My food journey

Tags

aging, belly fat, Keto, Lectin, lifestyle, pain management, Paleo, Plant based diet, Quorn, weight gain, Wim Hof

Aging throws many curve balls.

During the past year, I never worked harder. Keeping up with doubled online baking orders, last September my body baulked. My hip sockets froze. Some days I could hardly walk! For a very active senior, gardener AND baker, this was not the scenario I planned.

Last November, I began my fact-finding journey by seeing spine and hip specialists, had injections, x-rays, ablations, months of deep tissue massage, tried topicals, CBD, and of late, an MRI, yet to date no medical intervention helped. Nada!!!
Living with chronic pain is exhausting and frustrating, especially when the medical profession is of no help…”all the King’s horses…” Pain Management prescribed a muscle relaxer RX that rendered me stupid. Acupuncture was short lived, as Medicare does not cover such treatments. I felt like I had run out of options!

Still the gardens required weeding, weekly mowing, and with a summer drought/heat/humidity from hell, dragging the hose around to new plant material was frequently required.

As a frequent YouTube follower, I discovered only last week, a crazy/passionate guy named Wim Hof. Since traditional docs kept mentioning inflammation, I did further research on Hof. I took his free mini course and began daily deep breathing exercises when I woke, braved the cold shower. YES, A COLD SHOWER!!!!

See his link here: https://www.wimhofmethod.com/free-mini-class

I admit I found the deep breathing a snap, but the thought of the cold shower was daunting. As Nike says, “just to it.” After merely three days, I no longer take hot showers! Only two minutes in the cold, while lathering up, I find my body warming up! And when I step out of the shower, NO pain! Yes, crazy Hof may have ended my suffering.

As I continue my research on pain management, I found yet another topic on YouTube describing leaky gut. At my ripe old age, I presume that I have it. Stubborn belly fat and weight gain convince me, despite an active lifestyle.
I checked out three library books on the topic, and began a new way of eating. I printed out the free list of lectin free foods (https://gundrymd.com/wp-content/pdf/Plant-Paradox-Shopping-LIst.pdf), gave away all gluten/lectin containing foods, and will let you know what happens. I also began intermittent fasting three months ago and eat at 8 AM and 2 PM. I dont miss the snacks or three meals. Of course the new diet permits chocolate…72%, and Trader Joe’s has the perfect bar…organic, Fair Trade, and 72%.
SIDEBAR: I find Gundry’s podcasts oh-so-slow and too much like an infomercial. His books cause me to glaze over, so skimming is the way to glean the info I am seeking. I will continue to look for lectin-free recipes online. OR I will post my creations here on this blog.

The following photos show a few of my new food finds at Whole Foods, Trader Joe’s and Kroger. Quorn Meatless Grounds are also sold at Kroger. * See note below.

Quorn…who would have guessed? From the UK, found at WF and Kroger, and a great substitute for meat made from mushrooms and egg whites. BEWARE: not all the Quorn products are clean… all others I checked contain SUGAR and other non-desirable additives. Always READ LABELS! I also found decent almond tortillas at Trader Joe’s. Just blister them in a carbon steel pan on low heat. Great substitute for traditional “toast.”

Organic hemp seeds from Trader Joe’s…lightly toasted, yummy on just about anything, but made me queasy. The new coconut aminos in BBQ flavor add good flavor to some bland foods.

Lazy moi, WF sells organic coleslaw, raw or steamed…good fast gut food.

Modest first gut healthy meal…sliced green banana, organic radish, almond tortilla, Quorn Meatless Grounds sauteed with good quality, organic olive oil, a splash of Imagine organic veggie broth, and WF slaw is a one pan meal (cover the pan for three minutes and slaw will steam, and grated fresh ginger… topped with goat cheese, coconut aminos, another splash of olive oil, and toasted hemp seed. Voila!

So readers, let me know what you think of my food revelation?
I will keep you updated on my progress. Please share in the comments section and kindly share any links.

Please stay safe, get vaccinated, and wear a mask.

PS: as always, I am never compensated for mentioning items or links. Just want to share knowledge.

