Healing and sealing soups

While healing your gut, one of the most nourishing and easy foods you can include in your weekly meal plan is soup. Not only is it a one-pot wonder, but you can store it easily in your fridge or freezer to grab on those days you don’t feel like cooking.

◁ PEA, SPINACH AND LAMB SOUP

GF WF DF SF

SERVES 4

Imagine the most scrumptiously robust Sunday roast blended into a satisfying soup! This recipe is an easily digestible version of a triumphant and meaty meal, with the valuable benefits of bone broth to repair and heal your gut lining.

1 bulb garlic, whole, unpeeled

extra virgin olive oil for roasting, plus extra to serve

2 tablespoons (40 ml) extra virgin coconut oil or 1 tablespoon (20 ml) ghee

1 onion, diced

3 sprigs thyme, leaves picked

10 1/2 oz (300 g) lamb fillets or backstrap, thinly sliced

4 cups (35 fl oz/1 L) beef broth

3 1/3 cups (1 lb 2 oz/500 g) freshly shelled or frozen peas

1 cup (1 1/2 oz/45 g) baby spinach leaves

1 tablespoon (20 ml) apple cider vinegar

1 handful of flat-leaf (Italian) parsley, roughly chopped, or micro parsley

Celtic sea salt and freshly cracked black pepper, to taste

Preheat the oven to 400°F/gas mark 6 (200°C).

Slice 1/2 inch (1 cm) off the top of the garlic bulb to expose the cloves then place cut side down on a baking tray. Drizzle with a little of the olive oil and roast for 30–35 minutes or until softened. Remove from the oven and set aside to cool.

Melt the coconut oil or ghee in a large saucepan over medium heat. Add the diced onion and thyme leaves and cook for 5 minutes or until the onion has softened. Add the lamb and cook, stirring frequently, for 3–4 minutes or until lamb is browned.

Add the broth, peas, spinach and apple cider vinegar. Bring to a boil, add the parsley, setting aside a little to use as a garnish, then reduce the heat to low and simmer, partially covered, for 5 minutes (or 15 minutes for a stronger flavor). Squeeze the roasted garlic cloves out of their skins and into the soup.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender (remove some peas first to use as a garnish if you like). Season to taste, reheat slightly if necessary, and serve with a sprinkle of fresh parsley, a drizzle of olive oil and perhaps a garnish of peas.

◁ GRANDMA’S CHICKEN SOUP

GF WF DF SF

SERVES 4

This immune-boosting soup is the perfect comfort food on a chilly night. If you’re further advanced with your gut healing, try this soup unblended.

1/4 cup (2 fl oz/60 ml) extra virgin olive oil

3 cloves garlic, sliced

1 onion, chopped

2 teaspoons ground turmeric

1 heaping teaspoon ground cumin

1 heaping teaspoon sumac

1 heaping teaspoon sweet paprika

1/2 cup (1 3/4 oz/50 g) almond meal

6–8 skinless organic chicken thigh fillets

2 cups chopped green vegetables (e.g. bok choy, zucchini, scallions, spinach)

2 large mushrooms, sliced

2 tablespoons (40 ml) apple cider vinegar

2 tablespoons wheat-free tamari

2 tablespoons (40 ml) lemon juice

4 cups (35 fl oz/1 L) chicken broth

Celtic sea salt and freshly cracked black pepper, to taste

2 sprigs thyme

Preheat the oven to 325°F/gas mark 3 (170°C).

Heat 1 tablespoon (20 ml) of the oil in a flameproof casserole dish over medium heat. Add the garlic and onion and cook for 3–4 minutes or until browned. Leave in the casserole dish and set aside.

Combine the spices and almond meal on a plate. Roll the chicken thighs in the spice mixture to cover. Heat the remaining oil in a frying pan over medium heat. Add the chicken and brown on both sides, then transfer to the casserole dish with the onion and garlic. Add the remaining ingredients except the thyme and seasoning, then bring to a boil. Reduce the heat and simmer for 5 minutes.

