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healthy soup recipes

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Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

November 15, 2021

Give those sweet bell peppers a roast with creamy kid friendly sweet potatoes and carrots for a super smooth, velvety blended soup that the kids will ask for every time!

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

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First snowfall of the season, and a new kid favorite soup to warm up with!

The first snow of the season is quite possibly my kids’ most favorite day of the year. My little northern crew lives for fresh snow, and this weekend we got our first dusting, despite the fall trees not quite agreeing with the timing! We were visiting our new home, and the girls just had to make a snowman for the construction crew to enjoy this week. And with the plummeting temperatures around here, I hopped in the kitchen to play around with a new soup to the blog for you!

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

Weekly soup routine

During the cooler months of the year, I like to get a vegetable soup of some sort made every Sunday. Easy favorites like creamy broccoli soup (this one is in my cookbook, The Little Lunchbox Cookbook – it’s just like Panera!), this blended winter veggie soup done in the IP, and Copycat Campbell’s Veggie Soup are among some of our staples. Not only does this help me with an easy lunch for Sunday afternoons that I don’t have to think about, it also gives me soup to pull from for the week to fill up lunchbox thermoses…and fill up my soup mug during the week to get more healing bone broth in.

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

The Veggie Line-Up!

Sweet bell peppers may be the “star” of the show in this soup, but the real “secret weapon” lies in the sweet, creamy vegetables saddling up next to those peppers! Sweet potatoes and carrots are on most kids’ favorite veggie lists, and when you roast them, they get even sweeter. This veggie line-up also happens to be loaded with vitamins and minerals that the whole family needs to stay healthy and focused all winter long.

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

The Method :: Roasting the Veggies

To get the most kid friendly soup flavor for this soup, simply toss the veggies on a sheet tray with some olive oil and little bit of smoky paprika, salt, and pepper, and roast away. You’ll have the soup more than halfway done at this point, and completely hands free while it all roasts!

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

The Method :: Blending the Soup

Once the vegetables are done roasting, I dare you to snitch a little bite! You’ll have to hold yourself back from eating the whole sheet tray at this point, but I promise it will be worth the wait to quickly blend the soup up! Scoop the roasted vegetables into your blender, pour in some bone broth, and buzz away. I like to use the soup setting on my high powered blender for optimal smooth texture. Use whatever you have though! I didn’t always have one of these, and have made this soup using a regular blender, and an immersion blender works too.

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!
Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

The Method :: Finishing the Soup

After you blend the soup, pour it into a soup pan and stir in the coconut milk. You’ll want to warm the soup through from here, and season with salt and pepper to your taste once it has simmer a bit. If you like your soup to have a more “brothy” texture, add another cup of bone broth as well. You can ladle your roasted sweet bell pepper soup and finish with a swirl of coconut yogurt or olive oil too!

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

Freezer friendly?

Absolutely! That is the beauty of soups like this. That whole “cook once, eat twice” deal works well for blended soups, and this one is not any differently. Let your soup cool completely, and store in these freezer safe BPA free quart containers, or in these incredible BPA free silicone soup dividers – you can freeze in 1/2 cup portions, 1 cup portions, or 2 cup portions!

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

Ingredients

  • 2 tbsp olive oil
  • 4 large red, orange, or yellow bell peppers quartered and seeds scooped out (you can use a combo of those colors)
  • 1 small/medium sweet potato cut into 1-inch wedges
  • 2 medium carrots peeled, cut into ½ inch strips
  • 2 small onions halved and then sliced into strips
  • 3 cloves of garlic peeled (leave whole)
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • ½ tsp dried thyme
  • ¼ tsp pepper
  • 2-3 cups bone broth
  • 1 cup coconut milk