Copyright 2021 by Diane LaSauce All Rights Reserved

Brownies, Keto Style

Tags

baking, brownies, chocolate, easy recipes, food, Keto, made at home

Quick and easy recipe made at home in minutes.

Tender. Moist. Yummy.

Here is what you will need:

1 1/2 cups almond flour (I use Blue Diamond Brand)
1/4 cup turbinado sugar (Trader Joe’s Fair Trade, raw)
2 eggs (organic/free range)
1 teaspoon organic vanilla
1/2 cup chocolate chips (your choice)
One stick unsalted butter (melted) OR 1/3 C. EVOO
1/2 cup chopped pecans (raw)
Pinch of Himalayan salt
Medium steel mixing bowl
One whisk and one rubber spatula
8X8 baking pan lined with parchment across and up sides (attach paper on rims with metal clips)
Cooling rack

Instructions:

Pre-heat oven to 350F, rack in the middle.
Line baking pan with parchment strips both ways across bottom and up sides (clips hold in place).
In mixing bowl, whisk eggs, vanilla, salt, and sugar until sugar is mostly dissolved. (If you use EVOO, whisk in now too.)
Melt butter and chocolate in a small pan over low heat. Stir to combine, then remove from heat.
Add almond flour and chocolate/butter to egg mixture and whisk briskly until well incorporated.

Note: Almond flour contains no gluten so strong mixing will not toughen the finished brownie.

Scrape the batter from the whisk and using the spatula, add nuts and combine.
Pour batter into pan.
Batter will be thick, so nudge the batter into the pan’s corners and level out.
Bake 30 minutes.
Cool completely on cooling rack, then lift brownies out of pan using the parchment handles.
I like to refrigerate them overnight, stored in a metal tin, then using a long chef’s knife slice into as many as 64 pieces.
Store in fridge.
Enjoy with a cold glass of milk or nut milk substitute.

This is really a quick, simple recipe.

After the first time, you will whip them up in no time again and again whenever a treat is required.

I began intermittent fasting one month ago and slid right into the program, eating at 8 AM and again at 2 PM. I also avoid any foods with lectins and always strive to eat organically . More on that in later posts.
Whenever I feel the need for a treat (which is not too often), this is my go to recipe.
Sure, not sugar free but heck, a girl’s gotta do what a girl’s gotta do and any sugar substitutes make me gag.

Last year I finally ordered a true square 8X8 metal baking pan (AMZN)

Parrish Magic Line 8 x 8 x 3 Square Pan

Brand: Parrish Magic Line

and adore it. Will never go back to brownies in a Pyrex glass pan. Pyrex is great for my market cornbread, but not brownies. If you like perfect corners, treat yourself to a truly square baking pan. It is also great for fudge or any recipe where perfect, square corners are the bomb.

Let me know how you like this recipe.

Please continue to be safe, and for all of us and those you love, get vaccinated.

PS. I do not receive compensation for mentioning brands in this blog. I just want to share quality finds.

Cheers!

Copyright 2021 by Diane LaSauce All Rights Reserved

Keto almond crackers

Tags

baking, crackers, DIY, easy recipes, Keto

A tasty cracker made at home in minutes…

Recipe: Oven 350F YIELD: 50 + crackers
In a medium mixing bowl
Beat one organic egg together with
1 t. pink Himalayan salt
1/4 t. cayenne pepper
1/2 t. New Mexico red chile
1 T. melted butter OR EVOO
Whisk these well.
Add 2 C. Almond Flour (I like Blue Diamond brand)
Stir all together and press with a rubber spatula until a dough forms, pressing as you go.
Place a piece of parchment on the counter the size of the large sheet pan.
Place dough on the paper and shape into a rectangle.
Place a second piece of parchment over the dough and begin to flatten/roll with a rolling pin.
(Don’t worry about the jagged edges, they bake/taste just fine)
Keep rolling and turning the paper until dough is about 1/4″ thick.
Remove top piece of parchment.
Gently cut the dough into squares using a chef’s knife or pizza wheel.
Poke each cracker with a fork to allow steam out and crisping.
Slide the paper with dough onto a sheet pan and bake 18-20 minutes.
Remove pan from oven and cool crackers on rack 10 minutes.
Crackers will have separated while baking.
Slide the paper onto the cooling rack and cool completely.
Store crackers in a biscuit tin or airtight container at room temperature.
What could be easier?
Gluten free, Keto friendly. Great with soups, salads, omelets, and cheeses.