Add the thyme, reserving a little as a garnish, and salt. Transfer the casserole dish to the oven and bake for 30 minutes or until the chicken is cooked and tender. Allow to cool slightly, then purée in a food processor or blender until smooth. Grind on pepper, garnish with thyme and serve.

◁ MARKET-FRESH VEGETABLE SOUP

GF WF DF SF VEG

SERVES 6

This freezer-friendly soup is great to make in batches, and is best cooked using veggies at their freshest. It will flood your system with easily digestible nutrients along with the fiber you need to feed a healthy bacterial colony.

2 tablespoons (40 ml) extra virgin coconut oil or 1 tablespoon (20 ml) ghee

1 leek, white part only, chopped

1 onion, diced

3 cloves garlic, crushed

3 stalks celery, diced

1 inch (2.5 cm) piece of ginger, peeled and grated

2/3 cup (5 1/2 oz/160 g) sugar-free tomato paste

14 oz (400 g) can additive-free chopped tomatoes

5 1/2 oz (150 g) green beans, topped, tailed and cut into 1 1/4–1 1/2 inch (3–4 cm) lengths

1/2 cauliflower, roughly chopped

2 zucchini, diced

1 red pepper, seeded and diced

1 green pepper, seeded and diced

1 bunch (1 lb/450 g) kale, chopped

1 cup (1 1/2 oz/45 g) spinach leaves, chopped

4 cups (35 fl oz/1 L) vegetable stock or filtered water, plus extra water as needed

1 handful of mixed herbs (e.g. flat-leaf [Italian] parsley, basil), chopped

freshly cracked black pepper, to taste

nutritional yeast flakes (optional), to serve

watercress leaves, to serve

Melt the oil or ghee in a large saucepan over medium heat. Add the leek, onion, garlic, celery and ginger and cook, stirring regularly, for 5 minutes or until lightly browned.

Stir in the tomato paste and chopped tomatoes, then cook for another 1–2 minutes. Add the beans, cauliflower, zucchini, peppers, kale and spinach, then cook, stirring frequently, for another 1–2 minutes.

Add the stock or water and, if necessary, extra filtered water to cover the vegetables. Bring to a boil, then reduce the heat to low and simmer for 10–15 minutes or until the vegetables are tender. Add the herbs and stir to combine.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender to your desired consistency.

Serve hot, sprinkled with black pepper, yeast flakes, if using, and watercress.

ANTI-INFLAMMATORY CAULI SOUP

GF WF DF SF

SERVES 4

I love that a humble bouquet of white florets can deliver all the satisfaction of a starchy potato without feeding a colony of hungry candida. This soup is a beautiful light lunch option with the added benefits of anti-inflammatory spices and coconut milk to promote healthy gut flora.

1 tablespoon (20 ml) extra virgin coconut oil or 2 teaspoons ghee

1 onion, chopped

3 cloves garlic, crushed

2 teaspoons finely chopped ginger

2 teaspoons ground turmeric

2 teaspoons ground cumin

2 teaspoons curry powder

1 large cauliflower, roughly chopped

2 cups (17 fl oz/500 ml) vegetable stock

1/2 cup (4 fl oz/125 ml) additive-free coconut milk

Celtic sea salt and freshly cracked black pepper, to taste

chopped cilantro or scallion, to serve

Melt the oil or ghee in a large saucepan over medium heat. Add the onion and fry for 3–4 minutes or until browned. Add the garlic, ginger, turmeric, cumin and curry powder, and stir for 1 minute or until fragrant. Add the cauliflower, stock and coconut milk, then bring to a boil.

Reduce the heat to low and simmer, covered, for 30 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender, in batches, if you prefer a smoother consistency. Add salt to taste, then garnish with black pepper and cilantro or scallions, and serve.

