Suggested supplies 
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Fruit
Cantaloupe Soup with Blueberries
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1 ripe peach, peeled, pitted and diced
1 cantaloupe, peeled, seeded and diced
1 cup apple juice
juice of 1 lemon
for garnish, fresh mint leaves and fresh blueberries
Place peach and cantaloupe in a soup pot with apple juice. Cook over med.
heat, covered, about 10 minutes. Remove from heat. Transfer to a food
processor and puree until smooth. Stir in lemon juice, pour into a bowl and
cover. Chill thoroughly before serving, about 2 hours. Serve garnished with
fresh blueberries and mint leaves. Makes 4 servings.
Adapted from: _Cooking the Whole Foods Way_ by Christina Pirello.
Vegetable
Thickening Soups
----------------
I buy pecan meal. Very reasonable ($1.50 lb), at a local health foods store
that carries foods for Seventh Day Adventists. You could do it with a food
processor, starting with whole or broken pecans, but it would be more work
and a lot more expense. Pecan meal is a nice thickener for soups, now that
cornstarch, flour, potatoes, etc., are out. It doesn't make them smooth and
glossy, but it adds flavor and body.
From: Lynnet Bannion on the PaleoFood list
Soup Snack
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Take your fresh veg - any sort, any mixture - get lucky. Cook em (less than
you would normally - steaming is best) add garlic (LOADS), extra virgin
olive oil (LOADS), coconut oil (LOADS), fresh herbs, retain any liquid or
add filtered water. Liquidise. Sprinkle fresh herbs, watercress, celery
leaves, chopped radish, garlic, onions, ginger on top.
Soup snack throughout the day.
From: Ed
Vegetable Cabbage Soup
----------------------
soup bone
1/2 pound stewing beef
3 quarts water
1-2 bay leaves
1 small head of cabbage
4 medium to large carrots
4-6 stalks of celery
1 medium-large onion
1 can tomatoes, cut up
6 oz. tomato juice
Put a soup bone and 1/2 lb. stewing beef in a large pot and fill with 3
qts. water. Add bay leaves. Simmer 2-3 hours, Skim top from time to time.
Chop coarsely the cabbage, carrots, celery and onion. Remove bone from
soup and add vegetables. Cook 30 minutes. Add tomatoes and tomato juice.
Bring to a boil again and serve.
From: Mrs. David S. Schaff III, in _Seasoned in Sewickley_
Cream of Cauliflower Soup
-------------------------
a large head of cauliflower
2-3 stalks celery
1 carrot
2 cloves garlic
1-2 onions
1-2 tsp ground cumin
1/2 tsp pepper
a few sprigs of parsley
1/4 tsp sage (or your favourite blend of herbs; spices)
Chop head of cauliflower (save a handful of tiny flowerets for a raw
garnish) and put in a soup pot. Chop; add stalks celery, carrot, garlic
and onions. Add spices. Barely cover with water, bring to boil and simmer
until veggies are tender. Blend the contents of the pot and adjust
seasonings to taste. Add a little hot water if the soup is too thick. Serve
garnished with raw flowerets.
Serving suggestion: Serve with a steak, plus a spinach/lettuce and mushroom
salad garnished with grated carrot and parsley. You can use the same basic
recipe for Cream of Broccoli or Cream of Asparagus Soup. You won't miss the
fact that is no actual cream in the soup, given the thick consistency and
rich flavour of the main veggie.
You can also add chopped, cooked meat for a quick lunch.
From: Chris
Chestnut Soup
-------------
NOTE: To use fresh chestnuts, you'll need about 11-1/2 pounds. Cut an X
through the shell on flat side. Immerse in boiling water and simmer 10
minutes. Drain, and while nuts are warm and wet, use a small knife to pull
off shell and dark membrane. Or buy peeled, cooked chestnuts canned (in
water), frozen or in shelf-stable packaging. Up to 3 days ahead, make soup,
cover and chill Reheat to serve, thinning as desired with more broth - soup
thickens on standing.
