Category Archives: Soups

Instant Pot Split Pea and Ham Soup

split pea and ham soup

This instant pot split pea and ham soup makes meal planning a breeze. It’s dairy free and gluten free. Although split peas are technically legumes, they are just a dried version of fresh peas, which I love and have used in recipes before. Check out my Vegan Pea Pesto. I’ve stopped being strict about rules, and just try to stick to what feels good. For me, that is dairy free and low carb. I’ll occasionally have carbs and beans, but meat, fish, fruit, and vegetables, are still what I prefer to have the majority of the time.

I’ve been using the Instant Pot a ton to help with meal planning. I’ve always loved using it for hard boiled eggs, but I’ve been doing a lot of experimenting with bone both, meat, stews, and rice. So far, my husband and I love it. At first, releasing the pressure was a little scary, but I wear an oven mitt, when I do to be extra careful, and I haven’t had any issues. I used to love my slow cooker, and it’s been collecting dust in my kitchen since I got this in the mail. So here is another recipe for all my instant pot fanatics (I include myself in that category).

Instant Pot Split Pea and Ham Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 10
Ingredients
  • 1 lbs green split peas
  • 1 medium white onion chopped
  • 2 cloves of garlic minced
  • 2 bay leafs
  • 2 sprigs of fresh thyme
  • 6 cups chicken stock
  • 2 cups of chopped ham
  • fresh ground pepper to taste
Instructions
  1. Chop white onion, mince garlic, and cube chopped ham.
  2. Add onions, garlic, and ham to instant pot with green split peas, bay leaves, thyme, and chicken stock.
  3. Cook on high pressure for 30 minutes.
  4. Then use the quick release to vent steam.
  5. Fish out sprigs of thyme and bay leaves.
  6. Before serving add some fresh ground pepper to taste.

Save

Curried Acorn Squash Soup

curried-acorn-squash-soup-v03

Even though it’s 100 degrees here in LA, I still wanted to cook some fall food. I love pureed vegetable soups. They are full of healthy vegetables, paleo friendly, and make a great comfort food. I made this soup really thick and creamy (without the cream), but you can easily thin it out with some chicken or vegetable broth. I did after dinner to give myself a bit more leftovers. This soup does have a bit of a kick, mostly from the little bit of fresh ginger, I grated into the soup. I only used a 1/4 of tsp, but you could always reduce or omit that ingredient.

There are many different curry powders you could use, but I like Mandras Curry Powder, which is what you would use for a mild yellow Indian curry. I got the brand Koshys from my local Indian grocery store. But this mandras curry powder from Rani (on amazon) would work great. You can easily make your own, but it’s nice to have one hand for convenience.

Curried Acorn Squash Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 2 acorn squashes
  • 2 tbsp mandras curry powder
  • 3 carrots
  • 1 large sweet white onion
  • 1 can of coconut milk
  • a pinch of sea salt
  • one grind of fresh black pepper
  • ½ cup of water
  • (optional) 1-2 cups chicken or vegetable broth (to thin out soup for desired thickness)
  • (optional) cilantro garnish
  • (optional) coconut milk garnish
Instructions
  1. Add two acorn squashes (whole), three carrots with ends cut off, one large sweet white onion cut in half, and half a cup of water to slow cooker to steam.
  2. Set slow cooker on high for 2.5 hours.
  3. Then when acorn squash seems soft to touch, be careful it will be hot in slow cooker and can burn your hand, use a fork or wooden spoon to see if it has softened. Then add carrots, onion, and 1 can of coconut milk (optional: set aside a little bit of the coconut milk for garnishing soup at the end) to the blender.
  4. Then half the squashes, and scoop out seeds inside. Scoop out squash flesh, but not skin, and add to blender. Blend in batches to prevent a mess.
  5. Once all the vegetables have been blended with the coconut milk, add them to a large pot.
  6. Then mix in curry powder and sea salt. Enjoy.
  7. (optional) Thin out soup with chicken or vegetable broth to achieve desired soup thickness.
  8. (optional) Garnish with cilantro, coconut milk, and fresh ground black pepper

