Cynthia Killingbeck CH, CN, FEP
Winter Soup and Paleo Bread
Cooking has become a true reality for my family as we all have special dietary needs. Some of us are intolerant or allergic to things like gluten, nightshades, dairy, etc. We can’t purchase things like soups, or other canned or processed foods. Of course, it is good and healthy to cook all your own foods, but it can also be a bit inconvenient. So, finding easy recipes that taste amazing, are good for you, and don’t take too long to cook are always what I am looking for.
This recipe is simple, and easily adaptable. It is a dairy free, gluten free, Cream of Mushroom Soup. I use Shiitake mushrooms the most as they are nutritious, medicinal, and easily found. But I have added Lion’s Mane and Maitake as well (see below clinical actions). Portabella mushrooms are easy to find and do well in the recipe also. Portabella mushrooms are a good source of B vitamins, selenium, calcium, protein, magnesium, antioxidants, and potassium. Shiitake mushrooms support the immune system, healthy blood sugar levels, are antibacterial, antiviral, and antifungal. They are filled with antioxidants that are cardio-protective and they enhance detoxification, are anti-cancer, and have adaptogenic qualities that help to reduce stress.
Dairy Free Cream of Mushroom Soup
4 cups bone broth, stock, or vegetable broth
1/3 to 1/2 cup pine nuts, or raw cashews
3-5 Tablespoons extra virgin olive oil (as much as you need)
3 stalks of celery chopped.
1 yellow onion finely chopped (Substitute 3 stalks of celery chopped. Use powdered onion 1 1/2 T)
¾ teaspoon powdered garlic
1 tablespoon powdered thyme
1 teaspoon Himalayan salt
1 lb. (16 oz.) fresh shiitake mushrooms, chopped (any mushrooms may be used, I like Portobella)
2 tablespoons fresh lemon juice
Put 4 cups of broth in a high-speed blender. Add the nuts and process until creamy. Set aside.
Heat 2 tablespoons of the oil in a large, heavy pot over medium heat. Chop the celery and onion and cook stirring now and then, until softened but not browned, 8 to 10 minutes.
Add the remaining tablespoon of oil and mushrooms to the pot, stir to combine with the celery mixture and cook until the mushrooms begin to release their liquid, 5 to 6 minutes. Add onion power (if using), garlic, salt, and thyme. Stir well. Then add the reserved creamy broth mixture to the pot and turn the heat up to medium-high. Once the soup begins to boil, lower the heat and simmer for 45 minutes. Stir in the lemon juice.
Use a handheld stick blender or heat safe blender to process the soup until it’s creamy and well blended. Serve.
Notes: Using extra mushrooms will make it thicker and of course using less will make it thinner. I almost always use chicken broth when cooking this. I have also toasted some cashew pieces and sautéed some chopped mushrooms in oil to put in last or as a garnish. It added some texture and made a nice topping. I often substitute celery for onion and use the powder as the powder seems to be easier on the tummy if you are sensitive to the sulfur foods. You could of course not use the celery at all if you choose. Try adding a leek or fennel bulb. I have done both and they both tasted great!
Below is a great Paleo quick bread recipe that goes very well with this soup. I love this bread recipe. It is so easy and quick, and it tastes great! I have never had any issues making it. A friend gave it to me, but I’ve adjusted it slightly. If you want it sweeter add more honey if not you can leave it out. I buy freshly ground almond butter from Wholefoods or at Natural Grocers where it is usually located in the refrigerated area near the nuts.
Paleo Quick Bread, Grain-Free
Makes 1 loaf
5 eggs, preferably pastured
2 tablespoons cassava flour
¼ cup flax meal
1 teaspoon sea salt
¾ cup almond butter
1½ tablespoons raw honey
1 teaspoon baking soda
1 tablespoon apple cider vinegar
Grease a glass or other bread shaped baking pan with grass-fed butter or coconut oil.
Preheat oven to 350°F.
Mix all ingredients using a stand or electric mixer until well-combined.
Bake for about 35 minutes, or until a toothpick inserted in the center comes out clean.
Clinical Actions of interest:
Maitake: Antitumor, anticancer, antibacterial, antiviral, antifungal, cardiovascular benefits, supports immune system, reduces stress, helps modulate blood sugar.
Lion’s Mane: Antibacterial, anti-inflammatory, antitumor, enhances immune function, may enhance nerve growth/regeneration, neuroprotective, reduces anxiety, improves cognitive function, memory, concentration and reduces depression. May promote healing of the myelin sheath.
Thyme: has anti-inflammatory, antiseptic, stomachic, anti-spasmodic, carminative, antibacterial, and expectorant properties.
Garlic and Onions: Onions contain antimicrobial sulfur compounds (including the aromatic ones that burn your eyes) similar to the ones contained in garlic. Garlic, when crushed, generates the powerful antibiotic constituent called allicin.
Terms that may be unfamiliar or need expanding on:
Adaptogenic: increasing adaptation and resistance to physical, chemical and biologic (non-infectious) stressors.
Carminative: expelling gas from the gastrointestinal tract.
Expectorant: facilitating the expulsion of secretions from the respiratory tract.
Stomachic: stimulating the stomach function.
I am a certified Clinical Herbalist (CH), Clinical Nutritionist (CN) and Flower Essence Practitioner (FEP) in the Bach Flower Essences. If you are looking for a personal health coach or would like a personal consultation, protocol, and formulation or Flower Essence Soul Therapy Session, please visit my website: https://www.vitalblossomherbals.com or Facebook page at https://www.facebook.com/vitalblossomllc/ and message me privately, or email me at Cynthia.Killingbeck@clinicalherbalism.com
I also sell products on my Etsy page at VitalBlossomHerbals and at SpiritWays Metaphysical Shop in Denver you may also contact me there for consultations.