1 cup minced shallots or onions
3/4 teaspoon dried thyme
about 7 cups fat-skimmed chicken broth
4 cups peeled cooked chestnuts
1-1/2 tablespoons slivered fresh chives or parsley
In a 5-6 quart pan over high heat, frequently stir shallots, thyme and 1/2
cup broth until vegetables are lightly browned. Add 6-1/2 cups broth and
chestnuts. Cover, bring to a boil, then reduce heat and simmer until
chestnuts mash easily, about 30 minutes. Whirl mixture, a portion at a
time, in a blender until it is very smooth. Or, with a slotted spoon, skim
chestnuts and vegetables from broth and puree them in a food processor,
then mix with the broth in the pan. Measure soup. If you have less than 6
cups, add broth to make this amount and return to pan and stir until hot.
if you have more, boil and stir until soup is reduced. Ladle hot soup into
bowls. Season to taste and sprinkle with chives.
From: Sunset, Nov. 1998
Cream of Coconut and Mango Soup
-------------------------------
2-3 tablespoons arrowroot
1/8 cup water
4 cups fresh coconut milk, or combination regular and coconut milk
1/8 cup honey
2 cardomon pods
1 stalk lemon grass, bruised
3 quarter-size pieces gingeroot, bruised
1 vanilla bean, split
1/2 cup cream of coconut
3 cups mango (3 mangos), 1/2-inch dice
2 tablespoons fresh-squeezed orange juice
2 tablespoons fresh-squeezed lime juice
1 tablespoon honey
Garnish: fresh mint sprigs
In a saucepan set over moderate heat, combine coconut milk, honey, cardomon
pods, lemon grass, ginger and vanilla. Bring to a simmer and let cool.
chill, covered, overnight.
In a bowl, combine the arrowroot with the water. Strain the coconut
mixture. In a saucepan set over moderate heat, combine the arrowroot with
the coconut milk mixture, bring to a simmer and cook over low heat,
stirring frequently, for 10 minutes, or until thickened. Transfer to a bowl
and stir in the cream. Let cool and chill, covered, until cold. In a bowl,
combine mango with orange juice, lime juice and honey. To serve: Pour
coconut mixture into soup bowls with mint leaves.
Yield: 6 servings
Adapted from David Rosengarten's TASTE, SHOW #TS1G13
Hazelnut Soup
-------------
2 cup ground unroasted hazelnuts
4 cup beef or chicken broth
1 medium onion, diced
1 1/2 Tbsp chopped parsley
salt and pepper
Mix together all ingredients in a large saucepan, bring to a boil, then
simmer gently, stirring occasionally, for 1 hour. Serve hot. This is a rich
soup; only small servings are necessary. Serves 4-6.
From: http://www.cobjon.com/ecsong/vol1no2.html
Cream of Mushroom Soup
----------------------
1 avocado
1 tomato
1 cup hot water
1 red sweet pepper (diced)
1 cup mushrooms (sliced)
1 little onion (diced)
1 clove of garlic
Juice of 1/2 grapefruit, chopped basil
Blend avocado, grapefruit juice, garlic and hot water. This time the
consistency of your soup should be thicker and creamier. Then add sliced
mushrooms, sweet pepper, onion and basil. You may choose any of your
favorite vegetables as an addition to your soup.
By Tatiana Kozlova at www.rawtimes.com
Gazpacho
--------
4 ripe tomatoes, quartered
1 small onion, coarsely chopped
1 clove garlic, peeled
1 cup tomato juice
2 Tbsp. lemon juice
pepper to taste
cayenne, if you want to
1 sprig fresh parsley
4 ice cubes
1 medium cucumber, peeled and coarsely chopped
Blend all ingredients in blender or food processor, until vegetables are
small but NOT pureed.
