Posts tagged ‘soup stocks’

October 13, 2011

Cozy Up with Kale Soup

Prep/Cook Time: 1 Hrs                                                                        

Servings: 6-8

 

INGREDIENTS: Always use organic when possible.

  • 1-2 Bunches of Fresh Kale (any variety is fine)
  • 8-10 Cups Soup Stock (Organic, Free-range Chicken or Vegetable)
  • 1 Medium Red or Yellow Onion (cut into 1-inch squared pieces)
  • 4 Celery Stalks (diced)
  • 4 Large Carrots (diced)
  • 4-6 Large Garlic Cloves (diced)
  • 4-6 Fresh or dried Basil Leaves
  • 1 Sprig Fresh or dried Rosemary
  • Sea Salt and Fresh Cracked Pepper to taste

 

Directions:

  1. Prep all of your vegetables.
  2. In a large soup pot, add in all the above ingredients and bring to boil over medium heat. (The slower you cook it the better)
  3. Cover and let simmer at low temperature for 20-30 minutes.

Note: You can never use too many ingredients in soups.  If you put too much you can always add water and spices to stretch it back out to soup consistency.  Optional ingredients: Barley, squash, chickpeas or other beans and legumes, your favourite fresh herbs, fresh lemon juice and/or fresh grated ginger root for a different flavor.

 

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Kale:                Researchers now identify over 45 different antioxidant and anti-inflammatory benefits that provide excellent support of your body’s natural detox system.  Good to include kale on a regular basis in your diet from the cruciferous family.  Steamed kale enhances its health promoting qualities, especially for those who need to lower their bad cholesterol.  Kaempferol and quercitin are excellent forms of antioxidants that help to relieve oxidative stress that may lead to more serious health problems including cancer.  Excellent source of Vitamin K, A & C, good sources of manganese, fibre, copper, tryptophan calcium, vitamin B6, potassium, and iron.  You will also find magnesium, vitamin E, omega 3 fatty acids, vitamin B2 & B1 & B3, folate, phosphorous and protein in Kale.

 

Soup Stock:    Contains calcium, magnesium, collagen, glycine, gelatin, phosphorous, silicon and many trace minerals that improve immune function, energy and bone density.  It also aids in digestion and gut health and helps to, not only deliver, but also utilise important nutrients that your body needs.  Broths are especially helpful for satisfying your body’s many cravings and are a superior way for people with fatigue, thyroid or adrenal problems to absorb minerals and regain strengthening energy.

September 6, 2011

Delicious Healthy Veggie Chicken Stock

Prep/Cook Time: 2 Hrs                                                                        

Servings: 6-8

INGREDIENTS: Always use organic when possible.

  • 1 Whole Free Range Chicken
  • 1-2 Large Onions (rough cut)
  • 4 Celery Stalks (rough cut)
  • 4 Large Carrots (rough cut)
  • 1 Red Bell Pepper (rough cut)
  • 1 Green Bell Pepper (rough cut)
  • 4-6 Large Garlic Cloves (pressed)
  • Fresh or dried Basil (to taste)
  • Fresh or dried Parsley (to taste)
  • Sea Salt (to taste, about a Tbsp)
  • Water

Directions:

  1. Prep all of your vegetables.  Rough cutting them is fine as long as they can fit in your stockpot.
  2. In a large stockpot, add in all the above ingredients and fill about ¾ of the way with water. (If you fill it to the top it can boil over.  You can always add more water at the end)
  3. Bring to a boil, cover and let simmer for about an hour and a half.
  4. Remove the chicken and all the vegetables.
  5. Skim the fat and strain the rest of the stock so you are left with a clear broth.

Variations: Use the vegetables only or use beef with the bone in for beef stock.  Can be divided and frozen for future use.  Great for all of your recipes that call for stock.

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Chicken (or animal) soup stocks as a whole: The nutrient density of homemade soup stocks come from the quality of the chicken (or beef) and the bones.  Make sure to choose organic, free-range animals that are fed their natural diet.  This will assure healthy, nourish-filled stocks that include above average nutrients such as: calcium, magnesium, collagen, glycine, gelatin, phosphorous, silicon and many trace minerals.  This improves your immune function, energy and bone density.  It also aids in digestion and gut health and helps to, not only deliver, but also utilize important nutrients that your body needs.  Broths are especially helpful for satisfying your body’s many cravings and are a superior way for people with fatigue, thyroid or adrenal problems to absorb minerals and regain strengthening energy.

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