Superfood Soup


This superfood soup is an easy and tasty way to get your greens. With colder weather outside, there’s nothing like a warming, creamy soup.


The greens are super nutrient-dense and the tahini boosts the creaminess as well as the calcium content. Check out this post for more details on superfoods.



Superfood Soup

Course Soup
Keyword broccoli, kale, soup
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4
Author bonnieflemington


  • 2 tbsp olive oil
  • 1 tbsp garlic minced
  • 2 large handfuls kale
  • 4 stalks celery chopped
  • 4 stalks broccoli chopped
  • 8 cups low sodium vegetable broth
  • 1/2 cup tahini
  • 2 tsp sea salt


  1. Sautee garlic in olive oil in a large soup pot.

  2. At the same time, add half of the raw kale, celery, and broccoli to your high-speed blender (in that order). Cover with up to 4 cups of broth and blend.

  3. Empty blender content into the pot with the sauteed garlic. Do the same for the other half of the veggies and broth.

  4. Heat soup and simmer for up to 5 minutes. Remove from heat. Add tahini and sea salt. Stir well.

  5. NOTE: If you want the soup to be extra creamy, you can re-blend after it's heated.

Slow Cooker Beef Bone Broth

I’m a big fan of bone broth to help heal the gut and have previously posted a chicken bone broth recipe here. And I can’t help but note that bone broth is also excellent for joint health (this is especially important to me since my previous diagnosis of osteoarthritis: story here)

I have made this particular bone broth free of the usual onions, leeks and garlic in case you are following a low fodmap or specific carbohydrate diet. It also happens to be just as delicious without them for everyone else!

Bones can be bought at your local butcher and it is so worth it to make your own. Even though it takes a lot of time, it is not “working” time, so it’s easy. The slow cooker makes it especially easy to set it and forget it.

Slow Cooker Beef Bone Broth

Bone broth is good for many purposes other than just being tasty. it’s good for gut health, joint health and maintains healthy skin, immunity and boosts detoxification. Try this one without onions and garlic – using carrots and celery root instead.

Course Soup
Keyword bone broth
Cook Time 2 days
Author bonnieflemington


  • 2 lbs beef marrow bones, thawed, grassfed preferable
  • 3 large carrots, unpeeled
  • 1/2 medium celery root
  • a few sprigs of herbs – rosemary, oregano & thyme
  • 2 bay leaves
  • 2 tbsp apple cider vinegar, unpasteurized
  • 1/2 tsp sea salt
  • water as needed


  1. Preheat oven to 425 degrees F

  2. Place your bones onto a baking sheet and place into the oven. Cook for 30 minutes.

  3. Wash and chop veggies into large pieces – large enough that they won’t turn to mush.

  4. Once your bones have roasted, pull them out of the oven and put them directly into a slow cooker. Add the veggies and the herbs into the cooker with the bones.

  5. Fill a 6-quart slow cooker with fresh water up to about ¾ inch under the rim. Add the bay leaves, ACV and salt.

  6. Cook in your pot on low. Remove the herbs after about 4 hours and remove the veggies once they’re very soft, but not yet mushy.

  7. Let the bones cook for a total of 24-48 hours. Strain the broth, let cool a bit, and store in glass jars for up to ONE WEEK in your fridge. You can also freeze the broth if you don’t use it right away.

Recipe Notes

The appearance of a gel-like substance (natural gelatin) is normal and desired – enjoy the gut-friendly goodness!

Roasted Butternut Squash and Cauliflower Soup

Butternut Squash Recipe + Photo Credit: Melissa Torio


Twitter Username: @melissa_torio

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Another great recipe from this year’s From Scratch Cookbook, 2019 edition!


This one is a fabulous butternut squash soup recipe. The higher carbohydrates in butternut squash are moderated with the addition of cauliflower. This makes the soup a lighter, lower carb version of traditional squash soups! So go ahead and enjoy this soup with a clean source of protein and some veggies (such as a salad or steamed/roasted broccoli).


And adding pumpkin seeds on top adds an excellent source of healthy fats and magnesium. Enjoy!


Roasted Butternut Squash and Cauliflower Soup

This simple and healthy soup, made creamy without any dairy, is a family favourite.

