Special Dish for the Week: Mushroom and Lentil Soup with Rosemary

I continue my streak of weekly soup, warming the body and the soul in the chill of the winter months, sharing this Special Dish for the Week with several guests throughout the week—ones from as nearby as my next door neighbours who drop by for a short visit, from a little further away but very close to the heart, and from years past but remaining true—as I serve:

Mushroom and Lentil Soup with Rosemary

Mushroom and Lentil Soup with Rosemary

Mushroom and Lentil Soup with Rosemary

I select mushrooms as the main source of nutrients for this soup for their ability to produce and deliver their own vitamin D.

I begin my soup by soaking lentils over night, and preparing chicken bone broth a little in advance.

  • green lentils, pre-soaked and cooked separately with finely shredded wakame
  • carrots, cubed and cooked with lentils
  • broccoli stems, coarsely chopped and cooked with lentils

I use my hand blender to purée the lentil base to add later to the soup as another protein source and to make the soup more creamy.

Mushroom and Lentil Soup Ingredients

Mushroom and Lentil Soup Ingredients

The star herb / spice of this soup is rosemary, where I use its powdered form. Herbs and spices are known to have potent antioxidant and anti-inflammatory properties that help protect the body’s cells from damage by free radicals. The ingredients of the soup include:

  • bone broth (chicken, turkey, or duck)
  • small bits of meat flaked off the bones used to make broth
  • onion, coarsely chopped
  • garlic, minced
  • shiitake mushrooms, chopped finely
  • portobello mushrooms, chopped finely
  • 1 tsp rosemary powder
  • 1 tsp coriander powder
  • 1 tsp turmeric
  • 1 tsp black pepper
  • 1 tsp sea salt
  • 1 cup coconut milk
  • broccoli flowerettes, finely chopped and added raw as garnish
  • cilantro as garnish
Mushroom and Lentil Soup Dish

Mushroom and Lentil Soup Dish

Mixing the puréed the lentil base with the seasoned mushroom bone broth, I serve the soup garnished with finely chopped broccoli flowerettes that join the chopped cilantro, a recent favourite addition for raw nutrients and added texture.

Meal ideas & recipes from “The Wahls Protocol” book.

Special Dish for the Week: Leek and Potato Soup with Thyme

I discovered a little while ago how much I enjoy cooked leeks as another sulfur-rich vegetable, and I include them in one of this week’s two Special Dishes for the Week:

Leek and Potato Soup with Thyme

Leek and Yam Potato Soup with Thyme

Leek and Yam Potato Soup with Thyme

I serve this soup on several occasions this week where I am joined by a friendly dining companion. It is another excellent variation of the bone broth soup that is nutrient-rich and ever so flavourful, warming in heat and spices for the cool winter season.

I start by preparing the bone broth, and this week, I use chicken bones. While the bone broth simmers for several hours, I begin preparing the other soup ingredients: slicing, chopping, mincing. In another pot, I begin with sautéeing my leeks and onions in coconut oil, to intensify their flavours. I allow hem to brown little, to add a deeper colour to the soup.

Leek and Yam Potato Soup Ingredients

Leek and Yam Potato Soup Ingredients

I slowly add the remaining ingredients, which include:

  • 1 tsp coconut oil
  • 3 leeks, coarsely chopped
  • onion, coarsely chopped
  • bone broth (chicken, turkey, or duck)
  • garlic, minced
  • yam (or sweet or white potato), cubed
  • small bits of meat flaked off the bones used to make broth
  • broccoli stems, coarsely chopped
  • wakame seaweed flakes
  • 1 tsp dried thyme
  • 1 tsp thyme powder
  • 1 tsp turmeric
  • 1 tsp black pepper
  • sea salt, to taste
  • whipping cream
  • broccoli flowerettes, finely chopped and added raw as garnish
  • cilantro as garnish
Leek and Yam Potato Soup with Broccoli and Cilantro Garnish

Leek and Yam Potato Soup with Broccoli and Cilantro Garnish

This time, I decide to try something a little different with the broccoli and include its finely chopped flowerettes as garnish along with chopped cilantro, thus maintaining the raw nutrients of these greens. To my delight, this twist works well, especially once the cool and textured garnishing broccoli mixes into the warm soup, resulting in broccoli al dante.

Leek and Yam Potato Soup Dish

Leek and Yam Potato Soup Dish

Meal ideas & recipes from Canadian Living and from “The Wahls Protocol” book.

Special Dish for the Week: Spicy Bone Broth Broccoli and Onion Soup

For several weeks, I have been trying out the nutrient-rich magical potion of bone broth soup, adding various peppery and other spices as well as broccoli and onion for their sulfuric contributions, and this week for my Special Dish for the Week, I use duck bones to make my:

Spicy Bone Broth Broccoli and Onion Soup

Spicy Bone Broth Broccoli and Onion Soup

Spicy Bone Broth Broccoli and Onion Soup

I originally began making this soup began as bone-less vegetarian detoxifying fasting dish. However, the idea of a fast to someone who is already underweight and who likes to eat a lot can be highly stressful—and so very quickly, I turned a fast into a nutrient-rich detoxifier—gentle on the body, nourishing for the soul.

In the course of my recent nutritional and life-style readings, I am reminded of the virtues of the old-fashioned homemade chicken soup. Hence, I decide to combine the two concepts.

The nutrients in bone broth are apparently very good for bone, joint, and brain health—particularly if the bones are simmered for a long time (8 hours for chicken bones, 24 hours for harder bones like beef) in order to dissolve the cartilage from around the bones and the marrow from inside the bones.

I have been using this bone broth in a delicious and warming, Trojan Horse way to increase my daily intake of various anti-inflammatory spices and sulfur-rich veggies.

The typical ingredients of my bone broth soup include:

  • water (naturally)
  • bones (chicken, turkey, or duck)
  • onion, coarsely chopped
  • garlic, minced
  • carrot or yam, cubed
  • soaked over night red lentils or oven baked squash, cubed
  • broccoli, coarsely chopped and added towards the end
  • finely shredded kelp
  • 1-2 tsp cayenne pepper
  • 1 tsp oregano or thyme
  • 1 tsp turmeric or cumin
  • 1 tsp black pepper
  • sea salt, to taste
  • cilantro, chopped
Spicy Bone Broth Broccoli and Onion Soup Dish Garnished with Spinach and Cilantro

Spicy Bone Broth Broccoli and Onion Soup Dish Garnished with Spinach and Cilantro

I cook the bones for several hours on low heat. Then I let the bone broth cool enough to strain out the bones and peel away the small bits of meat, which I save and add back to the soup later. I return the bones back to the broth, and simmer them for another few hours. (Removing the meat from the bones is a bit easier before the bones have disintegrated too much.) Then I strain the bones out again, and begin adding the other ingredients into the bone broth. I let the soup simmer for 30-45 minutes, adding broccoli and cilantro towards the end.

I use my hand blender to purée half of the soup, tasting it for flavour and texture.

Sometimes I serve the soup with chopped raw spinach and more cilantro as garnish, to add more nutrients and enzymes from these raw leafy greens. I am glad to say that the soup turns out really well every time!

Meal ideas & recipes from “The Wahls Protocol” book.