Lunch, Soups & Salads

 

Weight-Watcher’s Infamous Garden Vegetable Soup (Paleo)
Prep Time:  5 minutes, cook for  20 minutes

garden-vegetable-soup

1 Tab. coconut oil
2/3 cup sliced carrots
1/3 cup diced onions
2 garlic cloves, minced
3 cups chicken broth
1/2 cups diced green cabbage
1/2 cup green beans
1 Tab. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

In a large saucepan, sauté carrots, onions, and garlic in the coconut oil over low heat for 3-5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano, and salt, and bring to a boil. Lower the heat, cover, and simmer for 15 minutes or until beans are tender. Last, stir in the zucchini and continue to heat soup for 5 minutes. Enjoy!

Here’s my moment of truth: Back in the days before I found Paleo, I gained 50 pounds with each of my 3 pregnancies and lost it all with Weight Watchers! This soup recipe came up at almost every meeting, being credited with thousands of pounds of weight loss. Members would make and store a big batch of this soup on weekends, and then have some for a hearty afternoon snack. What a great way to have your veggies! The only change to the original recipe is the 1 tablespoon of coconut oil. (I’m no longer a fat-free chick.)


Curried Winter Squash Soup (not Paleo)
Prep time:  10 minutes.  Cook Time:  10 minutes

butternut_squash_soup1 tsp. coconut oil
1 package of butternut squash, pre-cut into cubes
1/2 cup chopped sweet onion
2 cups chicken broth
1 cup apple juice, unsweetened
1/4 tsp. curry powder
1/4 tsp each of salt and pepper
1/4 cup Greek yogurt (optional)

In a large saucepan, melt the oil and heat the squash for 3 minutes.  Add onion and cook for another 3 minutes.  Add broth, juice, curry, salt and pepper.  Bring to a boil.  Then reduce heat, cover and simmer for 10 minutes.  Use an immersion blender to blend until smooth.  Top it with 1 spoonful of yogurt on each serving.  4 servings.


Chicken Soup For the Soul

Chicken Soup For the Soul

For the Bone Broth:
4 quarts filtered water
1 1/2-2 lbs. of bones (beef knuckle bones, marrow bones, meaty bones, chicken or turkey necks, chicken or turkey carcass) Grass-fed if possible
2 Tab. apple cider vinegar (ex: Bragg’s brand)
2 tsp. sea salt
Cloves from 1 whole head of garlic, peeled & mashed

For the Soup:
1 container Mirapoix (1 cup of each: chopped onion, chopped celery & chopped carrots)
1 organic rotisserie chicken
Additional chicken broth (if needed)

Instructions:
To make the bone broth: Place the water, bones, vinegar, salt, and garlic in a 6-quart slow-cooker and set heat to high. Bring the stock to a boil. Then, reduce the heat setting to low. Allow the stock to cook for a minimum of 8 hours and up to 24 hours. The longer it cooks, the better. Turn off the crockpot and let it cool. Strain the broth through a fine mesh metal strainer or cheese cloth (a colander won’t do.) Place the cooled broth into glass jars for storage in the refrigerator for a few days or the freezer for later use. Before using the broth, chip away at the top and discard any fat that has solidified. You can drink the broth or use it as a base for soups, stews or any recipe that calls for soup stock.

To make the soup:  Put the broth into a large soup pot. Add the onion, celery and carrots and bring to a boil, then lower it to a simmer for 10 minutes, covered. Cut up the entire cooked chicken (easier to cut when warm) and add it to the pot. Heat until warmed through. Add extra salt and chicken broth if necessary. Serve!


Chicken Salad With Red Grapes  (Paleo)
Prep Time:  10 minutes

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1 bag of baby romaine salad greens
2 cups sliced cooked chicken breast
1 cup red seedless grapes, halved
1/4 cup walnuts
1/4 cup Craisins
1/4 cup goat cheese

Combine all ingredients, tossing lightly.  (Makes 4 servings). Use rotisserie chicken if short on time!


Tina’s Balsamic Dressing (Paleo)
Prep time: 1 minute max!

Balsamic Vinaigrette Dressing

1 TBS Dijon mustard
2 TBS Balsamic Vinegar
1/4 – 1/3 cup olive oil
Salt and Pepper to taste

Whisk all ingredients in a small bowl. Dressing stores for one week in fridge.

This simple recipe is from my friend Tina in New Hampshire, who just got her degree from culinary school last year. I haven’t bought bottled dressing since she gave me this recipe, and all my Boot Camp chicks love this!  Thanks, Tina!



Tomato and Watermelon Salad (Paleo)

Prep time: 15 minutes

Screen Shot 2015-10-06 at 4.51.48 PM

2 Tab. balsamic vinegar
1 Tab. fresh lemon juice
1/2 cup extra virgin olive oil
Sea salt and freshly ground pepper
1 pint cherry tomatoes, cut in half
2 beefsteak or other tomatoes, sliced
1-2 tsp. chopped fresh tarragon
4 strawberries, cut into small pieces
1 cup cubed cold watermelon

Whisk the balsamic vinegar, lemon juice and olive oil. Add salt & pepper to taste. Spread the tomatoes out in a single layer and sprinkle with salt, pepper, & the sugar. Transfer to a bowl and drizzle with half of the dressing. Add the tarragon and strawberries. Toss. Divide the tomato mixture among the plates. Drizzle with more dressing. Top with the watermelon. Serve immediately. Serves 6.  From Chef Alex Guarnaschelli of Food Network.


Kale & Quinoa Salad (not Paleo)
Prep time: 15 minutes

Screen Shot 2015-10-06 at 4.52.02 PM1/2 cup dry quinoa, cooked
8 cups kale, chopped, stems removed
2 Tab. olive oil
1/4 cup chopped walnuts
1/4 cup Craisins
1/4 cup goat cheese
salt to taste

In a large pot,cook the quinoa (I cook it with chicken broth rather than water). When the quinoa is done cooking, take it off the burner and add the chopped kale directly to the pot (this wilts the kale), mixing well. Add the rest of the ingredients and mix well. Serve and enjoy. 4 Servings. (Inspired by “The Fat Cat Pie Company” of Norwalk, CT)