These crackers are crisp and tasty.
Change up the spices as you desire *.
Options: Press sesame seeds into dough as you roll; I enjoy 1 t. ground dried rosemary & 1 t. NM red chile powder…the variations are endless.
*Just remember to store all your spices in the freezer.

Copyright 2021 by Diane LaSauce All Rights Reserved

Keto bread revisited

Tags

easy recipes, healthy food, Keto, Keto Bread

This morning I was in the mood to shake up breakfast. Too many green smoothies, too many bacon/eggs consumed this summer and I am a bit bored. As I poked around the Keto Reset FB page, I ran across a recipe for Keto Bread…90 second Keto Bread.
IF you enjoy pancakes, this is the Keto version for you.

The ingredients follows (my version):

3 T. almond flour (I had TJ’s brand in the freezer)
1 XL egg (I use organic, free range)
1/2t. baking powder (make sure your powder is aluminum free)
1/8t. salt (I use Himalayan salt)
1 T butter, melted (I use organic butter from grass fed cows)
1/2 c. frozen blueberries (optional, I use TJ’s tiny Boreal region wild berries)

Whisk all this together in a small bowl, then pour into a preheated 8″ saute pan (heat#4) where another T. of butter is melted. Since I do not use a microwave for cooking foods, I went the saute pan route. And to my surprise this lovely batter puffed up. If you add blueberries, add them to the top of the batter after it pours into the pan.
Peek under the edge until the “bread” is golden brown. This takes a bit of time, so don’t rush this step. Once turned, this pancake quickly turned to brown on the second side.  Gently peek under the first side’s edge using a rubber spatula. When golden and set, turn using a large, flat spatula.
Keep “bread” in a warming oven until sausage and egg are cooked.

Enjoy the photos below and give this a try.

Paired with pork sausage and a fried egg (cooked in the same pan), this becomes a one pan meal.
Of course if you want to celebrate your success, a wee bit of organic raw agave or honey and another pat of butter can be melted together and poured over the meal.

If I owned a waffle iron, I bet this batter would work well. Let me know if this works in your waffle iron.

I recently purchased this 8″ non-stick ceramic saute pan and love it. It is free of PTFE, PFOA, lead, and cadmium. The batter sets up quickly; just keep an eye on the batter’s bottom and turn when golden.

An 8″ saute pan is the perfect platform for this batter. Melt a pat of organic butter on #5 heat and pour batter into pan.  The original recipe called for zapping this batter in the microwave for 90 seconds and then browning; I never use a microwave when cooking food. This pan is the perfect alternative and saves a step. I am all for that.

Once browned on one side, simply turn and brown on second side. It is very tender. If you love pancakes, you will love this “bread”. It may be halved/shared or eaten as one portion, depending on your appetite.

Plate “bread” and top with a sunny side, organic egg. Concealed under the egg is a free-range pork patty.

Let me know if you enjoy this breakfast. Cheers!

Copyright © 2019 by Diane LaSauce All Rights Reserved

Oh July, July

Tags

chicken thighs, Keto, summer recipes

When temperatures/humidity rise in central Virginia, I spend time indoors…in air conditioning.
That is when I am not out weeding, mowing, and weeding some more. Surely, I mentioned before that I loathe Virginia summers. Although, Swallowtail Cottage is merely a half-acre, this small property demands regular attention during the growing season. This year so far, violent storms dump soaking rains which, in turn, nurture any weed seeds that blow in from my neighbors’ unkempt fields. Ah, life in the country. Hear the small violins playing?

This is the view many summer mornings through my casements in central Virginia. At least all that moisture is outside…thank angels for air conditioning.

Not only does my outdoor activity wane in July, my appetite follows suit. This past April, I began the Keto style of eating. Unwanted pounds had crept on my body and the food pyramid no longer works for me. Not only do I have more energy, I no longer graze, and cravings are a thing of the past. The best part, I no longer eat/miss sugar! AND I weigh five pounds less! 

