Soups & Salads

Bone Broth Soup

Don't let the name scare you! This soup has so many health benefits you will want to be sure to keep it in your kitchen at all times!!

Bone Broth Soup

There are several places to find good bones for stock:

  • Save leftovers from when you roast a chicken, duck, turkey, or goose (pastured)
  • From a local butcher, especially one who butchers the whole animal
  • From local farmers who raise grass fed animals (ask around at your local Farmer’s Market)

Bone Broth Ingredients:

  • 2 pounds (or more) of bones from a healthy source
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar

Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste.


The first step in preparing to make broth is to gather high quality bones. As I said, you can find them from sources listed above or save them when you cook. If you frequently roast chicken, you can save the carcass for making broth/stock.

I usually aim for 2 pounds of bones per gallon of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses.

You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition. Typically, I add (per gallon of water and 2 pounds of bones):

  • 1 onion
  • 2 large carrots (if from an organic source, you can rough chop and don’t need to peel)
  • 2 celery stalks, rough chopped

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350 degrees.

Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:

  • Beef broth/stock: 48 hours
  • Chicken or poultry broth/stock: 24 hours
  • Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.

During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

How to Use Bone Broth

Homemade Broth/Stock can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to sauté or roast vegetables.

Especially in the fall and winter, it is beneficial to try to drink at least 1 cup per person per day as a health boost. My favorite way is to heat 8-16 ounces with a little salt and sometimes whisk in an egg until cooked (makes a soup like egg-drop soup).

In times of illness it is beneficial to drink bone broth until we start feeling better as it supports the body, but is very easy to digest so the body’s energy can go to healing. In cases of stomach bugs or vomiting, bone broth often calms the stomach very quickly and helps shorten the duration of the illness.

If you aren’t already, make bone broth a regular part of your kitchen routine. It’s health boosting, inexpensive and easy… you can’t afford not to!

Information from:

Seafood Stew New England Style


4 cloves of garlic
1 whole medium onion chopped
2-3 stalks of celery chopped
4 carrots
3 Tbsp olive oil
1 15 oz. can italian diced tomatoes
2 tsp. dill
1/2 cup fresh parsley
1 lb. Mahi or Tuna Steaks wild caught
1 10 oz, can baby clams (reserve juice)
1 lb. bay scallops


Saute the garlic and onion and celery until slightly soft. Add fish steak pieces seasoned with salt and pepper and brown for two minutes per side. Remove fish and set aside.

Steam the carrots for ten minutes and add to sauteed garlic and onion. Pour in clam juice and 12 0z. water, dill , tomatoes, and parsley. Cover and heat for ten minutes. Add fish, clams, and raw scallops. Cook for an additional 10 minutes. Enjoy with fresh grated cheese, whole grain bread, or a dry red wine. Serves four to six.

Rachel Ray's Ranch-Style Turkey Chili


  • poblano peppers
  • 2 large corn muffins store-bought (*OMIT)
  • 2 tbsp. extra-virgin olive oil *OMIT
  • 2 lbs. ground turkey
  • salt and pepper to taste
  • 4 cloves of garlic
  • 1 large onion
  • 2 tbsp. cumin
  • 1 tbsp. coriander
  • 1 14 oz. can pinto or white beans *OMIT
  • 2 cups chicken stock
  • 1/4 cup fresh chives
  • 1/4 cup fresh dill
  • 1/4 cup fresh parsley
  • hot sauce
  • 1 cup plain Greek yogurt


  1. Char the peppers on the stovetop or in the oven, checking and turning the peppers often. When they're done, place them in a sealed bowl so they can steam. Once they're cool, peel, seed, and finely chop them.
  2. Preheat the oven to 400 degrees and crumble the corn muffins on a cookie sheet, toasting them until they're extra crispy (about 10 minutes).
  3. Heat the olive oil in a Dutch oven over medium heat, and add in the turkey sprinkled with salt and pepper. Brown and crumble the meat, then add the garlic and onions to the pot . Cook until they're' soft, about 5 minutes, then add in the cumin and coriander and stir in the chopped peppers.
  4. Add beans, stock, and herbs and simmer for 5 minutes.
  5. Season with hot sauce and stir in the sour cream to combine. Serve with the toppings you'd like and enjoy!
    Image result for rachel ray ranch turkey chili


Chicken Kale and Red Cabbage Soup


  • 2-3 lbs precooked chicken breast, cut into bite sized chunks
  • 8 cups (64 oz) approved chicken broth
  • 2 large leeks, sliced thinly
  • 4 celery stalks, chopped how you prefer
  • 1 very small head red cabbage, chopped into small pieces
  • 4 cups kale, chopped, include the stems
  • 8 cloves garlic, sliced thinly
  • 2 tsp fresh thyme
  • 2 whole strings fresh rosemary
  • 3 bay leaves
  • ¼ cup parsley, chopped
  • 2 tsp turmeric
  • 2 tsp ground ginger
  • Salt and pepper to taste


  1. In a large pot, add all the broth and let warm up. Then add all ingredients except 2 cloves of garlic, leeks and kale.
  2. Sauté the leeks and 2 cloves garlic, then add to the pot.
  3. Cook on medium for about 20 minutes or until celery and cabbage are tender.
  4. Test the broth and add any additional spices you may want.
  5. Add the kale and cook for another 10 minutes or until tender.
  6. Remove bay leaves and rosemary and serve.

