A great healthy soup perfect for the colder nights that fall and winter brings.

Red Pepper Acorn Butternut Squash Soup

1 medium butternut squash, 
1 medium acorn squash
Sea salt and pepper
1 large onion, diced
1 Red pepper, diced
3 garlic cloves, minced
2 tbsp EVOO, avocado or coconut oil
4 cups vegetable stock
1 tsp dried thyme
1 tsp paprika
1 tsp sea salt
1 tsp black pepper
½ tsp cayenne pepper or red pepper flakes
1-2 tbsp yogurt (plain no added sugars) or coconut milk

Garnish

Green onions, sliced
Pepitas (pumpkin seeds) or sunflower seeds or pine nuts
Yogurt, coconut milk or heavy cream
Parmesan cheese, optional

Prepare squash:
Skin squash, remove seeds and dice into smaller chunks. Coat chunks with oil and sprinkle with salt and pepper. Roast squash at 400 until the squash is fork tender, about 30-45 minutes

Soup Directions
Sauté red pepper and onions until translucent. Move mixture off to the side of the pan and add a little more oil then add garlic and sauté until fragrant, about 3-4 minutes.

Add roasted squash along with the onion, pepper and garlic mixture in a large pot. Add vegetable stock and seasonings. Blend and let the soup simmer over medium heat for 20 minutes.

Stir in yogurt or milk and remove from heat. Puree the soup using an immersion blender. Taste and season with additional salt and pepper, if needed.

Garnish and serve.

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Potatoes often get a bad rap, but we should not overlook them! This recipe makes a great winter dish perfect when it’s cold outside!

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, & B-complex and minerals. Potatoes also contain antioxidants that have anti-cancer properties and protect your heart and body agains free radicals.

They are also beneficial for those watching their weight as they are virtually fat-free and packed with dietary fiber.

This recipe uses ghee because it gives the soup that rich buttery flavor that works so well for baked potato soups. But you could also use organic butter or a healthy oil. Most baked potato soups list salt and pepper for their seasonings, but try adding thyme! It makes it extra tasty!

P4 Loaded Baked Potato Soup

• 2-3 lbs. of russet potatoes
• 1 onion, diced
• 4 cloves garlic, minced
• 1 tbsp ghee or Avocado Oil
• 32 oz Organic Chicken Broth
• 2 tsp. Himalayan Pink Salt  
• 1 tsp. black pepper
• 1/4-1/2 tsp. thyme
• 1 cup Coconut Milk (or cream)
• 1–2 tbsp Arrowroot Starch

Toppings:
• ¼ cup green onion, chopped
• 4 strips bacon, cooked and crumbled

Pierce potatoes with a fork then bake in the oven at 375 for 45-60 minutes depending on the size of your potatoes. Let them cool then cut in half and scrape out the potatoes discarding the skin. Alternative method is to peel your potatoes and boil them until done.

While the potatoes are cooking, place ghee or oil in a fry or soup pan over medium heat. Add onion and sauté for about 5 minutes until translucent. Lightly slide the onions off to the side and place the garlic in the pan. Sauté for 2-3 minutes, until fragrant. Place onion and garlic in a soup pot.

Add broth, seasonings and cooked potatoes. Cook for 10 minutes.  

Take 1-2 cups of soup and add to a blender and blend until mostly smooth. Pour the soup back into the pot.

Stir in the cream and arrowroot starch to the soup and cook until heated through. You can add more arrowroot if you would like the soup to be thicker.

Place soup in a bowl and top with the crumbled bacon and chopped green onions.

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Bone broth is very nutritious and contains many important vitamins and minerals. Many people are consuming about 1 cup daily and seeing amazing results.

Bone broth is your best bet when it comes to hyaluronic acid. Hyaluronic acid is a substance that’s found naturally in your body and serves multiple functions, from helping keep your skin supple to ensuring your joints function as they should. 

As we age, our supply of hyaluronic acid diminishes. However, there are many reason to make sure we are getting enough in our bodies.

Hyaluronic acid…

• Offers relief from osteoarthritis
• Helps repair wounds
• Reduces inflammation
• Keeps skin supple
• Helps with skin and eye dryness
• Wards off wrinkles

Why do we need bone broth?

Bone broth contains many important vitamins and minerals. Many people don’t get enough of these nutrients in their diet, so including bone broth in your diet is a good way to get more.

One of the main benefits of bone broth is you will receive all 9 essential amino acids which are the building blocks of protein.

The bone itself contains minerals like calcium, phosphorus, magnesium, potassium, sulfur, and silicon. The connective tissue provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain.