The best part of this food shift is, I rediscovered my love of bacon and savor every bite at breakfast. I found a brand of organic, no sugar bacon and it is delicious! Mostly beef and eggs make up the rest of my protein.

This week, with temperatures in the 90’s and humidity in the 70’s, I remembered my recipe for Spiced Roasted Chicken Thighs, which appears in my recently published memoir. I will share it with followers here:

Begin with ten pieces of skinless, boneless, organic chicken thighs. This week I tried the Trader Joe’s brand, and they surpass Whole Foods offerings. I do not eat chicken skin (another story),  and I imagine this recipe could include skin if you indulge.

Spiced Roasted Chicken Thighs

Preheat oven to 450F. Shelf middle rack.

Open the packs of chicken, without rinsing, and place in a large bowl.

Place an assortment of your favorite bird herbs/spices over the thighs. I like a combination of salt, pepper, cumin, cardamom, paprika, curry, sage, thyme, NM red chile or any of these in any combination.

Using kitchen gloves, gently toss the spices with the thighs and place thighs top side down on a parchment lined sheet pan.

Melt 1/3 C. rendered bacon grease and distribute over all thighs.

Roast thighs for 15 minutes. Turn and roast another 15-20 minutes until internal temperature is 165F. Juices will render and when cooled, and make a delicious, savory jelly.

Is your mouth watering? Cool the thighs and enjoy as finger food, sliced over salads, or as a quick protein snack. This quantity lasts for days, held in the fridge, depending on the number of mouths fed.

Cold chicken on a hot/steamy day is just the ticket. Made in a large batch, this recipe saves time in the summer kitchen, and may be added to a schedule when the oven is already hot from other baking.

Bon Appetit!

PS: If you wonder why I write “do not rinse chicken” this trick prevents any contamination from sink splatter. Trust me, this works for any poultry. And using gloves makes easy the overall task of handling raw meat. Just dont touch anything outside the bowl until thighs are on the baking sheet. 😉

Let me know in the comments section how you like this recipe.

Copyright © 2019 by Diane LaSauce All Rights Reserved

 

 

gone Keto

Tags

food, health, inspiration, Keto, smoothie

The end of April, I discovered the Keto diet and learned from many YouTube posts on the topic. I decided to try it. After all, I knew I was addicted to sugar, chocolate and always felt like I needed to eat something…for most of the last eighteen years.

Of course, during that time I hit menopause and got older, much older. Twenty pounds crept onto my body, despite my demanding physical chores here at Swallowtail Cottage,  and finally I said, “STOP!!”

Reboot.

What appealed to me about Keto was the meat factor. And bacon. I was brought up on the notion that fat is bad for us. Some are. Yet with my new market neighbor, who raises only grass fed/finished chicken, beef, and pork I am in Keto heaven.

For the past twenty years I stuck to organic/sustainably raised produce and other foods, mostly from Whole Foods Market. Now I seek even more, locally raised food and enjoy supporting this effort. In the last post I mentioned Harmony Hill Farm. If you have not visited their web site, do. Quickly you will learn how hard it is to be a real farmer. Yes, I whine about weather conditions here on my half-acre, but when one speaks of hundreds of acres, dozens of animals of variety…now that takes pride, dedication, patience of a saint, and stamina.

Revelation:

Since I live alone, smoothies are the quickest way to ingest veggies, supplements and not so perfect produce. I rarely prepare a sit down meal during warmer months. Upon more food research, I learned that some veggies are not absorbed properly if consumed raw…like spinach and broccoli. Yet one can miss essential enzymes if veggies are steamed…so, this morning as I prepared my AM smoothie, I steamed a large handful of organic spinach for two minutes, then for good measure, added a handful of raw spinach to the pitcher. Then,

Back up to the beginning of this smoothie. Two weeks ago, I discovered a brand of organic bacon that is also sugar free at Whole Foods Market. And, wow, is it delicious! Since I am always looking to have fast food at home, I render 4 oz. at a time, save the drippings in a glass jar, store the uneaten portion in the fridge, and this way I always have cooked bacon at the ready.

