Healthy Curry Coconut Curry Pumpkin Soup

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  • 2 T pumpkin seeds

  • 2 T Ghee (or you can use butter)

  • 3 T Tapioca Flour

  • 2 T Curry Powder

  • 4 Cups Low Sodium Organic Vegetable broth

  • 1 (29 ounce) can pumpkin or you can roast a small pumpkin as well

  • 1 ½ cups low fat coconut milk (I use Trader Joe’s Brand)

  • 2 T coconut aminos

  • 1 T coconut sugar (sometimes I leave out)

  • Salt and pepper to taste.


INSTRUCTIONS

  1. Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Place the pumpkin on the pan and drizzle each half with just enough olive oil to lightly coat the pumpkin on the inside (about 1 teaspoon each). Rub the oil over the inside of the pumpkin and sprinkle it with salt and pepper.

  2. Turn the pumpkin face down and roast until it is tender and completely cooked through, about 45 to 50 minutes. Set the squash aside until it’s cool enough to handle, about 10 minutes. Then use a large spoon to scoop the pumpkin flesh into a bowl and discard the tough skin.

  3. Arrange pumpkin seeds in a single layer on a baking sheet. Toast in preheated oven for about 7-10 minutes, or until seeds begin to brown.

  4. Melt butter in a large pot over medium heat. Stir in flour and curry powder until smooth. Cook, stirring, until mixture begins to bubble. Gradually whisk in broth and cook until thickened. Stir in pureed (if you made fresh) pumpkin and coconut milk. Season with coconut aminos, sugar, salt, and pepper.

  5. Bring just to a boil, then remove from heat. Garnish with roasted pumpkin seeds.

 If you roast fresh Pumpkin follow the steps below! 

If you choose to make fresh pumpkin, follow steps below! 

  1. If have a high-performance blender like a Vitamix or Blendtec (you could also use an immersion blender instead), transfer the cooked pumpkin to your blender. Add in the ghee, flour, curry powder, vegetable broth, coconut cream, coconut aminos, coconut sugar and salt and pepper. Pour in batches into your blender, being careful not to fill the container past the maximum fill line (you can work in batches if necessary and stir in any remaining broth later). Securely fasten the lid and select the soup preset, being careful to avoid hot steam escaping from the lid. The blender will stop running once the soup is super creamy and hot.

  2. If you would like to thin out your soup a bit more, stir in a little more broth if needed, if you used a small pumpkin, you might want to leave it as is. Taste and stir in more salt and pepper, if necessary.

  3. Serve immediately (I like to top each bowl with a little more black pepper). Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months.

Serves 6

Nutrition:  Calories  182  Fat 12.4g  Carbs 18.9g  Protein 1.8g  Fiber 1.8g  Sugar 7.5g

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Spicy Asian Inspired Bone Broth Soup

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  • 4-5 lbs. of grass-fed beef bone (marrow)

  • 4 carrots

  • 1 leek (green parts only to keep low fodmap)

  • 1/2 tsp. ground cloves

  • 1 tbs. garlic oil

  • 1 tbs. grated ginger

  • 1/2 tsp. crushed red pepper flakes (can omit)

  • 4 tbs. coconut aminos

  • 1 tsp. sesame oil

  • 2 tbs. gluten free fish sauce (Red Boat)

  • 1 large piece of ginger pealed

  • Himalayan salt to taste (I used 1 teaspoon)

The Toppings

cilantro
basil
spinach
scallions (green parts only to keep low fodmap)
rice noodles (optional)

Cooking Suggestions

  1. Place bones about 4-5 pounds on a cookie sheet and bake for 20-25 mins. at 425 degrees.

  2. Pull out bones and place bones into instant pot and cover with filtered water and two tablespoons of apple cider vinegar prior to cooking. This helps to pull out important nutrients from the bones. Make sure not to overfill the filtered water. There is a line inside instant pot for how high you can fill the liquid.

  3. While the bones are soaking continue to add peeled ginger, 4 carrots, leek, garlic oil, ginger, red pepper, coconut aminos, sesame oil, and fish sauce.

  4. Soup setting on Instant Pot for 120 minutes.

  5. Once finished discard the bones and pass through a sieve to make it clear, reserve the carrots and leeks if you’d like to chop them to put in your soup - I personally love it!

  6. After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth. Now, you may be thinking Angie you are missing the protein! Don’t worry I’ve got you covered!

Here’s what I did.

  • 2 lbs. organic ground turkey

  • 1 bunch of cilantro (chopped)

  • 1/2 tsp. salt

  • 1/2 cup of broth from above to help sauté in nonstick pan (I use ceramic)

  • a little crushed red pepper and a dash of cloves again I liked this combo! You can omit if needed. You know I LOVE my protein!


Directions:

Add ground turkey to nonstick pan, heat on medium, once half way done add cilantro, salt, 1/2 cup bone broth or more if needed from above and if you like a bit of heat add red pepper flakes with cloves. Trust me it’s delicious! Cook until done and once soup is strained pour yourself a bowl of goodness and add the ground turkey to the soup and there you have it! A Magic Plate! Protein, Carbs, Fat.

Don’t forget to add you toppings! I added more cilantro which is sooooo good for liver detoxification, spinach and fresh basil. You can add noodles to give you some carbs if needed this particular time I did not just EXTRA PROTEIN - HA! YUM!