Tradition dies hard. When I was growing up, my parents used to make turkey soup the day after Thanksgiving, using the turkey carcass.  My mother would wrap up any and all the leftover turkey meat and freeze it for future meals. She would then place the turkey carcass with vegetables in a large stockpot and simmer it all day, the aroma wafting all through the house.

This Heritage turkey soup is an updated version of my parents’ recipe. For example, we use sweet potatoes instead of Russet potatoes and the seasonings give the soup our own spin.

Heritage Turkey Soup

Leftover turkey carcass (ours was from a 12-pound turkey)
Any big leftover bones, like those from the legs and/or wings

Vegetables
2 medium organic carrots, cut into chunks, then minced in food processor
1 large organic onion, roughly cut into chunks, then minced in food processor
3 stalks organic celery, peeled, cut into chunks, then minced in food processor
1 medium organic sweet potato (with skin), diced
4 Szechuan whole dried (red) chili peppers

Seasonings
1/2 teaspoon smoked Spanish paprika
1/4 teaspoon chipotle powder
1 teaspoon dried oregano
1 heaping teaspoon Herbs de Provence
2 bay leaves
2 teaspoons Celtic sea salt
Freshly ground black pepper

Place the turkey carcass and bones in a large 8- to 10-quart stockpot. Add enough filtered water to cover the carcass and bones. I used approximately 1 gallon (4 quarts) of cold filtered water.

Turn heat to high, cover stockpot, and bring water to a roiling boil. Then, lower heat and simmer stock for apx. 2 hours.

Remove the carcass and the bones from the stockpot.  Pour an additional 1 quart (32 oz) of filtered water into the simmering stock.  When cool enough to handle, pull all the turkey meat off of the turkey carcass.

While you are removing the meat, add the carrots, onion, celery and sweet potato to the turkey stock. Over high heat, bring the vegetable-turkey stock to a roiling boil (do not cover stockpot).  Once the water comes to a roiling boil, let it boil for 2-3 minutes.

Reduce heat to a simmer. Add back the turkey meat and 4 dried Sichuan red peppers. Place a large branch of thyme OR tie several strands of thyme together with kitchen string in the soup. Let simmer for 30 mins.Add seasonings: Spanish paprika, chipotle, oregano, herb de Provence, bay leaves, Celtic sea salt and freshly ground black pepper.  Simmer mixture another 25-30 minutes.

Stir in 3 tablespoons of fresh cilantro.

Ladle into individual bowls and sprinkle with chopped cilantro.

It’s been a long winter to spring transition (as in cold and raw). When Chris came down with a nasty virus (which he subsequently passed onto me!), it wreaked havoc on his sinuses…resulting in major head congestion, runny nose, post-nasal drip and a persistent sore throat. Since I was under the weather, myself, I made a large vat of spicy ginger turkey “noodle” soup. It’s what I call a “functional” soup because it is rich in nutrients that help fight a virus, whether a cold or the flu.

Happily, I was able to make this soup as nutrient-dense as possible, while expending minimal effort. For example, rather than make bone broth, myself, I bought a high-quality (pre-made) organic chicken bone-broth; carrot “noodles” that were already spiralized (thank you Whole Foods!); and two package of quick-cooking, low-carb and 100% gluten-free shirataki noodles.

This soup was just the antidote that helped Chris get back up on his feet in two days…and it got me through a stretch of low immunity.
The key immune-boosting ingredients are:

Fresh ginger. Contains gingerol, an anti-inflammatory compound, that can help kill the rhinoviruses that cause colds. Ginger is also a warming spice; it can effectively heat up the body, especially if you feel chilled because of a cold or flu.

*Chipotle powder.  *Optional (include only if you tolerate nightshades). Chipotle adds a smoky piquancy and heat that can help clear sinus congestion, thanks to the capsaicin it contains.

Carrots. Are a rich source of carotene, which converts to Vitamin A in the body.  When you’re fighting a virus, you want to be getting enough Vitamin A because it promotes a healthy immune system; Vitamin A also helps with the amping up white blood cells to fight infection. I made it easy on myself and bought spiralized carrots from Whole Foods.

