Tagged: soup

Turkey Chili

Cook time approx: 35 minutes


  • 2 pounds turkey meat, ground
  • 2 cups onions, chopped
  • 1 bell pepper, chopped
  • 2 large stalks celery, chopped
  • 1 jalapeño, chopped with seeds removed (leave some for spice lovers)
  • 2 garlic cloves, chopped
  • 1 tablespoon dried oregano
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 28 oz canned diced tomatoes
  • 30 oz canned red kidney beans, drained
  • 1 cup chicken broth
  • olive oil
  • salt and pepper
  • shredded cheddar cheese (optional garnish)
  • sour cream (optional garnish)


1. Using two burners (1) heat oil in a large heavy pot over high heat, (2) heat oil in one large skillet over high heat.

2. To the skillet, add turkey and cook until browned, about 5 minutes. Use a heavy kitchen spoon to stir and break any lumps while it’s cooking.

3. Simultaneously to the large pot add onions, garlic, pepper, celery, jalapeño. Stir to blend. Cook for the same 5 minutes.

4. Add turkey meat to pot. Add oregano, chill powder and cumin. Stir to blend. Cook for 5 minutes.

5. Add tomatoes, chicken brother, salt and pepper. Bring to a boil, reduce heat and simmer,  stirring occasionally, for 15 minutes.

6. Add drained beans and cook, stirring occasionally, for 10 minutes.

7. Serve in bowls with cheddar cheese, and sour cream, if desired.

Cabbage Soup – detox diet

IMG_8932I’m heading to Croatia in two weeks for Yacht week and doing my best to slim down before then. I made this soup for my lunches and snacks for the next week, and am sticking to a healthy lean protein diet for the remaining meals. If you’re planning to do the 7-day Cabbage Soup diet then follow those instructions but this soup recipe is the same.

Ingredients  (enough for 1 week for either diet)

  • 1 head of green cabbage, chopped
  • 2 cups celery, diced
  • 2 cups white or yellow onion, chopped
  • 2 cup carrots, diced
  • 2 green bell peppers, chopped
  • ½ jalapeño, chopped
  • 6 cloves garlic, minced
  • 8-10 cups low-sodium chicken broth
  • 28 oz canned diced tomatoes
  • 2 teaspoons oregano
  • 3 teaspoons basil
  • 1 teaspoon red pepper flakes
  • black pepper
  • salt (optional)

This soup is all about the seasoning so add in plenty of it! As usual I made mine extra spicy, but if you want a milder flavor do not add jalapeño and limit the red pepper flakes.


  1. Heat 4 tablespoons of olive oil in a large pot over medium heat.
  2. Add celery, onions, bell peppers, carrots, and jalapeño (optional), and red pepper flakes. Sauté until tender.
  3. Stir in garlic, cook for 1 minute.
  4. Pour in chicken broth. Add tomatoes and cabbage, stir together.
  5. Bring to a boil and then reduce heat.
  6. Cook until cabbage is tender.
  7. Stir in all remaining seasonings.
  8. Taste and add more seasoning if needed.
  1. IMG_8929

Zuppa Toscana Butternut

DSC03455 - Version 2Prep: 15 min   Cook time: 25 min

Ingredients (serves 4)

- 3 cloves garlic (chopped)
- 2 Tbsp. bacon fat or coconut oil
- 1 pound ground Italian sausage (I used al fresco ‘sweet italian chicken sausage’ and removed the casing)
- 1 tsp. red pepper flakes (optional)
- 8 cups chicken stock
- 1 medium butternut squash OR 4 medium turnips (skin removed and chopped)
- 4 cups chopped kale leaves (stems removed)
- 1 cup almond milk (unsweetened)                                                                                                    - Sea salt and ground black pepper to taste

Slit length of sausage and peel off casing. Use hands to tear meat apart.
Slit length of sausage and peel off casing. Use hands to tear meat apart.


1. Place a large stockpot over medium high heat. Heat the bacon fat or oil and add the Italian sausage to the pan. Stir to brown the sausage for about 5 minutes.

2. Add the chopped onion, garlic and red pepper flakes to the pan. Saute approx. 3 minutes.

3. Add the chicken stock and turnips. Bring to a boil and then reduce heat to low. Simmer for 10 min. Add the kale and almond milk, simmer for another 5 minutes or until turnips are tender.

4. Add sea salt and ground black pepper to taste. Serve.

Coconut Curry Shrimp Soup

DSC03441I officially have a two month countdown until I head to Croatia for Yacht Week, when I need to look and feel amazing. I’ve decided that the best way to get back into eating well is to eat Paleo again. While it’s difficult for me to cut out breads and cheeses it will be completely worth it to feel amazing about myself this summer.


- 2lbs frozen shrimp (option to have shells on or removed)

- 1 zucchini (sliced into small pieces)

- 1 red pepper (sliced into small pieces)

- 1 broccoli head (florets only, chopped)

- 1 container sliced white mushrooms

- small bunch spinach or kale leaves (chopped)

- 5 14 oz cans of Light Coconut Milk (if you can find light)

- 2 tablespoon Coconut Aminos (or soy sauce for un-paleo)

- 2 tablespoon Coconut Vinegar (or regular)

- Curry powder (I used Malabar Hot Curry)

- ground pepper

This recipe is great because you can tweak it however you want. One of my favorite dishes is red curry shrimp from Thai restaurants so I was excited to mock the dish into my own creation. I don’t have red curry at home so I substituted for Malabar Hot Curry, which I do have. This gave the soup a more Indian vibe but I kept the original vegetables I love in Thai red curry- red pepper, zucchini, mushrooms, broccoli and I added kale instead of spinach.