Instructions

  • Pre-heat the oven to 425 degrees. You’ll want to use a large, unlined baking sheet for the roasting.
  • On a large sheet pan, toss the bell peppers, sweet potato, carrots, onions, and garlic with the olive oil, smoked paprika, sea salt, thyme, and pepper. Roast at 425 degrees for 20 minutes.
  • Scoop the roasted veggies into a blender (high powdered blender, if possible, for optimal smooth texture), add 2 cups of bone broth, and blend until smooth. I use the “Soup” blending setting on my Blendtec pictured in this post.
  • Pour the blended soup into a soup pot, add the coconut milk, and bring to a simmer for 5 minutes. Taste for salt and pepper to your preference. You can add more bone broth if you want a thinner soup.
  • Garnish with swirls of coconut yogurt and/or olive oil if you wish.
Roasted Sweet Bell Pepper Soup :: Gluten Free & Dairy Free!

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Roasted Pumpkin Chicken Noodle Soup

October 12, 2021

Give your chicken noodle soup a flavor upgrade using roasted pumpkin to create a creamy and sweet kid friendly broth!

Roasted Pumpkin Chicken Noodle Soup

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Autumn changes and family transitions!

There are just “barely there” hints of the leaves changing colors around these parts in the last few weeks, and as we watch the autumn transition in Michigan, our family is moving into new transitions as well! We aren’t leaving our sweet little beachy town that we love so dearly, but we are moving into a new home, and while the build finishes in the next couple of months we will be making all of the transitions that come along with moving a family of five, while trying to keep a sense of normalcy for the kids.

Roasted Pumpkin Chicken Noodle Soup

Comfort food

It is absolutely a thing, and there is absolutely nothing wrong with easing the stress of temporary life happenings with a bowl of something familiar and comforting. One of my kiddos was having a particularly hard time with the thought of leaving her bedroom for someone else, and after we talked it through, and worked through all the life skills one little 10 year old can muster, we talked about what we could possibly move on with that evening and have for dinner. Her choice was chicken noodle soup, and that just made my real food momma heart burst. I want my kids to think of the food from home when they think of comfort, and this just hits that mark for me!

Roasted Pumpkin Chicken Noodle Soup

Classic chicken noodle with a comforting, creamy fall twist!

I just happened to notice the little pie pumpkin still sitting on my counter that needed to be used up, and decided to give it a quick roast to stir into the broth of my chicken noodle soup. Sure, a can of pumpkin would do the trick, but filling the house with that roasted pumpkin flavor after a day of hard emotions was exactly what my family needed. There is also nothing like the depth, sweetness, and creamy texture that you get from putting a roasted pumpkin puree into a soup broth. It is one of my tricks to incredible soup broth in 3 soups here on the blog – the Beef & Kale Soup, Smokey Sweet Pumpkin Corn Chowder, and also the Autumn Harvest Chicken Stew, and I just knew it would take this chicken noodle soup to the next level!

Roasted Pumpkin Chicken Noodle Soup

The Method :: Roasting the pumpkin

There is really nothing easier. And pumpkins are easier to cut than a thick butternut squash – promise! Just cut the pumpkin in half, and butter the flesh. Sprinkle the pumpkin flesh with salt and pepper and also a bit of cinnamon. YES, cinnamon in a chicken noodle soup! There is just the slightest hint of warm sweetness that will knock your socks off when it simmers with the sage once it’s in the broth. It’s truly everything about fall that we love!

Roasted Pumpkin Chicken Noodle Soup

The Method :: The pumpkin puree

While your pumpkin roasts, you’ll make the base of the soup. It is a very classic chicken noodle soup base with a slight twist because the sage brings the comfort level up about 10 notches! After you pour the pasta into the broth to cook, you’ll scoop your pumpkin flesh into a blender and to puree until smooth. Give the kids a taste if they have never tasted roasted pumpkin before – be warned you may not end up with much left for the soup though! It is one of my girls very favorite side dishes all fall and winter long!

