Turkey "Chili" Cabbage Soup [Paleo] [Low Carb]

It's still January, our national soup month, and it is a bit warmer outside (in the 40's now), but since we've been on a soup binge I thought I'd squeeze this last one in. I bet everyone is sick of my soup and turkey already :) Bear with me just a bit longer here and maybe even try your hand at your own chili-soup concoction. If you don't do meat, I have just stolen my old red cabbage soup and veggie soup "recipes" (they all have similar ingredients and I don't do recipes- anyone else's or my own), so don't feel oppressed by all the recent turkey food. Cabbage is delicious in its own right. My soup archive is here if you do so dare to venture into soup-land.

Anyways, I decided that this sad package of ground turkey I had in the bottom of the fridge deserved a privileged place on my soup extravaganza list. This was inspired by both my shivering body (last week it snowed ?!?) and Melissa's latest bison chili post. I have been building on top or alongside many of Melissa's ideas lately - she provides excellent nutrition and lifestyle information. No commission, of course; I just enjoy sending you readers to a bonafide nutritionist. I am just a want-to-be nutritionist (who is working on my preliminary PhD presentation for early in February - wish me luck - I need a friggin' miracle here!)

Although the pictures look awful, this soup tasted great and is uber healthy. Be sure to add a good dose of extra virgin olive oil to the soup right before serving for extra healing monounsaturated good fat and a delicious flavor boost.

Turkey Chili Base:
1 lb ground lean turkey
2 medium to large onions
4 jalapeño with seeds, whole
6-8 cloves garlic, minced (or however many you prefer)
1/4" chunk fresh ginger, minced
2 T. organic virgin coconut oil, for sauteeing
1 T. gf bbq sauce (optional- I use Kraft Lite)

Seasonings:
garlic powder, to taste
2-3 T. dried rosemary
dash cayenne pepper (optional, but its great for a little metabolism boost, detoxing, and internal heating if you know what I mean!)
~1 t. (fiesta) chili powder- check ingredients to ensure gluten free
~2 t. turmeric
pinch paprika
~1 t. sage or gluten free poultry seasoning

Cabbage Soup Base:
8-10 c. pure water
1 c. red cabbage
~2 c. green cabbage
5-6 fresh basil leaves

Add the coconut oil to your large stockpot and turn the heat to medium to melt the oil. Roughly chop the onion, mince the garlic and ginger/horseradish mixture, and slice or mince 1-2 of the jalapeños. Add the chopped onion and garlic-pepper mix to the hot pot and saute for 2-3 minutes until the garlic is very light brown and aromatic.

Add the ground turkey and seasonings to the sauteed onion and garlic in the pot, and turn the heat to low. Break up the meat and mix in the seasonings with a spoon or spatula. Cook on low to medium low for 5-7 minutes or until the meat is ~ half done. You can cook it thoroughly, but that's unnecessary since the meat will simmer in the soup.

Next, combine all the other ingredients in the pot. I find it easiest to add all my veggies first and then pour in the water so that I do not overfill the pot. Turn the heat to low. Cover and let simmer for ~ 1 hour. Serve hot.

Sage Turkey Spaghetti [Low Carb]

1 lb ground turkey
1/2 small green pepper
2 small onions, chopped
1 28 oz can fire roasted organic (whole) tomatoes
1 small can (7 oz) mushrooms, drained
1/4 c. dried/dehydrated zucchini slices (or fresh)
1 organic carrot, grated
red wine, to taste
1 can 15 oz. organic tomato sauce
2 T. apple cider/red wine vinegar
~1/4 c. pure water (optional, it thins the "tomato-ey" taste a bit)

Seasonings:
Rosemary
Sage
Garlic
Crushed Red Pepper
Sea salt and pepper
Italian seasoning
extra virgin olive oil
fresh basil leaves, chopped

In a food processor, mince the garlic and basil together. If you like a little heat, add a seeded red chili or a jalapeño. Roughly chop the onions and green pepper and set them aside. Open all the cans and drain the mushrooms (or use fresh mushrooms). I used the Saladmaster to finely grate the carrot and set it aside for later.

