Episode 7 Recipes for Soup and Crackers

Whole Grain Chicken Soup

Whole grains provide more fiber, Vitamin B, and minerals.
Portion Size: 2 cupsServings: 4

Add the fresh vegetables of your choice just long enough for them cook al dente’.

Ingredients:

• 3 cups of Chicken Broth
• 1 cup of whole grain* (soaked and rinsed)
• 2 garlic cloves, minced fine
• 2 oz onion minced fine
• A variety of fresh vegetables (green, red, orange, purple..)

Directions:

1. Add broth, onions, and garlic to a large soup pot and bring to a boil.  
2. Add whole grain of choice and simmer for 30 minutes.
3. Prepare seasonal vegetables by cutting in bit size pieces.
4. Cube chicken to desirable size.
5. Once grains are cooked, add vegetables just long enough to cook them (2-8 minutes for most).  Do not overcook so you can maintain some of the vulnerable water-soluble vitamins. Add cooked chicken just long enough to heat it up.

* Whole grains:  All these grains can be added uncooked to the broth
Farro, White Sonora Whole Wheat, or Whole Grain Noodles
Cook All absorption grains before adding to the broth
Rice, Quinoa, or Amaranth

Asparagus Soup

Portion Size: 1 1/2 cup

Servings: 4 

Ingredients:

• 1 T grass-fed butter
• 2 Leeks, finely sliced
• 4T Dry Sherry
• 2 bunches of asparagus, cut into 2 inch pieces, reserve tips,
• 2 cups of Chicken Broth
• 1 ounce of lemon juice (or lime juice or passion fruit)
• ½ cup of cultured cream*
• 2 T fresh Thyme, minced
• ½ tsp Himalayan salt
• ½ tsp pepper

Directions:

1. Melt butter and sauté leeks in a sauce 1 quart saucepan.
2. Add asparagus stems and cook until they begin to soften.
3. Add sherry and cook down
4. Add broth and seasoning.  Cook on medium heat for about 15 minutes.
5. Puree the soup in the blender (make sure you lid is secure and slowly increase the speed)
6. Return to the pot on low heat and slowly whisk in the grass-fed cultured cream.  The Cream is important because the fat will help absorb the fat soluble Vitamins in Asparagus, like E and K.
7. Top each serving with lemon juice and minced thyme.

 * or raw cream/milk or grassfed cream/milk

Crackers

Portion Size: 4 crackers (approx. 3" x 2")

Servings: 4

Preheat oven to 325

Ingredients:

• 1 C  whole wheat flour (or almond flour)
• 1/3 C chilled butter
• 2-3 T cold water

Season to your taste preferences (herbs, spices and dehydrated veggies)

• ½ C sesame seeds
• ½ tsp garlic powder
• 1 tsp minced rosemary

For the almond crackers, I used dehydrated vegetables

•   1T Dehydrated Kale*
•   1T Dehydrated Romenesco*
•   1/2 T  Dehydrated Leek*
•   1T Dehydrated Garlic

Directions:

1. Mix dry ingredients together so it is evenly distributed.  
2. Cut butter until fully distributed and a dough-like mixture begins to form. Add enough water to form a dough.  
3. Roll out dough on a well-floured surface to desired thickness. Cut into desired shapes, place on a cookie sheet.
4. Bake for 12 minutes turn over and bake 3-5 minutes or until toasted (lightly brown).

* ordered from Dr. Cowan’s Garden

Featured Foods:

Bone Nourishing Broth

Sprouts

• Rosie’s Pasture Raised Chicken

Spring Street Farms

•  Swiss Chard
•  Lemons
•  Leeks
•  Broccoli

Hayden Mill’s

•  White Sonora Whole Wheat flour
•  Farro

Dr. Cowan’s Garden

•  Leek Powder Dehydrated
•  Dehydrated Kale
•  Dehydrated Romanesco Powder