a note from Amy The recipes in this little sampler cookbook are specifically and lovingly crafted to heal and nourish the body. I truly believe that traditional practices of preparing and cooking food can (and should) be our main source of health and vitality. These recipes, then, use real, whole foods such as butter and cream, seasonal vegetables, animal proteins and fats, and both fresh and dried herbs. From personal experience, these nutrient-packed foods have the power to cleanse and nourish the body giving us life and hope, and filling us with gratitude. I m no professional chef by any means, but I m a passionate, first-hand witness to the power of whole foods, with a desire to share this knowledge and the gift of health with others. I truly hope you enjoy cozying up with these comforting winter soups, savoring the flavors, and knowing that your body and soul are receiving the love and nourishment they need to heal and thrive.
Homemade Healing Broth Prep time: 2 min Cook time: 24-48 hours Let s start with why these soups are called healing soups in the first place. The secret is in the broth. Collagen filled, nutrient-dense, and easily digestible, homemade broth is packed full of healing properties that keep our gut lining healthy and our cells vibrant. It was absolutely essential in my journey to health. Ingredients: Leftover beef, chicken, or turkey bones, skins, joints, etc. 1/4 c apple cider vinegar 1 onion, quartered 2 whole carrots 2 celery stalks 1/2 tsp sea salt 6 peppercorns 1 bouquet garni (I often use parsley, thyme, oregano, bay leaf) Filtered water Directions: 1. Place any bones, gelatinous cuts, skins, and joints into an extra large pot. 2. Add vegetables, salt, and peppercorns. 3. Add cold, filtered water until covered. 4. Add apple cider vinegar and let sit for 30 minutes. 5. Bring to a simmer and reduce heat to a very, very low simmer. 6. Cook for 24-48 hours, adding fresh or dried herbs the last hour of cooking. 7. Remove from heat, let cool, and strain out carcass (re-use if desired). Use or freeze immediately or store in the fridge for up to a week. page 3
Creamy Mushroom Prep time: 5 min Cook time: 20 min Serves: 4 A quick and simple soup with deep, heart-warming flavors. I thought I didn t like mushrooms until I fell in love with a mushroom soup I tried at a restaurant. My own healthy version using lactose-free cultured cream has quickly become my all-time favorite creamy soup. Ingredients: 2 Tbsp grass-fed butter or ghee 4 oz baby bella mushrooms 4 oz white button mushrooms 4 oz crimini mushooms 1 onion, chopped 1 tsp freshly minced garlic 1 tsp salt 1 bay leaf 3 cups homemade bone broth 1 1/4 c fresh cultured cream *Although most mushrooms are available year round, many are at their peak in fall and winter. If you can t find the varieties in this recipe, substitute whatever local varieties you can find! Directions: 1. In a large saucepot, melt butter over medium heat. 2. Add the onion and sauté 2-3 minutes. 3. Add the mushrooms and garlic and sauté for another 3-4 minutes until mushrooms become tender and release their water. 4. Add broth, salt, and bay leaf, bring to a boil, reduce heat, and simmer for 15 minutes. 5. Remove from heat, let cool for a few minutes, then puree with an immersion blender or in a high speed blender. 6. While it s still warm but not too hot, stir in the cream (if the soup is too hot when you add the cream, it will kill the beneficial bacteria.). Serve while warm. page 4
Slow Cooker Beef Stew Prep time: 5 min Cook time: 7 hours min Serves: 6 When life is a little too crazy and I just need to slow down a bit, I pull out my slow cooker, throw in some veggies and meat, and let thoughts about meal prep fade away. This soup takes hardly any prep just chopping veggies and browning the roast. Then, it s throwing it in the slow cooker and waiting for those wonderful savory smells to fill the house. Ingredients: 1 1/2-2 lb beef (or pork) shoulder roast 2 large carrots, diced 1 sweet onion, loosely chopped 2 celery stalks, chopped 2 cups of crushed, boxed tomatoes 2 cups homemade beef broth 3 garlic cloves, crushed and minced 1/2 tsp salt 1/2 tsp dried thyme 1 tsp dried oregano 2 tsp dried parsley 1/8 tsp cracked black pepper Directions: 1. Heat some oil in a large skillet and brown the roast on each side for 1-2 minutes or until fully brown on the outside. 2. Place the meat as well as the rest of the ingredients in a slow cooker. 3. Cover and cook on low for 7 hours, or on high for 3-4 hours. 4. Remove roast and shred it with a fork, then stir it back into the stew. 5. Serve, topped with fresh parsley or oregano. page 5
If the transition to a whole foods diet seems intimidating to you, don t worry-you re not alone. When I first dove into the world of traditional, whole foods cooking, I was terrified. All I had known was the prepackaged, processed, name brand Western culture I had grown up in. It was a difficult transition, and still one where it s not always easy to stand firm in our industrialized culture. But I was fed up with being prescribed various medicines year after year and felt that my body was telling me something different. It was screaming to be healed. All I needed was to start listening. With time, I ve learned to love the simple practices of traditional cooking and of living off the goodness of the earth. It has restored the joy and health I longed for and opened my eyes to the importance of sustainable living. Embracing a new lifestyle takes time and effort, but if done with persistence and patience, the reward is absolutely worth it. So. You ready to jump in? Let s this. do