Organic chicken bone broth.  Supports the immune system.  It contains a high concentration of minerals and amino acids that help reduce inflammation.

Organic, pasture-raised ground turkey. Easy-to-digest protein can provide the energy to build antibodies and fight infection.
Shirataki noodles. These very low-carb, low-calorie gelatinous noodles (they look similar to bean thread noodles) are composed mostly of water and glucomannon, a type of water-soluble fiber that comes from the root of the konjac yam plant; it is also a prebiotic that feed good bacteria. You want to nourish good gut health since apx. 70-80% of your immune system lives in the gut.

Cilantro. I love the fresh, herbaceous taste of cilantro, but it is also an unexpected and good source of vitamin A.
 

Spicy Ginger Turkey “Noodle” Soup

2 medium yellow onions, finely chopped (in food processor)
4 plump garlic cloves, minced
4 tablespoons minced gingerroot
2 teaspoons organic chipotle powder
1 teaspoon ground cinnamon
1 teaspoon ground cardamom
1 teaspoon dried oregano
1 pound organic ground turkey
1 package spiralized carrots “noodles”
2 packages Miracle noodles
1-1/2 tablespoons coconut oil
16 oz. Kettle & Fire organic chicken bone broth
2 quarts (64 oz) filtered water
1 teaspoon Celtic sea salt, or to taste
1 bunch organic cilantro, finely chopped

Warm coconut oil in a 5-quart Dutch oven over medium-high heat.  When oil is hot, but not smoking, add onions and saute apx. 4 minutes.  Lower heat to medium (or, adjust to a lower flame if necessary).  Add minced garlic and gingerroot and saute another minute.  Stir in the chipotle, cinnamon, cardamom and dried oregano, mixing well with the onion-garlic-ginger mixture.  Add ground turkey, breaking up into small pieces, cooking about 3-4 minutes, or until no visible pink shows.  Stir in spiralized carrot “noodles” and combine well with other ingredients.

When the turkey and carrots begin to stick to the bottom of the Dutch oven, add the chicken broth and filtered water.  Bring to a boil, then reduce heat to low.  Simmer another 15 minutes.  When the soup is finished cooking, stir in the Celtic sea salt, adding more to taste.

Ladle soup into bowls, with the turkey, carrot and noodle mixture divided equally among the bowls. Top with chopped cilantro.

An authentic Vietnamese pho is made with a long-simmered beef marrow bone broth (or oxtail bones), flavored with star anise, ginger, and cloves. Savory additions include rice noodles, thin slices of beef, yellow onions, scallions and cilantro. Other topping options can include bean sprouts, herbs, chilies and lime juice.

I honored my craving by making a fast and easy version of pho.  I simply added two quarts of quality, filtered water to one package of 100% organic beef bone broth, brought it to a boil and let it simmer. In another Dutch oven, I sauteed 1 pound of 100% grass-fed ground lamb in 1 tablespoon of coconut oil until browned, apx. 5 mins.  After draining the fat, I set aside the cooked lamb. I chopped one bunch of organic cilantro and sliced one bunch of organic scallions into thin rounds. To the broth, I added 1 package of gluten-free, grain-free, low-carb konjac noodles, simmering 3-4 minutes. I then stirred the cooked ground lamb into the broth.

The rest is assembly. Ladle the broth with noodles and ground lamb into a lage soup bowl. Garnish with scallions, cilantro, and a generous dollop of fermented spicy radish salad (this is what I had on hand). You can substitute kimchee or any other cultured vegetable for the radish salad, if desired.

I used ground lamb because lamb is effective at warming the body, especially a flu-chilled body (I was so chilled that I had to wear 3 layers to bed!).

It was a delicious way to take my “medicine”. And effective… I was up and moving around the next day!

The good news: making this soup yourself requires very little “cooking” skills.  Yes, you’ll do some prep work chopping, but other than that, your oven and blender do the heavy lifting.  Butternut squash is an excellent source of immune-boosting nutrients, but commercial butternut squash soups—even those labeled “organic”—often contain excess sodium, added sugars, processed oils (eg., canola) and allergens (e.g., soy milk or dairy) that contribute to inflammation. Though soy- and dairy-free, this apple-butternut squash achieves delicious creaminess via the roasting and blending process.  Its natural sweetness comes from apples.

