Super Easy Primal Chili

I like to make large dishes I can portion out for the week. This beanless chili is one of my favorite recipes that I will eat anytime of year.

1-2lbs ground beef
2 peppers, diced (I used Anaheim but any large pepper is fine)
1 large onion, diced
1 28oz can chopped organic tomatoes
1 14oz can FireRoasted tomatoes
2 tbsp tomato paste
2-3 cups water or chicken broth
1 chipotle in adobo
2 tbsp gluten-free Tamari (soy sauce)
3 tbsp chili powder
1/2 tsp cayenne
2 tbsp salt

Brown ground beef in large pot or dutch oven. Add peppers and onion and cook until the onions are translucent. Stir in both cans of tomatoes and tomato paste and cook 3-5 minutes. Pour in enough water to reach your desired thickness.

In a small blender, puree chipotle and some adobo sauce with tamari and the remaining spices. Pour in chili and cook at least 30 minutes. Because there are no beans in this chili, it can theoretically be eaten immediately, but like all soups, it is better the next day.

Serve with avocado cream and fresh-squeezed lime juice

1 Cup Beanless Chili
Calories: 207
Fat: 12g
Carbs: 1g
Protein: 20g

Pho Bo (Beef Soup)

Typically Pho Bo is a noodle-based soup, but we replaced the noodles with meaty, thinly sliced shitake mushrooms. This recipe looks complicated, but it is really easy. Don't forgo the broth; adding the flavors of the onion, ginger and cloves is absolutely necessary.

Broth:
2 cups vegetable broth
1 cup water
1 onion, quartered
2 garlic cloves
2 tbsp peeled ginger root
1 tsp whole cloves
1 tsp salt

Heat all ingredients in a large soup pot. Bring to a boil, simmer 15 minutes, then strain back into pot.

8oz shitake mushrooms, sliced
2 tbsp fish sauce
1 lb beef sirloin, sliced
1 onion, sliced
Broth (recipe above)

Put mushrooms, fish sauce and onions into hot broth. Simmer, then add beef about 5 minutes before serving.

Serve with:
beans sprouts
jalapenos
lime
cilantro

Roasted Tomato Bisque

Tomatoes are incredibly low carb and low on the glycemic index. This bisque is almost sweet and really easy to make. Use whatever fresh tomatoes you have on had to roast and serve it with the savory egg muffins.

6-8 vine ripe tomatoes
1 pint grape or cherry tomatoes
1 tbsp balsamic vinegar
1 tbsp olive oil
salt and pepper
1 tbsp fresh basil chiffonade
1 tbsp butter
1/8 cup chopped sun-dried tomatoes (packed in oil)
1/2 onion, chopped
1-2 cups vegetable broth
1 tbsp oil (from the sun-dried tomatoes)


Heat your oven to 400. Half the vine ripe tomatoes and scoop out the insides. Place them and the grape or cherry tomatoes on a baking sheet covered with aluminum foil and sprayed with olive oil cooking spray. Drizzle the olive oil and balsamic vinegar over them, then sprinkle on salt, pepper and basil. Cook 20 -25 minutes or until the cherry tomatoes are just starting to burst. Remove from heat and let cool.

In a medium soup pot, heat butter, then pour in sun-dried tomatoes and onion. Season with salt and pepper and cook until onions are soft. Add in the roasted tomatoes and stir, then pour in the vegetable broth. Cover and cook at least 15 minutes.

Pour the soup into a blender and puree until the large chunks are gone. Stir in the last tablespoon of olive oil from the sun-dried tomatoes and serve topped with fresh basil.

Creamy Crab Soup

No one will ever believe that this rich soup does not contain cups and cups of cream. I came upon this recipe by accident; trying to make squash soup but turning into a mild, frothy puree. Mike had the idea to add the lump crab, which he said reminded him of a soup he ate in New Orleans. Oysters would also go well in this soup.