In a large frying pan or electric skillet, add the coconut oil or other safe sautéing oil and turn the skillet to medium heat to melt the coconut oil. As a rule while cooking at higher temperatures, do NOT cook in olive oil or some other highly monounsaturated fatty oil. The heat (and light) destroys the more delicate mono and polyunsaturated fatty acid bonds, thus making the oil rancid and toxic. Even if you do not use hydrogentaed (trans-fat) oils, please be aware that you can create trans fats by cooking at high heat with unsaturated oils. I know that olive oil is the canonical oil for cooking, but this is largely due to detailed biochemical and nutritional ignorance on the part of the cooking industry. These chefs are just that - artists of food, not experts on the chemistry behind food molecular interactions, generally speaking. In light of this, please do not see what I have suggested as revolutionary or offensive. Rather, it is simply a statement of fact backed up with well-documented scientific studies. You can also reference Udo's nutritional bible, Fats that Heal, Fats that Kill, for more biochemical details on this subject. Please also recall that organic virgin coconut oil is not a bad saturated fat. In fact, coconut oil is an antibacterial, antimicrobial, and metabolism and immune booster which helps you lose weight! If you are interested, I have addressed coconut oil many times in the past. If you already use it, then I guess I'm preaching to the choir :) More info on the different types of oils and their uses can be found at An Insider's Guide to Natural Medicine.

Once it is melted, saute the ground turkey with the extra virgin olive oil, onions, garlic, and herbs. I cooked the turkey on medium heat (~4 on my stove, or about 250-275 degrees in an electric skillet) for about 5-7 minutes (until the meat was ~ half done). As the meat slowly cooks, add more spices as necessary to adjust to taste. You may want to add a little more extra virgin olive oil, though I did not here.

Add the zucchini, tomatoes (with juice), wine, vinegar, and carrot to the pan and mix well. Cover and cook on low heat for another 5 minutes or until the meat is no longer pink. Remember that grass fed meat cooks quickly, so always err on the side of less done. In the last few minutes, I add the green pepper so that it isn't mushy and still retains much of its vitamins.

Serve hot with a sprinkle of fresh ground pepper and sea salt. I served this with gluten free brown rice spaghetti (and/or shirataki noodles) and sauteed mustard greens.

FYI: World's Healthiest Foods on cooking with extra virgin olive oil:

Extra virgin olive oil is our oil of choice at the World's Healthiest Foods, and it deserves special mention in this discussion of high heat. Information of olive oil smoke point - associated with the level of high heat it can withstand - is very confusing, and not at all consistent. Manufacturers of extra virgin olive oil - the most nutrient-rich type of olive oil from the very first pressing - list their smoke points as low as 200 degrees and as high as 406 degrees! In general, we believe that the lower limit of this range, somewhere between 200-250 degrees, is the most likely upper limit for safe heating of extra virgin olive oil without excessive damage to the oil. Inclusion of extra virgin olive oil in products baked in the oven at 350 degrees would therefore be worth avoiding, as would stir-frying in olive oil on the stove-top. Inclusion of the fresh oil directly on salads, or as a late-addition to some soups or sauces would prevent this high-heat exposure.

Easy Seaweed "Egg Drop" Soup [Low Carb]

This is a really easy, quick soup that I even make for breakfast on chilly mornings. Organic sea vegetable like kelp or dulse provide a wide array of vital minerals and nutrients, especially natural iodine. Iodine is necessary for proper function of the thyroid and has been shown to strongly benefit those with hypothyroidism. Note that too much iodine can actually block the thyroid function, so (as always) use common sense and eat it in moderation.

Sea vegetables offer high fiber, iron, calcium, vitamin C, B vitamins (pantothenic acid, riboflavin, folate), zinc, copper, and vitamin K, magnesium and manganese. Many to all of these vitamins and minerals are lacking for Celiacs and others with malabsorption issues. Nutrion Data information for kelp is here, but there are many other varieties of seaweed with fantastic health benefits. A great simple guide to the different kinds of seaweed is at World's Healthiest Foods. Their recipe for shitaki mushroom and seaweed soup is pretty good, but I prefer more protein; I replace mushrooms with free range eggs in the recipe below. If you are vegan or just don't do eggs, their soup might appeal to you more. This is my version of egg drop soup without the cornstarch (just extra carbs to thicken it). If you are concerned with glycemic index and carb count, try arrowroot as a thickener.

2 c. water
2 c. low sodium organic vegetable broth* (we use Pacific brand since it is gluten free and vegan)
~4 T. organic kelp/sea vegetable flakes
2 free range eggs, scrambled in bowl
dash sea salt and pepper
1 t. minced fresh ginger

Combine water and broth in a medium pot. Turn up the heat to get the water boiling. In the meantime, whip the eggs in a separate bowl. I sometimes whisk my eggs with coconut milk for an extra flavor and nutrient boost, but this is optional. Mince the fresh ginger finely in a food processor or by hand. Once the broth is boiling, add the ginger, kelp, and seasonings. Reduce heat to low and quickly stir in the eggs into the hot broth, whisking with the fork as you slowly pour the egg in. Serve immediately.