◁ AVOCADO AND ALMOND SOUP

GF WF DF SF VEG

SERVES 4

This Mexican-style delight overshadows the wimpy conventional taco in a way that’ll have your amigos favoring your dinner table. If you’re craving a greasy takeout meal, this soup will hit the spot. It’s big on flavor but soothing enough to allow the gut to do its healing work.

2 tablespoons (40 ml) extra virgin olive oil or butter

1 onion, chopped

2 ripe avocados, pitted and peeled

3–4 cups (26–35 fl oz/750 ml–1 L) vegetable stock

1/2 cup (4 fl oz/125 ml) almond milk

grated zest and juice of 1 lemon

1 teaspoon sweet paprika

1/2 teaspoon ground cumin

pinch of cayenne pepper

1 clove garlic, crushed

Celtic sea salt and freshly cracked black pepper, to taste

cilantro, to serve

lime quarters, to serve

Heat the oil or butter in a medium saucepan over medium heat. Add the onion and cook for 3–4 minutes or until browned. Transfer the cooked onion to a food processor, add all the remaining ingredients except the pepper, cilantro and lime, and process until smooth. Chill until ready to serve. Grind on pepper, garnish with cilantro, and serve with the lime quarters.

◁ SWEET GREEN BEAN SOUP

GF WF DF SF VEG

SERVES 4

Green beans, like their fellow legume family members – peanuts, lentils, peas and dried beans – are high in calcium, potassium and B vitamins, but are much more easily digestible and belly-friendly.

2 tablespoons (40 ml) extra virgin coconut oil or 1 tablespoon (20 ml) ghee

1 onion, diced

2 cloves garlic, crushed

2 stalks celery, chopped

1 turnip, peeled and sliced

1 lb 2 oz (500 g) green beans, trimmed

4 cups (35 fl oz/1 L) vegetable stock

1 cup (9 fl oz/250 ml) additive-free coconut milk

pinch of Celtic sea salt

freshly cracked black pepper, to taste

Melt the oil or ghee in a medium saucepan over medium heat. Add the onion, garlic, celery and turnip, and cook, stirring occasionally, for 10 minutes or until softened. Add the green beans and cook for another 5–10 minutes.

Pour in the stock and bring to a boil, then reduce the heat and simmer, covered, for 30 minutes or until the beans are cooked through.

Stir in the coconut milk, reserving a little to serve, and heat for a few minutes, then remove from the heat and allow to cool slightly. Add salt and purée in a food processor or blender until the consistency is to your liking. Reheat gently if necessary, drizzle with reserved coconut milk, grind on black pepper and serve.

◁ WATERCRESS, LEEK AND COCONUT SOUP

GF WF DF SF VEG

SERVES 2

Watercress has been shown to reduce DNA damage in white blood cells and positively alter blood antioxidant concentrations, making it a wonderful medicinal plant to decrease inflammation and detoxify your entire body. Enjoy its fresh, earthy taste in this well-balanced, creamy blend.

1 tablespoon (20 ml) extra virgin coconut oil or 2 teaspoons ghee

1 onion, diced

1 clove garlic, crushed

1 leek, white part only, finely sliced

1 medium turnip, peeled and diced

2 3/4 cups (3 oz/85 g) watercress, rinsed, plus extra to serve

9 1/2 fl oz (270 ml) can additive-free coconut milk

1 1/2 cups (13 fl oz/375 ml) vegetable stock

Celtic sea salt and freshly cracked black pepper, to taste

Melt the oil or ghee in a medium saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, for 3–4 minutes or until transparent. Add the leek, turnip, watercress, coconut milk and stock, then bring to a boil. Reduce the heat to low then simmer, covered, for 20 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. Add salt to taste, reheat if necessary, then grind on black pepper, garnish with extra watercress and serve.