 Bonus Tip: Freeze extra servings of this soup for another day.

Course Soup
Keyword butternut squash
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Author Melissa Torio


  • 1 butternut squash peeled and chopped into 1-2 inch pieces (about 4-5 cups)
  • 2 cups chopped cauliflower florets
  • 1 onion cut into quarters
  • 1-2 tbsp extra virgin olive oil
  • 4 cups broth or water
  • 1 tsp sea salt
  • freshly ground pepper optional
  • pumpkin seeds optional for garnish


  1. Pre-heat oven to 400 ˚F. Line a rimmed baking sheet with unbleached parchment paper. Place the squash, cauliflower and onion pieces on the lined baking sheet. Drizzle with olive oil and make sure all the vegetables are coated and distributed evenly. Use another lined baking sheet if required. Place in oven and bake for 25 minutes.
  2. Meanwhile, in a large pot, warm the broth or water on medium-low heat, while the vegetables are in the oven.
  3. After the vegetables are done roasting, take them out of the oven. Carefully add them to the soup pot. Add salt and mix well.

  4. You can use an immersion blender or a vented blender. Place the immersion blender into the soup pot and carefully purée the soup until smooth. If using a vented blender, carefully add the soup into the blender container and purée until smooth. This may need to be done in several batches.

  5. Serve warm with some freshly ground black pepper. Top with some pumpkin seeds, if desired. Enjoy!

Creamy Cauliflower + Carrot Soup

Photo & Recipe credit: Abigail Hopkins [That Clean Life]


This is a delicious warming soup that is a great side dish for any lunch or dinner.


It is full of nutrient benefits such as:

  • Vitamin A – carrots are very high in beta-carotene, a form of vitamin A that has shown specific benefits for eye health and also function as an antioxidant and anti-inflammatory.
  • Vitamin C – Cauliflower is particularly high in vitamin C providing 73% of our daily value in 1 cup. Vitamin C is a great antioxidant and is required to produce collagen (the most abundant protein in our body) and to make certain neurotransmitters.


This recipe is super easy and quick to make and is a part of the From Scratch 2017 Cookbook. Want more delicious recipes from this ebook? Check it out here.


Creamy Cauliflower + Carrot Soup

A simple vegan soup to warm your soul. 
Course Soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Author Abigail Hopkins


  • 2 tbsp extra virgin olive oil
  • 6 green onions chopped
  • 5 medium carrots chopped
  • 1 head cauliflower
  • 6 cups water
  • 2 tsp dried thyme
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/2 cup parsley


  1. Heat the olive oil in a large stock pot over medium-low heat. Add the green onions and sauté until softened. Add the carrot, cauliflower, water, thyme, salt and black pepper. Cover the pot and bring to a boil. Once boiling, reduce to a simmer. Let simmer for 20 minutes then add in the parsley and stir until wilted. Turn off the heat. 
  2. Purée the soup using a blender or handheld immersion blender. (Note: If using a regular blender, be careful. Ensure you leave a space for the steam to escape.) Taste and adjust seasoning if needed. Ladle into bowls. 

Recipe Notes

Bonus Tip: Set aside some cauliflower and carrots and roast in the oven for a garnish. Give it a gut-healing boost by using bone broth instead of water.

Slow Cooker White Bean Chicken Chili


As we get closer to cooler weather, I always love to create warming meals that include soups, stews, chilis and casseroles. I set out to create this delicious dish because I was looking for something to add more resistant starch to my diet. Resistant starch is a type of fiber that helps us to feel fuller for longer and therefore is very helpful for weight loss.


Health benefits of some ingredients in this dish are:


Navy beans – Like many other legumes, navy beans are a fantastic source of fiber helping to lower the risk of colon cancer, lower cholesterol levels and reducing blood sugar spikes and crashes. Navy beans are also a good source of a host of important micronutrients such as B vitamins, manganese, copper, phosphorus, protein, iron and magnesium.


Garlic – I love adding garlic to almost any dish and always keep multiple bulbs of it in my house. The power of the sulphur-containing compound (allicin) in garlic is strongest if it is allow to sit for about 10 minutes after chopping and before combining into your recipe.


This recipe is quick to prepare and will be ready and will be ready and waiting for you when you get home.

