Soups

Chicken, Butternut Squash and Kale Soup

Chicken, Butternut Squash and Kale Soup

Another fall/winter soup that is keeping us warm, especially with the addition of cayenne I like to add to my own bowl 🙂  I have been trying out all kinds of different soups that involve either kale, butternut, broccoli and/or chicken (or a mix). I really like this one as it is light yet satisfying.

Ingredients:

  • 1 Tbs grass-fed butter, ghee, or coconut oil
  • 1 large onion, diced
  • 4 cloves of garlic, minced
  • 4 Cups butternut squash, peeled and cut into ½ inch cubes
  • 2 Cups kale, chopped
  • 4 Cups homemade chicken broth
  • 2 Cups shredded chicken, de-boned and already cooked (left over’s from making chicken broth work well)
  • Salt to taste

Optional spices for individual servings; fresh cracked pepper, cumin and cayenne

Instructions:

  1. In a large cooking pot, melt butter and sauté onions and garlic on low until onions are limp.
  2. Add butternut squash and sauté for about 5 minutes, stirring to make sure they don’t stick to the pot.
  3. Then add kale and broth, bring to a boil, then simmer with the lid on for about 15 minutes or until butternut squash is tender  and still firm (not mushy).
  4. Mix in the already cooked chicken, cover with the lid and remove from heat.
  5. Wait about 5 minutes before serving.
  6. Flavor with salt and spices as desired.

Make a great portable soup when heated and stored in a thermos.

Creamy Mushroom, Broccoli and Chicken Soup -PALEO!

Creamy Mushroom Broccoli and Chicken Soup

This soup is perfectly light on the stomach as well as satisfying and best enjoyed on cold fall/winter days. I have been accused of adding starch or flour to this soup because of its consistency, but you’ll see once you try it why one might think that 🙂

Ingredients:

  • 2 Tbs. grass-fed butter, ghee, coconut oil or other cooking fat, divided in half
  • 2 C chicken breast, thigh, or a mix of both, chopped or cubed
  •   ½ tsp. unrefined salt
  • 1 medium onion, peeled and chopped
  • 4 garlic cloves, peeled and chopped
  • 2 C broccoli stems, chopped small
  • 2 ½ C mushrooms, chopped small
  • 4 C homemade chicken broth
  • 1 tsp. ground cumin
  • 2 C broccoli florets

Instructions:

  1. Melt 1 Tbs. butter or other cooking fat in a pot and add chicken. Cook fully until beginning to brown.
  2. Once finished, remove from pot and set aside until later.
  3. Add the remaining 1 Tbs. butter or other cooking fat to the pot and the onion and garlic. Sauté a few minutes until onions become limp.
  4. Add the broccoli stems and mushrooms, coat well and stir for about 1 minute.
  5. Next add the broth, cumin and bring to a boil then simmer covered for 10 minutes.
  6. Then use either an immersion blender and blend the soup contents, or remove and blend until smooth in a food processor or blender.
  7. Taste and add more salt if needed.
  8. Return blended soup back to the pot and add the broccoli florets and cooked chicken.
  9. Cover with a lid and simmer about 10 minutes or until broccoli is tender, but still slightly crunchy.
  10. Let sit for about 10 minutes or longer before eating for best flavor.

This make a great portable lunch when heated then stored in a thermos.

Probiotic Soup?

Kishik

Kishek, keshek, kishik, kishk, or keshk…..however it’s spelled, the dish is the same…..

A fine powder that is a mixture of burghul wheat that has been soaked/fermented with yoghurt (laban). This is most definitely a probiotic food and may be the reason it has been eaten traditionally in the winter as a yogurt preserve to help in digesting the heavier winter meals. It is a winter staple in the mountains of Lebanon; surrounding areas/regions have similar dishes, some made with dried yogurt turned into powder. It is eaten as a savory breakfast, lunch or dinner.

For those fortunate to have access to homemade kishik, your in luck; commercial ones are not as tasty nor nourishing. For those who don’t and would like to try, look out because this year I am really going to get on writing my cook book of Middle Eastern dishes and learning traditional cooking secrets from the elder women of Lebanon. Kishik is on my list of foods to master and I will be posting recipes when possible and I’ll be trying a gluten free option using buckwheat.