SUPER GREEN SOUP

GF WF DF SF VEG

SERVES 2–3

The alkalizing, detoxifying, cancer-fighting and circulation-boosting properties of green vegetables make them a high priority on the list of gut-healing foods. Cooking this super soup lightly softens the cell walls of the greens, allowing your digestive tract to tolerate all those precious nutrients easily.

1 tablespoon (20 ml) extra virgin olive oil

1 onion, chopped

1 leek, white part only, chopped

3 cloves garlic, crushed

2 stalks celery, sliced

2 bunches (14 oz/400 g) broccolini, chopped

1 bunch (1 lb/450 g) kale, chopped

2 cups (17 fl oz/500 ml) vegetable stock

9 1/2 fl oz (270 ml) can additive-free coconut milk

2 tablespoons (40 ml) lemon juice

Celtic sea salt and freshly cracked black pepper, to taste

nutritional yeast flakes, to serve

Heat the oil in a large saucepan over medium heat. Add the onion, leek, garlic and celery and cook, stirring frequently, for 5 minutes or until softened.

Add the broccolini and kale and cook, stirring frequently, for another 5 minutes. Add the stock and coconut milk, bring to a boil, then reduce the heat and simmer for 15–20 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender. Reheat gently, then add the lemon juice and season to taste. Serve sprinkled with yeast flakes.

CELERY, LEEK AND THYME SOUP

GF WF DF SF VEG

SERVES 4

Although not as well known as their famous counterparts, onions and garlic, leeks are significant vegetables in the fight against chronic low-level inflammatory states, including diabetes, obesity and rheumatoid arthritis. Leeks can decrease your risk of developing these conditions by virtue of their polyphenol content.

1 tablespoon (20 ml) extra virgin olive oil

4 cloves garlic, sliced

1 leek, white part only, chopped

1 1/2 heads celery, cut into 1/4 inch (5 mm) slices

2 cardamom pods, seeds only, pods discarded

1 teaspoon dried thyme

4 cups (35 fl oz/1 L) vegetable stock

2/3 cup (3 3/4 oz/105 g) natural cashews, pre-soaked (see here) and drained

1/2 cup (4 fl oz/125 ml) additive-free coconut milk

Heat the oil in a large saucepan over medium heat. Add the garlic and leek and cook for 3–4 minutes or until soft. Add the celery, cardamom seeds and thyme and cook for another 5 minutes.

Add the stock and bring to a boil, then reduce the heat and simmer, covered, for 20–25 minutes or until the celery is tender.

Remove from the heat and allow to cool slightly, then add the cashews. Purée in a food processor or blender until smooth. Return to the saucepan, add the coconut milk and warm through before serving.

◁ WHITE FISH SOUP WITH SAFFRON

GF WF DF SF

SERVES 4

This beautifully light and flavorful soup has a dose of precious saffron, which has been used as a versatile medicine since ancient times. A foundation of fish stock will offer your body an array of essential minerals.

2 tablespoons (40 ml) extra virgin olive oil

1 onion, chopped

2 stalks celery, chopped

1 leek, white part only, chopped

1 medium fennel bulb, fronds reserved, bulb chopped

3 cloves garlic, crushed

juice of 1/2 lemon

grated zest of 1 lemon

14 oz (400 g) can additive-free chopped tomatoes

1 small red pepper, seeded and chopped

pinch of saffron threads

2 sprigs thyme

4 cups (35 fl oz/1 L) vegetable stock or fish stock

pinch of cayenne pepper

14 oz (400 g) boneless white fish fillets, whole or roughly chopped

1/2 teaspoon Celtic sea salt

2 tablespoons nutritional yeast flakes (optional)

pinch of freshly cracked black pepper

Heat the oil in a medium saucepan over medium heat. Add the onion, celery, leek, chopped fennel and garlic, and cook for 3–4 minutes or until soft. Add the lemon juice and zest, tomato, pepper, saffron and thyme, reserving a little of the thyme to use as a garnish. Cook for 2–3 minutes, then add the stock and cayenne pepper. Bring to a boil, then reduce the heat and simmer for 25–30 minutes. Add the fish and simmer for another 10 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. (Alternatively, purée the soup before adding the fish.) Add the salt to taste, reheat if necessary, then serve sprinkled with yeast flakes, if using, and black pepper, and garnished with reserved fennel fronds and thyme.