* If you'd rather make your own broth, that's fantastic! Homemade stock is easy - be creative. I will be making a post in the future about basic broth or soup stock, but recently Melissa, the nutritionist yoga guru over at Gluten Free for Good, gave a great "recipe" outline for how to make a fantastic health soup stock. I also have many soup recipes which are vegan, vegetarian, or grass fed meat-based.

Easy Red Cabbage Soup [Vegan] [Low Carb] [Paleo]

I love the color of this super easy soup, not to mention the vitamin-packed nutrition from the fresh red cabbage. My mother always said that color is the key to health- fresh, colorful veggies are full of vitamins and minerals essential to our health and digestion. Red cabbage is high in Vitamins C, K, and the B vitamins, as well as iron. The World's Healthiest Foods site lists cabbage and describes the detoxifying ability and digestive boost which cabbage gives the body.

This is a quick soup which we love and has even been a hit with my sometimes picky family. It makes a great simple appetizer and is very low calorie- served with a nice big green salad and a balanced entree, you're well on your way to a healthy weight loss meal. Melissa, this is my first soup for January "soup month" and I'm looking forward to many more recipes from the whole community (where's your kale and cauliflower one? :) )

6 c. water
1 whole small organic red cabbage head
sea salt
pepper
2 T. extra virgin olive oil or virgin coconut oil
1 T. organic apple cider vinegar (optional)
2 organic purple potatoes (optional for low carb)

Combine water and purple potatoes (if you are using them) in a large pot. Turn up the heat to get the water boiling. In the meantime, rinse and pat dry the cabbage. I sliced it up with our Saladmaster, but a sharp knife would also do the trick. Add the cabbage, olive (coconut) oil, and seasonings to the water, reduce heat to low, and cover.

Cook/steam for about 7 minutes or until the cabbage is tender and the water is bright purple. It is important to drink all the broth since the water soluble vitamins have all diffused into the water; the cooked cabbage adds more filling dietary fiber, but the cooking has leached most of the nutrients otherwise. Add the vinegar right before serving, if desired.

I should note that if you or someone you love has a thyroid problem (underactive), then they should consume only cooked cruciferous vegetables (of the Cruciferae family). This includes both red and green cabbage, broccoli,, cauliflower, kale, collards and Brussels sprouts. Raw cruciferous vegetables contain goitrogens which can interfere with the functioning of the thyroid gland. Some doctors recommend that people with already existing and untreated thyroid problems consider avoiding cabbage. However, there is always a danger in an unbalanced diet. It is thought that cooking inactivates the goitrogenic compounds, but by what extent is currently not obvious from the research. WHF has a page on this issue if you're concerned about your thyroid; read their article "What are goitrogens and in which foods are they found?" for more information.

Since the goitrogens put raw cabbage on the suspect list for thyroid issues, then one might lean towards only eating cooked cabbage and broccoli. Life is, of course, not so simple and it is always about balance. The cancer-fighting benefits from cabbage are best reaped from fresh, raw cabbage. These cancer-fighting organisms, or glucosinolates, are produced by myrosinase enzymes which are released when cabbage is sliced or chopped. World's Healthiest Foods gives a detailed section on this subject and notes that cooking denatures the myrosinase enzyme, thus stopping the production of glucosinolates.

Thus, if you want to get the anti-cancer benefits, eat raw or fermented cabbage. My mother in law makes fantastic red cabbage sauerkraut which is fermented with liquid whey; this lacto-fermentation (rather than vinegar based) creates a higher proportion of beneficial bacteria for the gut. This makes her delicious red cabbage kraut my cabbage treat of choice- it has the anti-cancer benefits with (possibly) less thyroid aggravation. Don't get me wrong, I am a human black hole for red cabbage, green cabbage, and assorted dark greens sauteed in virgin coconut oil, mmmmmm! The sauteed greens are a daily part of my diet, but I am also careful to add raw vegetables since cooking can damage the food's vitamins (especially the water soluble ones). My brother-in-law David makes a kill red cabbage saute too, so I guess it runs in the family :)

Cashew Raisin Sprout Salad [Vegan]

4 c. organic lettuce (I used red leaf)
1/4 c. organic jumbo mixed raisins (no sulfur)
1/2 yellow onion, sliced
1 organic carrot, grated
large handful(s) fresh alfalfa sprouts
1/4-1/2 c. organic raw cashews (unsalted)

Dressing:
1 T. balsamic vinegar
2 T. extra virgin olive oil
oregano
sea salt and fresh pepper
dried basil

Toss lettuce and sprouts in a large bowl. Sprinkle over the cashews, raisins, and onion slivers. Mix (I just pour it on, but you can shake it together) olive oil and vinegar and pour over the salad. We had this with our Balsamic and Molasses Grilled Salmon and some red cabbage, onion, and kale sauteed in virgin coconut oil- delicious and packed full of health for the new year!