Roasted Pumpkin Chicken Noodle Soup

Finishing the soup off

Once you’ve blended your cinnamon roasted pumpkin, you’ll add the puree to the soup broth while the pasta finishes cooking. The squash will melt right in, giving a sweet creaminess to the broth. But we’re not done there! Once the pasta is cooked, and the heat is off, a generous splash of creamy coconut milk adds to the decadency of this soup, and you can also wilt in some finely chopped spinach. The spinach leaves zero flavor, but adds pretty color and a pop of nutrients too!

Roasted Pumpkin Chicken Noodle Soup

A few tips for prepping ahead for faster soup making

From start to finish, this soup may not be the most weeknight friendly in prep considering the roasting time for the pumpkin, BUT you CAN do a couple of things to prep ahead before the week so that you CAN make this soup on a weeknight. Firstly, the pumpkin can be roasted and pureed days in advance. Pop it into the oven on the weekend when you are at home, and stash it away in the fridge for later in the week. The chicken can also be a prep ahead item. If you don’t have leftover chicken, you can brown up chicken breast cubes right in the soup pot before you make the soup, or make it days ahead of time. There are multiple ways to cook a whole chicken every week in order to have leftover chicken for weekly meals! If you aren’t in to a Sunday dinner roasted chicken, you can cook a whole chicken in your slow cooker, or cook your whole chicken in your Instant Pot!

If you don’t have leftover chicken, you can brown up chicken breast cubes right in the soup pot before you make the soup. Remove the browned chicken and start the soup from there. There are multiple ways to cook a whole chicken every week in order to have leftover chicken for weekly meals! If you aren't in to a Sunday dinner roasted chicken, you can cook a whole chicken in your slow cooker, or cook your whole chicken in your Instant Pot!

A note about our favorite fall squashes!

Dear momma, squashes are not just “baby food!” If you have veggie hesitant kids, greens are not the easiest place to start in my humble opinion! Squash not only tastes amazing, they are absolutely loaded with minerals. These kids need real, and substantial fuel. Squash will replenish electrolytes, fill them up with slow burning carbohydrate fiber, and open their palates to the idea of veggies tasting good. Give the kids a spoonful of that roasted squash before you add it to the soup – I really think you are going to see how a buttery cinnamon roasted pumpkin can quickly become a veggie favorite for your crew.

Roasted Pumpkin Chicken Noodle Soup

Roasted Pumpkin Chicken Noodle Soup

Ingredients

  • 2 tbsp butter divided (you can use ghee, coconut oil, olive oil, or avocado oil if you are dairy free)
  • 1 small/medium pie pumpkin halved and seeds scooped out
  • ½ tsp sea salt
  • ¼ tsp pepper
  • ¼ tsp cinnamon
  • 1 medium onion diced
  • 1 large carrot diced
  • 1 large celery stalk diced
  • 2 cloves of garlic minced
  • ½ tsp dried thyme
  • ½ tsp ground sage
  • 2 cups cubed cooked chicken I use leftovers from our weekly roasted chicken
  • 2 quarts bone broth
  • 2 cups dry pasta of choice I use the GF Jovial Rice Spirals
  • ½ cup full fat coconut milk
  • 1 big handful of baby spinach finely chopped
  • Sea salt/pepper to taste

Instructions

  • Pre-heat the oven to 425 degrees.
  • Place your halved pumpkin flesh side up in a baking dish. Rub 1 tablespoon of butter over the flesh and sprinkle with ½ teaspoon sea salt, ¼ teaspoon pepper, and some cinnamon. Roast the pumpkin at 425 degrees for 50 minutes, until the flesh is fork tender and fragrant. While the pumpkin roasts, you can prepare the rest of the soup.
  • Melt 1 tablespoon of butter in a large soup pot over medium high heat, and add the onion, carrot, and celery with a pinch of sea salt. Cook the veggies over medium high heat, stirring occasionally until the veggies are soft and fragrant, about 5-7 minutes.
  • Add the garlic, thyme, and sage to the soup pot, stir to combine, and cook for a minute or two.
  • Add the cubed chicken and bone broth, and bring to a boil. Add the pasta, and reduce to a simmer to cook the pasta until al dente. While the pasta starts cooking, you can prepare the pumpkin to add to the broth.
  • Scoop the pumpkin flesh out of the shell and into your food processor or blender. Blend the pumpkin until smooth. Add the pumpkin puree to the soup pot where the pasta is cooking and stir to combine.
  • When the pasta is cooked to al dente, turn the heat off, add the coconut milk and chopped spinach, stir to combine, and season with salt and pepper to your taste.

