Category Archives: Soups

Categories RECIPE, Soups

Naked Wonton Soup

  • 4 Cups No Sugar Added Bone or Chicken Broth
  • 1 inch Piece Ginger
  • 8oz Organic Ground Beef
  • 8oz Shrimp Peeled
  • 1 tsp sesame oil
  • 4 cloves garlic
  • 2 green onions
*Choose 1 protein & swap sesame oil for coconut aminos to make program approved.
Instructions
  1. In a large pot boil the chicken broth with the piece of ginger and 2 whole cloves of garlic. Let simmer for 10 -15 minutes.
  2. Using a food processor, grind up the peeled shrimp and raw ground pork with 1/2 tsp of sesame oil, 2 cloves of garlic and 1 chopped green onion. Mix until well combined. (You can use a knife and cutting board for this step if you don’t have a food processor.)
  3. Preheat oven to 400 F. Shape the pork and shrimp mixture into small meatballs. Place the meatballs into a baking dish, then bake for 20 – 25 minutes or until browned. Turn a few times throughout.
  4. Remove the pieces of ginger and garlic from the broth. Add the cooked meatballs, 1/2 tsp sesame oil and the last chopped green onion to the pot. Let simmer for 5 – 10 minutes.
Nutrition
Calories: 204kcal | Carbohydrates: 2.2g | Protein: 18.3g | Fat: 12.5g | Fiber: 0.2g
Categories RECIPE, Soups

Butternut Squash Soup

  • 2 medium butternut squash, cut in half lengthwise. Seeds removed
  • 1 tbsp EVOO
  • Sea Salt
  • Black Pepper
  • 4 cloves of garlic
  • 4 fresh thyme sprigs
  • 4 cups Organic low sodium no sugar added vegetable broth
  • Hot water
  • Chopped fresh cilantro
Pair with Pepper Jam & Spicy “faux-gurt”
Directions
  1. Preheat oven to 425.
  2. Lay squash skin side down on a baking sheet
  3. Drizzle with olive oil.
  4. Place one garlic clove and one thyme sprig into the pocket of each squash half. Cover with aluminum foil.
  5. Bake for 35-40 minutes or until quash is soft but not dried out.
  6. Remove from oven.
  7. Let squash rest until it is cool enough to handle.
  8. Peel squash; discard skin and thyme.
  9. Place squash, 1 cup oof broth, and garlic in blender, in 2 or more batches, if necessary, cover with lid and blend until smooth.
  10. Place squash mixture and remaining 3 cups of broth in large saucepan; cook. Over medium-high heat, stirring frequently, for 5-8 minutes or until hot.
  • If soup is too thick add water.
  1. Evenly divide soup into 9 serving bowls. Top with Pepper Jam, Spicy “Faux-gurt” and cilantro.
Categories RECIPE, Soups

Creamy Roasted Red Pepper Soup

  • 2tablespoon Extra Virgin Olive Oil or Avocado oil
  • 2ribs Celery medium (7” to 8″ long), diced
  • 1small White Onion diced
  • 2cloves Garlic minced
  • 12-oz fresh Bell Peppers diced
  • ⅔cup Water
  • 3 ½cups Organic no sugar added chicken broth
  • ⅔cup Heavy Cream
  • ¼cup Parmesan Cheese fine grated (optional)
  • Salt and Black Pepperto taste
INSTRUCTIONS
 
  1. Heat oil in a medium-sized saucepan over medium heat.
  2. Dice the celery and white onion.
  3. Mince the garlic and add all three to the pan, cook and stir occasionally for about 8 minutes or until they are softened.
  4. Add diced roasted peppers, water, and broth.
  5. Bring to a boil; lower heat, cover and simmer for 5 minutes.
  6. Purée the soup in batches in a blender or food processor until smooth.
  7. Return the puréed soup to the saucepan on low heat; gently stir in heavy cream.
  8. Add salt and pepper to taste.
Sprinkle with Parmesan cheese and serve.
Categories RECIPE, Soups

Asparagus Soup

Serving Information
Phase 2 , or Phase 4 , or Beyond Calories per serving: 55 Servings: 2
Ingredients
Instructions
  1. Place asparagus, chicken stock, and garlic powder in a small saucepan.
  2. Simmer over medium heat until asparagus is just tender (about 4-5 minutes). Careful not to overcook.
  3. Pour into a blender and blend until smooth.
  4. Serve warm or chilled.
Categories RECIPE, Soups

Tomato Basil Soup

Serves 8
1 cup servings
Tomato Basil Soup
  • 4 tbsp Coconut Oil
  • Onion Powder
  • Garlic Powder
  • Spice Gal French Onion Seasoning
  • 4 tbsp sweet onions minced
  • 2 tsp dried basil leaves
  • Red pepper flakes
  • 1 28oz can whole San Marzano tomatoes (no salt and no sugar added)
  • 3 cups low sodium organic vegetable broth (no sugar added)
  • Pink salt
  • 8 tbsp Fresh basil leaves
Directions
 
  1. Heat coconut oil in non-stick pan on medium heat.
  2. Add onions, dried basil; cook 4-5 minutes until onions are translucent.
  3. Add tomatoes, broth, cook and stir for 2-3 minutes or until a light boil begins.
  4. Reduce heat to low and boil for 15 minutes
  5. Use a stick blender or transfer to a blender-blend until smooth.
Separate into 8 1 cup servings top with fresh basil, salt & red pepper.
Categories RECIPE, Soups

Keto Roasted Cauliflower Soup

Phase 4, 5, and Beyond
Ingredients
  • 4 cups cauliflower florets
  • 1 sweet onion chopped
  • 5 cloves garlic minced
  • 2 tbsp Olive Oil
  • Pink Salt + Black Pepper (optional red pepper for kick)
  • 4 cups organic chicken stock
  • ½ cup heavy cream
  • Chopped chives or favorite herbs parsley, green onion, or dill
INSTRUCTIONS
  • Preheat your oven to 425°F. Line a rimmed baking sheet with parchment paper.
  • Spread the cauliflower florets, chopped onion and cloves of garlic in an even layer on the rimmed baking sheet. Drizzle with olive oil, and season with pink salt + black pepper.
  • Roast for about 45 minutes, until the cauliflower + onion is golden brown and caramelized.
  • Transfer the roasted veggies to your high-speed blender, along with 2 cups of bone broth. Blend over medium high speed until smooth, about 60-90 seconds.
  • Pour the pureed cauliflower into your soup pot, over medium heat. Add in the heavy cream, then thin to your desired consistency with bone broth. I usually use 4 cups in total (including the 2 cups I already had in the blender).
  • Allow warm through.
  • Serve warm, topped with chives (or other favorite fresh herbs) and black pepper.
  • Leftovers will keep in an airtight container refrigerated for at least 5 days, or frozen for at least 6 months.