Slow Cooker White Bean Chicken Chili

This chili is a warming, delicious part of any fall or winter meal. Great in a thermos for lunch the next day too!

Course Main Course, Soup
Prep Time 10 minutes
Cook Time 5 hours
Total Time 5 hours 10 minutes
Servings 4
Author Bonnie Flemington


  • 1 cup dried navy beans soaked in water overnight
  • 1 yellow bell pepper chopped
  • 1 medium sweet onion chopped
  • 3 cloves garlic minced
  • 4 cups chicken broth
  • 1 tsp sea salt
  • 1 tsp cumin
  • 1 tsp oregano
  • 1/2 tsp ground black pepper
  • 1 lb boneless, skinless chicken thighs
  • 1 lime juiced


  • cilantro, chopped green onion, cubed avocado


  1. The night before you make this, soak the navy beans in water, and chop the yellow pepper, onion and garlic cloves.

  2. In the morning, place the chopped vegetables and drained navy beans in the slow cooker. Add the broth, spices and chicken. Cook on high for 4-5 hours or low for 6-8 hours.

  3. Before serving, prepare the toppings. Stir lime juice into the chili and break up the chicken thighs with 2 forks. Serve with a side salad or other green vegetables.

Recipe Notes

If you like your food spicy, feel free to add red pepper flakes to the dish or top it with hot sauce!



Cheesy Broccoli Soup


I love broccoli soup and this one is delicious and filling with the addition of green peas. I used frozen peas, but you can try it with fresh peas if they are in season (and let me know how it goes!!). It is easy to make, and has a creaminess and cheesiness from the hemp seeds and nutritional yeast added in. Bonus: the kids loved it! This soup is rich with nutrients and healthy fats and the notable health benefits include:

  • Broccoli is a part of the cruciferous family of vegetables that also includes foods such as cabbage, cauliflower and Brussels sprouts. Broccoli is one of the most nutrient dense foods (particularly broccoli sprouts if you can find them!). It is an excellent source of the antioxidant vitamins C as well as vitamin K, folate and chromium. Also, its indole-3-carbinol and sulforaphane compounds increase excretion of excess estrogen lowering the risk of breast cancer and prostate cancer.
  • Green peas are part of the legume family and the ones used here are typically referred to as garden peas (as opposed to sugar snap peas or snow peas where the whole pod is edible). Peas are high in protein, fiber and antioxidant micronutrients that help to provide for blood sugar regulation as well as lower blood pressure and cardiovascular risk.
  • Nutritional Yeast – what is nutritional yeast anyway?? Nutritional yeast is a deactivated yeast that has had its nutritional properties enhanced. It contains many B vitamins along with the antioxidant minerals zinc and selenium. It is often fortified with the addition of vitamin B12 making it a great supplement for vegans (as they have difficulties getting sufficient B12 from their diet alone).


Create variety in this recipe by varying up the toppings used, and by adjusting the liquid to make for either a heartier or lighter soup as desired. Enjoy!


Cheesy Broccoli Soup

This is a delicious, hearty and easy soup that is perfect for a weeknight when the family is coming and going in all different directions. This soup can be made chunky using an immersion blender or smooth using a high speed blender.

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4


  • 1 tbsp coconut oil or ghee
  • 1 large onion chopped
  • 3 cloves garlic chopped
  • 2 cups green peas fresh or frozen
  • 6 cups broccoli 1 head
  • 4 cups vegetable broth
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried thyme
  • 1/4 cup nutritional yeast
  • 1/4 cup hemp seeds
  • additional broth or unsweetened almond milk to thin soup if necessary
  • sea salt and black pepper to taste

Optional toppings

  • chopped broccoli or fresh herbs sprinkled on soup
  • splash of lemon juice stirred into soup


  1. Add onion and coconut oil or ghee to soup pot over medium heat. Cook until onion is translucent, about 4-5 minutes.

  2. Add garlic, broccoli, peas, spices and vegetable broth. Bring to a boil and simmer 20-30 minutes.

  3. Remove from heat and add nutritional yeast and hemp seeds. Puree using an immersion blender or high speed blender with vent for steam.

  4. Season with sea salt and black pepper to taste and add additional toppings as desired. Serve with a salad and/or protein of choice.