Notes

  • If you don’t have leftover chicken, you can brown up chicken breast cubes right in the soup pot before you make the soup. Remove the browned chicken and start the soup from there.
  • There are multiple ways to cook a whole chicken every week in order to have leftover chicken for weekly meals! If you aren’t in to a Sunday dinner roasted chicken, you can cook a whole chicken in your slow cooker, or cook your whole chicken in your Instant Pot!
  • You can use regular milk or cream in place of the coconut milk if you are not dairy free.
  • You can use canned pumpkin if you wish – about 1 cup of puree. The roasted flavor from cooking a pumpkin is super worth it in the flavor though just fyi!
  • Save your pumpkin seeds to roast! I like to soak them in sea salt and water, toss with avocado oil, sea salt, and cinnamon on a sheet tray, and then cook at 325 degrees for about 25 minutes.
Roasted Pumpkin Chicken Noodle Soup

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Creamy Cabbage Soup

March 15, 2021

Creamy and velvety cabbage soup, packed with nutrients and full of flavor!

Creamy Cabbage Soup

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

It’s been over 15 years.

About 20 years ago I got the diagnosis that would change everything for me. Hashimoto’s – an autoimmune thyroid disorder. I’ll spare you the details of the 3-4 years after that diagnosis of trying to actually figure out what that meant, and how to feel even an ounce of better. After a few years of trying everything mainstream medical and not feeling any different, I saw more of a natural, functional medicine practitioner. Answers and more of a “root issue” approach helped me quite literally peel back layers and layers of healing that my body needed. I learned how to listen to my body. I learned what worked for me, what the red flags and warning systems looked like, sounded like, and felt like….and I have felt what “good” really and truly feels like.

Back to the basics

And because certain things like stress (hello 2020), infections, inflammatory foods, and toxins can trigger an autoimmune “flare,” I’ve learned how to nail down those triggers so they don’t spiral out of control. I’m feeling one of those “flares” in the season I’m in right now, and after about 6 months of ignoring the red flag symptoms (because we have all been in survival mode in 2020, amiright?!), it’s time to get back to what I know I need to be doing for my body. And for me, that always means getting back to less inflammatory foods even if they are considered “healthy” for most, and hello to more cooked veggie minerals at every meal. It has, and probably always will be a game changer for me. It is one of the biggest reasons there are so many veggie soup recipes on the blog, and in my cookbooks, and why you’ll always hear me talking about “breakfast soups.”

Creamy Cabbage Soup

Breakfast Soup

And lunch an dinner soup. Cooked veggies just digest easier, and it is so much easier to get a variety and abundance in when you roast or “soup” your veggies. Souping your veg doesn’t have to be boring either. There are so many ways to change things up, and give your body the mineral variety it needs! If you are new to veggies at breakfast, soup might sound so strange, but hear me out. A little mug of steamy soup, a muffin, and some sausage or egg? It is perfectly dreamy to be honest. Sure, a veggie hash or a smoothie with greens works for breakfast too, but there is something about souping breakfast that has been the ticket to feeling amazing for me for years.

