Soup Template (dairy-free, Paleo, Keto, GAPS)

Soup made easy, soup made without a recipe, soup made nutrient dense. This is a real freestyle soup template to get you cooking, creating, and enjoying being in your kitchen. The goal is to teach you all some easy, healthy meals you can whip up by yourself, with no recipe, and with no stress.

What if you don’t like to cook? Check out this article to dive into some of your cooking obstacles and start loving this creative activity. Cooking is meant to be fun, stress-free, and a way to apply your creativity and share love. If you get too strict in the kitchen it starts feeling more like a chore and uses up your energy just preparing a meal for your family.

I’ve put together a go-to recipe to help you create many different soups. Soup made with bone broth or meat stock (see how to make a quick meat stock below) is some of the healthiest food you can eat, and it is also the best food for healing a leaky gut. Some days you can make your soup in a slow cooker and other days if you have leftover meat you can whip up a soup in just 15 minutes on the stovetop. And don’t forget about making soup in an Instant Pot, this will cut your cook time tons.

This Paleo soup method goes for creamy, thicker, and blenderized soups as well. If you want your soup creamy, add a can of full-fat coconut milk. Alternatively, to create thicker soups you can use a high-powered blender (my favorite is the Blendtec)and puree the cooked vegetables with the broth before adding the meat. 

If you choose not to use coconut milk to create a rich and creamy soup, you can add 2-4 Tbsp. of organic, cold-pressed olive oil to your pot at the end of cooking to deepen the flavor and add more healthy fats.

Yield: 6

Author: Yvonne Tomlinson

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Soup Template

Ingredients

• 4-6 cups bone broth or meat stock
• 1 pound pastured chicken, grass fed beef, lamb, heritage pork, or wild caught fish
• 2-3 cups greens - like spinach, kale, collards, chard, lettuces, parsley, basil chopped
• 3-4 cups non-starchy veggies - cabbage, carrots, celery, onion, zucchini, mushrooms, leeks, broccoli, cauliflower chopped
• 1 can coconut milk, full-fat optional for creamy soups
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/4 herbs and spices see notes

Instructions

Slow Cooker Method

1. Place all of the ingredients, except for the light, tender greens and fresh herbs such as spinach, basil, cilantro, and lettuces into a large soup pot or slow cooker.
2. If using ground meat, cook that separately in a medium sauté pan over medium heat for 4-6 minutes. If you are using cubed meat, just add the meat to the pot.
3. Cook on low on the stove for 2 hours or in the slow cooker for 6-8 hours on low.
4. Add fresh garlic if using. Add the lighter, tender greens and fresh herbs and warm for 2-4 minutes.
5. Serve and enjoy!

Quick Method - using precooked or leftover meat

1. Combine all of the ingredients except the leftover/precooked meat into a large soup pot and bring to a boil.
2. Let the vegetables cook on medium for 8-10 minutes before adding the leftover meat.
3. Add the meat and fresh garlic and cook on low for 2-3 minutes.
4. Add the lighter, tender greens and fresh herbs and warm for 2-4 minutes.
5. Serve and enjoy!

Notes

Transfer your leftover, cooled soup into airtight, glass storage containers and refrigerate for 5 days or freeze for several months.

One especially cool thing about this soup template is that you get to choose the flavors and add whichever herbs and spices you want. Here are a few examples to get you started:

Indian spice soup blend: 1 tsp Turmeric, 1 tsp cumin, ½ tsp ginger, ½ tsp coriander, ½ tsp cardamom, ¼ tsp cloves

Mexican spice blend: 2 tsp chili powder, 1 tsp paprika, 1 tsp cumin, ½ tsp ancho chili powder, or ¼ tsp chipotle chili powder

Italian spice blend: 2 tsp oregano, 1 tsp thyme, 2 tsp rosemary, ½ tsp ground sage

Thai spice blend: cheater method -- use 1-2 TBSP of my favorite store bought red or green Thai curries by Thai Kitchen

To make a quick meat stock: Place cut-up pastured chicken or grass-fed beef in a pot, cover with filtered water, and add 1-2 Tbsp of apple cider vinegar, 2 tsp sea salt, a few peppercorns, and any chopped vegetables. Bring to a boil, cook on low for 45-60 minutes let cool, and strain. You can save the meat for later use, definitely don’t discard it.

Nutrition Facts

Calories

272

Fat

21

Sat. Fat

16

Carbs

7

Fiber

3

Net carbs

4

Sugar

4

Protein

16

Sodium

509

Cholesterol

27