Now my go to breakfast is bacon and egg(s), and a green smoothie. This morning was my one-step-closer to a wholesome, fast food breakfast.

Warm two strips of cooked bacon in the microwave, 5 seconds.

Pour 8 OZ unsweetened almond/walnut milk into Vitamix pitcher. (I make my own)
Add any not-perfect raw lettuce.
Add one large handful of raw organic spinach.
Add steamed spinach (two handfuls raw, steamed two minutes)
Add any prescribed supplements (I open the capsules)
Add 1/4 t. each of ground cinnamon and ginger (for inflammation)
Add 1 T. nutritional yeast (B vitamins)
Add 1/4 t. Matcha powder (organic)
Add 1 or 2 organic hard boiled eggs (depending on my morning activity)
Add 1 t. Raw Organic Apple Cider Vinegar (with the Mother)
Add one dipper of organic wheat grass juice powder (MAJU Superfoods, Amazon)
Pinch of Himalayan pink salt

When I reached the egg portion of breakfast, I thought, since I have boiled eggs in the fridge (great go-to snack), I would just toss a peeled egg into the Vitamix…and will not need to fire up the stove-top. Yes!

Adding the boiled egg to the pitcher created a lovely texture to the overly veggie mix.

I am not a Vitamix saleswoman, but after trying every smoothie maker at Bed, Bath, & Beyond, I bit the bullet and ordered the highly rated, yet pricey Vitamix 5200. To soften the cost, I rummaged down in the basement, and posted many items no longer used on FB marketplace and voila! in just hours, I raised enough cash to offset the cost of the mighty Vitamix! And no yard sales necessary! Good creates good.

So to end this tale of breakfast, I am moving along in Keto. No longer do I crave sweet chocolate or carbs. I have suffered with leg cramps recently, and from the Keto Reset FB Group (of hardcore Keto folks who follow their macros), I learned that this is one side effect of Keto. Onto the new learning curve of balancing electrolytes and moi as I transition away from a life of carbs and sugar. Solo water, made at home using Himalayan pink salt, appears to be fixing the leg cramp issue.

Let me know if Keto is a way of life for you. If not, this smoothie, I promise is one for the menu.

Disclaimer: I do not receive any compensation for mentioning brands in this post.

In the meantime, it is a sunny 80F, the blueberries are ripening under the tulle,

and eager market customers await my organic berries come Saturday.

At any rate, I always love hearing from you.

Copyright © 2019 by Diane LaSauce All Rights Reserved

the anatomy of a popover

Sunday is my favorite day of the week. A day when I can lounge around the cottage. Breakfast can be special and this rainy Sunday called for popovers.

The batter is so easy to prepare. Just have all ingredients at room temperature.

Today’s result was especially beautiful, and I decided to capture these images for your pleasure.

With so few ingredients, the amazing chemistry delivers a tall, tender, tasty popover.

And just think, these were made with only five ingredients. I substituted whole milk with unsweetened vanilla Almond Milk by Blue Diamond.

Last year I had fresh blueberry conserve on hand and embellished this popover with both the conserve and freshly whipped cream.

The Recipe

1 cup whole milk OR unsweetened vanilla almond milk
1 tablespoon butter, melted
1 cup unbleached, unbromated all-purpose flour
1/4 teaspoon fine sea salt
2 large organic eggs

Preheat oven to 450F, with rack in the middle position. Lightly spray the popover pan (yes one needs a popover pan) with Baker’s Joy™ cooking spray.
Place all room temperature ingredients in a medium stainless mixing bowl and quickly whisk until fully incorporated. Do not over mix.
Divide the batter between the four compartments and transfer immediately to the oven. 
Without opening the oven (one may peek through the oven’s glass window) bake for 15-20 minutes until popovers have risen and are golden brown. 
Remove from oven and serve immediately with melted butter and local honey or freshly made conserve and whipped cream. 

OK, here is where I unashamedly advertise my newly minted cookbook. For the past three years, I have culled, written, and edited 120 of my favorite recipes. Final edits came in late March, following a long winter.
This collection is now available for purchase for $20. Mail order is available for an additional $5 within the USA.
The recipes emphasize the importance of sustainable food choices. Most recipes are easy, many are vegetarian, and all are delicious. Products sought after at the local farmer’s market are revealed here too. It is also a memoir, where humorous aspects of my early life are revealed. If you would like a personalized copy, please leave a comment in this post.