Cabbage…nutrient packed and anti-inflammatory

And did I mention a big time budget saver? Because let’s face it – that part matters too! Cabbage is about as cheap as it gets, but it is also loaded with micronutrients and minerals. Cruciferous veggies like cabbage can also be anti-inflammatory. For some, cruciferous veggies can be a problem digestively, especially in the raw state, but cooking can help with digestion. It also helps to eat these veggies with a healthy fat, so cooking the veg in a nutritious fat that works for you such as butter or olive oil is perfect. If you are someone that tolerates cabbage well, you are going to love this soup!

But how does it taste, and will my kids eat it too?!

The last thing I want you to be doing is making a bunch of meals that the rest of the family won’t eat, dear momma. Even though I have seasons of needing to eat a little differently than a growing, metabolism burning kid, it doesn’t mean that they can’t also be eating many of the same foods! The girls love just about every soup blend that has come out of my kitchen for their lunchbox thermoses. When they were babies I served them soups for breakfast often right along with myself. It is perfect for those seasons of sleepy babyhood for everyone to eat the same. These days it looks a little more like the kids having a muffin with eggs and a packed out smoothie, and mom having the same muffin, but with some meat, and a mug of soup. This works for our metabolisms where they are right now in the season we are in at the moment. The cabbage for this soup cooks down and and gets sweet with sautéing and really is a blank slate for whatever flavors you want to add in. I use some nutritional yeast to give it a cheesy flavor without the dairy, as well as some of my sausage seasoning blend to give the soup the warmth of cooking with sausage.

Creamy Cabbage Soup

Simple, easy soup making method

This is a one pot deal, and I think that is something just about everyone can handle these days! Just use the slow sauté approach to bring out the sweetness and flavor from the veggies, toss with some potato starch and then simmer them with your broth. The potato starch gives the soup a grain-free velvety, creamy texture that is to live for! You’ll use your immersion blender to puree the soup to a perfect creaminess once it is finished, but if you don’t have an immersion blender you can use a regular blender too.

Creamy Cabbage Soup

Other creamy soup purees that work well for any meal of the day!

My rhythm has most often been to make a soup for the week on the weekends or on Monday’s. If you don’t like to eat the same soup for days in a row, make a couple different kinds and start building your freezer stash. If you store a quart of soup into the freezer each week, you’ll soon have a lush soup stash to pull from so that, perhaps, on an extra busy week you don’t have to cook a soup. Or so that you can pull some variety throughout the week.

Creamy Cabbage Soup

Creamy Cabbage Soup

Ingredients

  • 2-3 tbsp butter to cook in bacon fat, olive oil, or avocado oil work well here too
  • 2 small onions halved and sliced into strips
  • 1 carrot coarsely chopped
  • 1 stalk of celery coarsely chopped
  • 1 small/medium head of cabbage sliced into strips
  • 3 tbsp potato starch
  • 1 tbsp nutritional yeast optional but lends a cheesy flavor without the dairy!
  • 1 tsp of my sausage season blend optional, but gives the flavor of having meat/sausage in the soup
  • 1 quart bone broth
  • 1/2 – 1 cup full fat coconut milk or regular milk if you tolerate dairy
  • Sea salt/pepper to taste

Instructions

  • Melt the butter in a large soup pot over medium high heat, and saute the onion, carrot, and celery for a few minutes while you chop the cabbage. There is so much cabbage, so give the first few veggies a few minutes to get started first.
  • Add the sliced cabbage and saute over medium high heat until the cabbage reduces down about half, and gets really soft and sweet. This takes a good 10 minutes to achieve and the flavor is amazing. Stir throughout the cooking process.
  • Put the potato starch, nutritional yeast, and sausage seasoning blend into the pot, stirring to coat the veggies in the starch and seasonings.
  • Pour the broth in, stir, and bring the soup to a low simmer for 10 minutes. Turn the stove off, pour in the coconut milk, and blend the soup with your immersion blender or in a regular blender until smooth. Salt and pepper the soup to your taste once it is blended.
Creamy Cabbage Soup

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