From: "Cooking Healthy with One Foot out the Door"
Red Gazpacho Soup
-----------------
Start this the day before
1 bell pepper, chopped
3 med. tomatoes, peeled and chopped
1 cucumber, peeled and chopped
1 small onion, chopped
2 tbsp olive oil
dash pepper
dash paprika
shake of Tabasco
2 1/2 cups V-8 juice
1 tsp. chives
2 tsp. parsley
1/2 clove garlic, minced
4 1/2 tsp. lemon juice
Mix all ingredients together, and refrigerate at least 12 hours. Serves
6-8.
Adapted from Mrs. Roger E. Wright in "Three Rivers Cookbook II"
Scallion Chive Soup
-------------------
1/2 c zucchini, shredded
1/2 c shallots, chopped
1 clove garlic, minced
3 t olive oil
1 c scallions, chopped
1/2 c chives, chopped
2 c chicken broth
1/2 c water
In saucepan, cook zucchini, shallots, and garlic in oil over moderately low
heat. Stir occasionally until shallots are tender (about 5 min.). Add
scallions and all but 2 T chives. Cook, stirring, until scallions are
softened, about 2 min. Stir in broth and water. Simmer 2 min. In a blender,
puree mixture. Pour soup through a fine sieve into clean pan, pressing hard
on solids and discarding them. Heat soup over moderate heat, stirring until
hot. Season to taste. Stir in remaining chives.
From: http://lark.cc.ukans.edu/~lash/recipes/
Adapted by Patti Vincent
Zucchini Soup
-------------
1 large onion, chopped
2 Tbsp olive oil
2 cups chicken broth
8 cups diced zucchini
1/8 tsp garlic powder
1/8 tsp celery salt
dash of pepper
1/4 cup parsley leaves
In a pan, sauté onion in oil until tender. Add remaining ingredients except
parsley. Cook over medium heat about 5 minutes or until zucchini is tender.
Carefully pour into blender or food processor, and add parsley and whirl at
high speed until smooth. May be thinned with additional chicken broth.
Serve hot or cold. Can be frozen.
From: Mrs. Wythe B. Weathers, in _Seasoned in Sewickley_
Light Vegetable Soup
--------------------
1/4 cup diced onion
1 cup thinly sliced carrots
1 cup thinly sliced zucchini
2 tsp chopped fresh parsley
1/4 tsp thyme
1/8 tsp pepper
2 cups water
In a 1 1/2 quart saucepan, cook onion until translucent; add all other
ingredients except water. Cover and cook over low heat, stirring
occasionally, until vegetables are tender, about 10 minutes. Add water and
bring to a boil. Reduce heat to medium and cook until vegetables are soft,
about 20 minutes. Remove from heat and let cool slightly. Remove
1/2 cup soup from pan and reserve; pour remaining soup into blender and
process at low speed until smooth. Combine pureed and reserved mixtures in
saucepan and cook, stirring constantly until hot. Makes 2 servings for
lunch.
From: Carol Kauffman in _The Great Tomato Patch Cookbook_
Jonathan's Mom's Very Veggie Vegetable Tour Soup
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(don't follow it exactly-should serve 8)
1 16-oz bag of frozen mixed vegetables, or you may use fresh veggies, or a
combination of fresh and frozen. Be creative, use what's in your
refrigerator, like fresh green, red and yellow bell peppers, mushrooms,
carrots, whatever.
1 cup onions, diced
1 Tbsp honey
3 1/2 cups V-8
28 oz. can diced tomatoes
1/2 tsp. pepper
1/2 head garlic, chopped fine
1 tsp. basil
1 bay leaf
Put all ingredients in a 5 to 8 quart stock pot. Add about 1 or 2 quarts of
water, or until all the vegetables are covered. Simmer for 1 to 1 1/2
hours, stirring occasionally. You can cook it ahead of time, let it cool,
pour into Tupperware and freeze. Carry it on tour in a cooler. If you keep
it on ice, it can last a week or longer!
From: _Cooking With the Dead_ by Elizabeth Zipern.