Thanks so much for your continued interest in home, garden, life.

Copyright © 2018 by Diane LaSauce All Rights Reserved

 

 

Soothing, quick comfort food for winter days

Tags

comfort food, easy recipes, healthy food, quick meals, winter

And did I mention a one pot creation? This sinfully easy concoction suits both families and singles…Are you ready?

Shopping list:

• 1 quart Imagine organic chicken broth (no substitutions)
• one package boneless, skinless chicken thighs (Bell & Evans preferred)
• one pound Red Garnet yam (usually one) peeled and diced (the only yam I eat)
• one pound Carrots of Many Colors (organic found at Trader Joe’s), peeled and sliced
• 1 T Herbes de Provence placed in a tea infuser
• a few ribs of organic kale, rinsed, stem removed, and torn in small pieces
• Himalayan salt to taste
• Serves 4 and may be doubled

Begin with a medium/large stew pot. Pour broth into pan along with the herbes tea ball…and bring to a boil. Add chicken thighs (do not rinse, just open package and add to boiling broth.)

A classic herb seasoning…if not found in this fancy jar, find in the bulk department of WF.

Reduce heat to medium, cover pot and simmer 10 minutes. Add both yam and carrots to broth/chicken, cover, and continue simmering 10 additional minutes. In the final moment, add torn kale to the pot, cover, and cook 1 minute more and not any longer…overcooked kale is bitter! Remove the tea ball (allow to drain into the pot for full herb flavor)

Before serving, shred chicken thighs into reasonable pieces using two forks or your gloved hands…and remove any bits of fat that remain too.

Organic kale is a wonderful, tender, healthful leafy green if cooked properly. NEVER, EVER steam or simmer more than ONE MINUTE. Please.

Have you found these sweet carrots at Trader Joe’s? Carrots of Many Colors are seasonal, so I stock up this time of year.

Have your bread, biscuits, or crackers ready, along with heated bowls (zapped in the microwave for one minute, empty.) Serve the soup steaming, drizzled with a little olive oil.

Dessert can be a delightful pumpkin tart, made at home

This quick soup is colorful, healthy, and may be reheated in portion sizes throughout the week for smaller households or for trips to the office.

Bon Appetit!

And Happy Holidays to all my readers!

Copyright © 2016 by Diane LaSauce All Rights Reserved

~ for the love of blueberries

Tags

blueberry, garden, home, jam, life, summer, Virginia

The month of June is blueberry harvest season here in my central Virginia garden. Planted four years ago, the O’Neil high bush variety thrives, sans disease or insect pressure. The ongoing 2015 harvest is a banner year!

This season I decided to use tulle instead of bird netting to keep the harvest bird-free.

I draped the blueberry plants in tulle and used clothespins to hold in place, a much improved method over bird netting. This idea was shared by a veteran garden friend. What do these blueberries remind you of? Ghosts or runaway brides?

O’Neil blueberry high bush variety is my favorite here in my Virginia gardens. Large, juicy fruit greets me every day for nearly one month in June.

After harvesting in the early morning, I place the unwashed fruit on a sheet pan and let them rest at room temperature for twenty-four hours. Any unripened berries will continue to ripen, and of course, I can snitch a handful as I go by during the day! As the fruit ripens, I place in glass jars in the freezer. I am not a fan of plastic…

Sunday mornings I crave a wee breakfast that is special; a meal that celebrates the end of a very long week. Here I whipped up a quick batch of popovers and served them with fresh blueberry conserve and whipped cream! Yum!