For now, here is the recipe, ENJOY 🙂

Ingredients:

  • 3 Tbs. grass-fed butter or ghee
  • 6 cloves garlic, minced
  • ½ lb. ground meat, lamb or beef
  • ½ tsp. salt, or to taste (some kishik can be salty)
  • 1 C dry kishik
  • 3 C filtered water

Instructions:

  1. Melt butter in a medium sized pot.
  2. Add garlic and sauté until fragrant, don’t let it brown.
  3. Add the ground meat and break it up with a fork as it cooks.
  4. When the meat has browned, add the dry kishik and mix just enough to let it absorb all the fats (butter and fat from meat) from the pot.
  5. Next, slowly add water while stirring.
  6. Stir the soup every minute or so to not let it stick to the pan. Do this until it thickens for about 10 minutes.
  7. Taste and add more salt if needed.

IMG_4727

 

*You will notice the butter in the picture, just stir and serve.

This mixture will thicken as it cools, best served hot with a side of traditional bread of some kind or over rice (which may raise eyebrows in certain Lebanese homes, but I really like it especially if I’m eating it as a lunch or dinner).

 

Cumin Egg Soup, Very Nourishing!

cumin egg soup

This is a simple soup great for Fall and Winter, the cumin is a very warming spice and great for healing the uterus.
This soup is used in parts of the Middle East during recovery periods such as after birth and illness. It is packed full of protein and other nutrients.

Ingredients:

  • 2 Tbs. plus grass-fed butter, ghee, lamb lard, or tallow
  • 1/4 lb grass-fed ground beef or lamb
  • 1/2 tsp. unrefined salt
  • 1 Tbs. ground cumin
  • 3 pasture-raised eggs, whisked
  • 1/4 unrefined salt
  • Filtered water or broth, enough to cover the mixture.

Instructions:

  • Melt butter and then add the meat, salt and spices.
  • Cook meat until fully browned, keep breaking the meat so it doesn’t clump.

cunim egg soup ground beef

  • While meat is cooking, whisk eggs and salt, set aside until meat is fully browned.
  • Next step is to add more butter if needed, there should be enough so the eggs won’t stick.
  • Add whisked eggs and stir constantly until fully cooked.

cumin ground beef and eggs

  • Transfer mixture to a pot and add broth or water, enough to cover the mixture.
  • Bring to a boil, then turn it down to a low boil for 10 minutes, un-covered.

Eat as you would any soup.

Homemade Bone Broth

broth
lamb broth
Broth is so nourishing and so many wonderful benefits, it should be a staple in any home! It is so simple so don’t let the many steps discourage you from trying it. After you try it once, it will be a breeze.
*This recipe is for chicken or lamb. If you are making lamb broth, use the joints and bones such as shanks, spine, neck, and so on.
Ingredients:

  • 1 whole pasture-raised chicken, whole or cut up, or 3 lbs of lamb bones with meat.
  • Giblets (optional, they usually come inside the chicken.)  (If using lamb, you can use about 1 cup of lamb liver in the broth for extra nourishment.)
  • 2 Tbs. apple cider vinegar (ACV) (optional)
  • Filtered water (about 1 gallon or less)
  • 1 Tbs. unrefined salt
  • 2 medium onions, skins left on and cut in half
  • 1 whole clove garlic, unpeeled
  • 3 cinnamon sticks
  • 2 tsp. whole pepper or 1/2 tsp. ground pepper
  • 10 bay leaves
  • 1 full tsp. cloves

Instructions:

First:

  1. Place the chicken and giblets, or lamb meat and bones and ACV in a pot and fully cover the chicken with water. (I use a little less than 1 gallon).
  2. Leave in the pot on the counter with the lid on for about 1 hour. This lets the ACV go to work and pull the calcium from the bones into the water.

Next:

  1.  place on high heat but watch carefully not to over boil.
  2. When foam starts to form at the top, turn the heat down to medium-low (#3 on an electric stove).
  3. Scoop all the foam off.
  4. Add all the spices, cover, and simmer for 3 hours.

Next:

  1. Let cool enough to remove the meat and bones.
  2. Then remove meat and bones to a heat resistand dish/bowl.
  3. De-bone the meat. You may wish to stop here and you will have a nice stock or continue cooking the bones for a nice broth.
  4. Put bones back in the liquid. Use the meat in meals.
  5. Simmer another 12 hours or overnight. Some like to do this for up to 24 hours but I think the flavor is not as good.
  6. When broth is done strain liquid from the pot through a small holed strainer.
  7. Let cool completely and transfer to fridge.
  8. When it gels, the fat will form at the top, remove with a spoon and discard.
You can refrigerate for up to 1 week or freeze in portion ready ziplocks, to use, thaw in a pot after removed from bag.
Use:
Use in place of water in your favorite soups and stews.
For an alternative recipe and more information on the benefits of bone broth, The Nourishing Gourmet has done a great job at her presentation.