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Broth, homemade    
Chicken Coconut Soup    
Chicken Parsnip Ragout
Cock-A-Leekie Soup
Easy Vegetable Soup   
Hungarian Barley Stew   
Lamb and Kale Stew   
Shrimp & Oyster Chowder 
Sweet Potato Soup  

   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:

  • Healthy joints & bones
  • Healthy digestion
  • Better wound/tissue healing
  • It's a liver tonic
  • Beautiful skin
  • Healthy growth in babies and children

For more information and broth recipes: 
Nourishing Broth, by Sally Fallon Morell & Kaayla T. Daniel, PhD, 2014
   A highly recommended book for the complete story of 
   the healing power of bone broth.  
Broth is Beautiful 
Why  Broth is Beautiful 
Townsend Letter on broth  
"Broth is a valuable food and a valuable medicine, much too valuable to be forgotten or discounted in our modern times with our busy ways and jaded attitudes."
Gelatin, Stress, Longevity  
"In the industrialized societies, the consumption of gelatin has decreased, relative to the foods that contain an inappropriately high proportion of the antimetabolic amino acids, especially tryptophan and cysteine.  The degenerative and inflammatory diseases can often be corrected by the use of gelatin-rich foods."
Gelatin is Blowing My Mind by Dana Carpender - Fighting the Low Fat Lie
"[W]e have been skewing our balance of amino acids, the building blocks of protein. Gelatin-rich foods, from bone broths to head cheese to foods like pig's feet and ox tails, were a large part of a traditional diet Our ancestors relished every part of the animal, and just as they ate organ meats that most modern Americans now spurn, they also ate all the gelatin-rich bony and cartilaginous bits of the animal. In this modern era of muscle meat and little but muscle meat -- think boneless skinless chicken breast -- much of this gelatin has vanished from the diet, but our bodies' need for it has not."
Mark's Daily Apple on Cooking with Bones
Body Ecology on Bone Broth: Heal Your Gut...


Easy Vegetable Soup

This is a very easy, hearty soup - really a stew without thickening, to serve in a bowl.

1 pound
1 medium
1/2 cup
2 cups
2 cups
1/4 cup
2 cups
1 tsp
to taste
to taste

ground pasture-fed turkey or beef
onion, chopped
celery, chopped
cabbage, shredded
vegetables, chopped (green beans, carrots, rutabaga)
rice or barley (optional, preferably soaked to release minerals)
water or broth  
Fine Herbes*  
Celtic Sea Salt  
Savory Herb Pepper**  

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


Cock-A-Leekie Soup

2 lb

1 lb
3 cups
1 Tbsp

bone-in chicken part
   (legs, thighs, etc.)
beef chuck or other bony cut
water (or to cover)
bay leaves

Simmer first 5 ingredients 30 minutes, covered, or until meat is tender. Separate meat from bones and chop meat. Reserve the meat and continue simmering the bones

1 cup
1 cup
1 cup
3 cups
1 Tbsp

leeks, chopped
onion, chopped
celery, chopped
broth or water
thyme, dried whole

Simmer vegetables and thyme in broth 30 minutes. Add reserved broth and meat

1/2 cup
1/2 lb

Barley, cooked
carrots, sliced thin

Add carrots and barley and cook 10 minutes more.

8 cups

kale, chopped

Add kale and cook uncovered 15-20 minutes.

2 Tbsp
1 tsp
1/2 tsp

Worcestershire sauce
Celtic Sea Salt

Bring to a boil and serve.

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.

 Lamb Kale Stew:
Use recipe for Cock-A-Leekie Soup (above). Substitute lamb for the chicken and beef, 2 bay leaves for the thyme, and proceed as above.


Shrimp & Oyster Chowder

1 can (4 oz) shrimp, drained
1 can (8 oz) whole oysters, drained, halved

1 cup celery, sliced
1 medium onion, chopped
˝ green pepper, chopped
3-4 mushrooms, chopped (optional)
1 cup corn, fresh, frozen or canned (optional)
1 Tbsp coconut oil
1 Tbsp butter

1 Tbsp flour
1/2 cup milk
1 cup chicken broth
˝ tsp dry mustard
1-2 tsp dill weed
˝ tsp Celtic Sea Salt
Pepper, to taste

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).


Chicken Parsnip Ragout

2 lb meaty pasture-fed chicken pieces (breasts, legs, thighs)
2 Tbsp coconut oil

1 large onion, chopped (1 cup)
8 oz fresh mushrooms, quartered
2 cloves garlic, minced
1 Tbsp snipped fresh thyme, or 1 tsp dried thyme, crushed
1/2 tsp Herb Pepper
1/2 tsp Celtic Sea Salt
1 bay leaf

2 cups home-made chicken broth (thin broth if concentrated)
1/2 cup dry white wine
2 large carrots, cut into 1 inch chunks (1 1/2 cups)
2 medium parsnips, cut into 1 inch chunks (1 1/2 cups)
1/3 cup water
2 Tbsp flour
1/4 cup parsley, chopped

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
1 cups leeks or onions; sliced or chopped
2 teaspoon butter
1 1/4 cup chicken broth
1/2 cup whole milk
1 teaspoon Dijon mustard
1/2 teaspoon Celtic Sea Salt
1 dash white pepper
1 dash ground nutmeg
2 tablespoon sour cream

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
140 calories
6 gm protein
16 gm usable carbs
5 gm fat


Hungarian Barley Stew

1 1/2 lb stew beef; 1/2 inch cube
1 teaspoon coconut oil or lard
1 cup onion; chopped
1 clove garlic; minced
3 cups
broth or water
3 1/2 cups whole tomatoes; (28 oz can)
1 tablespoon paprika
1 teaspoon salt
1/4 teaspoon caraway seed or fennel seed
1/2 cup cooked barley
1 cup cabbage; shredded (or other greens)
3 tablespoon sour cream

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
395 calories
24 gm protein
11 gm usable carbs


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
1/4 cup celery, chopped
1 cup green beans cut to 1 inch lengths
1 tablespoon coconut oil
1 clove garlic; chopped
2 slices ginger; sliced thick
shredded lime peel from ˝ lime
1 sprig lemon verbena from your garden pot
1 ˝ cups homemade chicken stock
1/2 cup cooked chicken
1/2 can coconut milk (canned)
2 teaspoon tamarind sauce
to taste Thai fish sauce
1 teaspoon rapadura sugar or Sucanat (optional)
to taste Tabasco Sauce
juice from ˝ lime
1/2 cup mushrooms; sliced, or 4 oz can, drained

Sauté onion, celery and green beans in oil until soft.  Add garlic and sauté until golden.
Add ginger, lime peel, verbena and stock and bring to boil over medium heat.
Stir in the chicken and return to boil. Boil for 1 minute and stir in coconut milk. Return to a boil.
Add remaining ingredients and simmer until tender. Remove Verbena stem. Serve.

Yields 2 servings

Tamarind Sauce -

2 ounces seedless tamarind pulp
1 cup warm filtered water

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.