Raw Corn and Avocado Chowder

I've been waiting for over a year to make a raw corn chowder. I only eat corn in the summer, and it has to be locally and organically grown. My CSA (community supported agriculture) has had corn in our boxes the last few weeks and it is good. My son loves to eat it lightly cooked right off the cob with butter and salt (it is his favorite food of all, he says), but I love to eat it raw. The idea of a raw corn soup came from my raw, vegan days when raw food was all I ate for 6 months.

This soup is so great to eat in the summer, when produce is at its peak of freshness and the warm weather calls for some cooling foods. It's creamy and satisfying. I can eat a bowl of this all by myself in one sitting (and often times do), but if I leave a bit leftover I think it tastes even better the next day.

Raw Corn and Avocado Chowder

2 ears organic corn, husked, washed, and kernels removed
1/2 avocado
1 cup water, almond milk, or raw grass-fed milk
1/2 lemon, peeled
Drizzle of extra virgin olive oil
1/4 cup coarsely chopped cilantro
Salt, pepper

Place corn kernels and remaining ingredients into a Vitamix or other high powered blender in the order listed. Turn on lowest setting (Vitamix- 1), then gradually increase speed to low-medium (Vitamix 3-4) and run at this speed for about 30 or so seconds until all but the corn kernels are fairly blended (the corn kernels should still be somewhat in tact). Either pour and serve in this chunky consistency or continue blending until desired consistency is achieved.

Serves 1-2.

Indian Spiced Chickpea and Chicken Stew

I love a good stew. And I love Indian spices. The pairing of these two loves made dinner tonight: a hearty, healthy, spicy, rustic stew perfect for a cold winter's night. This recipe was inspired by a recipe from Ali Segersten's The Whole Life Nutrition Cookbook. This has become one of my absolute favorite cookbooks. I adore the creativity in each featured recipe. I find myself scanning this book every afternoon, looking that night's dinner recipe. And I've been so pleased with everything I have tried from her cookbook thus far. I usually end up tweaking a few things from her recipes to make them my own (as is the case with this recipe), but I have to give her due credit for the inspiration!

This stew was so good it surprised me. The dried fruit really sweetens this spicy pot of stew up like a dream. It's packed with antioxidants and cancer-fighting properties, thanks to the assortment of spices and veggies alike. It's a great meal to make if anyone in your house is fighting the cold so persistent in these winter months.

And it makes quite a large pot! Plan on enjoying this with your family and friends.


Indian Spiced Chickpea and Chicken Stew

1 tablespoon coconut oil
1 large yellow onion
4 cloves garlic

2 carrots

2 medium sized sweet potatoes
1 1/2 teaspoons garam masala
1 1/2 teaspoons curry powder
pinch cayenne pepper
pinch salt and black pepper
2 cups cooked chickpeas
1 14 oz. can tomato sauce
1 cup chicken broth
1 cup cooked, shredded chicken
1/2 cup assorted dried fruit (I used a combination of dried figs, prunes, and raisins equal to a 1/2 cup total)
1/4 cup chopped parsley

In a large soup pot, heat coconut oil over medium to low heat. Chop onion and add to pan. Cook 3-5 minutes, until translucent. Mince garlic and chop carrots and sweet potatoes into bite size pieces. Add to pan along with spices (through black pepper). Cook another few minutes. Add remaining ingredients to the pot (except parsley) and stir.

Bring to a boil. Lower heat to a simmer, cover, and cook for 20-25 minutes, until vegetables are tender. Ladle into bowls and sprinkle with parsley.

African Peanut Soup

Ahhh... my worst fear has come upon us... more snow. I woke up this morning in utter dismay, cringing at the sight of the newfound four, five, six, or more inches of snow that was covering the ground, with even more coming down. Just yesterday, my son shrieked in excitement that he could see almost all the grass. I agreed excitedly back at him. But alas, today is proof that we just can't seem to escape the fate of the snowy month of March.

I was hoping to be able to start posting some fresh spring recipes by now. But no. We're back in the land of warm, comfort food. Which brings me to this recipe.

African Peanut Soup. I'd seen recipes for this here and there along my recipe hunting escapades. The pairing of peanut butter and tomatoes in a thick and hearty, almost stew-like dish has always intrigued me. I'd never tried making a soup like this though, as I'm not the biggest of peanut butter fans (I prefer a creamy almond butter to peanut butter anyday). But I just so happened to pick up a jar of organic creamy peanut butter from my coop a few days ago and, in a moment of creativity, decided to try my hand at my own version of African Peanut Soup.

