This chicken and avocado soup is a really easy variation of my normal paleo friendly chicken soup. It was actually my husband’s idea, and it looked so pretty and delicious I decided to post it for you guys. I had some leftover chicken soup in the fridge, which made it really simple to throw in some avocado, cilantro, and lime juice and have an instant dinner. It literally took me five minutes total. Shout out to all my meal preppers! This recipe is for you.

Chicken and Avocado Soup

 

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Prep time

24 hours

Cook time

20 mins

Total time

24 hours 20 mins

 

Author: Lauren Bolanos

Serves: 8-10

Ingredients

• 4 bone in skin on chicken breasts
• 5 carrots chopped
• ½ yellow onion
• 1 dried bay leaf
• 1 tbsp apple cider vinegar
• 1 tsp chopped cilantro
• ½ avocado chopped
• sea salt to taste
• fresh ground black pepper to taste
• 2 tbsp extra virgin olive oil
• 3 limes

Instructions

1. Wrap baking sheet with aluminum foil for easy cleanup.
2. Grease baking sheet with olive oil, then lightly salt and pepper chicken and bake at 350 for an hour.
3. When chicken is finished, remove skin and bones and add to slow cooker, then shred chicken breasts and set meat aside.
4. Add one medium sized carrot, a dried bay leaf, and half a yellow onion to slow cooker. Fill slow cooker with water.
5. Cook chicken bone broth for 24 hours on low. Then strain broth and set broth aside.
6. In a large pot, combine chopped carrots, chicken bone broth, and shredded chicken and bring to a simmer. Continue to cook until carrots are desired firmness, about 15-20 minutes.
7. Taste test and see if soup needs salt. Add if necessary.
8. Then transfer soup to serving bowls.
9. Slice an avocado and add to serving bowls, and add the juice of half a lime to each bowl.
10. Garnish with chopped cilantro and add some fresh ground black pepper.

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This chicken and zoodle soup is made with homemade chicken bone broth. I normally make this dish without the zoodles, but there was extra zucchini in the fridge and I didn’t want it to go bad. The broth is the real star in the this dish, I roasted a whole grass fed chicken, that wasn’t pretty enough to make it to the blog, and threw the carcass in the slow cooker for two rounds of bone broth. Then, I stored the broth in the freezer, until Shameer and I wanted an easy meal for the week. I’m trying to do more recipes and prep work in the kitchen, that I easily store in the freezer and/or fridge, to make cooking during the week easier.

Chicken and Zoodle Soup

 

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Prep time

30 mins

Cook time

30 mins

Total time

1 hour

 

Author: Lauren Bolanos

Serves: 2

Ingredients

• 8-10 cups of homemade chicken bone broth
• 1 1lb bag of carrots, chopped
• 1 zucchini
• 1 boneless skinless chicken breast
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh chopped Italian flat leaf parsley
• sea salt to taste
• fresh ground black pepper to taste

Instructions

1. Preheat oven to 400 degrees fahrenheit.
2. On a baking sheet covered in aluminum foil for easy cleanup, add olive oil to prevent sticking, then add chicken breast sprinkled with a pinch of sea salt.
3. Make a foil tent over chicken breast to capture steam, to keep chicken moist, and bake in the oven for 30 minutes.
4. Peel carrots with a vegetable peeler, then chop about an inch thick.
5. Julienne zucchini with a julienne peeler, or use a spiralizer, to make zoodles.
6. In a large pot or dutch oven, add broth and carrots and cook until soft about 25-30 minutes.
7. Pull chicken out of the oven and shred with a fork. Then add shredded chicken to soup.
8. Throw in zucchini noodles at the end and let them cook in soup for ten to fifteen minutes before serving.
9. Taste test soup and see if it needs more sea salt. I under-salt my homemade broth to adjust easily for recipes.
10. Garnish with finely chopped parsley and fresh ground black pepper.

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This carrot cumin soup recipe from the Eat Right For Your Sight Cookbook was a delicious and easy one pot meal. I’m a huge fan of blended vegetable soups. They fill you up, and if you watch your weight, are usually little to no calories. I made this soup vegan and left out the Greek yogurt, but the original recipe whisks in 1/2 cup of plain Greek yogurt at the end. I also used fresh cilantro instead of cumin seeds as a garnish. I’m not the biggest fan of seeds or nuts in my soup, and I like a pop of color, so I usually use some fresh herbs and freshly ground black pepper as my garnish. What’s nice about this recipe is the flexibility. Add or leave out whatever ingredients you like. You should keep the carrots though, especially if you are worried about Macular Degeneration. Carrots contain a ton of Vitamin A, beta-carotene, and minerals.

Each recipe in the cookbook comes with a little bit of information and the nutritional profile of the dish. Not only will you want to make the recipes because they look delicious, but also because of the healthy nutrients each dish contains. To learn more about Macular Degeneration check out the website for the American Macular Degeneration Foundation. There is also a healthy vision blog party to celebrate the release of this cookbook tomorrow, May 14th.

For more details, such as where to get this amazing cookbook, check out this link.

Carrot Cumin Soup

 

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Prep time

5 mins

Cook time

20 mins

Total time

25 mins

 

Author: Lauren Bolanos

Serves: 4

Ingredients

• 2 tbsp extra virgin olive oil
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 1 lb large carrots, chopped
• 2½ cups of vegetable broth (low sodium)
• ½ tsp ground cumin
• ¼ tsp ground coriander
• ½ tsp sea salt
• 1 tsp fresh lemon juice
• freshly ground black pepper for garnish
• fresh chopped cilantro for garnish

Instructions

1. In a saucepan, heat olive oil over medium high heat and saute the onion for a three minutes, then add garlic and saute for another minute.
2. Add carrots, broth, cumin, coriander, and sea salt. Bring to a boil.
3. Then reduce the heat and cover and let simmer for fifteen minutes, or until carrots are tender.
4. Then transfer soup to a high speed blender, add some fresh lemon juice and puree until smooth.
5. Ladle into bowls and sprinkle with fresh ground pepper and chopped cilantro.