A nutrient-dense carbohydrate, butternut squash is an excellent source of vitamins A and C, B vitamins and a good source of potassium and magnesium. Its high fiber content makes butternut squash a great detox food: it takes longer to digest (you’ll feel full longer) and promotes healthy elimination.

Apples are rich in antioxidants, particularly, vitamin C. Use organic apples since conventionally grown apples contain a high amount of pesticide residue. Since the skin of the apple contains nutrient rich compounds, keep the apple skin on when you make this soup to maximize your vitamin, mineral and antioxidant (eg, quercetin) intake.

Parsley also contains immune-protective antioxidant nutrients; it is an excellent source of vitamin C and a good source of vitamin A. So, be sure to sprinkle a generous amount of parsley on your soup.

Apple Butternut Squash Soup
Yield: 4 servings

2 organic apples with skin, like Empire, chopped
3 pounds butternut squash, peeled, and cubed
1 medium yellow onion, well chopped
2 tablespoons unrefined (or raw) coconut oil, melted
2 tablespoons minced fresh gingerroot
4 cups low-sodium vegetable broth OR filtered water
1 small bunch parsley, rinsed well and chopped
Celtic sea salt, to taste

Preheat the oven to 400˚F.

Line one large, heavy-bottomed cookie sheet (or two medium cookie sheets) with parchment paper.

Add apples, butternut squash and onion to a large mixing bowl. Drizzle the melted coconut oil over the apples, squash and onion and mix well, coating the mixture well.

Arrange mixture on parchment-lined cookie sheet in a single layer. Place on center rack in oven and roast for 20 minutes. Turn cookie sheet around, and roast another 20 minutes, or until the apple-squash mixture is soft and slightly browned (not burned!) around the edges. Remove from oven.

Transfer roasted apple-squash-onion mixture to a Dutch oven or large soup pot. Add the minced ginger and the broth OR water. Bring mixture to a boil. Reduce heat to a simmer; cook, covered, apx. 10 minutes. Use an immersion blender to blend soup. Or, transfer mixture to a high-speed blender and blend until soup is smooth and creamy.

Ladle into serving bowls. Sprinkle chopped parsley over apple butternut squah soup. Add a pinch of Celtic sea salt; season to taste.

An excellent source of vitamins (K1, A, B2, B6, folate , E and C), minerals (manganese, magnesium, iron, copper, calcium, potassium) and fiber, spinach is a nutrient-dense leafy green. Fresh spinach is also one of the richest sources of chlorophyll, the pigment that gives spinach its green color and helps your liver break down and eliminate toxins.   By binding with environmental toxins, like heavy metals, some carcinogens and pesticides, chlorophyll can prevent the body from absorbing these harmful substances.

Spinach is versatile and easy to prepare. When you buy fresh bunches of spinach from the farmer’s market, be sure to wash the leaves well to remove any residual grit. The easiest way to do this is to soak the spinach in a large bowl of water with a tablespoon or so of apple cider vinegar. Agitate the leaves before transferring spinach to a salad spinner. Spin dry.

If you like garlicky spinach, thinly slice a few cloves of garlic. Add 1 tablespoon of olive oil to a stainless steel skillet or 3 quart saucepan, and sauté the sliced garlic for a minute. Stir in spinach and let cook 1 to 3 minutes, or until wilted.

Or, you can simply heat a large stainless steel skillet (I like to use a 10- or 12-inch skillet with high sides) over a medium flame. Add the spinach, stirring until it wilts. Spinach releases a lot of water when it cooks, so there’s no need to add anything to the pan. When all the spinach has wilted, transfer to a serving dish and season with Celtic sea salt, to taste, and toss with a drizzle of quality extra-virgin olive oil.

Organic boxed baby spinach is readily available at most supermarkets. Even if it’s “pre-washed” baby spinach, give the spinach a good rinse (I always wash anything that’s been packaged in plastic) to perk up its flavor. You can make a baby spinach salad, flavored with crumbled, nitrate-free, reduced-sodium all-natural bacon and toasted walnuts. Or, you can add to green smoothies or protein shakes. You can also make this delicious, light and creamy raw spinach “soup”—no “cooking” required.

