In a soup pot place water with the black eyed peas, oil, garlic, and salt. Add squash if using raw instead of roasted.
BUTTERNUT SQUASH SOUP WITH BAKED CRANBERRIES GARNISH
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FOOD CATEGORY
|
INGREDIENTS |
---|---|
1/2 butternut squash |
|
2-3 cloves garlic |
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4 cups water |
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1/4 tsp. of coarse Celtic salt (or your choice of salt, to taste) |
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D or F (or?) |
2 Tbsp. butter or olive oil (or substitute) |
1/4 tsp. fresh grated or ground ginger root |
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1 Tbsp. fresh cilantro, finely chopped |
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D or ? |
1/4 cup cream, half and half or substitute |
F |
baked cranberries as garnish* |
Preheat oven to 375 degrees.
*To make Baked Cranberries:
In a baking dish place 1 cup fresh cranberries (F) that have been washed and drained.
Add enough orange juice (F) to cover the berries.
Mix in 1 Tbsp. lemon juice (F).
Drizzle honey (H) or organic pure maple syrup over the berries, approximately 1/3 cup.
Place in oven and bake 20 minutes. Check for liquid. If more is needed, as water. Bake until cranberries are tender (the skins have opened), approximately 10 minutes more.
Taste test for correct tart/sweetness and adjust if necessary.
Take from oven and set aside.
SOUP:
Remove seeds from squash. Cut in approximately 2 inch square pieces.
Smash garlic cloves with side of knife. Remove skins. Chop in quarters.
Place squash, garlic, water, salt, and butter or oil in a saucepan. If using fresh ginger root, add now. Bring to a boil, then turn down to simmer. Cook just until squash is tender, approximately 15-20 minutes.
In a food processor, place saucepan contents, cilantro, and ground ginger if using. Process until smooth. Return to saucepan. Gently stir in cream.
Slowly
heat on simmer, careful not to allow soup to come to a boil. It is being heated just enough to serve hot.
Place soup in serving bowls. Garnish with spoonful of cranberries, making sure to include a little of the "sauce."
Serve immediately.
Yield: 2 servings
FOOD CATEGORY |
INGREDIENTS |
---|---|
2 cups water |
|
½ cup chopped celery |
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½ chopped carrots |
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pinch of sea salt |
Place water, celery, carrots and salt in saucepan.
Boil for 10 minutes or until vegetables are soft.
NOTE: For breaking a fast:
Drink ½ cup of broth
only, every half hour until broth is gone.
Make
a second batch and eat the vegetables with the
broth.
If this digests well and there is no fever,
then other foods may be added to the diet.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
FOOD CATEGORY |
INGREDIENTS |
---|---|
2 medium-to-large leeks |
|
D |
½ cup butter |
M |
2 cups chicken broth |
2 cups water |
|
2 tsp. salt |
|
D |
½ cup cream |
Discard the dark green ends of the leek leaves.
Chop the leeks into small pieces.
In a medium saucepan, saute leeks in butter
until tender but not mushy.
Add broth, water and
salt. Heat to a boil, then reduce heat.
Stir in cream.
Serve immediately.
Note from Kristal: It cooks quickly and is DELICIOUS.
Oh, and quite fatty, with the cream and butter
(for those of you who need to gain weight).
.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST
FOR ALTERNATIVE INGREDIENTS.
.
Serve in bowls or mugs. Filling and delicious!
FOOD CATEGORY |
INGREDIENTS |
---|---|
M |
1 Package chicken parts (3/4 - 1 lb.) |
varies, depending on what is used |
approximately 8 oz. broth (homemade is best and safest) |
Salt and pepper to taste |
|
G |
3 cups cooked rice |
F |
1 can coconut milk |
F |
1/4 - 1/3 tsp ground nutmeg |
(has not been evaluated) |
½ tsp sweet chili sauce (I used Caronelle’s) |
two generous handfuls spinach |
Place chicken parts and broth in a crock pot with salt and pepper.