1/2 lb lump crab meat
2-3 cups chopped yellow squash
1 tbsp butter
2-3 cups vegetable oil
2 tbsp fresh basil chiffonade
salt and pepper

Heat a soup pot to medium-high, then add butter and squash. Saute 3-4 minutes, seasoning with salt and pepper, then add vegetable broth. Bring to a boil, reduce and cover, cooking about 20 minutes. Let the soup sit for at least 10 minutes, then pour into a blender, adding basil.

Puree until completely smooth and frothy, almost 2 minutes. Pour back into soup pot, bring to low heat and add lump crab. Season with more salt and pepper if necessary.

Creamy Arugula Soup

Although this creamy soup contains no half and half or cream, it has a smooth and rich texture from the pureed cauliflower. This is a great way to use up your leftover mashed cauliflower (although we have never had leftovers). The arugula adds a spicy flavor to this simple, low-carb side.

1/2 cup chopped onion
2 cups cauliflower
1/2 tsp butter or olive oil
salt and pepper
2 cups vegetable broth
1 large bag pre-washed spinach or arugula

Heat a soup pot to medium and mist with olive oil cooking spray. Add onion and cook until soft, about 4 minutes, Add butter, then cauliflower and season with salt and pepper. Cook until cauliflower is just starting to brown, then pour in broth. Cover, bring to a boil, reduce heat and cook 15-20 minutes.
Stir in arugula and once it has wilted (it will take just a minute) pour soup into blender. Puree until smooth and serve topped with a sprinkle of Parmesan cheese.

African Chicken Soup

This soup is rich, creamy and extremely comforting.

1 tsp oil or butter
1 onion, chopped
1 sweet potato, diced
1 lb chicken breasts, diced
1/2 tsp each:
coriander, cumin, red pepper flakes, cinnamon
1 tsp each:
salt, curry powder
1 tsp minced ginger
1 tsp minced garlic
2 cups chicken broth
1 can diced tomatoes, drained
1/2 cup peanut butter
1/2 cup coconut milk

Heat the oil or butter in a soup pot. Add onion and sweet potato and cook until softened. Add chicken and cook 3-4 minutes, then add all the dry seasonings and the garlic and ginger. Cook another 3-4 minutes, then pour in chicken broth and diced tomatoes. Bring to a boil, reduce and cover. Cook 20 minutes, then add peanut butter and coconut milk.

Green Pea Soup

Keeping low-carb vegetables and fruit in the freezer is a great way to stay on top of your diet. Spinach, strawberries, peaches, edamame and green peas are just some of the frozen produce I keep in stock. Green peas are low carb and easy to throw into salads or soup. Here is a quick soup recipe.

10oz bag frozen green peas
1 onion chopped
1 tbsp butter or oil
salt and pepper
thyme
2 cups vegetable or chicken broth
1/2 cup Greek or non-fat yogurt

Heat butter or olive oil in a soup pot. Add onion and season with salt, pepper and thyme. Cook 3-4 minutes, then pour in frozen peas. Stir a couple of minutes, then pour in vegetable broth. Bring soup to a boil, then cover, reduce and cook 15-20 minutes.
Pour soup into a blender or, using an immersion blender, puree until smooth. Add yogurt and blender another 10 seconds. Serve with a dollop of sour cream.

Pureed Kale

This kale dish is similar to creamed spinach or the Indian dish palak paneer.

1 bag fresh washed kale
1/2 onion
salt and pepper
1 pinch cayenne pepper
1/2 tsp curry powder
1-2 cups vegetable stock

Heat a pot to medium, then spray with olive oil or other organic cooking spray. Add onion and saute 2-3 minutes, then add the kale. Turn over and mix with a pair of tongs, then season with salt, pepper and a pinch of cayenne. Pour vegetable stock over kale and simmer 5-10 minutes. Puree in blender until pretty smooth, then serve hot.

Borscht

This gorgeous soup is a great way to use up leftover roasted beets. Although beets are higher in sugar than some carbs, they are an excellent source of fiber.

