The chill of Fall is definitely in the air and at this time of the year, hearty, warming soups are often on our most wanted foods list. Soups and stews are some of the best ways top enjoy the bounty of the fall harvest and the possibilities are endless.
When following a Paleo diet, a thick, hearty, satisfying bowl of soup created with seasonal root vegetables is definitely a part of the menu and, a favorite soup accompaniment, crackers, need not be a deal breaker.
This week I thought I would share a family soup favorite of ours, made with local, farm fresh ingredients and my go-to recipe for some Paleo-friendly crackers to dip, soak or just eat along side. This soup is packed full of ingredients and does well with extra additions. Feel free to experiment by adding vegetables, switching the protein or substituting the herbs and be sure to let me know how it turned out.
Bundle up and enjoy!
Servings: 4 Prep time: 20 minutes Cook time: 4 hours
- 4 Tbsp. coconut oil
- 4 garlic cloves, minced
- 1 cup shallots, sliced (about 3-4 shallots)
- 2 ½ cups cooked pumpkin (you can use roasted, mashed butternut squash or sweet potato too)
- 3 cups bone broth
- 1 cup mushrooms, sliced (feel free to add up to 2 cups of any other seasonal vegetables if you would like)
- 1 Tbsp. packed fresh marjoram, chopped (or 1 tsp. dried)
- 1 ½ tsp. sea salt
- 1 cup crab meat (you can substitute cooked chicken, add all at once)
- 1 can full fat coconut milk
- Chives to garnish
- Heat 2 Tbsp. coconut oil in a pan over medium heat.
- Add the garlic and shallots, frying gently until shallots are golden.
- Transfer the shallots, garlic and any leftover oil into a small bowl and set aside.
- Add the the cooked pumpkin, broth and onion mixture to a food processor and process until mostly smooth.
- Transfer to a medium sized pot and bring to a simmer over medium heat.
- Heat the remaining 2 Tbsp. coconut oil in the same frying pan used for the shallots.
- Gently sauté the slices mushrooms until dry and golden.
- Add mushrooms, other vegetables (if using), marjoram, salt and half of the crab meat (or all of the chicken meat) to the soup.
- Transfer mixture to your slow cooker and cook on low for 3-4 hours.
- 5 minutes before serving, add the coconut milk and the remaining crab meat.
- Check for seasoning and add salt and pepper if necessary.
- Garnish with chopped chives and serve.
And now for the accompaniment...
Servings: 4-6 Prep time: 20 minutes Cook time: 10-15 minutes
- 1 cup almond meal
- 3 Tbsp. coconut flour
- 1 heaped Tbsp. almond butter
- 1 egg (or ½ Tbsp. flax meal mixed in 2 Tbsp. water for egg free option)
- ¼ - ½ tsp. sea salt
- Cracked black pepper (optional)
Add-Ins (use 1 or a combination)
- ½ cup sundried tomatoes packed in olive oil, drained and chopped
- 2-4 cloves roasted garlic
- 2 Tbsp. chopped fresh herbs (basil, rosemary, thyme – individual or a combination)
- ½ cup Kalamata olives, pit removed and chopped
- ½ cup roasted peppers, chopped
- Preheat oven to 350°F
- Line a tray with baking paper.
- Place the almond meal and coconut flour into a bowl and mix to combine.
- Add the almond butter and egg (or substitute) and stir to combine.
- Add your choice of add-ins, salt and pepper (if using)
- Work the mixture into a dough and shape into a smooth ball (hands work best).
- Place the dough between two sheets of baking paper and roll with a rolling pin until the mixture is approximately 1/8” thick.
- Place the dough onto your prepared tray and score into squares.
- Bake for ten minutes, turning the tray half way through cooking.
- Remove the crackers from the oven and allow to cool slightly.
- Break the crackers along the scored lines and turn them around on the tray so that the outer pieces are now on the inside and return to the oven for a further 10 minutes.
Michal Ofer is a wellness and digestion expert and nutrition coach. She is focused on assisting clients to take control of their health and happiness through the sustainable food and lifestyle choices that best support them. Through strengthening the body from the inside out, her clients are able to reach new heights of health, happiness and wellness. Michal obtained her Professional Training and Certificate from The Institute for Integrative Nutrition in New York. She has a further studied through the University of Colorado (Boulder) and Stanford University and is a Certified 21 Day Sugar Detox Coach. Michal has also received a Bachelor’s Degree in Life Sciences and a Master Life Coach Certification. For further information and to connect with Michal visit her website at www.michalofer.com