Be Well Family Acupuncture
9086 Cypress Green Drive, Suite C
Jacksonville, FL 32256
(904) 990-3228
(904) 295-0127 Fax
  • Home
  • Acupuncture
    • Fertility Acupuncture & Nutrition
    • Women's Health Concerns
    • Pre-Natal
    • Pain
    • Anxiety & Mental Health
    • Acupuncture & Herbal Medicine
    • How Does Acupuncture Work?
    • What Can Acupuncture Treat?
    • Florida Acupuncture Scope of Practice
  • Functional Medicine & Clinical Nutrition
    • Adrenal Fatigue Testing in Jacksonville, FL
  • Massage + Chiropractic
  • About
  • New Patients
    • FAQs
  • Services & Fees
  • Testimonials
    • Video Testimonials
  • Blog
  • Contact/Location
  • Schedule Online

Quick & Healthy Recipes: Create Your Own Soup!

3/20/2013

0 Comments

 
Picture
Happy spring equinox! Today I made a ridiculously simple veggie and chicken soup. Soups and stews are very easy to digest and can be highly nutritious when you use the right ingredients (like lots of veggies, good quality meats and nutritious bone broths). Here is my easy guide to creating your own simple soup or stew, choosing your own ingredients.

Step 1: Soup Base--I like a basic mirepoix for a soup base. This consists of onions, carrots and celery, chopped up. Sautee these veggies in a highly stable oil for cooking, like coconut oil. If you are going to add crushed fresh garlic, this would be a good time.

Step 2: Choose a Protein--add some protein to the mix. Choices could be sausage, shrimp, chicken breast or thigh, pork or beef stew meat. You could also add some beans here if you tolerate them well.

Step 3: Add your broth--you could use homemade broth or a good quality store bought one.

Step 4: Add lots of veggies--There are two types of veggies to add, ones that need longer cooking time and ones that should be put in the pot in the last few minutes. For step 4, try longer cooking veggies like: cauliflower, zucchini, artichoke hearts, cabbage, tomatoes, broccoli, turnips, celery root or winter squashes.

Step 5: Add dried seasonings--sea salt and pepper, garlic (if you didn't use fresh garlic in Step 1), paprika, chili, thyme, tarragon, oregano, basil, cumin, coriander, etc. Don't overdo it by addiing too many different types of seasonings. Choose 2 or 3 and call it good.

Step 6: Let everything cook for awhile--Let things simmer, covered, for 15 minutes or so, until the veggies and the meat are cooked and things are starting to smell good.

Step 7: Add even more veggies--This is the time to add your second batch of veggies. These are the leafy greens and the fresh herbs. Choices include: kale, collard greens, chard, spinach, fresh basil, fresh parsley, fresh oregano, etc. Add these to the simmering soup and let cook for just a few minutes.

That's it! Adjust your seasonings to taste and enjoy your soup! Make a big pot and freeze some single servings for future meals.

If you want to know what I used in my soup, here are my ingredients:
mirepoix (onion, celery and carrots) sauteed in coconut oil
fresh crushed garlic
chicken thigh
homemade chicken broth that I made weeks ago and froze in small containers
zucchini
cauliflower
tomatoes
thyme (dried)
tarragon (dried)
celtic sea salt and black pepper
fresh parsley


0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Author

    Kendra Lay, ACN

    Archives

    March 2023
    December 2021
    September 2020
    August 2020
    July 2020
    May 2020
    April 2020
    October 2019
    February 2019
    January 2019
    May 2018
    July 2017
    February 2017
    July 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    July 2015
    May 2015
    April 2015
    March 2015
    February 2015
    December 2014
    November 2014
    September 2014
    June 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    Acupuncture
    Chinese Medicine
    Chinese Medicine
    Dairy Free
    Dairy-free
    Depression
    Fertility
    Functional Medicine
    Gluten Free
    Gluten-free
    Hormone Balancing
    Lifestyle
    Mood
    Nutrition
    Pain Management
    Paleo
    Quick Healthy Recipes
    SAD
    Stress Management
    Vegan
    Weight Loss
    Women's Health

    RSS Feed

Photos used under Creative Commons from Damian Gadal, EpicTop10.com, Horia Varlan, Amy Aletheia Cahill, Rambling Professor, greg westfall., El Secretario, XcBiker, Kanko*, chripell, adactio, ImNotQuiteJack, ThrasherDave, amandabhslater, Hey Paul Studios, Mr. T in DC, hepp, roseannadana: Thank you for 1 million views, davitydave, MatteMagro, tillwe, qJake, HarmonyRae, nutrition education, nillamaria, George Deputee, Brian U, adKinn, phalinn, Eric.Ray, Travis Hornung