Roasted Red Pepper Soup Prep time: 20 min Cook time: 16 min Serves: 4 A mildly zingy, creamy red pepper soup flavored with basil and thyme. Blend until smooth and dreamy or leave chunks of onions and celery for a little crunch it s up to you! And if you need a dairy-free version, coconut milk works wonderfully in this soup too. Enjoy! Ingredients: 2 Tbsp grass-fed butter or ghee 1 onion, diced 2 stalks celery, diced 4 garlic cloves, minced 2 tsp dried thyme 2 tsp dried basil 2 tsp salt 5 large red peppers 6 cups chicken broth 1 cup cultured cream Directions: 1. Roast the red peppers. Preheat oven to 450 F. 2. Place whole red peppers on a baking sheet lined with aluminum foil. 3. Place the baking sheet in the oven on the top rack and roast peppers for 30 minutes, turning a few times. 4. Meanwhile, sauté onions and celery in butter in a large saucepot until soft, about 3-4 minutes. Add broth, salt, thyme, and basil, and bring to a boil. 5. Reduce heat and simmer for 15 minutes. continued on next page... page 7
Roasted Red Pepper Soup Continued from page 7 6. Remove peppers from the oven when the sides are soft and there are patches of charred skins on the outside. Remove any burnt skins, cut in half, and remove seeds. 7. Place peppers in a blender and add 2 cups of broth and vegetable mixture (you can add as many of the chopped onions and celery as you like. I like mine chunky so I tend to leave most of the onions and celery out of the blender). 8. Blend peppers and broth until smooth. Return to saucepot and stir in. 9. Let cool to eating temperature. Add cultured cream and serve while still warm. page 8
Often what I hear from people who want to live a traditional, whole foods diet, but who haven t started yet is that it s just too hard. A quick word, if I may. Ahem. (pauses as she climbs onto her soapbox) Getting back to the basics of traditional cooking and living absolutely is hard. It takes change. It takes tough change. It takes grit. It takes persistence. It takes learning new things, breaking new things, burning the food, trashing the kitchen, enraging the kids, and bewildering the mother-in-law. But I think you ll find, like I did, that somewhere between the beginning of your journey and much later down the road, the power of whole living healed not only your body, but also healed something deep down that was yearning to connect with a more mindful, more grateful, more wholehearted you. And that s what makes it all worth it. life is tough, my darling, but so are you. Stephanie Bennet Henry
Chicken Zoodle Soup Prep time: 5 min Cook time: 20 min Serves: 4 For those who are in the first stages of healing their gut, this soup is for YOU! Simmered vegetables are easier to digest than sautéed ones, and herb-infused chicken broth is rich and satisfying but still easy on the gut. This simple soup has the same homestyle flavor we all love, while giving our bodies all they need to heal. Ingredients: 6 cups homemade chicken broth 3 cups shredded, cooked chicken 2 small zucchini, julienned 2-3 carrots, diced 1/2 onion, chopped 1 celery stalk, diced 1 tsp salt Directions: 1. Bring chicken broth to a boil. 2. Add carrots, celery, onion, and salt. 3. Reduce heat and simmer for 20 minutes. 4. Add cooked chicken and julienned zucchini and heat until warmed through. 5. Serve warm or freeze for later. *the herbs I most often use for flavor in my broths are thyme, rosemary, oregano, and some parsley. Just bundle some fresh twigs together with cooking twine and let it cook with your broth for the last 30 minutes! page 10
New England Clam Chowder Prep time: 20 min Cook time: 20 min Serves: 4 All the creaminess and flavor of your favorite clam chowder, but made especially for those who can t tolerate dairy! Creamed cashews give this soup a magically creamy texture without a drop of milk or cream. No need for potatoes either, which are too starchy for those who are focused on healing the gut. Praise the Lord for such things as cashews:) Ingredients: 1 1/2 c raw cashews 2 c filtered water 2 Tbsp grass-fed butter or ghee 1/2 large onion (~1 cup) 1 small green bell pepper (~1 cup) 1 large celery stalk, diced (~3/4 cup) 2 c bone broth 8 oz bottled clam juice 2 tsp fresh thyme 1 bay leaf 6 oz fresh clam meat (or 2 6.5oz canned clams, strained) 1/2 tsp salt (to taste) 1/2 tsp pepper (to taste) Directions: 1. Place cashews and water in a small saucepot and bring to a boil. 2. Reduce heat and simmer for 20 minutes. 3. Pour cashews and water into a high speed blender. Blend on low for 10 seconds, and then high for 30 seconds, until smooth and creamy. 4. Heat butter in a large saucepot and add onion, green peppers, and celery. 5. Sauté for about 5-6 minutes, or until soft and fragrant. 6. Add broth, clam juice, thyme, bay leaf, and creamed cashews. Simmer for 15 minutes. 7. Add clam meat and warm until heated through. Remove from heat and serve immediately. page 11
dear friends, If you have any questions at all, please email me at amy@everydaywholehearted.com! My greatest hope is to share the things I ve learned while on this little journey of mine. A simple, healthy, wholehearted life is the goal and is so much easier and more fulfilling when we re sharing in it together. Let s just be best friends, shall we?;) Amy