Cook till chicken is falling off the bone. Remove, cool, debone and shred. (Or…cheat and use boneless, skinless)
While chicken is cooking, prepare cooked rice.
Replace chicken back into broth in crock pot. Add the cooked rice and coconut milk.
Add nutmeg (less if fresh ground), chili sauce, and check salt and pepper to taste.
Rough chop spinach and add to soup. Simmer until flavors meld.
Serves 3 to 4.
.
FOOD CATEGORY |
INGREDIENTS |
---|---|
2 cups fresh broccoli, finely chopped |
|
2 cups fresh mushrooms, sliced or chopped |
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¼ cup onion or leek, diced |
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1 large clove garlic, diced or pressed |
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D or N |
2 Tbsp. butter or oil |
G | 2 Tbsp. flour |
1 cup vegetable broth or water* |
|
D | 1 cup milk* |
D | 1 cup white cheddar cheese, grated |
1 Tbsp. fresh parsley, chopped |
Prepare the broccoli, mushrooms, onion or leek, and garlic.
Heat a large saucepan on medium.
Melt butter and clarify by skimming fat solids that settle on top.
Add broccoli, mushrooms, onion and garlic. Sauté until soft and onions are clear looking (not opaque but not brown).
Stir in flour and mix well.
Slowly add broth, constantly stirring. Cook until thick.
Slowly add milk, then add cheese. Cook until cheese melts, stirring often to keep from burning on the bottom. Stir in parsley and serve.
Yield: 2-3 servings.
*Variation: Use 1-1/2 cups broth and ½ cup half and half. Or, substitute nut milk for dairy.
Cream of Broccoli and Mushroom Cheese Soup
served with Sourdough Toast
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
When a recipe calls for:
1 can of Cream of Mushroom Soup:
Substitute with homemade thickened
FOOD CATEGORY |
INGREDIENTS |
---|---|
½ cup mushrooms, diced |
|
D |
2 Tbsp. butter or oil |
G |
3 Tbsp. flour |
Celtic salt and exotic peppercorns ground, to taste |
|
D or ? |
1 cup milk or broth |
Sy |
1 Tbsp. Tamari soy sauce or ½ tsp. miso (optional) |
In a blender grind ¼ cup of the mushrooms.
Heat the butter or oil in saucepan. Clarify butter by skimming butter fat off the top of melted butter.
Sauté the diced mushrooms until soft. Add the ground mushrooms, stirring well.
Add flour and salt. Stir until blended well, making a “roux.”
Slowly add liquid and soy, stirring constantly until thick.
To substitute 1 can Cream of Celery Soup = follow directions above, substituting celery for mushrooms.
Almost as good as Matzo Balls! This is a safe substitute for potato-intolerant people.
FOOD CATEGORY |
INGREDIENTS |
---|---|
D or N |
2 Tbsp. softened butter or oil |
E | 2 eggs |
¼ tsp. salt |
|
G | 1/3 to ½ cup flour |
6 or 8 quart pot half-filled with water or clear broth |
If using butter, cream until smooth.
Beat in eggs and salt, until well mixed.
Add flour and mix well.
Heat water or broth in pot to medium high (or soft boil).
Drop batter by teaspoonfuls into water.
Turn down to simmer.
Cook uncovered 10-15 minutes, until soft and fluffy.
Serve in soup or as a side dish.
Serves 4.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST
FOR ALTERNATIVE INGREDIENTS.
.
FOOD CATEGORY |
INGREDIENTS |
---|---|
1-½ cups fresh carrot juice |
|
1 Tbsp. basil leaves |
|
1 Tbsp. mint leaves |
|
2 tsp. minced garlic |
|
F |
2 tsp. olive oil |
Ss |
1-½ tsp. sea salt |
1 tsp. minced ginger |
|
1 tsp. minced jalapeno |
Process above ingredients in a food
processor for 50 seconds, until creamy.
Pour into
soup bowls and garnish (below).
Ready to eat!