Save

Save

Save

Save

Save

Save

Chicken and Avocado Soup

Chicken and Avocado Soup - Healing and Eating

This chicken and avocado soup is a really easy variation of my normal paleo friendly chicken soup. It was actually my husband’s idea, and it looked so pretty and delicious I decided to post it for you guys. I had some leftover chicken soup in the fridge, which made it really simple to throw in some avocado, cilantro, and lime juice and have an instant dinner. It literally took me five minutes total. Shout out to all my meal preppers! This recipe is for you.

Chicken and Avocado Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 8-10
Ingredients
  • 4 bone in skin on chicken breasts
  • 5 carrots chopped
  • ½ yellow onion
  • 1 dried bay leaf
  • 1 tbsp apple cider vinegar
  • 1 tsp chopped cilantro
  • ½ avocado chopped
  • sea salt to taste
  • fresh ground black pepper to taste
  • 2 tbsp extra virgin olive oil
  • 3 limes
Instructions
  1. Wrap baking sheet with aluminum foil for easy cleanup.
  2. Grease baking sheet with olive oil, then lightly salt and pepper chicken and bake at 350 for an hour.
  3. When chicken is finished, remove skin and bones and add to slow cooker, then shred chicken breasts and set meat aside.
  4. Add one medium sized carrot, a dried bay leaf, and half a yellow onion to slow cooker. Fill slow cooker with water.
  5. Cook chicken bone broth for 24 hours on low. Then strain broth and set broth aside.
  6. In a large pot, combine chopped carrots, chicken bone broth, and shredded chicken and bring to a simmer. Continue to cook until carrots are desired firmness, about 15-20 minutes.
  7. Taste test and see if soup needs salt. Add if necessary.
  8. Then transfer soup to serving bowls.
  9. Slice an avocado and add to serving bowls, and add the juice of half a lime to each bowl.
  10. Garnish with chopped cilantro and add some fresh ground black pepper.

Chicken and Zoodle Soup

Chicken Zoodle Soup - Healing and Eating

This chicken and zoodle soup is made with homemade chicken bone broth. I normally make this dish without the zoodles, but there was extra zucchini in the fridge and I didn’t want it to go bad. The broth is the real star in the this dish, I roasted a whole grass fed chicken, that wasn’t pretty enough to make it to the blog, and threw the carcass in the slow cooker for two rounds of bone broth. Then, I stored the broth in the freezer, until Shameer and I wanted an easy meal for the week. I’m trying to do more recipes and prep work in the kitchen, that I easily store in the freezer and/or fridge, to make cooking during the week easier.

Chicken and Zoodle Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • 8-10 cups of homemade chicken bone broth
  • 1 1lb bag of carrots, chopped
  • 1 zucchini
  • 1 boneless skinless chicken breast
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh chopped Italian flat leaf parsley
  • sea salt to taste
  • fresh ground black pepper to taste
Instructions
  1. Preheat oven to 400 degrees fahrenheit.
  2. On a baking sheet covered in aluminum foil for easy cleanup, add olive oil to prevent sticking, then add chicken breast sprinkled with a pinch of sea salt.
  3. Make a foil tent over chicken breast to capture steam, to keep chicken moist, and bake in the oven for 30 minutes.
  4. Peel carrots with a vegetable peeler, then chop about an inch thick.
  5. Julienne zucchini with a julienne peeler, or use a spiralizer, to make zoodles.
  6. In a large pot or dutch oven, add broth and carrots and cook until soft about 25-30 minutes.
  7. Pull chicken out of the oven and shred with a fork. Then add shredded chicken to soup.
  8. Throw in zucchini noodles at the end and let them cook in soup for ten to fifteen minutes before serving.
  9. Taste test soup and see if it needs more sea salt. I under-salt my homemade broth to adjust easily for recipes.
  10. Garnish with finely chopped parsley and fresh ground black pepper.