◁ SUMMER HERB SOUP

GF WF DF SF VEG

SERVES 4

This bright, fresh soup (pictured here) celebrates the bounty of herbs that burst forth from the soil in the warmer seasons, such as sage. Vibrantly nourishing, it’s full of volatile plant oils that will keep bad bacteria and yeasts at bay.

2 tablespoons (40 ml) extra virgin coconut oil or 1 tablespoon (20 ml) ghee

1 onion

3 cloves garlic, crushed

1/2 medium cauliflower, cut into florets

4 cups (35 fl oz/1 L) vegetable stock

9 1/2 fl oz (270 ml) can additive-free coconut milk

2 cups fresh herbs (e.g. basil, flat-leaf [Italian] parsley, sage, chives, dill, tarragon), finely chopped

4 sprigs thyme

1 small handful of watercress, roughly chopped

1 cup (1 1/2 oz/40 g) roughly chopped spinach

1 tablespoon (20 ml) lemon juice

Celtic sea salt and freshly cracked black pepper, to taste

pinch of nutmeg

Melt the oil or ghee in a medium saucepan over medium heat. Add the onion and cook, stirring frequently, for 3–4 minutes or until translucent, then add the garlic and cook for 1–2 minutes. Add the cauliflower and cook, stirring frequently, for 5 minutes or until browned.

Add the stock and bring to a boil, then add the coconut milk and simmer for 2–3 minutes. Add the herbs, watercress, spinach and lemon juice, then reduce the heat to very low and simmer, partially covered, for 10 minutes. Be careful not to let the mixture boil.

Season to taste and add the nutmeg. Remove from the heat and allow to cool slightly, then purée in a food processor or blender to your desired consistency. Serve warm.

L–R: Comforting Cauli and Turnip Soup; Summer Herb Soup; Iceberg Lettuce and Coconut Soup

◁ ICEBERG LETTUCE AND COCONUT SOUP

GF WF DF SF VEG

SERVES 4

This perfect midsummer meal is light and easy on the digestive system, and fresh and speedy to prepare. Lettuce is magically transformed into a bowl of deliciousness with creamy and rounded flavors.

1 tablespoon (20 ml) extra virgin coconut oil or 2 teaspoons ghee

2 cloves garlic, crushed

1 onion, chopped

4 cups (35 fl oz/l L) vegetable stock

1 head iceberg lettuce, roughly chopped

1 teaspoon Celtic sea salt

freshly cracked black pepper, to taste

1/4 cup (2 fl oz/60 ml) additive-free coconut milk

flat-leaf (Italian) parsley, to serve

Melt the oil or ghee in a medium saucepan over medium heat. Add the garlic and onion and cook, stirring frequently, for 2–3 minutes or until starting to soften. Add the stock, bring to a boil, then reduce the heat to low and simmer for 5 minutes.

Add the lettuce and simmer for 10 minutes or until the lettuce is soft.

Add the salt and pepper to taste. Stir through the coconut milk, then purée in a food processor or blender to your desired consistency. Reheat gently if necessary, garnish with parsley, then serve.

KARMIC KORMA

GF WF DF SF VEG

SERVES 4

Alluring and grounding, this spice-dusted blend of creamy coconut, cashews and vegetables (pictured here) is definitely one to eat mindfully. Imagine every spoonful bringing nourishment and healing to your body.

