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!