Carrot Cumin Soup & Eat Right For Your Sight Review

Carrot Cumin Soup - Healing and Eating

This carrot cumin soup recipe from the Eat Right For Your Sight Cookbook was a delicious and easy one pot meal. I’m a huge fan of blended vegetable soups. They fill you up, and if you watch your weight, are usually little to no calories. I made this soup vegan and left out the Greek yogurt, but the original recipe whisks in 1/2 cup of plain Greek yogurt at the end. I also used fresh cilantro instead of cumin seeds as a garnish. I’m not the biggest fan of seeds or nuts in my soup, and I like a pop of color, so I usually use some fresh herbs and freshly ground black pepper as my garnish. What’s nice about this recipe is the flexibility. Add or leave out whatever ingredients you like. You should keep the carrots though, especially if you are worried about Macular Degeneration. Carrots contain a ton of Vitamin A, beta-carotene, and minerals.

Each recipe in the cookbook comes with a little bit of information and the nutritional profile of the dish. Not only will you want to make the recipes because they look delicious, but also because of the healthy nutrients each dish contains. To learn more about Macular Degeneration check out the website for the American Macular Degeneration Foundation. There is also a healthy vision blog party to celebrate the release of this cookbook tomorrow, May 14th.

I'm Blogging for Eye Health, #EatRightforYourSight
Eat Right For Your Sight Cookbook Review - Healing and Eating

For more details, such as where to get this amazing cookbook, check out this link.

 

Carrot Cumin Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 2 tbsp extra virgin olive oil
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 1 lb large carrots, chopped
  • 2½ cups of vegetable broth (low sodium)
  • ½ tsp ground cumin
  • ¼ tsp ground coriander
  • ½ tsp sea salt
  • 1 tsp fresh lemon juice
  • freshly ground black pepper for garnish
  • fresh chopped cilantro for garnish
Instructions
  1. In a saucepan, heat olive oil over medium high heat and saute the onion for a three minutes, then add garlic and saute for another minute.
  2. Add carrots, broth, cumin, coriander, and sea salt. Bring to a boil.
  3. Then reduce the heat and cover and let simmer for fifteen minutes, or until carrots are tender.
  4. Then transfer soup to a high speed blender, add some fresh lemon juice and puree until smooth.
  5. Ladle into bowls and sprinkle with fresh ground pepper and chopped cilantro.

 

Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, By Jennifer Trainer Thompson and Johanna M. Seddon, copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Nonni’s Cauliflower Soup

cauliflower-soup-v2

I jazzed up Nonni’s cauliflower soup with some bacon and chives as a garnish, but don’t be fooled, this soup is really easy. It’s basically just steamed cauliflower that’s been blended, which surprisingly tastes fantastic with just a little bit of fresh ground black pepper. If you don’t have time to make some bacon, or chop chives, all you need is some black pepper and you have a delicious and healthy meal that’s got no calories. You can steam and blend it in bone broth if you have some, for some extra nutrition, but I just used water. It tastes good either way and cauliflower only taste 20 minutes to steam, which means this meal can be done in under 30 minutes. If you’re entertaining, add the bacon and chives, it will make it look extra pretty for your guests.

Nonni's Cauliflower Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • 1 head of cauliflower
  • 2 cups of water (or broth)
  • ¼ tsp of sea salt
  • (optional) 1 package of bacon
  • (optional) some fresh chopped chives
Instructions
  1. If you are garnishing with bacon, bake bacon in the over for 12-15 in the oven at 350 degrees. Then, drain on paper towels and chop one piece and set aside for garnish later.
  2. Chop cauliflower and add to pot with water and cover for 20 minutes, until cauliflower is soft.
  3. Transfer cauliflower to a high speed blender and blend with sea salt. Then, transfer blended cauliflower back to the pot.
  4. If you are garnishing with chives, chop a small amount and set aside.
  5. Then spoon blended cauliflower into bowls.
  6. Add chopped bacon and chives to bowls, then sprinkle some fresh ground black pepper over soup and serve.