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If you omit the optional grains in these recipes, you may want to increase the content of healthy fats to obtain the calories you need to be satisfied. A low fat soup is likely to leave you hungry and looking for more food an hour or two later.
Good homemade bone broths are an important part of a healthy traditional diet. What's more, commercial broths are usually laced with glutamate, a commercial flavor enhancer, which has been linked to serious chronic health problems. Dr. David Williams reports that homemade broth is an excellent source of hyaluronic acid, an important constituent of the synovial fluid that lubricates our joints. He suggests adding egg shells when making broth, as the shell membrane contains hyaluronic acid, as well as glucosamine (precursor of joint components) and chondroitin (structural component of cartilage) - sounds like those joint health supplements you read about!
Some of the benefits of the nutrients in broth:
For more information and
This is a very easy, hearty soup - really a stew without thickening, to serve in a bowl.
Brown meat over medium heat in 3 qt pot, breaking up meat as it browns. Add remaining ingredients and bring to boil, adding just enough water to cover vegetables. Simmer about 20 minutes, or until vegetables are just tender and barley is done.
*an old French herb combination you can make yourself.
**Savory Herb Pepper adds a special flavor that is hard to duplicate.
Yield: 8 one cup servings
Yield: 12 generous 1 cup servings
Variation 1: Substitute cabbage for all or part of kale. If using only cabbage, add some chopped fresh parsley at the end for color.
1 can (4 oz) shrimp, drained
1 cup celery, sliced
Sauté celery, onion, and other vegetables in oil and butter until crunchy tender (5 minutes).
Sprinkle flour over celery mixture and stir. Add milk, broth, and seasonings and cook until bubbly and thickened. Add some more broth or milk if you like it thinner.
Add the shrimp and oysters and heat gently. Serve immediately when oysters are warm.
Yield: 2 generous servings
Good served with Apple Salad
Variation: Omit shrimp. Instead of dill weed and salt, season with 1/2 tsp paprika, 2 tsp lemon juice, 1 tsp Worcestershire Sauce, and Thai Fish Sauce to taste (both are salty).
2 lb meaty pasture-fed chicken pieces
(breasts, legs, thighs)
2 cups home-made chicken broth (thin broth if concentrated)
In large Dutch oven brown chicken pieces in oil for 10 to 15 minutes until lightly browned, turning to brown evenly. Remove chicken and set aside.
Add next 6 ingredients to Dutch oven and sauté 4-5 minutes until tender.
Stir in chicken broth and wine. Add carrots and parsnips. Return chicken to Dutch oven. Bring to boiling, reduce heat, cover and simmer for 30-35 minutes or until chicken is tender and vegetables are tender.
Using a slotted spoon remove chicken pieces. Remove bones, cut chicken into bite sized pieces. Include the skin as it is a source of valuable nutrients if the chicken was properly raised. Return meat to pot. Discard bay leaf.
Combine water and flour into smooth paste. With spoon push meat and vegetables to one side and stir in flour mixture. (Tip pan to combine most of broth with flour mixture.) Cook and stir until thickened and bubbly. Simmer gently, stirring often, for another minute or so. Add parsley and stir in. Serving immediately.
Yield: 4 servings
This recipe is fabulous with leftover turkey and gravy (omit chicken and broth, thin at needed with water).
Creamy Sweet Potato Soup
200 grams (1 1/2 cup) sweet potato; peeled, cubed
Sauté sweet potatoes and leeks in butter in sauce pan about 5 minutes.
Add broth and cook until tender, about 10 minutes. Mash with potato masher or puree in blender or food processor until smooth.
Add remaining ingredients and stir well. Garnish with chopped leeks if desired.
Yield: 4 servings
Hungarian Barley Stew
1 1/2 lb stew beef; 1/2 inch cube
In large saucepan, brown meat in fat. Add onion and garlic and sauté until onion is tender. Stir in next five ingredients. Cover and simmer 40 minutes or until meat is tender, stirring occasionally. Add barley and cabbage and simmer another 10 minutes. Garnish with sour cream.
Yield: 8 servings
Chicken Coconut Soup
This delightful recipe has a distinct Thai flavor. Visit you local oriental grocery to find Thai fish sauce and tamarind.
1/4 cup onion; chopped
Sauté onion, celery and green beans in oil until soft. Add garlic
and sauté until golden.
Yields 2 servings
2 ounces seedless tamarind
Dissolve tamarind pulp in water, mashing with a fork to release the pulp from the inedible skins. Let steep for 15 minutes. Strain the pulpy mix through a strainer, pushing the pulp through with a spoon and scraping the pulp off the bottom of the strainer. Discard the fibrous pulp colleted in the strainer. This sauce, if refrigerated in a tightly sealed container, keeps indefinitely, but for best flavor use within 1 week.