Green Pea Soup (Plant-Based, High-Fiber)

Green Pea Soup (Plant-Based, High-Fiber)

DID YOU KNOW? Green peas are part of the legume family and contain beneficial nutrients and fiber (which feeds the gut flora), BUT they also contain antinutrients.

Antinutrients are substances found in many foods, including legumes and grains, that may interfere with digestion and mineral absorption.

While these generally aren’t a concern for most healthy people, their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, those with IBS or other gut issues, and individuals at risk of malnutrition.

Here are two antinutrients found in legumes:

PHYTIC ACID: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium.

LECTINS: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption.

How to help prevent adverse effects from antinutrients in legumes:

LIMIT CONSUMPTION: It’s best to limit consumption of legumes to 3-4 times a week. Also limit the quantity you consume in one sitting since a larger amount is more likely to cause problems (I recommend 1/3 to 1/2 a cup as a max).

PREPARE PROPERLY: Soaking and/or sprouting may be helpful in reducing the amounts of antinutrients in legumes. At the very least soak your legumes for 18-hours before cooking.

COOK THOROUGHLY: Antinutrient levels are higher in raw legumes, which makes them more likely to cause digestive issues. Cooking legumes helps to reduce antinutrients.

In summary, while legumes do contain beneficial nutrients and fiber, they are not as nutrient-dense as other foods—like meats, fish, shellfish, eggs and vegetables—and, as mentioned above, some of the nutrients they contain are not bioavailable due to antinutrients. For this reason and others mentioned above, legumes are not a staple in my diet and I only consume them once in a blue moon.

If you choose to consume legumes, I recommend that you pay attention to how you feel when you consume them. If they don’t energize you or if they cause digestive problems, it’s best to avoid them for a period of time and try reintroducing them at a later date.

IMPORTANT NOTE: Levels of antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently or in excess.

Now that we got all the important stuff out of the way, it’s time to try my Green Pea Soup. It’s absolutely delicious–and a great side dish for the spring & summer.

green pea soupGreen Pea Soup

INGREDIENTS: (serves 4)
5 cup frozen green peas
350g bag frozen cauliflower (or 1/2 head fresh)
½ yellow onion, chopped
5 cups organic/homemade chicken or vegetable stock
2 cloves garlic, sliced
2 tbsp avocado oil
2 tbsp apple cider vinegar or lemon juice
1/2 tsp dried parsley
1/2 tsp dried dill
Sea salt and black pepper, to taste

INSTRUCTIONS:

1. Sauté onion and garlic in avocado over medium heat until onion is translucent.
2. Add dill and parsley and sauté for another minute.
3. Add all remaining ingredients, cover the pot and bring to a boil over high heat. Once boiling, uncover and reduce the heat to low. Let the soup simmer for 15-minutes.
4. Transfer the soup to a blender (or use an immersion blender) and blend on high until smooth and creamy.
5. Transfer to bowls and serve as desired. Store leftovers in a mason jar in the fridge for up to one week.

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? Stir 2 scoops of collagen powder into your bowl of soup. Collagen is loaded with nutrients that support skin, hair, nails, joints and the gut lining. Boost all your soups and smoothies with this powerful ingredient!

green pea soup

Chicken Soup for the Soul & a Cold

Chicken Soup for the Soul & a Cold

It’s time that I share my family’s chicken soup recipe, which I learned from my mom (aka. Mama J) – and she learned from my Nonna (a.k.a. Ma).

Back in my Little Jen days, Mama J would whip up a batch of her magic soup when I had Little Jen sniffles. She took good care of me – and still does even though I’m all grown up.

AND now Big Jen makes this magic chicken soup for Mama J when she’s not feeling well. Ahhhhh, the circle of life.

So, if you’re craving a warm bowl of chicken soup or you’re looking for a great natural remedy during cold and flu season, I definitely recommend giving this recipe a try. It’s gluten, grain and dairy free.

P.S. I made a couple of modifications to the original recipe, which brings out extra flavour in the soup. Technically, you don’t have to sear the chicken and slightly cook the veggies before adding water, but the extra steps are well worth it 😉

Homemade Chicken Soup

INGREDIENTS: (serves 4+)
2 large bone-in chicken breasts (free-range, pastured)
6 carrots, finely chopped
6 celery sticks, finely chopped
1 large yellow onion, diced
2 garlic cloves, minced
2 tbsp. avocado oil
2 tsp. sea salt
Filtered water

INSTRUCTIONS:

1. Heat oil in a large pot and sear chicken breasts, 2-minutes per side. Set breasts aside.

2. Add onions and garlic into pot, stir and saute until fragrant.

3. Add carrots and celery and mix together with onions.

4. Add chicken breasts back into pot and fill pot to the top with water.

5. Add salt and bring to a boil. Let boil for a couple of minutes then reduce to a simmer and cover.

6. Let cook for at least 1-hour. The longer you cook the more flavour you’ll get.

7. Remove chicken from pot, place on a plate and shred.

8. If you want pureed chicken soup, add soup (minus the chicken) to a blender and blend until smooth. Add shredded chicken in after blending.

9. If you want a chunky chicken soup, leave as is and just add shredded chicken to the soup.

 

Italian Sausage & Kale Soup (High-Fiber, Low-Carb, Paleo)

Italian Sausage & Kale Soup (High-Fiber, Low-Carb, Paleo)

If you’re following a low-carb or keto diet and someone tells you that you need processed foods like breads, pastas and cereal grains in order to get adequate amounts of fiber in your diet, hit them with this fact …

One serving of kale contains more fiber than 3 slices of whole wheat bread!

Don’t forget to throw in a “KALE YEAH!” at the end 😉

Italian Sausage & Kale Soup

INGREDIENTS:
6 slices pastured bacon (diced)
2 pounds Italian sausage (casing removed)
1 tablespoon avocado oil
1 small yellow onion (diced)
4 cloves garlic (minced)
1 large sweet potato (peeled and cut into small cubes)
4 cups chicken broth (store-bought or homemade)
4 cups filtered water
1 teaspoon Italian seasoning (I made my own blend using oregano, basil, rosemary, & fennel seeds)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
4-5 large kale leaves (chopped)
1 cup full-fat coconut milk (canned)
1 lemon (juice only)

INSTRUCTIONS:

1. Using a big stove-top pot, cook bacon over medium-low heat until crisp. Remove bacon from pot and set aside. Drain excess fat from pot.

2. Add sausage to pot and break apart meat. Cook at medium heat until sausage is brown and a little crispy. Remove sausage from pot and set aside.

3. Add avocado oil to pot and sauté onion and garlic until onion becomes translucent. Add sausage, potatoes, chicken stock, water, seasoning, salt and pepper.

4. Bring heat to medium-low, cover pot and let cook for 30-minutes.

5. Add kale to pot and let cook for 5-minutes.

6. Stir in coconut milk, lemon juice and bacon. Let cook for another 5-minutes.

7. Taste and add additional salt/seasoning if needed.