Feel free to use whichever vegetables you wish, and whichever curry powder or paste. Make your soup unique! Also feel free to add less coconut milk to make it a sauce instead. Pour over quinoa or brown rice to keep it healthy. Enjoy.


1. Add all ingredients except for shrimp, curry and pepper into pot. Add curry powder until coconut milk is tinted that color. Let simmer then cook for 5 minutes.

2. Add more curry to taste. Then add shrimp, kale/spinach, and sprinkle pepper. Cook until shrimp are pink. Serve. *I used a good amount of curry powder to give the dish a real kick


Sausage, Kale and White Bean Soup


  • 2 lbs turkey or chicken sausage meat (remove if in casing)
  • 2 garlic cloves, minced
  • 1 bunch kale , cut into thin strips
  • 1 onion, chopped
  • 4 celery stalks, sliced thinly
  • 4 carrots, sliced thinly
  • 8 oz quartered mushrooms (optional)
  • 30 0z. Cannellini beans, drained and rinsed
  • 8 cups fat free chicken stock
  • 4 cups water
  • 2 pinchs dried red pepper flakes
  • olive oil
  • salt and freshly ground pepper to taste
  • shaved parmesean cheese (optional)DSC03203


1. Place 8 quart pot over Medium High heat. Add sausage meat and cook until browned. When cooked through add garlic, onion, carrots and celery. Sauté for approx. 5 min until onions are soft.

2. Add mushrooms, chicken stock, water, red pepper flakes, salt and pepper. Cook for 5 min then turn heat to low, add beans and cover. Cook for 10 min.

3. Then stir in kale, cover and cook for another 20min.

4. Serve with cheese and crusted bread.

Mushroom & Chicken Soup


Ingredients (serves 4)

- 2 boneless, skinless chicken breasts, cut into pieces
- 1 shallot (chopped)
- 2 garlic cloves (minced)
- 12 oz sliced Cremini mushrooms
- 32 oz low-sodium chicken stock
- 16 oz water
- 4 oz dried Porcini mushrooms (or mixed medley including porcini)
- 7 oz Enoki mushroom (can be found at Asian markets)
- 6 green onions (sliced)
- 4 fried eggs (optional)
- red pepper flakes (use a lot if you like it spicy)



1. Season the chicken with the salt and the pepper.

2. Heat a large pot over medium heat. Add olive oil then chicken and cover. Cook approx. 10 min until starting to brown.

3. Reduce the heat to low and remove the chicken with a slotted spoon, placing it in a bowl.

4. Add the shallot, garlic and Cremini mushrooms. Cover and cook until the mushrooms soften, approx. 7 minutes.

5. Add the stock, water, and chicken. Bring to a boil.

6. Add the dried mushrooms and Enoki mushroom. Cook for 10 minutes. Add in the green onions and red pepper flakes.

7. Serve the soup with an egg on top.



Bacon Jalapeño Butternut Squash Soup

DSC02558Great fall soup. Easy to make, although time consuming, and very filing.

Makes: 2 quarts


  • 1 large butternut squash (about 6 cups cubed)
  • 1 can (14 ounces) coconut milk
  • 1 cup of chicken stock
  • 2 carrots (peeled and chopped)
  • 1 granny smith apple (peeled, cored, and cubed)
  • 4 cloves of garlic (chopped)
  • 2 jalapeño peppers (chopped)
  • 6 ounces of crisped bacon (chopped)
  • 2 tsp Paprika


1. Put squash, carrots, apple, garlic, coconut milk, chicken stock and paprika in a large pot. Turn heat setting to low. Cook for 4-6 hours.

2. Use immersion blender or food processor to puree soup once it is finished cooking.

3. Garnish with chopped bacon and jalapeño.

Winter Lentil Soup


I’ve been craving a hearty vegetable soup for some time now so I decided to make my favourite winter recipe Winter Lentil Soup. This soup is great in the winter but if you’re a soup fan like me then you’ll love it year round. Serve with toasted bread with melted parmesean- any type of bread you like. I suggest making this soup in a large batch and eating leftovers all week.

Skinny Split Pea Soup

IMG_0690This is one of my favorite soups to make in bulk and keep during the winter. It’s healthy, filling and has a smoky ham flavor without the calories of bacon.


  • 16 oz bag of dried split peas
  • 1 medium white onion, chopped
  • 2 large carrots, chopped
  • 2 cloves garlic, minced
  • 8 cups fat-free chicken broth
  • 2 tsp of olive oil, salt, pepper
  • ham hock, or smoked ham (will be removed)
  • toasted bread (optional)


1. Wash peas and drain them.

2. Add oil to a large pot over Medium High heat. Saute onions and garlic until onions are opaque.

3. Add peas, carrots, ham, chicken stock, then cover the pot and let it come to a boil.

4. Once it boils you can reduce heat, add salt and pepper, then cook for about two hours- beans should be very soft by then. Add water if it’s too thick.

5. Remove and discard ham.

6. Serve with toasted bread.