What a hit! Rich, creamy, satisfying, with hearty chunks of vegetables and chicken in every bite. This is definitely one recipe I'll be making again and again (just hopefully not until next winter- fingers crossed!).

African Peanut Soup


1 tablespoon coconut oil
1 medium yellow onion
1 sweet potato
2 cloves garlic
1 tablespoon minced ginger
2 14 oz. (or 1 28 oz.) can diced tomatoes
1/4 cup creamy peanut butter
1/2 - 1 cup chicken stock
1 pound cooked chicken breast
1 tablespoon oregano
1 tablespoon chile powder
salt, pepper
2 tablespoons chopped jalepeno

Heat oil in a large soup pot or dutch oven over medium heat.

Chop onion and sweet potato, and mince garlic. When oil is hot, add to pan along with ginger. Cook for 3-4 minutes, stirring with a wooden spoon.

Meanwhile, place one can chopped tomatoes and peanut butter into a blender and blend until smooth. Add to pot along with remaining can of tomatoes and chicken stock (start by adding 1/2 cup of stock and add more gradually if you prefer a thinner soup).

Add chicken and seasonings, salt and pepper to taste, and stir soup to combine all ingredients.

Bring soup to a boil, then reduce heat and simmer 15-20 minutes, until sweet potatoes are soft.

Add jalapenos and stir once more.

Serves 4-6.

This recipe is a part of Gluten Free Wednesdays at the Gluten Free Homemaker...

Sausage, Tomato, and Sweet Potato Stoup

We are all just holding on, hanging on, counting down the end of winter. Spring is coming... we tell ourselves. And I am just too much the eternal optimist not to believe it. But, well, it is not here quite yet. So what do we do while we wait? Celebrate the end of this long and cold and snowy (but beautiful and quiet and cozy) season with a steamy, hot bowl of stoup.

Stoup?

It's a Rachael Ray word. I stole it. It fits so perfectly for this recipe. Too thick to be called soup and not thick enough to be called stew, alas, it's stoup. (Isn't Rachael so clever? I just love the gal.)

This stoup is the ultimate in comfort food. When I created this recipe, I was craving, craving, craving something with tomatoes (tomato dishes always seem to make the most amazing comfort food- think spaghetti and meatballs, classic tomato soup, bruschetta... you get the idea). I had ton of leftovers in the fridge and the practical side of me told me I should eat them, but I just knew I would not really be satisfied. And this recipe satisfies. (I think my mouth is watering as I write, seriously.) I did however use up some leftovers in this recipe: mashed sweet potatoes from the other night. If you don't have any, just use regular ole sweet potatoes, cooked until soft, and mashed with a potato masher or fork. The chunkiness of the mashed sweet potatoes is what gives this stoup its amazing depth.

This recipe is a part of Seasonal Sundays @ Real Sustenance...


Sausage, Tomato, and Sweet Potato Stoup

1 tablespoon coconut oil
1/2 pound sweet italian chicken sausage, casing removed
1/2 yellow onion, chopped
3 cloves garlic, minced
3 stalks celery, chopped
2 cups chicken stock
2 cups mashed sweet potatoes
2 14 oz. cans chopped tomatoes
1 tablespoon chile powder
1 tablespoon curry powder
1 tablespoon oregano
salt, pepper

Heat oil in a large soup pan over medium heat. Once hot, add the chicken sausage, onion, garlic, and celery and cook for 5-8 minutes, until sausage is browned, breaking up the sausage with a wooden spoon as you go.

Add chicken stock, sweet potatoes, and tomatoes and stir to combine.

Next add chile and curry powders, oregano, and a pinch of salt and pepper. Stir again.

Bring stoup to a boil, then reduce heat to a simmer. Simmer for 10-15 minutes.

Add more salt and pepper as needed.

Ladle into bowls and serve piping hot.

Serves 4.

