Three EASY Grain-free Soup Recipes That Boost Immunity

Three easy grain-free soup recipes

This time of year, I can’t get enough soup. It’s not only comforting but really healthy and perfect for building up the immune system before a long winter. The warming nature of soup recharges the digestive system which is important in fighting off illnesses. The digestive system is our defense system and this helps keep it working at its best. There are a few more reasons why these soups are supportive to the immune system.

#1 Vegetables

Vegetables are arguably the healthiest foods that exist. I’ve never heard of a diet that says not to eat vegetables, have you? It’s pretty much a given that vegetables are good for you. They are full of vitamins, minerals, and a long list of other health bearing nutrients. The first rule in eating healthy is to eat lots of vegetables (no matter what you are – vegan, paleo, gluten-free, etc.). Cooked vegetables are easy to digest which makes it much less work for the digestive system to assimilate them into the body.

#2 Bone Broth

Bone broth is an excellent source of minerals, like calcium, phosphorus, magnesium, and potassium, and they are easily absorbed in this form. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat. Another benefit of bone broth is that it also contains chondroitin sulphates and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. When bone broth is made with soup bones or marrow bones it will also be a good source of gelatin which comes from the collagen, a protein found in connective tissue of vertebrate animals, including marrow, cartilage, tendons, and ligaments.  When making bone broth, be sure to use grass-fed organic beef and pastured organic chicken (if you can get your hands on some chicken feet, throw that in the broth for some added health benefits).

#3 Garlic

Garlic is full of health benefits, it is one of my top choices in immune boosting foods. I really use this stuff for everything. It’s great to take garlic if you or your child feels sick but you don’t know what it might be. Garlic is anti-everything – anti-viral, anti-baterial, etc. that’s why its always a good choice when you don’t feel well. In the Winter, eat as much garlic as you can (my kids and I probably smell like garlic for half the winter but I don’t care because it keeps us healthy). These soup recipes I am sharing with you today all contain this health bearing food!

Here are the Recipes…

Bone Broth with Vegetables

Heat broth in a stock pot, add chopped vegetables. Simmer until veggies are soft. Enjoy!

Garlic Soup

  • 2 onions, chopped
  • 20 cloves garlic, peeled and crushed
  • 4 tbsp. grass fed butter or coconut oil
  • 6 cups chicken bone broth
  • 4-6 cups chopped veggies – anything you have on hand: carrots, potatoes, celery, zucchini, parsnips, etc.
  • 1 tsp. thyme
  • sea salt to taste

Heat oil or butter in a stock pot. Saute onions and garlic for 5 minutes. Add stock, veggies, thyme, and sea salt. Bring pot to a boil and simmer for 10 minutes or until vegetables are soft. Puree with an immersion blender or transfer to a blender to puree. Enjoy!

Cauliflower Kale Soup

  • 1 large head of cauliflower
  • 5 tbsp. coconut oil
  • 1 bunch of kale
  • 1 yellow onion
  • 2 stalks celery
  • 4 cloves garlic
  • 7 cups vegetable stock or chicken bone broth

In a stock pot, heat the coconut oil. Saute the onion and garlic for 5 minutes. Add stock and vegetables, bring to a boil. Simmer for 10 minutes or until vegetables are soft. Puree with an immersion blender or transfer to a blender to puree. Enjoy!

What simple soups do you make for your family in the Fall & Winter? Please share in the comments below.

Paleo Garlic & Herb Cracker Recipe

garlic herb cracker

Crackers are one of the things a lot of people miss on the paleo diet. Since most crackers are made from grains they are a no-no on this diet. These crackers are made from almond flour so it is approved for grain-free diets like paleo or GAPS diet. It also has a good amount of some really healthy herbs. Both garlic and basil have antibacterial qualities. Basil is also very high in vitamin k, a vitamin important for blood clotting (especially important for pregnant mothers).

My son turned 1 year in August and since then he has developed a much bigger appetite for solid foods then he had before. However, he is a bit picky about his food choices so I have been experimenting with a lot of new things. He definitely likes to feed himself so this cracker recipe has been one of my recent successes with him. It is great on its own or even better with homemade hummus on top (although this linked recipe is not paleo, hummus can be made with zucchini instead or chic peas to make it paleo-approved).

Paleo Garlic & Herb Crackers

  • 3 1/2 cups Almond flour
  • 1 tsp. sea salt
  • 2 tbsp. garlic powder
  • 2 tbsp. basil
  • 2 tbsp. coconut oil, melted
  • 2 pastured eggs

Mix together all of the dry ingredients until well combined. In a separate bow, whisk together the melted oil and the eggs. Pour the egg mixture into the dry ingredients. Mix with your hands to get it well combined. Place parchment paper on the counter and roll out half of the dough. Use a pizza cutter to cut into squares. Transfer the paper onto a cookie sheet. Bake at 350 degrees for 13 minutes. Let cool before removing from the cookie sheet and repeat with second half of the dough.