Fish
Thai Hot & Sour Shrimp Soup
---------------------------
1 tablespoon olive oil
Shells from shrimp (see below)
8 cups chicken stock
3 stalks lemon grass, cut into 1" lengths
4 kaffir lime leaves (can be found in Thai and Chinese markets, often
frozen)
1 teaspoon lime zest
2 green Serrano chiles, slivered
2 pounds fresh shrimp, approximately 20 count per pound, shelled and
deveined
1 tablespoon coconut milk
1/2 teaspoon salt
juice of 2 limes
1 red Serrano chili, slivered
2 tablespoons coriander leaves (cilantro), coarsely chopped
3 green onions (including some green), coarsely chopped
Heat the oil in a saucepan and fry the shells until they turn pink. Add the
chicken stock, lemon grass, lime leaves, lime rind,and green chilis. Bring
to a boil, cover, reduce heat and simmer for 20 minutes. Strain the mixture
through a sieve, return the liquid to a saucepan and bring to a boil. Add
the shrimp to this boiling "stock" and cook them for 2-3 minutes. Reduce
heat to simmer and add the coconut milk, salt and lime juice. Stir and
immediately remove from heat to prevent overcooking. Pour the soup in a
tureen or ladle into bowls, sprinkle with red chilis, coriander leaves and
green onions. Serve piping-hot.
From: "The Original Thai Cookbook" by Jennifer Brennan
Adapted by Patti Vincent
Hot Spanish Squid Soup
----------------------
1 lb Squid; cleaned, cut into- 1-inch pieces
1 tb Olive oil
2 cl Garlic; minced
pepper to taste
1/2 c Tomato sauce; or puree (I suppose we could change the tomato sauce
to tomatoes?)
1 c Water
In a saucepan, heat oil and garlic, but do not let garlic brown or burn.
Add squid, pepper, tomato sauce and water. Simmer mixture for 1 hour,
adding more black pepper towards the end of cooking time.
Hans' Fish Soup
---------------
I made salmon soup the other day. I boiled the bones and fins and tail
(I had bought the tail half of a salmon) for I guess an hour.
Then I strained to get the broth separated from bones and other, cut
some of the salmon filéts in small peices, added to the broth
together witth some fresh onion and other green spicey things and
boiled for a few minutes. Tasted very good.
I guess you can boil fish heads for a few minutes to be able to peel
away the good meat peices, to put aside when boiling the boney and
fatty parts for qiute a while, then putting the meat back into the
soup just to warm before serving (to not overcook the meat).
From Hans
Tapado (Seafood Soup)
---------------------
Recipe By : Cook's Magazine September/October 1988
Serving Size : 6 Preparation Time :1:30
Categories : Central American Guatemalan
Main Course Soup
2 cups fresh coconut milk -- (see recipe)
1 small onion
1 medium red bell pepper
2 pounds red snapper fillets, sea bass, or tilefish
1 pound medium shrimp
1 tablespoon coconut oil
1 teaspoon dried oregano
1/4 teaspoon achiote (annatto) (optional)
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 medium banana
1 medium tomato
3 tablespoons minced cilantro leaves
PREPARATION:
Make the Coconut Milk (see recipe in this cookbook). Peel and thinly slice
the onion (1/2 cup). Core, seed, and cut the bell pepper into 1/4-inch
strips. Cut the fish fillets into 2-inch pieces. Peel, rinse, and devein
the shrimp.
COOKING:
Heat the corn oil in a large skillet. Add the onion and red pepper and
sauté over medium heat until softened, about 1 minute. Add the Coconut
Milk, oregano, achiote, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Bring
liquid to a boil and then simmer over low heat until slightly thickened,
about 5 minutes. Stir in the fish and the shrimp and simmer until seafood
is just cooked through, about 10 minutes.
Peel and cut the banana into 1-inch slices. Cut the tomato into 1-inch dice
(3/4 cup) and add it to the soup along with the banana. Simmer the soup
until the banana and tomato are just cooked, 5 minutes. (Can cover and
refrigerate up to 4 hours.)