Bone Broth

Bone broth is something that is being written about more and more due to it’s significant role in nutrition. However, if you’d asked me a few years ago, I wouldn’t even have known what it was!

The making of bone broth is not a new concept. In fact, broth made from the bones of pastured chicken, wild caught fish or organic beef has been a tradition in many cultures throughout recorded history. Grandma knew best, as the health benefits of bone broth extend beyond providing the building blocks for cartilage and bone health … bone broth is also beneficial for reducing inflammation and healing the digestive tract.

So, the next time you have a roast chicken, turkey or bone-in cut of meat, consider simmering the leftover bones in your slow cooker for a nutritious, healthful soup or beverage (2 meals in one!).

Bone Broth

This broth doesn't really need a recipe since it is so easy, but here it is!! With a slow cooker, it takes only a few minutes to prep and 18-24 hours on low to produce a nutrient-rich broth that can be consumed on it's own or as a base for a delicious soup.

Course Soup
Cuisine American


  • bones from grass-fed, pastured meat or poultry can be purchased at your local butcher
  • filtered water to cover the bones
  • 1 tbsp Apple cider vinegar
  • sea salt, black pepper, spices and vegetables as desired optional


  1. Remove cooked meat from the bones and place in a slow cooker. Add filtered water and simmer for 18-24 hours. Alternately, you can use a pressure cooker on high pressure for 1-2 hours.

  2. Strain out the bones and discard. The bones should be brittle and break apart easily. That way you know the healthy nutrients have seeped out of the bones and into your broth.

  3. Broth can be consumed immediately (with or without optional additions), or stored in a glass container in the fridge and used as a soup on its own, or as the base for another soup recipe. You know that you have extracted sufficient gelatin from the bones if the broth gels up when cooled in the fridge.

Mexican Chicken Soup


Our family always likes Mexican night! There’s something about a tomato base, with black beans and the fun of adding optional toppings that everyone loves! Many traditional Mexican dishes include a lot of gluten and dairy ingredients such as wheat tortillas, and toppings such as sour cream and cheese. This soup eliminates these foods without sacrificing the delicious natural flavour of the ingredients. The toppings are varied and allow everyone to customize their own dish. This recipe is especially quick and easy to make if you have the chicken pre-cooked ahead of time.


Also important to note in this recipe are the health benefits of the allicin in the garlic being used. For instance, the blood pressure lowering benefits are well documented in research studies as I discuss in this important heart healthy post.



Mexican Chicken Soup

This is one of our favourite dishes for Mexican night. With the chicken cooked ahead of time, it is quick to prepare on a weekday. Pure corn tortillas are often found in your freezer section, or you can make your own! Most tortillas labeled corn actually contain wheat and gluten. Serve this soup with a side salad for a complete meal.

Course Main Course, Soup
Cuisine Mexican
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • 1 Onion chopped
  • 1 tbsp Coconut oil
  • 3 Garlic cloves minced
  • 1/2 cup Red pepper chopped
  • 1/2 cup Yellow pepper chopped
  • 1 Jalapeno finely chopped
  • 1 1/2 tsp Cumin
  • 1 tsp Chili powder
  • 1/2 tsp Garlic powder
  • 1/2 tsp Sea salt
  • 2 Cooked chicken breasts cubed or shredded (about 2 cups)
  • 4 cups Vegetable or chicken stock
  • 28 oz can Diced tomatoes
  • 2 - 400mL cans Black beans drained and rinsed
  • 3 tbsp Tomato paste


  1. Place chopped onion with a little water in a soup pot over medium heat. Add coconut oil or ghee.

  2. Sauté onion until translucent, about 5 minutes.

  3. Add chopped red pepper, minced garlic, spices and salt and sauté a couple of minutes longer.

  4. Add chicken, stock, diced tomatoes, black beans and tomato paste. Stir, cover and simmer on low heat for 30 minutes.

Recipe Notes

Optional Toppings: Cilantro, green or red onion, avocado and toasted corn tortillas (make sure your tortillas don't contain wheat, or make your own!)

Special Note: Once garlic is minced, leave it to sit for 5-10 minutes before adding it to the pot so the enzymes can create more of the beneficial allicin from this ingredient.

Try this recipe and let us know how it worked for you!