2/3 cup (3 3/4 oz/105 g) natural cashews

1 tablespoon (6 g) ground coriander

3 teaspoons curry powder

2 teaspoons ground turmeric

1 teaspoon ground cardamom

1 teaspoon red chili flakes

3/4 teaspoon ground fennel

1/4 teaspoon ground cinnamon

14 fl oz (400 ml) can additive-free coconut milk

1 1/2 tablespoons (30 ml) extra virgin coconut oil or 3 teaspoons ghee

1 onion, chopped

4 cloves garlic, crushed

1 inch (2.5 cm) piece of ginger, peeled and grated

1 large tomato, diced

1/2 medium cauliflower, cut into florets

1 large turnip, peeled and diced

1 cup (5 1/2 oz/150 g) green peas (fresh or frozen)

1 cup (9 fl oz/250 ml) filtered water

Celtic sea salt and freshly cracked black pepper, to taste

1 handful of fresh cilantro leaves (optional), to serve

Soak the cashews in hot filtered water for 30 minutes. Drain.

Combine the spices in a small bowl and set aside.

Pulse the cashews with the coconut milk in a food processor until smooth.

Melt the oil or ghee in a large saucepan over medium-high heat. Add the onion, garlic and ginger and cook, stirring frequently, for 3–4 minutes or until starting to soften.

Add the spices and cook, stirring frequently, for 1 minute or until the spices are aromatic. Add the tomato and cook, stirring frequently, for another 1 minute. Add the remaining vegetables, the water and the cashew mixture, then stir to combine and cook for another 10 minutes. Add a little more filtered water if necessary.

Reduce the heat to low and cook for 35 minutes, adding more filtered water if the sauce starts to reduce too much.

Remove from the heat and season to taste, then allow to cool slightly. Purée in a food processor or blender until smooth. Serve sprinkled with cilantro leaves.

L–R: KarmicKorma; Lemongrass Thai Soup

◁ LEMONGRASS THAI SOUP

GF WF DF SF VEG

SERVES 4

Thai cuisine is a kaleidoscopic treasure chest of medicinal herbs and spices. The plant oils of lemongrass in particular have been shown to inhibit multi-resistant strains of bacteria and yeast, making it a must-have ingredient for strong immunity.

3 cups (26 fl oz/750 ml) vegetable stock

3 1/4 inch (8 cm) piece of galangal, peeled and grated

2 stalks lemongrass, cut into 2 inch (5 cm) pieces

3–4 kaffir lime leaves, torn

4 scallions, sliced

7 drops liquid stevia

9 1/2 fl oz (270 ml) can additive-free coconut milk

1 tablespoon (20 ml) apple cider vinegar

2 tablespoons (30 g) wheat-free tamari

1 red pepper, seeded and sliced

1 cup (2 1/2 oz/70 g) mushrooms, quartered

1/4 cup (2 fl oz/60 ml) lime juice

grated zest of 1 lime

freshly cracked black pepper, to taste

cilantro leaves, to serve

Bring the vegetable stock, galangal, lemongrass, kaffir lime leaves, scallions and stevia to a boil in a large saucepan over medium heat. Reduce the heat to low and simmer for 5 minutes.

Stir through the coconut milk, vinegar and tamari, then simmer for 10 minutes. Add the pepper and mushroom and simmer for another 5 minutes.

Remove from the heat. Take out the lemongrass and lime leaves. Add the lime juice and zest, then purée in a food processor or blender until smooth. Serve with a grind of black pepper, garnished with cilantro.

L–R: Bok Choy and Mushroom Soup; Delectable Detox Soup

◁ BOK CHOY AND MUSHROOM SOUP

GF WF DF SF VEG

SERVES 2–3

There won’t be “mushroom” for dessert after a bowl of this substantial aromatic and hearty broth. This spruced-up soup using bountiful bok choy is deeply nourishing and mineral-rich.

