Tag Archives: soup

Chicken Mushroom Ramen | The Paleo DietIt’s National Soup Month and we’re celebrating with this mouthwatering recipe from our new cookbook, Real Paleo Fast & Easy. This warming, aromatic bowl of goodness proves that even Paleo enthusiasts can enjoy a big soupy bowl of Asian-style noodles. This noodle bowl is so fresh and delicious, you won’t miss the grain based variety a bit.

Ingredients

  • 1 medium zucchini
  • 4 skinless, boneless chicken thighs
  • 1 teaspoon salt-free Chinese five-spice powder
  • ½ teaspoon black pepper
  • 8 cups unsalted chicken stock
  • 1 1-inch piece ginger, peeled and cut into matchstick-size pieces
  • 2 cloves garlic, peeled and thinly sliced
  • 4 ounces shiitake mushrooms, stems removed and sliced
  • 5 ounces fresh baby spinach, roughly chopped
  • 2 hard-cooked eggs, halved lengthwise
  • Sliced scallions
  • Crushed red pepper (optional)

Instructions

To make zucchini noodles, use a julienne slicer or spiralizer to cut zucchini into thin slices. Set zucchini noodles aside.

Preheat broiler. Rub chicken thighs with five-spice powder; sprinkle with black pepper. Place chicken thighs on a foil-lined baking sheet. Broil 4 to 5 inches from the heat 8 to 10 minutes or until done (175°F), turning once halfway through broiling. Let stand 10 minutes. Slice chicken and set aside.

Meanwhile, in a large saucepan combine stock, ginger, and garlic. Bring to boiling; reduce heat. Add mushrooms; simmer, uncovered, 2 minutes. Add zucchini noodles; simmer 1 minute. Remove saucepan from heat. Add spinach; stir just until wilted. Stir in chicken.

Divide among four bowls; top with hard-cooked egg halves and scallions. If desired, sprinkle with crushed red pepper.

Serves 4

Betaine | The Paleo Diet
The modern Paleo Diet is focused on lean meats, but we love vegetables too. However, many Westerners need to beef up their vegetable intake because over 87% of adults are not eating enough of them each day.1 Although, the Paleo Diet favors foods with a lower glycemic impact, 2 you can’t beat the nutritional benefits of beets. They are rich in calcium, iron, magnesium, vitamin C, potassium, manganese, phosphorous, as well as carotene and B complex.3 Beets provide anti-inflammatory, antioxidant and detox support in the body. They also support healthy bile flow,4 stimulate liver cell function, and provide a protective effect for the liver and bile ducts.5

Beets are a great source of betaine, also called betaine anhydrous or trimethylglycine (TMG). Betaine is a substance that’s made in the body that’s required for healthy liver function, cellular reproduction, and to make carnitine.6 Further, there is a growing body of evidence that betaine is an important nutrient for the prevention of chronic disease.7 It is also a metabolite of choline8 and an essential biochemical component of the methionine-homocysteine cycle.9

Specifically, betaine also plays a role in reducing levels of the amino acid homocysteine in the blood.10 Homocysteine is a toxic substance in the body that can lead to osteoporosis and is an indicator of an increased risk of heart disease.11

Beets are a great alternative for endurance athletes looking for a nutrient dense option for post workout food to replenish from workouts.12 Studies have shown that eating beets prior to exercise, led to a 16% increase in workout times.13 They are also rich in antioxidants14 to aid in recovery between exercise sessions. Whether you are an avid exerciser or not, adding beets to your Paleo Diet is a win-win as they are a nutritional powerhouse.

Although typically eaten cooked, beets can also be eaten raw. Thinly slice or grate and serve over dressed lettuce greens. To roast whole beets, place them in a covered roasting pan for 45-60 minutes (until you can pierce them with a fork) in a 375 °F oven. Once cooked, the skin will easily peel away with your fingers.

This hearty, Paleo Roasted Beet and Tomato Soup offers a simple way to introduce cooked beets into your Paleo Diet.  It is a festive, bright dish to commence any holiday meal or as an accompaniment to your favorite Paleo sandwich.

Paleo Roasted Red Beet & Tomato Soup

Paleo Soup | The Paleo Diet

Serves 4

Ingredients

  • 1 tablespoon coconut oil
  • 1 red onion, sliced
  • 1 small carrot, diced
  • 2 (14.5 oz.) cans of no salt added organic diced tomatoes or homemade canned tomatoes
  • 1 large roasted, peeled, red beet (about 2 cups cubed)
  • Black pepper to taste

Directions

  1. Sauté the red onion and carrot in the coconut oil until the onions turn translucent and the carrot is soft.
  2. In a blender, combine the diced tomatoes, the cubed roasted beet, and the cooked onion mixture.
  3. Blend until very smooth.
  4. Pour the mixture into a soup pot.
  5. Simmer for 10-20 minutes, season with black pepper to taste and serve!

References

1. Available at: http://epi.grants.cancer.gov/diet/usualintakes/pop/2007-10/. Accessed on November 8, 2015.

2. Cordain, Loren. The Paleo Diet Revised: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. Houghton Mifflin Harcourt, 2010.