You will receive a lot of different nutrients in bone broth. These are all important for a healthy and well-balanced diet.

• Collagen
• Calcium, magnesium, potassium, and phosphorus.
• Trace minerals (zinc, iron, manganese, and selenium).
• Amino acids.
• Vitamin A and K2.
• Omega-3 and omega-6 fatty acids.
• Marrow from grass-fed beef and lamb contains CLA.
• Glucosamine and chondroitin.

How does bone broth benefit my body?

• Collagen strengthens your skin, nails, and hair, strengthens muscles, and it heals your stomach lining. 
• The gelatin supports healthy digestion making bone broth not only easy to digest but may also aid in the digestion of other foods.
• The gelatin has been shown to help promote feelings of fullness which can help reduce calorie intake and lead to weight loss over time.
• Trace minerals are needed to build and strengthen your own bones.
• The amino acids found in bone broth have strong anti-inflammatory effects.
• The amino acids in bone broth help support joint health and help lessen the symptoms of osteoarthritis.
• The amino acids glycine and proline help to build muscle, repair tissue great for those with sciatica.
• The glycine in bone broth has been shown to improve the quality of sleep, mental function, and memory.
• Glucosamine and chondroitin are great for arthritis and joint pain.

Where can I buy bone broth?

While you can make your own bone broth, we know our busy lifestyles make it difficult to make yet another thing scratch. So, because our little choices matter, we went out to find the best bone broth on the market. We settled on Kettle & Fire bone broths which can be found in most grocery stores.

Can I make my own?

You can make your own with leftover bones and carcasses from meals or ask your local butcher for some. However, the nutrient content of bone broth does depend on the quality of the bones. Try and use pastured chicken or grass-fed beef bones, since these animals will be the healthiest and provide maximum health benefits to your broth.

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This Unstuffed Cabbage Roll recipe is a healthy, delicious, simple way to fill you up! It’s a healthy meal in a bowl that the whole family will love.

You can also add in Braggs Liquid Aminos for added flavor.

This recipe will count as a protein, one veggie, and one fruit.

Unstuffed Cabbage Roll

• 1 pounds ground beef
• 1 small onion, chopped (allowed because you are making more than one serving)
• 1 small head cabbage, chopped
• 2 (14.5 ounce) cans Hunts diced tomatoes
• 1 (8 ounce) can tomato sauce
• 1/2 cup water
• 2 cloves garlic, minced
• 2 teaspoons Himalayan Pink Salt 
• 1 teaspoon ground black pepper

Heat a Dutch oven or large skillet over medium-high heat. Cook and stir beef and onion in the hot Dutch oven until browned and crumbly, 5 to 7 minutes; drain and discard grease.

Add cabbage, tomatoes, tomato sauce, water, garlic, salt, and pepper and bring to a boil. Cover Dutch oven, reduce heat, and simmer until cabbage is tender, about 30 minutes.

(makes 4 servings, 236 calories/serving)

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This Squash Soup is extremely healthy and packed full of healing ingredients! This soup is satisfying and perfect for the vegan, paleo, keto, and W30 diets.

This super creamy soup is dairy-free and very easy to make. Coconut milk makes it velvety smooth, with a subtle coconut flavor that pairs so well with the sweet squash and spicy ginger and turmeric.

Ginger is known to help with digestion, a natural anti-inflammatory, and has analgesic properties which are very comparable to aspirin and ibuprofen, making it great to alleviate headaches, heartburn, sore muscles, etc.

Turmeric can help with blood sugar balance, detoxifying the body, fight viruses, lower inflammation and alleviate arthritis!

Butternut Squash is loaded with powerful antioxidants, which help prevent or slow down cellular damage in our bodies. It also works to reduce inflammation, which can reduce your risk of several chronic diseases. (Learn More on our Anti-Inflammatory diet page.)

Bone Broth is essential for our bodies. It will help keep your skin supple, ward off wrinkles, as well as keep your joints functioning as they should. It helps repair wounds, reduces inflammation and gives you relief from osteoarthritis and other forms of arthritis.

Turmeric Ginger Butternut Squash Soup

• 1 large butternut squash, roasted and cubed (also available ready to go in your grocers produce section)
• 2 Tbsp. Fresh ginger, peeled and chopped
• 1 onion, chopped
• 1 tablespoon avocado oil or olive oil
• 1 carton Kettle & Fire Turmeric Ginger Bone Broth
• 15 oz. canned coconut milk (Full fat is best and creamiest)
• 1/2-1 tsp. sea salt
• 1/2-1 tsp. black pepper 
• 1 teaspoon ground turmeric
• Roasted seeds for topping (You can use pumpkin seeds/pepitas or roast your own from your butternut squash seeds)

In a large pot, saute the ginger and diced onion in oil over medium heat until softened (about 3 minutes). Add the broth and bring to a boil. Add the cooked butternut squash and stir in the can of coconut milk. Add seasonings.