Chicken & Wild Rice Soup

I am from and currently live in Minnesota, where I'm pretty sure this soup was invented. However, you'd be hard pressed to find a chicken and wild rice soup around here that isn't loaded with cream (and wheat). Not that I don't love a good creamy soup every now and then (especially when I know the cream is raw- straight from grass fed cows- or as minimally processed as my state will allow for it to be sold at my local coop, such as Cedar Summit Farms cream), but I especially enjoy a hearty, broth based soup. It seems so much lighter on my tummy, allowing me to go back for seconds (or thirds... seriously). And I also enjoy simple soups, which this soup definitely is.

I love it so much, I've already made it several times this winter. And it's only January 9th, which means I'll probably be making it several more times since winter isn't anywhere near being over (at least not here in the frozen tundra).

I do recommend serving it with some of your favorite bread or scones. What fun is soup if you have nothing to dip in it?


Chicken & Wild Rice Soup

1 tablespoon coconut oil
1 yellow onion
4 cloves garlic
3 carrots
2 stalks celery
6 button mushrooms
10 cups homemade chicken stock
1/2 cup uncooked wild rice
1 lb of chicken breasts (leave whole)
salt, pepper

Heat oil in a large soup pan over medium-low heat. Chop onion and mince garlic. Add to heated pot and stir a few times. Chop carrots, celery, and mushrooms into bite size pieces and add to pot. Cook for 5-6 minutes, until vegetables are slightly tender.

Add stock, wild rice, and chicken breasts to pot. Bring to a boil, then simmer, covered for 40-45 minutes, until rice and chicken are cooked. Take the lid off the pot and remove chicken breasts. Shred into pieces with two forks and place back into the pot. Salt and pepper to taste (I like a lot of pepper in this soup, so give your grinder lots of really good cranks).

Ladle into soup bowls and enjoy with some hearty, seedy gluten free bread.

Super Simple Slow Cooker Stock

This is one of my favorite recipes because 1) I love having stock on had as I use it in nearly everything I cook, 2) it's so easy to make, 3) it's so healthy, and 4) it uses all of the chicken parts leaving nothing to waste. How's that frugal mama?!

I can't believe I used to toss the chicken and turkey bones and scrap from my roastings, thinking they were just garbage. What a mistake! Turns out there are so many nutrients in those bones! I learned this from reading Nourishing Traditions by Sally Fallon. What an amazing resource. She states that chicken stock "heals the nerves, improves digestion, reduces allergies, relaxes and gives strength." The very best remedy for a cold or flu, proven time and time again by traditions and cultures from all over the world.

Not only is it so healthy, it can be used to add so much flavor to your cooking. I always use stock as the liquid for cooking any grains, such as rice or quinoa, in stir fry's, in soup (of course), in chili, and in any sautéed veggies or meats. It's uber-versatile and uber-delicious (and when you make it yourself using your roasting scraps, it's uber-cheap.)

Note: the vinegar is super important in this recipe as it helps to unlock the vital minerals in the bones...


Super Simple Slow Cooker Stock

Bones and scrap from one 3-4 lb. cooked chicken
12 cups purified water
2 tablespoons vinegar
3 carrots
3 celery stalks
1 whole onion (with peel on)

Place bones and scrap from chicken in a slow cooker. Add water. Wash and chop carrot and celery into large chunks and add to slow cooker. Quarter the onion and add.

Turn the slow cooker on at its lowest setting (preferably 10 hours or more). When the time is up, let it continue to sit in cooker for an additional 10-12 hours on "warm" setting (if no "warm" setting, just cook on low one more time through). Total slow cooking time is approximately 24 hours.

Strain and discard solids and store stock in a glass container. Will keep for up to 5 days in the fridge or up to 6 months in the freezer.

Thai Coconut Chicken Soup

I really do have an addiction. But thank the Lord, it's an addiction to this Thai Coconut Chicken Soup, and not coffee, alcohol, ice cream, or even chocolate. About once a week religiously, I get a hankering for this soup (or any curry dish really), and I just have to have it. Luckily, my husband is kin to my thai taste buds as well, as he has yet to complain about the recurrence of this dish on my weekly menu repertoire.

And it's kid friendly too. My three year old calls it the "soup with white stuff". He's always a bit hesitant to take that first bite, claiming that he "doesn't like soup", but once he does taste it, he gets this giddy look, squishes his cheeks into a squinty smile, and almost looks devious as he tells me, "Mommy, this is delicious!" (Well, of course it is, kiddo... would your mama make anything that isn't? I think to myself as I relish in the glorious fact that he is eating a meal instead of merely playing with his food...)