3 or 4 medium beets
1 tbsp olive oil
salt and pepper
1 tbsp butter or olive oil
1 onion
2-3 cups vegetable stock
1 tsp sour cream
1 green onion, chopped

Cook the beets using the previously posted recipe.
In a large skillet, add onion and butter. Cook 5-6 minutes, then season with salt and pepper. Add beets and vegetable stock, then bring to a boil. Reduce heat, cover and cook 15 minutes.
Pour soup into blender and puree until smooth. Serve with a dollop of sour cream and diced green onions.

Summer Squash Soup

In Florida, we can get yellow squash year round, which makes this low-carb soup a perfect addition to any meal. The buttery squash becomes rich and creamy when pureed; no extra cream needed.

6-7 yellow squash, diced

1 onion, diced

1 clove garlic (optional)

1-2 tbsp butter

2 cups vegetable broth

salt and pepper

1 tsp paprika

sour cream

Heat soup pot to medium-high. Add butter and once it melts, sauté onion and garlic for 7-8 minutes or until onions are translucent. Add squash and cook about 5 minutes, seasoning with salt, pepper and paprika. Pour in vegetable broth, cover and bring to a boil. Once the soup begins to just boil, reduce heat to low, cover again and let cook for 15-20 minutes.

Pour soup mixture in blender and process until just smooth (you can also use an immersion blender here). Put back in pot to keep warm until you are ready to serve. Top with a tiny bit of sour cream for rich flavor.

Sweet Potato Soup

This soup is amazing after it sits a day or two, so consider making in advance. Soups are a great way to get in those extra carbs and save money by stretching your ingredients.

2-3 tbsp butter or olive oil
1 large onion, diced
1 red bell pepper, diced
cayenne pepper
salt and pepper
½ clove garlic, diced
1 large sweet potato
2-4 cups vegetable broth
1 can (14.5oz) diced tomatoes, no juice
½ cup ground peanuts
1 tbsp honey
2-3 green onions, chopped

Heat butter or olive oil in medium soup pot. Add onions and peppers, season with salt and pepper and cook 5-8 minutes. Add garlic and cook another 2 minutes. Add sweet potato and season with a little more salt, then season with cayenne and sauté another 5 minutes. Add tomatoes (drain most of the juice before you put it in). Pour in enough vegetable or chicken broth to just cover the vegetables in the pot, then cover and bring to a boil. Reduce heat and simmer on low for 25 minutes.

Pour soup, in batches, in a large blender and puree until smooth. Return to soup pot and stir in peanut butter until it melts. Add honey, then taste to see if it needs more salt. Serve with a sprinkle of green onions.

Asparagus Soup

1 onion chopped

2 tbsp olive oil or butter

approx. 20 asparagus stalks

2 cups vegetable broth

salt and pepper

cayenne pepper

¼ cup half and half

Parmesan cheese

Trim white tips and the head off asparagus, then chop into 1 inch pieces. In a medium-sized pot, sauté onion in olive oil, seasoning with salt and pepper, for 5 minutes. Add asparagus, sauté another 5 minutes, add a sprinkle of cayenne. Pour in vegetable broth, cover and then bring to a boil. Reduce the heat and cook for 15 minutes or until asparagus is soft and tender.

Pour mixture into blender and puree. Pour back into pot, adding the half and half or cream. Heat, then serve with a sprinkle of parmesan cheese.

Roasted Red Pepper Soup

Quote from Mike: "This soup is banging". I think that says it all.

1 jar roasted red peppers
1/2 sweet onion, chopped
2-3 cups vegetable broth
2 tbsp olive oil or butter
1/4 cup half and half
salt and pepper
Parmesan cheese
cayenne pepper

Saute onion with butter or olive oil in a pan, approx. 8-10 minutes. Drain red peppers, chop, then place in pan, seasoning with salt, pepper and a dash of cayenne. After 2-3 minutes, add broth, then bring to a boil. Cover, reduce heat, cook 15-20 minutes. Pour soup into blender and blend until smooth. Put back in pan, then add half and half. Serve topped with a little Parmesan cheese or scallion.