Garnish:
FOOD CATEGORY |
INGREDIENTS |
---|---|
F |
2 Tbsp. avocado, diced |
2 tsp. fresh mint leaves, chopped |
|
2 tsp. diced red bell peppers |
|
2 tsp. scallions, chopped |
Mix all ingredients.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
FISH CHOWDER
(By Sandra Strom, CEO Song of Health)This is a wonderfully rich, delicious chowder, served as a dinner party entree, a holiday dish, or a special treat for the family.
FOOD CATEGORYINGREDIENTS P or
N 2 cups either potatoes or
yucca root or winter squash* 1/2 large or 1 medium red onion 1-1/2 to 2 cups waterSf 2 lb. seafood, use several varieties 2 Tbsp. oilD 2 Tbsp. butterD or
? 2 cups milk, or cream and water or
substitute salt to taste, as desired - 1/4 to 1/2 tsp. suggested
If using yucca root, peel halve and remove inner core.
Slice potato, yucca or squash in 1/4 inch slices.
Thinly slice, then chop onions.
In a dutch oven or soup pot, layer [potatoes] and onions.
Add enough water to cover, 1-1/2 to 2 cups. Heat to boiling, then turn down heat to simmer; cook for 15 minutes or until [potatoes] are nearly tender, but not completely cooked.
While the above is cooking, prepare seafood: The more variety, the better. Use thick fish, such as halibut, cod, monkfish, tuna; shellfish, such as shrimp, prawns, scallops, crab, oysters - your choice!
Cut fish into 1 inch pieces. Peel shellfish where necessary.
Add to pot. Cook 5 to 10 minutes, until fish is cooked. This will depend on the fish.
Add oil, butter, milk, and salt (if desired). Stirring is not necessary.
Turn heat off. Let chowder sit for 10 minutes.
Serve immediately.
Yield: 4 servings.
* Squash suggestions: Butternut; hubbard; delicata; sweet meat; any sweet, hearty winter squash.
RED SOUP
(By Sandra Strom, CEO Song of Health)
FOOD CATEGORYINGREDIENTS N or
D 1/2 cup safflower oil or
1/4 cup each safflower oil and butter 1/2 leek, equals approx. 1 cup 4 cloves garlic, chopped 4 medium sized beets, cut in half, then 1/2" slices 4 cups water or vegetable broth, to start 1/4 tsp. salt, or to taste couple drops liquid smoke 1 whole clove, placed in a tea ball 1 cup red cabbage, chopped 1 carrot, sliced in 1/4" thick piecesN or
H 2 tsp. maple syrup or 1 tsp. honeyIn a soup pot add oil and heat to medium. If using butter also, clarify by scooping the fat solids off top of oil.
Add leek and garlic; saute until transluscent or golden.
Add beets and liquid. Bring to a boil, then turn down to simmer.
Add salt, liquid smoke, and clove; let simmer approximately 15 minutes.
Add the cabbage and carrots. Add more liquid if needed. Simmer 15-20 minutes, until all the vegetables are tender.
Stir in the maple syrup or honey.
Turn off burner and let soup sit for 5 minutes, then serve immediately.SERVING SUGGESTION: Serve with EGG DUMPLINGS, if desired.
Yield: Approx. 2 servings
SUPREME SPLIT PEA SOUP
(Contributed by Windrose Naturopathic Clinic)
FOOD CATEGORYINGREDIENTS 3-1/2 cups onions, chopped 15 cups water 4 cups split peas (washed) 4 cups assorted vegetables (i.e., broccoli, carrots, etc.) G ½ cup brown rice 1-1/2 stalks celery, chopped Sy 2 Tbsp. soy sauce 1Tbsp. garlic powder 1 bay leaf ½ tsp. marjoram 1/8 tsp. cayenne pepper
Cook onions in about ½ cup of the water until they are softened. Add the rest of the ingredients and bring everything to a boil. Cover and lower temperature to low. Cook 2 hours or until the vegetables are tender. Remove the bay leaf and serve.
Serves 8.Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST
FOR ALTERNATIVE INGREDIENTS.