Creamy Raw Spinach Soup
2 servings

1 cup water
1-1/2 cups spinach
1 avocado
1 stalk celery
1 clove garlic
1 teaspoon minced ginger root
1/2 teaspoon Celtic sea salt
1/2 cup unsweetened, dairy-free milk
Dash cumin

Place all ingredients into a high speed blender or Nutribullet and blend to a smooth and creamy texture.

Most people have a love / hate relationship with this heart-healthy, cancer-fighting brassica. I confess that I fall in the latter camp. Although I love broccoli raab, and I regularly eat a variety of cruciferous vegetables, from kale and collard greens, to Brussels sprouts and arugula, I am not a fan of broccoli. Perhaps, it’s because I’m hypothyroid and, as a food sensitivity test revealed, it’s a food that—for me—triggers an immune system reaction. Don’t get me wrong: broccoli is a super healthy food; my body simply does not receive it as a healthy food. On occasion, however, I will make (and thoroughly enjoy) the creamy curry-ginger broccoli soup in the recipe below. It’s easy to digest and sating.
If you love−or, at least like—broccoli, and you eat it regularly, you’re in a good place.
Studies link broccoli to many health benefits, including a reduced risk of heart disease and stroke. (Diabetics, in particular, are at high risk for heart disease, stroke and other health complications as a result of damaged blood vessels.)

In addition to its famous cancer-fighting properties—such as isothiocynates, phytochemicals that play a role in cancer prevention—broccoli is also a concentrated source of sulforaphane, a compound that exerts an antioxidant effect, helping promote heart health. In a study published by Arteriosclerosis, Thrombosis and Vascular Biology, researchers at the Imperial College in London, found that sulforaphane activates a protein called Nrf2, which can help reduce inflammation and the build-up of arterial plaque.

Rich in soluble fiber, broccoli can also help lower cholesterol. How? Because the soluble fiber in broccoli binds with the cholesterol in the blood; this makes cholesterol easier to excrete, thereby helping reduce cholesterol levels.  Take note: the cholesterol-lowering ability of broccoli is markedly enhanced if you eat it cooked (ideally, steamed)—versus eating raw broccoli.

Like any good-for-you food, you have to eat broccoli on a regular basis to reap its health benefits. One cup of cooked broccoli is a great source source of vitamin K1, vitamin C, fiber, minerals and B vitamins. Aim for 2 cups of cooked broccoli twice a week for a minimum average beneficial amount.

If you’re not a broccoli lover, try this Curry-Ginger Broccoli Soup, which will, hopefully, get you to first base.
You can enjoy this creamy (dairy-free), filling soup vegetarian-style (see photo below).  Or you can add healthy fats (coconut milk and avocado) and / or  meat or fish protein (like sardines, pictured above) for a Paleo-friendly one-pot meal.

Creamy Curry-Ginger Broccoli Soup

Serves 4 to 6 people

1-1/2 pounds broccoli, ends discarded
2 large onions, peeled and diced
2 cloves garlic, peeled
1 tablespoon minced fresh ginger root
1-1/2 tablespoons curry powder
Grated orange zest of 1 well-washed orange
4 cups organic chicken or vegetable broth,
homemade bone broth, or water
1 avocado, peeled, seed removed
2 tablespoons coconut oil, OR
fat of choice (eg, ghee, grass-fed butter or olive oil)
Optional: 1 cup full-fat coconut milk
Optional: shredded pasture-raised chicken or pork, grass-fed beef or canned wild sardines

Garnish:
2 to 4 tablespoons chopped parsley
Chopped avocado

For the broccoli: Trim the ends of the broccoli. Cut broccoli to separate the florets from the stalks. Don’t discard the broccoli stalks: simply trim off the hard, woody exterior, then cut the stalk on the diagonal into 1/2-inch pieces. Cut the florets into roughly uniform-sized pieces.
Place broccoli in a large glass or stainless steel bowl. Add filtered water to cover. Stir in 1 tablespoon of apple cider vinegar. Let soak for 8-10 minutes. Drain broccoli. Set aside.

To cook the soup: In a large, heavy-bottomed stock pot OR stainless steel or enameled cast iron Dutch oven, melt the coconut oil over medium heat.

