOU.  Soup is just about the most forgiving meal to make and so many ways to do so.  Especially this time of year as the weather changes and cold/flu season hits, it can really come in handy.  My kick-the-cold soup is one of my favorites and most comforting food anytime.  It is a basic broth based soup with added carrots, zucchini, ginger, Herbs de Provence seasoning, sea salt, and rice.  Mixing this up is so easy!  If rice doesn't settle for you, simply don't use it or add maybe some potato, sweet potato, or serve with a slice of gluten free bread.  The possibilities are endless but here are some of the staples to building a great soup:

Liquid: - Meat, fish or veggie broth* (preferably homemade).

Vegetables - Choose 1 or 2 - Carrots, peeled zucchini, potato, sweet potato, winter squash, parsnips, pumpkin, green beans (canned), spinach, leeks*, onions*, asparagus*.

Protein - Shredded or ground chicken or turkey breast, fish such as shrimp or cod, tofu if soy settles. 
               Tolerate dairy? Add some milk and/or shredded low-fat cheese.  
               1 cup of homemade meat broth generally has about 5 grams of protein.  You can also add 
               additional with powdered gelatin such as Great Lakes.  

Seasonings - Here is a fantastic chart that includes descriptions of herbs/spices and what they pair best with.  Some of my favorites are thyme, oregano, basil, dill, tumaric, ginger, bay leaf, and a combo of savory herbs called Herbs de Provence.  

- For a thicker, heartier soup the addition of potatoes, white rice, or pasta can be great and create more of a meal if tolerated.  

- Hand mashing or pureeing are options to make it easier to digest, just remember to sip slowly and still "chew" some of the puree to create the digestive enzymes that begin in the mouth.  

- Make sure to simmer veggies until very soft and easy to break down.  Carrots usually take the longest, thinly sliced and cooked over 30 -60 minutes.  

- Add in dried herbs in the beginning and fresh towards the last 5-10 minutes.  Cooked meat can be tossed in at the end or follow instructions for timing and cooking in the soup.  Most take 5 minutes or less when cut in small pieces.  

Have a favorite soup recipe or combination of ingredients?  Share below or on our FB page to give us all some inspiration!  

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