Don't let the long list of ingredients get you down. It really whips up in a flash, perfect for a weeknight dinner. We serve this soup alone, with no sides or breads or rice. (Trust me, you won't need anything else.) The coconut milk is full fat and will keep you satiated until morning, especially if you have seconds (or thirds) of this amazingly addictive soup (as do I!).


Thai Coconut Chicken Soup

1 tablespoon coconut oil
1 yellow onion
5 cloves garlic
2 stalks celery
2 carrots
1 tablespoon grated ginger
2 cups chicken broth
1 cup water
1 can coconut milk
2 cups shredded, cooked chicken
2 tablespoons Bragg's Liquid Aminos (or GF soy sauce)
2 teaspoons fish sauce
1 tablespoon red thai curry paste
1 tablespoon agave
cilantro sprigs

Heat coconut oil in large soup pot over medium-low heat. Chop onion and mince garlic. Add to pan and cook for 3-5 minutes. Meanwhile, chop celery and carrot into bite-sized pieces and add to pan, along with ginger. Continue cooking another 3-5 minutes.

Add remaining ingredients, stirring the pot with each addition. Bring to a boil and immediately turn heat down to a simmer, and continue simmering soup for 10-15 minutes.

Stir soup just before serving and ladle into soup bowls. Top with cilantro.

Serves 2-4

Squash, Black Bean, and Kale Soup

The wind was whipping today. And the temps? Well, definitely not October's best. But I got to be home with my boys today, so the weather was a no matter since those two little charmers are all the sunshine I need. We built a massive fort in the living room (under which my three year old got to nap, how fun is that?!), baked cookies, and popped popcorn over the stove (or "boom-corn", as my three year old calls it). And, let's not forgot the soup.

I am just a soup lover at heart. I honestly think I could eat a bowl of homemade soup every day and never tire of it. I've even started eating my leftover soup for breakfast! Soup, when made at home using whole, fresh, organic ingredients, is just so nourishing. I say that to myself when I'm eating it, Kelly, you are nourishing your body! And soup is also one of the easiest things to make, once you get the hang of it. You can literally throw any random vegetables from your produce drawer into a pot with some chicken broth, let it simmer for a bit on the stove, and call it good (a great way to use up produce that is starting to go bad, but isn't bad just yet...).

Today I was craving a hearty black bean soup that wasn't chili. I already had the squash pureed in my fridge and thought the two would pair well together. I was right. I used an ambercup squash in this recipe, which to note, is a tad on the sweeter side of winter squashes. A butternut would also work great in its place, but if you use any other kind of winter squash that isn't as sweet as those varieties, I recommend adding a tablespoon or so of the sweetner of choice (think agave, maple syrup, or molasses). You can also control the thickness of this soup by adding less or more water/broth. If you like a really thick soup, omit 1-2 cups of the liquid; if you like a more brothly-based soup, add 1-2 cups more.

Experiment with it. Play with it. Whatever you do, eat this soup and be nourished.


Squash, Black Bean, and Kale Soup

1 tablespoon coconut oil
1 yellow onion
5 cloves garlic
2 celery stalks
2 carrots
3 cups chicken broth
3 cups water
1 1/2 cups cooked, pureed ambercup squash (you could use butternut or  1- 15 oz. canned pumpkin instead)
2 cups cooked black beans (or 1- 15 oz. can, drained and rinsed)
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon curry powder
pinch salt
pepper
3-4 kale leaves

Heat coconut oil in soup pot or dutch oven over medium-low heat. Chop onion and mince garlic. Add to soup pot and stir to coat. Cook for 3-5 minutes. Meanwhile, chop celery and carrots into bite-size pieces. Add to soup pot and cook along with onions and garlic for another 5 minutes. Add broth and water and bring to a boil. Reduce heat to a simmer and add squash, beans, and spices (through pepper). Stir to combine. Continue simmering for about 10-15 minutes. Tear kale leaves into bite-size pieces and add to pot during the last 2 minutes of cooking (you want them to stay bright green; if they cook longer than 2 or so minutes, they will get brownish looking and soggy...).

Ladle into soup bowls and enjoy.

Serves 4-6.