today is a good day for blueberry jam, as the berries just keep coming

I began by cleaning my French copper preserving pan with salt and lemon

following a great recipe from The Blue Chair Jam Cookbook, the ingredients came together quickly

back to the kiss system…simple, pure, flavorful

as the pan’s contents bubbled, the color deepened

using Rachel Saunders’ technique of sterilizing the jars in the oven, the final jam returns to the oven for 15 minutes longer to seal ~ a huge improvement over the boiling kettle process

projects like this are very satisfying

the little lemon that could

O’Neil blueberries beginning to ripen and keep on giving the entire month of June

with July 4th just around the corner, blueberries make a stunning dessert presence ~ simple, fresh, delicious

my collection of French copper serves me well for my lifetime

Blueberries are a very old fruit, and are native to the US. They are reputed to have both health and nutritional benefits, and are very easy to grow. Recipes are handed down for generations, lauding this well-loved fruit. If you don’t grow blueberries, find a local pick-your-own farm, load up the kids, and have a morning of flavorful fun.

wishing you and yours a pleasant and safe summer, while the flutterbies keep me company here at Swallowtail Cottage. Bon Appetit!

Copyright © 2015 by Diane LaSauce All Rights Reserved

rainy day baby bella soup

Tags

comfort food, Dr. Terry Wahls, healthy fast food, organic ingredients, quick recipes, soups for fall and winter, The Wahls Protocol

Following months of dry weather, Mother Nature delivered overcast skies, drizzle, and sporadic rain a few days back — and this moisture will continue for another few days. With exterior painting projects on hold, I turn to the kitchen to pass a part of my day.

Although the temperatures are a mild 72F with high humidity, I am in the mood for a silky soup — my baby bella soup. Whipped up with few ingredients in less than thirty minutes, I decided this recipe is good to share, especially with those who follow Wahl’s Paleo Protocol. I think Dr. Terry Wahls will approve.

ingredients are simple

Diane’s Simple Baby Bella Soup

• One soup pot  (I cherish my Le Creuset Dutch oven)
• 1 T each ghee and coconut oil (I always source organically)
• 20 oz baby bellas, brushed and sliced. In this case these babies were so clean and the stems were so tender, I did not omit the stems.
• 1/2 a medium white onion, chopped coarsely
• 1 generous pinch thyme leaves
• 3 T arrowroot (a wonderful thickener found in the bulk department of Whole Foods)
• 1 quart Imagine organic veggie broth (I swear by this brand, and I tried them all!)
• 3/4 C. full fat organic coconut milk (don’t wimp out and use the diluted stuff!)
• 1/4 C. good quality sherry (or in this case, I used Lairds Apple Brandy, as it was handy)
• 2 t. Himalayan salt (I adore this salt)
• 5-6 grinds of white pepper
• chopped parsley (I always have fresh parsley growing somewhere in my garden)

OK, are you ready for this lesson?

Begin by melting the ghee and coconut oil in the pot over medium heat. Add the chopped onions and saute for 2-3 minutes.

saute onions then add baby bellas

Add sliced mushrooms and salt. Continue to saute for 8 minutes, stirring occasionally.
Sprinkle in arrowroot powder and stir constantly for 1 minute. (Do not be tempted to substitute corn starch).

add veggie stock and simmer

Add full quart of veggie stock, pepper and increase heat to med-high until soup begins to simmer. Reduce heat back to medium and simmer for 10 minutes, uncovered, stirring occasionally.
Add coconut milk, sherry or brandy (optional). Do not boil.
At this point, chopped parsley may be added, or the soup may be pureed in batches in a blender for a smooth, creamy soup.

finished soup in minutes

Today I chose to leave the mushrooms in a rustic fashion with a few stems of parsley for garnish.
IF you have followed this recipe without deviation, you will have a silky, delicious, healthy, comforting meal to savor.

Disclaimer: For the past three months, I have followed the eating guidelines of Dr. Terry Wahls, author of The Wahls Protocol.  NO, I do not have any health issues, yet her protocol of NO dairy, NO sugar, NO gluten caught my attention, after numerous UVA students mentioned this diet to me while at market this summer. I adapted this recipe to suit Dr. Wahls guidelines and hope you enjoy this comfort food. And no, I do not receive any compensation for mentioning/showing the list of ingredients or from Dr. Terry Wahls. I simply believe these products are superb and this diet extremely beneficial to my lifestyle.

Let me know if you follow this protocol and if you find this soup delectable.

Copyright © 2014 by Diane LaSauce All Rights Reserved