3. Available at: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2. Accessed on November 8, 2015.

4. Gu, X., and D. Li. “Fat nutrition and metabolism in piglets: a review.” Animal Feed Science and Technology 109.1 (2003): 151-170.

5. Kanbak, Güngör, Mine İnal, and Cengiz Bayçu. “Ethanol‐induced hepatotoxicity and protective effect of betaine.” Cell biochemistry and function 19.4 (2001): 281-285.

6. Craig, Stuart AS. “Betaine in human nutrition.” The American journal of clinical nutrition 80.3 (2004): 539-549.

7. Craig, Stuart AS. “Betaine in human nutrition.” The American journal of clinical nutrition 80.3 (2004): 539-549.

8. Abdelmalek, Manal F., et al. “Betaine, a promising new agent for patients with nonalcoholic steatohepatitis: results of a pilot study.” The American journal of gastroenterology 96.9 (2001): 2711-2717.

9. Craig SA. Betaine in human nutrition. Am J Clin Nutr 80: 539–549, 2004.

10. Olthof, Margreet R., et al. “Low dose betaine supplementation leads to immediate and long term lowering of plasma homocysteine in healthy men and women.” The Journal of nutrition 133.12 (2003): 4135-4138.

11. Homocysteine Studies Collaboration. “Homocysteine and risk of ischemic heart disease and stroke: a meta-analysis.” Jama 288.16 (2002): 2015-2022.

12. Lomangino, Kevin. “Moving With the Beet: Can It Enhance Athletic Performance?.” Clinical Nutrition Insight 38.9 (2012): 6-7.

13. Bailey, Stephen J., et al. “Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans.” Journal of Applied Physiology 107.4 (2009): 1144-1155.

14. Trejo-Tapia, G., et al. “Effect of screening and subculture on the production of betaxanthins in Beta vulgaris L. var.‘Dark Detroit’callus culture.” Innovative Food Science & Emerging Technologies 9.1 (2008): 32-36.

Chestnut Parsnip Soup | The Paleo Diet

As we move deeper into autumn, seasonal foods like chestnuts become more and more prevalent, not only at your local markets, but also, depending where you live, at local parks and forests. What could be more Paleo than actually going into nature and foraging for your own wild food like our hunter-gatherer ancestors?

Sweet chestnut trees are easy to identify by their broad, slender leaves with serrated edges. The outer shells around the nuts are spikey, resembling little green hedgehogs. Horse chestnuts, on the other hand, have short, stumpy spines and more rounded leaves.

Source: Wikimedia Commons

Source: Wikimedia Commons

Source: Wikimedia Commons

Source: Wikimedia Commons

The best time to go foraging for chestnuts is early in the morning after a stormy night. Storms and strong winds bring chestnuts to the ground and your early morning arrival means you’ll beat the squirrels to the punch. To remove the chestnuts from their spiky outer shells, simply roll them under your shoe, applying moderate pressure.

Of course, this recipe works just as well if you prefer “foraging” at your local supermarket or farmers market. You can use fresh chestnuts or precooked, vacuum packed chestnuts.

You can cook the chestnuts in one of two ways—roasting, which lends more fragrance and nuttiness, or boiling. In either case, you’ll need to cut slits on each chestnut beforehand, an absolutely essential step to cook them properly. For oven roasting, these slits serve as steam vents. If you don’t make the slits, the chestnuts can become mini bombs, exploding inside your oven and potentially outside, after you remove them. Trust us, this is not a clean up job.

Ingredients

  • 25 chestnuts
  • 2 parsnips
  • 1 leek
  • 2 tbsp olive oil (or coconut oil)
  • 1in piece of ginger, finely chopped
  • 1 clove garlic, pressed
  • 2 tsp lemon juice
  • Freshly milled black pepper

Directions

If using vacuum packed chestnuts, skip steps 1 – 3.

chestnutsoup1
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Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

See more recipes!

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CARROT COCONUT LEMONGRASS SOUP: AN ATHLETE-FRIENDLY RECIPE

In The Paleo Diet for Athletes, we lay out a comprehensive dietary strategy for performance athletes based on the principles of the Paleo Diet, but with minor adjustments.1 Athletes push themselves to physiological extremes rarely experienced by our distant ancestors. Accordingly, they have slightly different nutritional needs compared to non-athletes.

Meals consumed before training should be higher in carbohydrates, lower in fiber, and should be very hydrating.2 Additionally, these meals should include some source of protein. Our Carrot Coconut Lemongrass Soup alongside a serving of wild Alaskan salmon is a complete, excellent pre-workout meal.

Carrots are starchy, relatively high-carb vegetables containing significant amounts of water; when broken down through digestion, they are very hydrating. Consuming adequate liquids prevents protein breakdown during training, thereby enhancing performance and recovery.3

Besides creating lavish textures, we’re blending the soup, which disrupts the fiber content of the carrots. A study of the plasma-glucose effects of three forms of apples—whole, juiced, and blended—concluded, “The removal of fibre from food, and also its physical disruption, can result in faster and easier ingestion, decreased satiety, and disturbed glucose homoeostasis which is probably due to inappropriate insulin release.”4 For an athlete’s pre-workout meal, soups have their advantages.

carrot-soup-clark-6Whole vegetables are generally better than fiber-disrupted purées, but occasionally it’s great to enjoy the textures afforded by modern technology. I would recommend this soup for your next dinner party, especially when hosting guests who are unfamiliar with the Paleo lifestyle. This soup is a definite crowd pleaser, no matter which section of the crowd one might be sitting.