Add the onions and sauté over medium-low heat about 8 minutes, or until soft and translucent.

Stir in ginger and curry powder, about 1 minute, or until well blended.

Add broccoli, stirring until it begins sticking slightly to the bottom of the pot.

Add chicken broth, bone broth or water. There should be enough liquid to cover the vegetables. Bring mixture to a boil. Reduce heat and simmer for 20 minutes, or until the vegetables are tender.

Stir in the orange zest

Remove pot from the heat. Take off the lid, and let the soup cool slightly (about 10 minutes).

Puree broccoli soup: In batches, puree broccoli mixture, adding chopped avocado to each batch, in a blender until smooth and creamy. Pour pureed soup into a non-reactive bowl.

After the entire mixture has been pureed, add broccoli soup back to the pot and rewarm over low heat. Optional: add 1/2 cup of coconut milk, whisking until well incorporated.

Season with Celtic sea salt and freshly ground pepper.

Ladle broccoli soup into bowls. Garnish with diced avocado and parsley.

If desired: add shredded (cooked and rewarmed) meat or sardines for added protein.

Cucumbers are a rich source of antioxidants, like vitamin C and beta-carotene; manganese; Vitamin K; and flavonoids, like quercetin, a natural “anti-histamine”, and cancer-fighting kaempferol

Exerting a natural cooling effect, cucumbers are great for the skin. Animal studies suggest that cucumber extract may help reduce inflammation by inhibiting the activity of pro-inflammatory enzymes. Their cooling nature makes them a popular ingredient in many skincare products. Sliced or juiced, cucumbers can be used as a natural beauty aid for reducing puffiness under the eyes and as a facial toner or mask to enhance the complexion. The silicon and sulfur in cucumber juice may also help promote hair growth.

As a food, cucumbers are versatile. You can eat them raw, pickled or cooked. Thinly sliced, they’re perfect in salads, sushi rolls or simply plain with a sprinkle of sea salt. Add diced cucumber to a creamy raita and serve with grilled chicken or fish. I also like cucumbers grated and tossed with cellophane noodles, olive oil and a generous handful of cilantro.

To maximize the health benefits of cucumbers, be mindful of eating only organic cucumbers. Unfortunately, thin-skinned cucumbers rank #9 on the Environmental Working Group’s “Dirty Dozen” list of produce that retains the most pesticide residue.

Cucumbers sold in supermarkets are often coated with a waxy residue. This wax, supposedly food-grade and safe, can come from one of four sources: carnabu wax (from the carnauba palm tree), beeswax, shellac (from a beetle) and petroleum-based waxes (not good, nor desirable!). Natural or not, I don’t care for the waxy texture, so I only buy unwaxed cucumbers at the farmers’ market. (Historically, I’ve also raided my neighbor’s garden for cucumbers!).

One delicious way to enjoy cucumber—and beat the summer heat—is to make a creamy, no-cook cucumber soup from my seasonal Clean Eating Cleanse program; recipe below.

Creamy Raw Cucumber Soup

Serves 2

2 large organic cucumbers, peeled, de-seeded and roughly chopped
1 avocado
Juice of half a lemon
Handful of cilantro, roughly chopped
1 teaspoon Celtic sea salt

Blend all the ingredients—cucumbers, avocado, fresh cilantro, lemon juice and sea salt—in a high-powered blender or food processor.

Serve—and enjoy!

Creamy Raw Beet Soup
2 servings

1 whole avocado, peeled, and added to the blender or food processor
1/2 medium beet OR 1 small beet, peeled (use a peeler) and chopped
2 carrots, ends trimmed and roughly chopped
1 clove garlic
2 tablespoons raw apple cider vinegar (like Bragg’s or Eden)
Pinch cayenne
1/2 teaspoon sea salt (I like Celtic sea salt)
1 cup of water or 100% coconut water (NOT flavored coconut water)
Juice of 1 lemon
Raw pumpkin seeds for garnish
Freshly ground pepper, to taste (optional)

Place all ingredients in a food processor, high-speed blender, or Nutribullet and blend to a smooth and creamy texture.

Garnish with raw pumpkin seeds.