Serves: 1-2

Grilled Balsamic and Molasses Salmon [Paleo] [Low Carb]

1 large fillet wild caught salmon (1.75 lbs)
lemon juice, to taste

Balsamic Molasses Glaze
4-5 T. organic unsulfured blackstrap molasses
3 T. no-sulfur balsamic vinegar
2-3 T. extra virgin olive oil
sea salt and pepper
dried dill
lemon juice to taste
garlic powder
lemon pepper

Prepare your glaze by combining and stirring all the glaze ingredients in a large bowl. Once mixed, poor the glaze and salmon in a leak proof bag and let marinate over night.

Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side - we like our salmon rare-medium, depending on freshness. We had this with Cashew Raisin Sprout Salad and some red cabbage, onion, and kale sauteed in virgin coconut oil- yum! The healing power of the Omega 3 fatty acids from the salmon along with the folk remedy miracle blackstrap molasses combine for wonderful flavor and a real health whammy.


I've talked about the wonders of blackstarp molasses a little bit in my Vegan Soy Free/Dairy Free Eggnog, but it really is deserving of its own nutritional post (coming soon)! The probiotics and good bacteria in the intestines feed off the slowly digested sugar in the blackstrap molasses (hence its low glycemic index), allowing for an immunity boost and longer digestion time for optimal digestion. This all gives the body more time to absorb and process nutrients, like the Omega 3's we all so desperately need in our diets. To truly reap the benefits of the Omega 3 fats the salmon (and other fatty cold water fish) have to offer, eat the skin! I know that sounds repulsive to some, but the Omega 3's are found right under the skin. In his nutritional bible Fats that Heal, Fats that Kill, Udo Erasmus cites the areas right underneath the skin, around the gills, fins, and belly as the sites of Omega 3 fish oil stores (pg. 263 in case you're curious).

Tangerine and Spinach Omelet [Paleo] [Low Carb]

After a long, blessed holiday season and New Year, we're back with some seasonal citrus and fresh spinach. I hope the holidays were as great for everyone else as for us; I have been so busy visiting with family that I haven't had much time to sit down at a computer at all. I'll fill everyone in on all the boring details of our Celtic wedding shower which we held on Yule (Winter Solstice) and whatnot later, but for now, let's eat!

2 Clementine oranges, peeled & sectioned
4 oz. whole organic mushrooms
1/2 bag (5 oz) fresh spinach
4 free range eggs
2 T. extra virgin coconut oil (frying)
2 jalapeños (optional)
~ 2-3 oz. lite coconut milk (for whipping eggs- optional, can use water)

Seasonings:
garlic powder
rosemary (fresh)
curry powder
1 T. balsamic vinegar
2-4 T. extra virgin olive oil
sea salt and pepper

Turn your skillet to medium high and add the coconut oil to melt. Add a tablespoon of water (or lite coconut or other "milk" or olive oil) and whisk the eggs in a medium bowl. Wash and pat dry the spinach and fresh rosemary. Peel and section the oranges and set aside.

Add the mushrooms, orange segments, and seasonings to the skillet and saute for about 2 minutes until the mushrooms are a bit brown. Add the spinach, balsamic vinegar, and olive oil and reduce the heat to low, covering and steaming for another 1-2 minutes or until the spinach is just barely limp or soft and bright green. Uncover and remove everything from the pan and set aside. You may want to add more coconut or olive oil to the pan so the eggs do not stick.

Whip the eggs one last time and add the fresh rosemary, sea salt, and pepper. Pour the eggs into the pan and cover. Cook at low to medium low for a few (~2-3) minutes until the eggs are set and no longer runny (they even steam and "poof" a bit when they cook covered).

Once the eggs are finished, add the previously sauteed veggies to half the egg. Use your spatula to gently lift the sides of the egg to ensure no egg stuck to the pan. Finally, use the spatula as a lever and flip the uncovered half of the egg over the filling and serve garnished with a sprinkle of fresh pepper and rosemary sprigs.