All American Chili

What could be more American than a big pot of homemade chili, college football, and fresh baked apple pie? This was my family's event just a week ago. It's our tradition, actually, to spend a fall Saturday morning at the apple orchard, then spend the afternoon making chili, watching OU football, and baking an apple pie with our apples from the orchard. The day was perfect (crisp and sunny weather, the chili turned out just right, OU won their football game, and the apple pie... to die for! I will be posting that recipe very soon). Over our seven years of marriage, apple orchard day has become one of our favorite traditions.

Now I've been making chili for years, but I never really follow any one recipe, and always change up a thing or two from my last batch, so it always turns out slightly different. My husband jokes that if he really likes a particular batch of chili, he'd better really enjoy it because I may never make it that same way again! Well, I disciplined myself to take copious notes while making this batch, in the event that it turned out really good, I could then post the recipe and have documented exactly what I did to get it to turn out so good. And this batch is definitely post-worthy (all of my taste-testers agreed!).

So if you don't have a chili/football/apple orchard/apple pie tradition, maybe this will be your year to start? Either way, this chili is bound to be a great backdrop to a perfect fall day.

All American Chili

1 tablespoon coconut oil
1 onion
3 cloves garlic
1 1/2 lbs grass fed ground beef
2 tablespoons cumin
2 tablespoons chile powder
1 tablespoon paprika
1 tablespoon oregano
1 teaspoon cinnamon
salt, pepper
2 1/2 cups chicken or beef broth
2 1/2 cups water
1 16 oz. can diced tomatoes
3 tablespoons tomato paste
1 tablespoon molasses (optional)
1 cup each (3 cups cooked total): white, garbanzo, and red beans
hot sauce (optional)

Heat coconut oil in large stockpot over medium heat. Chop onion and garlic and add to pan. Cook 3-5 minutes until translucent. Add ground beef and brown, breaking up the meat with a spatula. Next add seasonings (cumin through salt and pepper) and stir to combine with meat mixture. Cook for an additional 1-2 minutes.

Add remaining ingredients (broth through beans) and stir until completely incorporated. Bring to a boil, then simmer over medium-low heat for 15-20 minutes. Ladle into bowls and top with hot sauce if you choose (I purposely made this recipe very low on the spicy heat scale as I have three year old to feed, but hubby and I love our spice, so we just add it on the top).

Makes one big heck-of-a-pot of chili! Uff dah!

Zucchini Greens Soup with Pumpkin Seeds

When I get on a roll, I guess I get on a roll. It's greens time again, and this recipe is yet another with this unsurpassed food group: dark, leafy greens. The other day I was craving soup; not something heavy and rich like you crave on a cold day, but rather something light and refreshing, reflecting the flavors of summer. Zucchini happened to be the vegetable of choice on my counter when the craving struck, so that is what I decided to turn into soup. And it tastes just like I had it in mind: light, creamy in its own right (without any heavy cream or cheeses), and just delightfully refreshing.

I made this a few days ago and scarfed it down all by myself in one sitting, it was that good. So today when I got home from work, I was craving it again, and since it was leftover night for dinner, I knew my family wouldn't mind if I whipped up another batch to go along with our grass fed steak fajitas from the night before. Afterall, tonight I just needed something refreshing and soupy. I had a good day- don't get me wrong- I mean, heck, it must have been a good day because I wore my hair down (not in the figurative sense, I literally wore my hair down and not in a ponytail like usual) and that only happens on a really good day! But nonetheless, it was a long day, and I was particularly tired when I got home. And soup just always sounds good to me when I'm tired (maybe it's psychological because I know I can even let my mouth rest from having to chew?).

So if you're in need of a refreshing and soupy light summer meal, give this a go.

Zucchini Greens Soup with Pumpkin Seeds

1 tablespoon coconut oil
1/2 of an onion
2 cloves garlic
1 large zucchini
2 cups broth
1/4- 1/2 cup water
5-6 dark, leafy greens (your choice of collards, kale, beet greens, Swiss chard, or a mixture of each)
salt, pepper to taste
2 tablespoons pumpkin seeds

Heat oil in medium sized soup pot over medium heat. Chop onion and garlic and add to hot pot. Saute for 3-4 minutes until fragrant. Chop zucchini into large chunks and add to pot. Saute another 3-4 minutes until soft. Add broth, water, and dark leafys. Cover soup pot with a lid and allow to simmer for about 5 minutes. Remove from heat, pour into a blender, and puree soup. Return soup to pot, and salt and pepper to taste.

Ladle into soup bowls and garnish with pumpkin seeds.