VEGETABLE "MEDICINE" SOUP
(By Sandra Strom, CEO Song of Health)
FOOD CATEGORYINGREDIENTS 8 cups filtered or spring water F or
N 2 Tbsp. olive oil or
vegetable oil (Optional) Approximately 1 tsp. Celtic salt 1 yucca root 1 cup summer squash, sliced or winter squash, cut in 1 inch chunks 2-3 cloves garlic 2 carrots, diced 1 cup celery, diced 1 cup leek or green onion, chopped 1 cup fresh mushrooms, sliced ¼ cup fresh parsley, chopped 2 Tbsp. cilantro, chopped ¼ tsp. rosemary
Bring water to a boil in at least a 2 quart saucepan.
Add oil and salt if using. (Salt is not necessary. The soup will taste good without it.)
Peel the yucca root, cut in half and remove the woody inner core. Cut into pieces about ¾ inch in diameter. Add to the boiling water and cover. Continue cooking for 5 minutes.
If using winter squash, add to soup now and boil for about 10 minutes before adding any other ingredients.
Peel the garlic and dice.
Add garlic to the soup with carrots, celery and leek or onion. If using summer squash add now.
Continue boiling covered for five minutes.
Turn heat off and add parsley, cilantro and rosemary. Steep covered for 8 minutes.
Serve immediately.
Serves 4-6.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
FOOD CATEGORY |
INGREDIENTS |
---|---|
F or N or D |
¼ cup olive oil or safflower oil or butter (or combination of) |
5-7 cloves garlic (depending on personal taste), diced* |
|
2 stalks celery, chopped in ½ pieces |
|
1 yellow onion, chopped |
|
2 tsp. fresh mixed herbs (rosemary, cilantro, savory, sweet basil, oregano, parsley or thyme may be used in combination) |
|
Sy |
1 Tbsp. Miso (Light is best but red is ok) (optional) |
2 quarts water |
|
N or P |
2 yucca roots, peeled and cut in 1 inch cubes or 2 russet potatoes |
½ package baby carrots or 3 long carrots cut in ½-inch pieces |
|
Other roots, such as rutabaga (optional) |
|
1 Delicata squash or other winter squash, cut in 1-inch pieces (Delicata does not need to be peeled. Peel all other squashes.) |
|
G |
1 cup hominy or corn |
G |
¼ cup rice or wheat flour |
In Dutch oven or big pot heat the oil on medium
heat. If using butter, once it is melted carefully
skim the fat from the top, leaving just the oil
of the butter. (Hint: Not only is this healthier
for you, it will prevent the butter from burning.)
Add garlic, celery, onion, and herbs. Sauté until
soft, stirring often to keep from burning.
Add
Miso and stir in. Add water and bring to a boil,
stirring just until Miso is dissolved.
Add remainder of vegetables except for the hominy
or corn.
More water may need to be added in order
to cover the vegetables. Turn burner down and simmer
for about 1 hour or until vegetables are tender.
Add the corn or hominy at the last minute, just
to heat through.
When stew is done, it may be thickened by:
In a quart jar add 1 cup water, then
flour.
Cover with lid and shake until smooth and there are no lumps.
Slowly add to stew, constantly stirring with wooden
spoon, until mixed evenly in stew.
On very low
heat allow to steep, stirring often to keep from
burning, until stew is thickened and does not taste
like raw flour.
Serve with biscuits (G), if desired.
Serves 4.
*Note: Once garlic is diced, use side of knife to press
it in order to release the full flavor. The garlic
may also be cut with the topside of the knife (turn
the knife upside down), which “crushes” the garlic
instead of cutting it.
VARIATION: Add 4 large mushrooms sliced, along with vegetables.
FOOD CATEGORY |
INGREDIENTS |
---|---|
M | 1/2-1 lb. (personal choice) chuck steak |
1/4 lb. mushrooms |
Cube meat in 1 inch pieces.
Follow above recipe for Vegetable Stew, but add meat to oil first, quickly searing.
Now continue with Vegetable Stew recipe.
TOGETHER WE ACHIEVE...
GREAT HEALTH - GREAT LIFE!
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