Smoothies are out, Soups are in!

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Pureed soups are a great portable meal, especially in the winter. Just make a big batch and then whenever you need it, warm some up, put it in your thermos and go! You can also easily portion these off into mason jars (or your favorite food storage container) and keep them in the fridge or freezer for quick and easy meals or snacks!

Here are 3 super simple pureed soups recipe PERFECT for portable meals. But don’t limit yourself to these, any pureed soup recipe will do!

Before you start cooking, here are a few tips to make your cooking even easier!

  • These are pureed soups so don’t worry about how pretty your chop and dicing looks! A rough chop is perfect and will save you tons of time!
  • Don’t waste your time peeling the carrots here, chop off the ends, wash and then do a rough chop!
  • If you avoid onion and garlic (like me) for a lower FODMAP life to help manage IBS, try replacing the onions with ½ the amount of onions with chives. Instead of adding garlic at the beginning, finish the soup off with a tablespoon of garlic infused olive oil. You’ll still get a nice garlic flavor with less digestive stress!
  • When pureeing these soups, use an immersion blender, regular blender or food processor. If the soup is still hot when you blend it, do not use anything with an airtight seal (such as a nutribullet). It will create a lot of pressure and explode when you open it!

Healing Butternut Squash Soup

Ingredients:

4 lb butternut squash

4 c. chicken stock, vegetable stock or homemade bone broth

1-inch piece of peeled ginger root

1-inch piece of peeled turmeric root

¼ tsp cinnamon

1/8 tsp ground allspice

1/8 tsp ground nutmeg

1/8 tsp ground cloves

1 can of coconut milk (full fat or light both work well!)

Salt and pepper to taste

Instructions:

  1.    Preheat oven to 400 degrees F.
  2.    Cut the stem off the squash and then cut in half lengthwise. Place flesh-side down on an aluminum foil or parchment lined baking sheet, hiding the turmeric and ginger underneath the squash where the seeds are.
  3.    Roast the squash and ginger and turmeric roots for approximately 40 minutes or until soft to the touch.
  4.    Remove the squash from the oven when soft and allow to cool until it is cool enough to be handled. Remove the skin from the squash. Take out the ginger and turmeric and set aside. Scoop out the seeds and discard them.
  5.    Next, puree the squash, ginger and turmeric root in a food processor or high-speed blender. Use some of the stock to make the pureeing easier. Ensure that there is some sort of ventilation if the squash is still hot!
  6.    As the ingredients become blended (will likely be done in batches), add them to a large stock pot.
  7.    When all the squash, ginger and turmeric have been blended and added to a stockpot, add the remaining ingredients and heat through for approximately 10 minutes.
  8.    Serve immediately, save for later or even freeze!

 

Super Green Soup

Ingredients:

2 T. of healthy fat (olive oil, coconut oil, avocado oil or butter)

1 c. diced onion

1 c. diced carrot

1 c. diced celery

2-3 cloves of minced garlic

3 c. broccoli (rough chop)

2 c. cauliflower (rough chop)

3-4 cups of fresh spinach

4 c. chicken stock, vegetable stock or homemade bone broth

Salt and pepper to taste

(Optional) Chives and Parsley chopped for garnish

 

  1.  Warm fat in a large sauce pan, add onion, celery, and carrot. Cook on medium, stirring occasionally until onions are almost translucent and then add the garlic and cook slightly longer.
  2.    Add broccoli, cauliflower, and stock to the sauce pan and simmer on medium low until the veggies are soft enough to be blended (approximately 20-30 minutes).
  3.    Turn off the stove and add fresh spinach to the soup. Use an immersion blender to blend the soup until smooth. Alternatively, you can puree the soup in a normal blender or a food processor as long as it is not a tight seal (such as a nutribullet). The hot air needs to be released!
  4.    Serve immediately, garnished with parsley and/or chives. Or, save for later in the refrigerator or freeze!

 

Potato-Parsnip Soup

Ingredients:

2 T. of healthy fat (olive oil, coconut oil, avocado oil or butter)

1 c. diced onion

1 c. diced carrot

1 c. diced celery

1 tsp dried thyme

1 tsp dried sage

2 parsnips (approximately 2 cups rough diced)

1 large potato (approximately 2 cups rough diced)

1 large apple

4 c. chicken stock, vegetable stock or homemade bone broth

1 can of coconut milk (full fat or light both work well!)

Instructions:

  1.    Heat oil in a large saucepan and add the onion, carrot, celery, thyme, and sage. Cook over medium heat until the onion is translucent.
  2.    Peel the parsnips, potato, and apple and give them a rough chop and add them to the sauce pan. Cover all the ingredients with stock.
  3.    Allow to cook on medium-low until the vegetables are soft enough to be pureed (20-30 minutes).
  4.    Once everything is cooked through, turn off the burner and add the coconut milk. Puree in the saucepan using an immersion blender. Alternatively, you can blend all of the ingredients in a food processor or blender, making sure that there is an air vent available for the hot air. (Do not use a magic bullet or blender that makes an airtight seal).
  5.      Serve immediately, store it in the refrigerator or freeze it for later use!

-Molly Seifert

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