Tag healthy soups

1. My bone broth story

Bone both has always been a thing in my family, so using it as a base for my fish bone broth soup is a no brainier! You can make yours from scratch or use an organic grass fed version from your local store. Also, as a fan of Trader Joe’s, I love using their organic beef bone broth as a base for soups and stews whenever I’m pressed for time. However, most of the time I have to just tough it out and make it from scratch. That’s because that way I can guarantee the quality of my bone broth.

The versatility of bone broth

Bone broth is something most folks are familiar with even before it was a “thing”. That base from your mom’s home made chicken soup? Yeah, that was bone broth and that’s part of the reason you bounced back from that cold or flu you were suffering from. You can also make bone broth from either beef, chicken or fish. All you have to do is boil down or simmer your fleshy bones to extract the nutrient dense marrow. The broth is also rich in collagen which gives it a jelly like consistency once it cools. Most folks add their blend of savoury spices to amp up the flavour.

Health benefits of bone broth

Now that health gurus have “discovered” the all around benefits of bone broth, its now become mainstream. The truth is, my family has always used “bone broth” and meat stock as a base for our traditional soups and stews. Not only does it add a complexity to the flavour, bone broth has a huge number of health benefits. Studies have shown that bone broth supports the immune system, improves gut health. Also, it adds a variety of key nutrients in significant quantities. Protein, amino acids, magnesium, phosphorus and collagen are some of the main nutrients.

Not only that, when used as a base for my fish bone broth soup, I get the added nutrients of collagen and minerals that increase joint and skin health.

My recipe

Like I said, I’m using fish in my bone broth soup because it’s light, nutritious and pairs well with other dishes. My fish bone broth soup is also a perfect dish for the Easter season! To maximise the nutrient profile, I use my grass fed beef bone broth  as the base.  For this, I use oxtail or short ribs in combination with my favourite spice blend. My spice blend includes bay leaves, fresh ground black pepper, fresh ground multicolour peppercorns, turmeric and Nigerian curry powder. Next, I add a table spoon or so of fresh curry leaves. Last but not least, I add a dash of all spice and Nigerian hot chilli powder (optional). You can find other gut friendly recipes like this one right here on my blog!

Ingredients

1. Bay leaves (1 teaspoon)

2. Fresh chopped garlic (1-2 large cloves)

3. Fresh chopped onion (1)

4. 18 ounces of bone broth (home made or store bought)

5. 1/4 teaspoon Nigerian curry powder (you can use Jamaican if you can’t get this variety)

6. 2 table spoons Himalayan pink sea salt

7. 1/2 cup of sea moss (which ever variety is easiest, I use Jamaican wild crafted)

8. 3/4 cup organic shiitake or baby Bella mushrooms, sliced thin and chopped

9. 2 tablespoons organic turmeric powder

Also, here’s the rest of my secret ingredients for this recipe:

10. 1 tablespoon fresh ground black pepper

11. 1/4 teaspoon fresh ground pink pepper

12. 1/4 teaspoon Nigerian hot chilli powder (to your tolerance)

13. 1/4 teaspoon allspice

14. 1/2 teaspoon onion powder

15. 1/2 teaspoon garlic powder

16. 3 tablespoons rice wine vinegar

17. 2 tablespoons soy sauce or organic Braggs Aminos

18. 1 tablespoon fresh grated and chopped ginger

19. 1 tablespoon of fresh curry leaves

About the ingredients

In case you’re wondering, all of these ingredients have many health benefits especially for the gut. To start with, curry leaves have been used in Indian cuisine and herbal medicine for generations. For instance, curry leaves have been used for treating upset stomach, nausea, constipation, and diarrhoea. Also, curry leaves stimulate digestive enzymes and support bowel movement. Ginger, garlic, allspice, and turmeric help to support gut health as well as the immune system. These are just a small taste of the healing benefits of this fish bone broth soup! Needless to say, it’s not only nutrient dense but it’s healing to the tummy as well.

Bringing it together (total cook time: 90 mins)

If you’re making your own bone broth, factor that into your cooking time. Next, you can add all of your spices and herbs at this point. I usually add my spices at the beginning and save the curry leaves for last, and also saving some for garnish. Once your bone broth is ready, you can add the fish no more than 20 minutes before your soup is ready. I hate overcooked fish and depending on which one you choose, the cook time will vary for your fish of choice. It’s important that you make sure your bone broth is well seasoned because it’s your soup’s base. Also, keep in mind that you need to add the more delicate ingredients toward the end of the cook time. For instance, save the curry leaves closer to the time that you’re going to add the fish.

Next, allow to simmer for another 5 mins and then serve it up with a few curry leaves to garnish. On a quick note, the curry leaves are not just for show and should be eaten in case you’re wondering!

The perfect dish for the season

Cold winter days make me think of cozy fires, a stack of my favorite books in my favorite nook, and the yummy goodness of a rich and savory soup. This vegan broccoli cheddar soup has quickly become a favorite of mine. While I love hearty vegetable soups during cold days in general, I’ve grown much more appreciative of tasty vegan soups and stews.

My philosophy

Over the years I’ve learned to appreciate the beauty of each season and more recently, to cherish every moment. The fall and winter months are great opportunities to get creative with your recipes during this time of year. With the unique variety of vegetables during the colder months of the year, I love to select vegetables and spices that nourish and support the body during the cold and flu season.

It turns out, this vegan broccoli cheddar soup recipe is perfect for just that!

More about seasonal vegetables and fruits

I love the challenge of creating yummy and healthy meals using products that are in season and are ethically and sustainably sourced. Fall veggies ring in a new season of goodness and are a great opportunity to learn more about where my food comes from. Are you making the right choices when it comes to what’s on your plate?