Store at room temperature in an air tight container like a mason jar.

Here is my son enjoying one of these crackers!

IMG_3764.JPG

Have you ever made homemade crackers? What is your favorite recipe?

Sugar-free Coconut Cookies & SweatLeaf Stevia Giveaway!

sugar free coconut cookies

There are many reasons to go sugar free. Health concerns such as diabetes and candida overgrowth require a sugar free diet in order to heal. In general, it’s not a bad idea to go sugar free for a period of time to do a little sugar cleanse. Sugar is very hard on the body and should only be used sparingly, if at all. This month I have been concentrating on reducing even natural sweeteners as preparation for my Winter Cleanse program (starting February 24th).

SweetLeaf Stevia contacted me recently and asked me to develop some recipes using their products, which was a fun project. These cookies are one of the recipes I came up with. I also used their SweetLeaf Stevia clear in this Butternut Squash Soup Recipe.

Stevia is a natural sweetener which is extracted from the stevia plant. It is 300 times sweeter then sugar which makes it a great alternative to use in small amounts. Stevia is a great choice for diabetics, and anyone on a candida diet because it does not cause a spike in blood sugar levels like sugar or other sweeteners.

I hope you enjoy this recipe…

Coconut Cookies

coconut cookies

Ingredients:

Pre-heat oven to 350. Mix together almond flour, coconut flour, shredded coconut, baking powder and baking soda in a bowl and set aside. In a high powered blender or food processor mix together the flax seeds, coconut milk, almond butter, coconut oil, vinegar, stevia, vanilla, dates, and honey until smooth. Pour batter into a bowl and hand mix in the flour mixture. Fold in chocolate chips. Bake 12-15 minutes – 12 minutes is a softer cookie and 15 minutes is a more crisp cookie.

And now for the giveaway…

sweetleaf stevia giveaway

Want to win some Vanilla Creme SweatLeaf Stevia so you can make your own batch of coconut cookies? Enter in the rafflecopter box below!

a Rafflecopter giveaway

This post was share on Richly Rooted

Sugar-free & Gluten-free Valentine Dessert Recipes

valentine desserts

Valentine’s Day is another holiday that is usually full of unhealthy candy and desserts. Although you might not think so, it is possible to have delicious healthy Valentine treats that not only taste good but are also healthy. There are so many real food bloggers that create their own awesome dessert recipes that have no junk in them. I’ve created this list of recipes I would like to try, they all look so delicious so I wanted to share them with you.

These recipes are all suitable for the candida diet and for diabetics – unless noted where a substitution should be made. While on the candida diet or if diabetic, the only sweeteners that should be used are stevia or xylitol (read more about Candida here). With these diets even natural sweeteners like maple syrup and honey aren’t appropriate. Maple syrup and honey will contribute to candida growth if you are out of balance and it will spike blood sugar for diabetics. Anyone on a real food diet that does not have candida overgrowth or diabetes can obviously use the natural sweetener options with no problem. Natural sweeteners are a healthy alternative to white sugar.

Here are the yummy recipes I promised…

Dairy-free Mint Chocolate Chip Ice Cream by Me (maple syrup can be replaced by stevia)

Homemade Almond Joy Bars from Whole New Mom

 Love Bites by Ricki Heller

 

Chocolate Ganache Brownies from Veggie Nook (Does have a small amount of maple syrup & coconut sugar that could be swapped for stevia & xylitol)

Chocolate Coconut Cubes from Whole Intentions

Coconut Candy by Sugar Free Mom

 Inside Out Peanut Butter Cups by Oatmeal with a Fork

Healthy “Reese’s” Candy by Whole New Mom

Here’s a few more…

Avocado Ice Cream Cake

Chocolate Chip Cheesecake Filled Chocolate Cupcakes

Chocolate Chip Coconut Macadamia Nut Cookies

So, will you try some of these delicious looking treats for Valentine’s Day this year? Holidays are usually the time when we are tempted to eat foods that don’t support a healthy lifestyle. Having some yummy and healthy options around instead of the junk is the way to stick to your healthy eating plan. Even I get off track sometimes too, it’s not easy to keep to a healthy diet 100% of the time. Recently, I felt the need to go on a whole foods, nourishing cleanse because I wasn’t feeling myself. It has really helped me to get back on track and regain my energy so now I am sharing that same cleanse plan with you. The group is forming now and the cleanse starts on February 24, 2014 and we would love to have you join us. Read more about this whole foods cleanse here, The Busy Mom’s Winter Cleanse Program, and Join us now!

What healthy treats will you make this Valentine’s Day?