INGREDIENTS

Serves 3-4

  • 3 large or 6 small carrots (about ¾ pound), roughly chopped
  • 1 large zucchini, roughly chopped
  • 3 stalks lemongrass, finely chopped
  • 2 cloves garlic, pressed
  • ½ inch piece of ginger, finely chopped
  • 1 onion, roughly chopped
  • 1½ cups coconut milk
  • 3 Kaffir lime leaves or juice of ½ lime
  • Fresh cilantro, for garnish

DIRECTIONS

carrot-soup-clark-4
To prepare the lemongrass, remove the outer layers, trim the stems, and cut an inch or two from the tops.
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Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning author, writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

See more recipes!

References

1. Cordain, L. & Friel, J. (2012). The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance. Rodale Books; revised edition.

2. Ibid.

3. Ibid.

4. Haber, G.B., Heaton, K.W., Murphy. D., & Burroughs L.F. (1977). Depletion and disruption of dietary fibre. Effects on satiety, plasma-glucose, and serum-insulin. The Lancet, 2(8040), 679-82.

Bone Broth | The Paleo Diet

When broth comes to mind, people think boxed chicken or beef stock commonly found on your local supermarket shelves. These conventional broths are often produced in mass quantities, are laden with salt, MSG, and other preservatives, and ultimately contain few nutrients.

In recent years, numerous Paleo followers have praised the consumption of home cooked bone broth on a regular basis for its beneficial healing properties. Specifically, bone broth contains key nutrients such as collagen, glucosamine, and gelatin that are relatively non-existent in the modern western diet. These nutrients are essential for maintaining a healthy gut. Individuals suffering from digestive problems such as leaky gut, IBS, SIBO, or flora imbalance can aid in their healing by regularly consuming bone broth.

Bones are quite easy to come by and are generally inexpensive, thus making the addition of bone broth to your diet a no-brainer.

As you would other foods, source your bones. Ideally you want to search for bones from grass fed cattle or bison, pastured poultry, or wild caught fish. If your local butcher does not carry grass-fed bones, U.S. Wellness Meats and Tropical Traditions are excellent companies for sourcing quality bones.

Best yet, preparing bone broth is simple and requires only a few ingredients and cookware.

Ingredients

Serves 3-4

  • 1-2 lbs bones
  • 1 T Apple Cider Vinegar
  • Choice Vegetables

Directions

1. Place one to two pounds of bones into a crock-pot or large stock-pot and cover with cold water. Optional: Roast bones beforehand at 375° F to make a darker stock.

2. Add 1 tbsp. of apple cider vinegar. The apple cider vinegar assists in extracting the nutrients from the bones.

3. For taste, add your choice of vegetables. I often add fresh chopped herbs, pepper, garlic, and onions.

4. Place a lid over the pot and set to low or simmer. Feel free to skim any particles from the stock’s surface while it is cooking.

5. For chicken and fish bone stock a minimum 4 hour cook time is necessary. Beef and bison bone stock will be ready in a minimum of 6 hours. I personally let my stock cook for 24 hours, and many others will often let their stock cook for 48 hours.

Storage

6. To prevent your stock from going bad, it is important to cool the stock as soon as you are done cooking it.

7. Pour the stock into multiple airtight containers and store what you are going to consume over the next three days in your refrigerator.

8. The rest of your storage containers should be transferred to the freezer and thawed when needed to prevent rancidity.

9. Heat the refrigerated stock on your stovetop before consuming.

10. Enjoy! Your gut will thank you!

Kyle Cordain, The Paleo Diet Team

No-Cream of Veggie Soup | The Paleo Diet

Lorrie Cordain’s No-Cream of Veggie Soup, The Cordain Kitchen

One of our favorite vegetables to include in Paleo dishes is celery root. This soup is a delicious, healthy Paleo recipe side dish to present at your family table and is sure to warm up a cold winter evening.

Ingredients

Serves 3-5

  • 6 cups organic chicken broth (salt free)
  • ½ head cabbage cut into bite sized pieces
  • 2 cups chopped broccoli
  • 4 large celery root bulbs, peeled and diced
  • ½ cup fresh cilantro, chopped
  • 6 fresh garlic cloves sliced thin
  • 2 T extra virgin olive oil
  • 1 T fresh cracked pepper

Directions

1. Combine first 5 ingredients in large soup pot.

2. Cook on medium heat until veggies and celery root are tender.

3. Let cool and place in blender.

4. Blend on high speed until liquefied.

5. Return soup to pot and add olive oil and pepper.

6. Heat on low until desired temperature.

7. Serve with fresh sprigs of parsley or cilantro.



Live Well, Live Longer.
The Paleo Team

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