Blend to a smooth puree. Taste and adjust seasonings as needed. Serve topped with roasted seeds, if desired.

The post P3 Healing and Nutritious Creamy Soup Recipe appeared first on Little Choices Everyday.

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Hearty Turkey Tomato Soup

1 lb. Lean ground turkey
1 tsp. Himalayan pink salt
1/4 tsp. ground pepper
1 – 2 Tbsp. basil, dried or chopped
1 – 2 tsp. rubbed sage
2 Tbsp. MCT or coconut oil
1 onion, chopped
3 garlic cloves, minced
1 c. green pepper, chopped
3/4 c. celery, chopped
3 c. crushed or pureed tomatoes
2 c. water
1 c. cooked quinoa

In a medium combine turkey and spices. Set aside. In a large soup pot, add oil and heat over medium heat. Place onion, bell pepper, celery and cook for 5-7 minutes or until onion is translucent Add garlic and cook for 1 more minute, stirring constantly. Push aside or remove from pot. Add turkey and cook until no longer pink. Reduce heat and add quinoa, soup and water. Cook at a simmer for about 15 minutes. Adjust seasoning to taste and enjoy.

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Turkey Vegetable Soup
1 Tbsp. coconut oil
1/3 c. chopped onion
1-2 garlic cloves, minced
1 lb ground turkey (or bison)
3 stalks celery, chopped with leaves
1 c. green peppers, chopped
3 medium zucchini, cut into bite sized pieces
1 can (28 ounces) diced tomatoes, undrained
1 can beef broth
1 can water
1-1/2 tsp. Italian seasoning
1/2 tsp. parsley
Ginger, grated or zest
1 tsp. sea salt
1 tsp. pepper
Parmesan cheese (optional)

In a large saucepan, melt the coconut oil over medium heat. Add onions and saute until translucent, stirring occasionally. Add garlic and saute 1 minute longer, stirring continually. Add meat and cook until meat is no longer pink. Stir in remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Serve and top with cheese, if desired.

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Hot & Sour Soup

100 g. lean ground beef
1 tsp. fresh grated ginger
1/4 tsp. crushed chilies (or pepper flakes)
1/8 C. Braggs liquid aminos
1/2 tsp. apple cider vinegar or Rice vinegar in P4
2 c. chopped cabbage
1 c. tomatoes, diced
1/2 c. sliced green onions (tops and bottoms)
2 garlic cloves, minced
1/2 – 1 tsp. LCM Asian Gourmet Seasoning
1 tsp. lime juice
1 c. water

Brown the ground beef in a large saucepan or soup pan. Add the rest of the ingredients and simmer for 10 to 15 minutes. You may omit the onion and substitute onion powder, if desired.

Note: Rice Vinegar contains 6 g of carbs and apple cider vinegar contains 0.

Have one Melba Toast or Grissini with your meal.

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Celery Soup

4-5 stalks celery, chopped, including leaves
2-3 tomatoes, chopped
1/2 cup onions, chopped
2 Tbsp MCT oil
2 – 3 C. vegetable broth

Spices to taste
Braggs Liquid Aminos
Sea Salt & Pepper
Parsley
Cayenne pepper (optional)

Cook onions in a heated fry pan with coconut oil until translucent. Add garlic and cook a few minutes longer, stirring as needed. In a larger pot, cook celery in broth until tender. Add seasonings to taste and simmer on medium heat for 15-20 minutes.

***NOTE*** In this recipe, the tomato is counted as a fruit because technically it is a fruit. MCT oil is a very healthy oil and does not store as fat and therefore a good choice on P2 or P3. Read more on MCT oil here.

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2 Tbsp Coconut Oil or butter
6 Radishes, sliced or cubed
3 Celery stalks
2 med onions, chopped
2 C. spinach
1 can vegitable broth
3 C. water
Sea salt & pepper to taste
2 egg yolks
2 Tbsp heavy whipping cream

Melt the coconut oil or butter in a saucepan & saute the onion & celery  for 5 minutes. Add the broth and water and simmer for 10 minutes. Add radishes and cook until they are a somewhat cooked yet a bit crisp. Add spinach to the soup and cook until the spinach is tender. Blend in a liquidiser/blender. Return to pot and season. In a small bowl, beat yolks with cream and stir into the soup. Adjust seasoning and serve.

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