SERVING:
Reheat the soup if made in advance. Stir in the cilantro. Serves 4 to 6
NOTES : Coconut milk gives a Southeast Asian accent to this Guatemalan
specialty.
The Caribbean coast of Guatemala has a wealth of fresh fish and coconuts.
This dish, which frequently contains a wide variety of seafood, including
squid, crab, shrimp, red snapper, sea bass, or mako shark, is an expression
of this natural bounty. Achiote, also known as annatto, is a red-orange
vegetable dye used to color dishes throughout Latin America.
Posted by BrigitteJ@csi.com to rec.food.cooking
Meat
NeanderSoup
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Pour in enough olive oil to coat the bottom of the pan (a big saucepan).
Cook a chopped-up onion, some minced garlic, some chopped celery until
they're soft. Then add about 4 cups of water. Then see what all is in the
refrigerator: at this point throw in whatever you've got -- some grated
carrot, shredded escarole, a bit of kale, leftover cooked chicken, some
herbs - parsley, basil, oregano. Let it simmer for awhile, maybe 20-30
minutes.
From JoAnn
Homemade Beef Broth
-------------------
4 pounds meaty beef soup bones (beef shanks or short ribs)
3 medium carrots, cut into chunks
3 celery ribs, cut into chunks
2 medium onions, quartered
1/2 cup warm water
3 bay leaves
3 garlic cloves
8-10 whole peppercorns
3-4 sprigs fresh parsley
1 teaspoon EACH dried thyme, marjoram, and oregano
3 quarts cold water
Place soup bones in a large roasting pan. Bake, uncovered, at 450F for 30
minutes. Add carrots, celery and onions. Bake 30 minutes longer; drain fat.
With a slotted spoon, transfer bones and vegetables to a soup kettle. Add
warm water to the roasting pan; stir to loosen browned bits from pan.
Transfer pan juices to the kettle. Add seasonings and enough cold water
just to cover. Slowly bring to a boil, about 30 minutes. Reduce heat;
simmer, uncovered, for 4-5 hours, skimming the surface as foam rises. If
necessary, add hot water during the first 2 hours to keep ingredients
covered. Set beef bones aside until cool enough to handle. Remove meat form
bones; give bones to favorite dog, save meat for your own use. Strain
broth, discarding vegetables and seasonings. Refrigerate for 8 hours or
overnight. Skim fat from surface. Makes about 2-1/2 quarts.
From: Quick Cooking, Sept/Oct 1998
Yellowjacket Soup
-----------------
Large yellowjacket nest, filled with grubs
Loosen and set aside all uncovered grubs. Heat the nest with the remaining
grubs over fire until paper-like covering parches. Pick out the grubs and
brown them over the fire with those grubs that were set aside. Cook the
browned grubs in water to make soup. Add grease to taste.
From Tom Kuhn, Native American archeologist
Poultry
Cock-A-Leekie (Rooster Soup)
----------------------------
1 3-pound chicken, cut up
2 carrots, coarsely chopped
1 onion, quartered
1/2 tsp fresh ground pepper
6-8 prunes (optional)
1 bouquet garni (4 parsley sprigs, 1/4 tsp dried thyme, 1 bay leaf, and 8
peppercorns tied in cheesecloth)
5-6 medium leeks, the white part only, well-rinsed, and cut into 1/2"
pieces
1 Tbsp chopped fresh parsley
Place chicken in a large Dutch oven or stockpot. Pour in 2 quarts of water,
and bring to a boil over high heat; skim off foam as it collects. Add
carrots, onion, bouquet garni, and pepper. Reduce heat, and simmer 45
minutes, until chicken is falling off the bones. Remove chicken and let
cool; remove skin and bones; cut meat into bite-sized pieces. Strain stock
into a large bowl, discard vegetables and bouquet garni. Skim off fat. In a
large saucepan, heat a couple tablespoons of olive oil. Add leeks, cover
and cook 10 minutes, until soft. Pour reserved stock over leeks. Bring to a
boil, reduce heat, and cook 15 minutes. Add chicken and prunes, simmer 15
minutes. Season with pepper to taste. Add parsley and serve.