Image result for chicken kale red cabbage soup 

Chicken Vegetable Salsa Soup

  • Several Chicken breasts
  • 2 quarts (32 oz) Chicken Broth (no sugar in ingredients)
  • 1 to 2 cups chopped celery
  • 1 medium to large yellow onion chopped
  • 1 14.5 oz can of diced tomatoes (plain or fire roasted)
  • 1 jar salsa (no sugar in ingredients)
  • Add any of the following vegetables:
  • 2 cups fresh (snap to bite size pieces) or frozen green beans
  • 2 small zucchini (cut into bite size pieces)
  • 2 to 3 stems of broccoli (peeled and cut into “coins”)
  • 3 cups fresh spinach
  • Fresh chopped parsley or cilantro based on your preference. (about ¼ cup.)
  • Season to taste with kosher salt and freshly ground pepper.
  • Ground cayenne pepper (optional for more heat on your chicken breasts)
  • Lime wedges when serving.
  1. Preheat oven to 375 degrees. Salt and pepper both sides of chicken breasts. Sprinkle with cayenne pepper for more spiciness. Bake for 25 to 30 minutes. Remove and cool. (Start baking your chicken before you begin your soup preparation.)
  2. Place 1 quart of chicken broth in a large sauce pan. Add chopped celery and onions. Add 1 can of diced tomatoes and 1 jar of salsa. Boil for 5 to 10 minutes (while you are chopping the other vegetables)
  3. I always save the stems of fresh broccoli to use later in a soup. For the broccoli use a potato peeler or knife to remove the tough outside skin of the broccoli. Then slice the stems into “coins” about ⅛ of an inch in thickness.
  4. Add green beans and broccoli stems. Cook for an additional 10 minutes.
  5. Add 2nd quart of chicken broth. Add zucchini. Bring to boil. Turn off heat. (I personally don’t like to cook the zucchini very long otherwise it becomes too mushy.)
  6. Stir in fresh spinach. Sprinkle with the fresh parsley or cilantro. Taste and season with salt and pepper
  7. Cut chicken breasts into bite size pieces. Store in a separate container to be add measured amount to soup servings.

Stuffed Pepper Soup


  • 3 cups cauliflower rice
  • 1 lb browned lean ground beef
  • ½ cup chopped green bell pepper
  • ½ cup chopped red bell pepper
  • 1 cup diced onion
  • 2 14.5oz cans petit diced tomato (i use glen muir
  • 2 cups chicken broth
  • 1¾ cup tomato sauce (glen muir)
  • ½ teaspoon chili powder
  • salt & pepper to taste
  1. Brown the beef
  2. Saute onions and peppers
  3. Combine everything in stock pot and bring to a boil then cook for one hour on low until done.


Chicken Zoodle Soup

2 tablespoons olive oil
1 cup diced onions
1 cup diced celery
3 cloves garlic, mincedchicken zoodle soup
14.5 ounces of unsalted chicken or vegetable broth
1 cup diced carrots *PERMIT if still in Phase 1*
*try 1 cup of any other Shape approved vegetable like broccoli or peppers!
3/4 pound cooked chicken breast, cut into bite size pieces
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 pinch dried thyme
3 zucchini, cut into "noodles" using a spiralizer

Directions:                                                                                                                                                            Source: All, Chicken Zoodle Soup
Heat olive oil in a large pot over medium-high heat. Saute onion, celery and    garlic in hot oil until just tender, about 5 minutes.
Pour chicken broth into the pot; add carrots (or other veggie), chicken, basil, oregano, thyme, salt and pepper. Bring broth to a boil, reduce heat to medium-low, and simmer mixture until the vegetables are tender, about 20 minutes.
Saute noodles separately for 5 minutes or until soft. Serve over noodles and enjoy!

Power Salad with Jalapeno Dressing

Power Salad with Jalapeno Dressing
YIELD: 4 servings

3 cups baby arugula
1 cauliflower, trimmed, sliced and roasted
1 1/2 cups chickpeas
3/4 cups shoestring beets
1/2 cup cooked red quinoa
1/2 cup mini heirloom tomatoes
1/4 cup sliced Diamond of California almonds, toasted

Jalapeno dressing:
1 jalapeno, seeds removed
1 shallot
1 lime, juiced
1 tablespoon dijon mustard
2 tablespoon olive oil
salt and pepper


In a large bowl, combine arugula, roasted cauliflower, chickpeas, shoestring beets, quinoa, mini heirloom tomatoes and almonds.
For the dressing: Place jalapeno, shallot, lime juice and dijon mustard in a blender or food processor and pulse until pureed. With the machine still running, slowly add in olive oil; mix until emulsified. Add in salt and pepper to taste.
Pour the dressing on the salad and toss well to coat.

Chicken Salad with Avocado


2 grilled seasoned organic chicken breasts
2 cups chopped salad greens
1/3 cup chopped walnuts
1 nectarine
1 small avocado
2 Tbsp champagne vinaigrette dressing
2 gluten free burrito shells


Chop up grilled chicken, nectarine and avocado. In a bowl, mix in the greens, walnuts and vinaigrette dressing. Enjoy on its own or put into a gluten free burrito shell!

This is a very easy and enjoyable leftover chicken lunch. It is light and fresh. Serves two.

Apple Coleslaw


  • 4 cups cabbage, shredded
  • 1 apple, diced
  • 2 Tbsp lemon juice
  • 1 Tbsp apple cider vinegar
  • 1/4 tsp garlic powder
  • dash of mustard powder
  • salt and pepper to taste
  • SweetLeaf Stevia, to taste


  1. In a large bowl, mix cabbage and apples together.
  2. In a small bowl, whisk together remaining ingredients and pour over cabbage and apples.
  3. Toss to coat and allow to marinate in the refrigerator for 30 minutes or overnight.