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Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, By Jennifer Trainer Thompson and Johanna M. Seddon, copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

I jazzed up Nonni’s cauliflower soup with some bacon and chives as a garnish, but don’t be fooled, this soup is really easy. It’s basically just steamed cauliflower that’s been blended, which surprisingly tastes fantastic with just a little bit of fresh ground black pepper. If you don’t have time to make some bacon, or chop chives, all you need is some black pepper and you have a delicious and healthy meal that’s got no calories. You can steam and blend it in bone broth if you have some, for some extra nutrition, but I just used water. It tastes good either way and cauliflower only taste 20 minutes to steam, which means this meal can be done in under 30 minutes. If you’re entertaining, add the bacon and chives, it will make it look extra pretty for your guests.

Nonni's Cauliflower Soup

 

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Prep time

10 mins

Cook time

20 mins

Total time

30 mins

 

Author: Lauren Bolanos

Serves: 2

Ingredients

• 1 head of cauliflower
• 2 cups of water (or broth)
• ¼ tsp of sea salt
• (optional) 1 package of bacon
• (optional) some fresh chopped chives

Instructions

1. If you are garnishing with bacon, bake bacon in the over for 12-15 in the oven at 350 degrees. Then, drain on paper towels and chop one piece and set aside for garnish later.
2. Chop cauliflower and add to pot with water and cover for 20 minutes, until cauliflower is soft.
3. Transfer cauliflower to a high speed blender and blend with sea salt. Then, transfer blended cauliflower back to the pot.
4. If you are garnishing with chives, chop a small amount and set aside.
5. Then spoon blended cauliflower into bowls.
6. Add chopped bacon and chives to bowls, then sprinkle some fresh ground black pepper over soup and serve.

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This kimchi soup is an easy and delicious paleo friendly meal. Chances are you already have all the ingredients in your fridge. I used some leftover chicken bone broth, a jar of kimchi, some chopped scallions (aka green onions) and a little bit of honey. I know some of you guys might not want to add the honey, but I highly recommend it. It gives the broth a nice sweet and sour flavor, otherwise you’ll just be drinking a sour broth. Not so yummy.  Plus with all the cabbage from the kimichi, there is plenty of fiber so you don’t need to worry about 2 tbsp in the whole recipe, which serves 2-4. Two if you go back for seconds 🙂

Kimchi Soup

 

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Prep time

5 mins

Cook time

5 mins

Total time

10 mins

 

Author: Lauren Bolanos

Serves: 2-4

Ingredients

• 4 cups of chicken bone broth
• 1 16oz jar of kimchi
• 2 tbsp of honey
• 2 scallions (green onions)
• ¼ tsp of sea salt
• (optional) fresh ground black pepper to taste

Instructions

1. Add kimchi to bone broth in a large pot. All the delicious flavor on the kimchi wlll go into the broth.
2. Then transfer kimchi from broth to a food processor, and a pulse a few times to chop up the large pieces of cabbage. Then transfer back to broth.
3. Chop two scallions halfway up (I prefer not to use the ends). Then add half to soup and safe half for garnish later.
4. Add some sea salt and honey to soup. Let honey dissolve and mix into soup.
5. Serve in bowls and garnish with some fresh ground black pepper and chopped scallions.

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This vegan roasted red pepper and tomato soup tastes just like Campbell’s Tomato Soup. I made it extra thick so it could easily double as a tomato sauce. If you like your soups thinner, just add some stock or bone broth. After easily roasting my own tomatoes and then pureeing them in the Vitamix, I will never buy canned tomato puree again. Most cans of tomato puree have a BPA liner, and since tomatoes are acidic, there is a high risk of the BPA leaching into the food. I do use tomato paste in many of my recipes, but I purchase the expensive kind stored in a small glass jar.

I roasted my own garlic and red bell peppers as well. Now that I know how easy it is to roast red bell peppers, and then peel the skin, I can make it for myself instead of buying it from the store. It would taste great in an antipasta salad and hummus.

Roasted Red Pepper and Tomato Soup

 

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Prep time

30 hours

Cook time

2 hours

Total time

32 hours

 

Author: Lauren Bolanos

Serves: 4

Ingredients

• 6 red bell peppers
• 12 roma tomatoes
• 4 heads of garlic
• 3 large fresh basil leaves
• ¼ sea salt
• 1 cup kosher salt
• 2 sprigs of fresh rosemary
• 4 tbsp extra virgin olive oil
• a pinch of fresh ground pepper

Instructions

1. Pour 1 cup of kosher salt into a baking dish, chop off heads of garlic and nestle into salt.
2. Pour 1 tbsp of olive oil over each head, and then add rosemary to dish, then cover with aluminum foil and bake at 350 for an hour and five minutes or until golden brown.
3. Halve tomatoes and roast at 350 on greased baking sheet for an hour.
4. Halve red bell peppers and scoop out seeds, then roast at 350 on greased baking sheet for an hour.
5. Once garlic, red bell pepper, and tomatoes are roasted, take them out of the oven and let them cool enough to handle.
6. Then gently peel skins off red bell peppers.
7. Then blend in batches, red bell peppers, tomatoes, 2 large leaves of fresh basil and roasted garlic.
8. Transfer to a large pot, and heat and mix for five minutes. Stir constantly or it will splatter.
9. Garnish with some finely chopped basil and fresh ground pepper

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