From _365 Ways to Cook Chicken_ by Cheryl Sedaker.
Homemade Chicken Broth
----------------------
2-1/2 pounds bony chicken pieces
2 celery ribs with leaves, cut into chunks
2 medium carrots, cut into chunks
2 medium onions, quartered
2 bay leaves
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon dried thyme
8-10 whole peppercorns
2 quarts cold water
Place all ingredients in a soup kettle or Dutch oven. Slowly bring to a
boil; reduce heat. Skim foam. Cover and simmer for 2 hours. Set chicken
aside until cool enough to handle. Remove meat from bones. Discard bones;
save meat for another use. Strain broth, discarding vegetables and
seasonings. Refrigerate for 8 hours or overnight. Skim fat from surface.
Makes about 6 cups of chicken broth.
From: Quick Cooking, Sept/Oct 1998
Paleo Chicken Soup
------------------
Take the carcass of your Rosemary Chicken and put in a pan with 4-5 cups of
water and a little salt. Simmer about an hour. Strain the broth. Pick all
the meat off the bones.
Put broth in a pan with the meat, add some chopped onion or leek, a little
chopped carrot, other appropriate veggies you have on hand such as green
beans, zucchini, daikon, yellow squash or bell pepper. Simmer 15 minutes.
Then chop and add some nice green: spinach, bok choy, kale, collards, or
chard. Simmer another
10 minutes, add herbal salt or other seasonings.
From: Lynnet Bannion on the PaleoFood list
Tom Kha Kai (Thai Coconut Chicken Soup)
---------------------------------------
4 cubed skinless boneless chicken breast halves
2 cups coconut milk (canned, in the Oriental foods section)
1 teaspoon Laos powder (from an Oriental grocery)
2 chopped green onions
4 chopped serrano chiles
2 teaspoons powdered lemon grass (from an Oriental grocery; or use fresh
lemon grass)
1 juiced lime
Bring 1 cup coconut milk to boil. Add chicken, lemon grass, and Laos. Cover
and simmer until chicken is tender.** Add remaining 1 cup coconut milk,
green onions and chilis. DO NOT BOIL. Stir in lime juice just before
serving. **Or, cook chicken with coconut milk and seasonings in the
microwave at about 50% power for 20 minutes. Makes the broth especially
rich!
From: gilcat2@aol.com (Gilcat2) in rec.food.recipes
Adapted by Patti Vincent
Smoked Turkey Gumbo
-------------------
First part of Recipe
Tall stock pot or other suitable pot
One Turkey carcass (Including what meat remains on bones)
one large onion, quartered
one stalk celery
2 or 3 cloves garlic
water to cover carcass
Bring to a boil and simmer over night or all day if preferred. Remove
carcass and strain broth. Set aside. I use another skillet and use about
1/2 cup oil (could be bacon grease) equal amount or flour (don't know what
you would sub. for that.)
Make a roux with flour and oil ( that means to brown with out burning)
One large onion chopped,
2 or 3 cloves garlic chopped
1 or 2 stalks of celery chopped
1 pkg of cut frozen Okra (Or fresh if you are lucky enough to get it.)
1 bunch green onions chopped
Add above ingredients to the browned roux . Stir veg. till tender. (The
okra
won't be slimy anymore.)
Add to strained broth.
1 can crushed tomato's (I use a large size can, you can omit if you don't
like tomato's)
1 lb. pkg smoked sausage or 1 lb. ham cubed cut up sausage into small
pieces or cube the ham and brown in skillet. Add to the broth and stir all
remove meat from bones and add meat to pot.
At this time I add Salt, Pepper and Red pepper (To taste)
! or 2 Bay leaves added to pot.
Simmer till you can't wait any longer, then serve. (Traditionally over
rice
but you don't need to. It is good by itself.)
You don't have to make the roux. That is just tradition, it doesn't really
thicken the gumbo, it just gives flavor.
From: Mary Spillman