1 tablespoon (20 ml) extra virgin olive oil or extra virgin coconut oil

2 cloves garlic, crushed

2 tablespoons (15 g) grated ginger

8 baby bok choy, cut in half lengthwise, then washed and roughly chopped

6 cups (52 fl oz/1.5 L) vegetable broth

2 cups (6 1/4 oz/180 g) button mushrooms, sliced

1/4 cup (2 fl oz/60 ml) wheat-free tamari

1/4 cup (2 fl oz/60 ml) apple cider vinegar

1 cup (2 1/2 oz/75 g) sugar snap peas, strings removed, plus extra to serve

Celtic sea salt and freshly cracked black pepper, to taste

Heat the oil in a large saucepan over medium heat. Add the garlic and ginger and cook for 2–3 minutes or until soft. Add the bok choy and cook for 2–3 minutes or until wilted.

Add the remaining ingredients, except the salt and pepper, and bring to a boil, then reduce the heat and simmer, covered, for 15 minutes. Season to taste.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender to your desired consistency. Serve garnished with opened sugar snap pea pods.

DELECTABLE DETOX SOUP

GF WF DF SF VEG

SERVES 4

Sweep your insides clean with this blend of highly alkalizing and blood-oxygenating green vegetables, yeast-busting onions and hearty herbs (pictured here). Its high fiber and chlorophyll content will draw the toxins out of your digestive tract and leave you feeling as clean as a whistle.

1 tablespoon (20 ml) extra virgin coconut oil or 2 teaspoons ghee

1 onion, chopped

1 leek, white part only, sliced

2 cloves garlic, chopped

3 cups (26 fl oz/750 ml) broth or stock of your choice (see here to here)

1 lb 2 oz (500 g) assorted green vegetables (e.g. broccoli, spinach, zucchini, celery), roughly chopped

1 small bunch (2 oz/55 g) flat-leaf (Italian) parsley, chopped

grated zest of 1 lemon

2 tablespoons (40 ml) apple cider vinegar

2 teaspoons freshly grated ginger

1 bunch (2 1/2 oz/75 g) cilantro, chopped, plus extra to serve

1/4 teaspoon freshly cracked black pepper

Melt the oil or ghee in a medium saucepan over medium heat. Add the onion, leek and garlic and cook, stirring frequently, for 3–4 minutes or until softened.

Add the broth or stock and vegetables, then bring to a boil. Reduce the heat to low, then add the remaining ingredients and simmer, covered, for 15 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender to your desired consistency. Serve warm, garnished with extra cilantro.

SUPER-QUICK CHICKEN SOUP

GF WF DF SF

SERVES 2

This one-pot meal is the cheat’s version of a bowl full of nourishment, and outshines any supermarket version. The twist of zingy lime will keep you on your toes and have an alkalizing effect on your digestive tract.

1 tablespoon (20 ml) extra virgin coconut oil

2 cloves garlic, crushed

1 French shallot, peeled and chopped

1 inch (2.5 cm) piece of ginger, grated

2 stalks lemongrass, white part only, chopped

9 1/2 fl oz (270 ml) can additive-free coconut milk, plus extra to serve (optional)

2 cups (17 fl oz/500 ml) chicken broth

grated zest and juice of 1 lime, plus extra lime juice to serve (optional)

1 tablespoon (20 ml) apple cider vinegar

2 tablespoons (30 g) wheat-free tamari

Celtic sea salt and freshly cracked black pepper, to taste

Melt the oil in a heavy-based medium saucepan over medium heat. Add the garlic, shallot, ginger and lemongrass and cook for 3 minutes or until soft.

Add the coconut milk and chicken broth. Bring to a boil, then reduce the heat to low and simmer for 5 minutes.

Add the lime zest and juice, vinegar and tamari. Season to taste and serve with extra lime juice and coconut milk, if desired.

◁ FENNEL, TOMATO AND ROAST GARLIC SOUP

GF WF DF SF VEG

SERVES 2–3

Fennel is seriously underrated. Don’t be put off by its blandly colored bulbousness; once it’s roasted, a miraculous alchemy occurs, bringing out the most scrumptious caramelized flavors. Fennel is also full of phytochemicals that act as antioxidants, fighting free radicals.