Some of my favorites and staples

I love hardy greens with collards and kale being two of my favorites because they’re so versatile in both salad bases and cooked dishes. Unlike spinach, they hold up well for both cold and hot recipes. Obviously, today’s recipe does not include either but instead uses a combination of root vegetables and broccoli (added at the end ).

My basic rule for ALL of my recipes

Nearly every dish I make must have a full-bodied flavor profile and incorporate gut-friendly and anti-inflammatory properties. This is a massive issue for me as I have struggled off and on with digestive maladies and have fully dived into the benefits of using spices and other ingredients that promote gut health. Squash is another Fall favorite of mine. But for this dish, I’m organic carrots, sweet potato, Yukon gold potatoes, onions, herbs, and spices. The oven with a savory blend of fresh garlic and herbs to complete this vegan dish. If you don’t like sweet potatoes, you can omit this ingredient, but I personally think it not only adds more nutrients but rounds out the flavor.

About the ingredients

All of the ingredients are either organic, locally sourced, or both. I’ve also made it a point to also use gut-friendly spices and herbs to help support healthy gut bacteria and my immune system. With everything that’s going on, using natural herbs and spices to boost the body’s natural defenses is a must. Personally, I’m not a fan of using a lot of pharmaceutical-based remedies for non-acute situations. This is why I tend to view my food more as medicine wrapped in deliciousness!

What you will need for this vegan broccoli cheddar soup

1. Broccoli (fresh lightly steamed)
2. 1 medium-large sweet potato
3. Yukon gold potatoes, 2 medium
4. yellow or red onion, chopped (1small)
5. clove garlic (1)
6. 1 cup unsweetened full-fat organic coconut milk
7. 1 cup unsweetened plain organic almond milk ( you can use 1/2 cup raw almonds, I prefer almond milk)

More of your ingredients

1. 1/4 cup mini Bella mushrooms (optional)
2. chopped green onions, 1/4 cup
3. Garlic powder, 1 tablespoon
4. 1 tablespoon Onion powder
5. turmeric powder, 1 tablespoon
6. 1/2 cup nutritional yeast
7. 1 tablespoon mustard powder
8. 1/2 teaspoon of spicy paprika

Bringing it all together

I eliminated some steps to make the recipe more straightforward; no need to add raw cashews or almonds that need to be blended, etc!. Just give me the delicious without all of the drama is what I say! So with that in mind, first boil down the potatoes with the seasoning spices until they are soft (approx 20mins on medium heat). Next, add in your vegetables and let them simmer with the potatoes, creating a soupy mixture. After the mixture has slightly thickened, add in the nutritional yeast and pour your mixture into the blender and blend until it’s smooth. Be sure to lightly chop and steam your fresh broccoli and add it to your soup after it’s fully blended and allow the soup to lightly simmer on low heat for another ten minutes. You can serve your soup with crackers, toast or cornbread and simply enjoy a bowl of this  deliciouness!

Another recipe for the fall and winter months

Have you tried any of my other recipes yet? Click here for some awesome tea recipes to help support your body’s natural defenses during the cold and flu seasons! Plus, these recipes are great recovery teas throughout the year.

About the author

Tonye Tariah is a Holistic Health Strategist, Coach, and the founder of Freedom at The Crossroads Blog. Tonye helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. Meaning, she helps each woman in a way that is unique to each her situation. By doing this, she’s better able to help women transform their lives from the inside out. Her ultimate goal is to help women become healthy

If you haven’t heard about the proven benefits of homemade chicken noodle soup, you’ve probably been buried underneath a pile of rubble by now! Let me just start by saying, momma knew what she was talking about when she said that chicken soup is a cure-all staple!

Needless to say, the power is in the bone broth (i.e. chicken bones Y’all!), spices, and other healthy ingredients that make up this recipe. For me, I’m putting an African twist on this favorite recipe so make sure you head over to my Youtube site to see how the full recipe comes together in real color!

My inspiration for this Afro-fusion homemade chicken noodle recipe comes from childhood nostalgic moments living in Nigeria. When I was a little girl, my mom gave us all kinds of potions and tonics to keep illness and poor health at bay. To this day I can still taste that pungent flavor of Norwegian cod liver oil on my tongue! We also had all kinds of soups, and beverages that she and the elder women in our neighborhood swore by!

This is a lot different from the condensed canned stuff masquerading as “as good as” homemade chicken noodle soup! The only things you’ll find in those cans are some GMO chicken, lots of sodium, overcooked bleached flour noodles, preservatives, and more.

With that in mind here are the ingredients you will need for this Afro-fusion homemade chicken noodle soup:

1. 4 medium chicken drumsticks (organic, free-range chickens)

2. 1 small red onion

3. 1 small yellow onion

4. 1/4 cup of chopped green onions (organic)

5. 3 cloves of garlic (medium)

6. Organic gluten-free spaghetti pasta (follow directions for serving size)

7. 2 tablespoons curry powder

8. 1 teaspoon turmeric

9.  1/2 teaspoon of allspice

10. 1/4 teaspoon spicy paprika

11. 2 tablespoons of Himalayan pink salt

12. 3 tablespoons of Braggs Amino Acids

13. 1/4 teaspoon of nutmeg

To bring this recipe to life is really easy and there are no fancy steps involved. Simply fill a large soup pot with 6 cups of water and bring to a boil while tossing in all over your dry spices and the other ingredients. Next, add the onions, garlic, and chicken drumsticks to the pot and boil at medium heat for 25 minutes. Also, you can add other veggies to this mix as well (i.e. carrots, etc) in order to make this dish your own.

Next, turn the heat down to low and allow your homemade chicken noodle soup creation to simmer for an additional 20-30 minutes and add your noodles in the final 20 minutes. To see what this dish looks like check out the video!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!