Artichoke Soup

Artichokes are a great versatile, low-carb vegetable to cook with. The pesto gives this soup an extra kick while the artichokes make it rich. This soup is based on a recipe from Epicurious.com

Artichoke Soup

2-3 tbsp olive oil
1 150z can artichoke hearts, drained
1 small onion, sliced
2 cups vegetable broth

Pesto
1 cup (packed) fresh basil
1/8 cup toasted pine nuts
1/3 cup olive oil
salt and pepper

Place all pesto ingredients in food processor, mixing thoroughly. Heat a large skillet to medium high, add olive oil, then onions. Cook until onions are translucent, approximately 5-10 minutes. Add artichokes, saute 2-3 minutes, then add veggie broth. Bring to a boil, cover, reduce heat, cook 15-20 minutes.
Using an immersion blender or a blender, blend soup until almost smooth. Place in a bowl, drizzle with pesto.

French Onion Soup

French Onion soup is usually a restaurant favorite; not something you would make at your home. I had to reconsider the cheese/bread topping; the part that makes this soup so delicious. The cheese will brown regardless of the bread, so simply use a large slice of cheese on top and forgo the bread altogether.

French Onion Soup

2 cups beef broth

1 large onion, sliced thin

1-2 tbsp olive oil

salt and pepper

½ cup sherry or white wine

large slice of Jarlsberg or mozzarella cheese

In a medium pot, heat oil to med-high, then add onion. Saute until translucent, approx 8-10 minutes, season with salt and pepper. After the onions are finished, add beef broth and wine, then simmer 20-25 minutes.

Turn on broiler to high. Once soup is finished, spoon into an oven-safe cooking vessel, then place sliced cheese on top. Place bowls on a cookie sheet and broil in oven for 3-5 minutes or until cheese is golden brown.

Pumpkin Soup

1 can pumpkin
1 onion, chopped
1 tbsp olive oil
salt and pepper
1 tbsp dried thyme
3 cups chicken or vegetable broth
½ cup half and half or cream

Saute onion in oil, season with salt, pepper and thyme for approx. 10 minutes. Add pumpkin, then chicken broth. Cook for 20-25 minutes. If you want a smoother texture, use your emersion blender to puree soup. Add half and half right before serving.

Black bean Pumpkin Soup

15 1/2 ounce cans black beans (about 4 1/2 cups), rinsed and drained
1 cup drained canned tomatoes, chopped
1 1/4 cups chopped onion
1 tablespoon plus 2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 stick (1/4 cup) unsalted butter
4 cups vegetable broth
a 16-ounce can pumpkin pureé (about 1 1/2 cups)
1/2 cup dry Sherry

In a food processor coarsely pureé beans and tomatoes.
In a 6-quart heavy kettle cook onion, cumin, salt, and pepper in butter over moderate heat, stirring, until onion is softened and beginning to brown. Stir in bean pureé. Stir in broth, pumpkin, and Sherry until combined and simmer, uncovered, stirring occasionally, 25 minutes, or until thick enough to coat the back of a spoon.

This recipe is based on one I found in Gourmet Magazine.

Mushroom and Leek Soup

3 cups raw mushrooms*
2 leek stalks, well rinsed and chopped
1 tbsp olive oil
1 tbsp butter
3 cups vegetable broth
1/4 cup half and half
salt and pepper to taste
2-3 tbsp fresh basil, chiffonade

*(portabellas, shitakes, oysters, cremini, etc)

In a sauté pan, bring the olive oil to medium-high heat and add leeks. Let sweat for 10 minutes, adding salt towards the end. Then add mushrooms, more salt and pepper. Cook for 5 minutes, then add the chicken broth. Bring to a boil and then simmer for approx 20 minutes. Add basil and half and half, serve hot.