1 bulb garlic, whole, unpeeled

1 tablespoon (20 ml) extra virgin olive oil, plus extra for drizzling

Celtic sea salt, to taste

1 large bulb fennel, fronds reserved, bulb diced

1/2 cup (4 1/2 oz/125 g) sugar-free tomato paste

14 oz (400 g) can additive-free chopped tomatoes

5 cups (44 fl oz/1.25 L) vegetable stock

1 tablespoon (20 ml) apple cider vinegar

1/4 cup (2 fl oz/60 ml) lemon juice

freshly cracked black pepper, to taste

Preheat the oven to 400°F/gas mark 6 (200°C).

Slice 1/2 inch (1 cm) off the top of the garlic bulb to expose the cloves, then place cut side down on a baking tray. Drizzle with a little olive oil and sprinkle with salt. Roast for 30 minutes or until softened, then remove from the oven and set aside to cool. Once cool enough to handle, squeeze the garlic cloves out of their skins into a small bowl.

Heat the oil in a medium saucepan over medium heat, then add the fennel with a pinch of salt. Cook, stirring frequently, for 20 minutes or until deep brown and caramelized.

Add the tomato paste, tomato and roast garlic flesh, then cook for another 6 minutes, stirring frequently. Add the stock and stir to combine, then bring to a boil and simmer, partially covered, for 15 minutes.

Remove from the heat and add the vinegar and lemon juice. Allow to cool slightly, then purée in a food processor or blender until smooth. Grind on pepper, garnish with reserved fennel fronds and serve.

◁ SALMON CHOWDER

GF WF DF SF

SERVES 4

Chow down on this chowder to experience the gut-healing effects of wild-caught salmon. The fatty acids in salmon have been linked with protection against several gastrointestinal diseases, through their anti-inflammatory activity and their ability to boost healthy microorganisms in the gut.

1 tablespoon (20 ml) extra virgin coconut oil

4 salmon fillets (skin and bones removed)

1/2 onion, diced

2 cloves garlic, chopped

1 stalk celery, diced

1/2 teaspoon curry powder

4 cups (35 fl oz/l L) chicken broth

2 turnips, peeled and cut into 1 inch (2.5 cm) cubes

1 teaspoon dried parsley

1 cup (9 fl oz/250 ml) additive-free coconut milk

Celtic sea salt and freshly cracked black pepper, to taste

fresh flat-leaf (Italian) parsley, to serve

Melt half the coconut oil in a large frying pan over medium heat. Add the salmon and cook for 3 minutes on each side or until just cooked. Set aside until cool enough to handle, then flake into pieces.

Melt the remaining oil in a large saucepan over medium heat. Add the onion, garlic, celery and curry powder, and cook, stirring frequently, for 3–4 minutes or until the onion is translucent. Add the broth, turnip and parsley and cook, covered, for 20 minutes or until the turnip is soft.

Add the coconut milk and stir to combine, then remove from the heat and allow to cool slightly. Transfer to a food processor or blender with the flaked salmon and purée until smooth. (Alternatively, purée the soup before adding the fish.) Season to taste, garnish with fresh parsley and serve.

◁ THIRTY-CLOVE GARLIC AND ONION SOUP

GF WF SF

SERVES 3–4

Garlic is one of the most powerful medicinal foods. Its anti-inflammatory, anti-parasitic, antibiotic and antiviral properties make it an incredibly important ingredient in the defence against digestive assaults of all varieties. Load up on garlic’s goodness with this bold and flavorful soup.

3 bulbs garlic, whole, unpeeled

2 tablespoons (40 ml) extra virgin olive oil

2 tablespoons (28 g) unsalted butter

1 large onion, finely chopped

4 cups (35 fl oz/1 L) vegetable stock or chicken broth

1/2 teaspoon ground turmeric

1/2 teaspoon ground cumin

1/4 cup (2 fl oz/60 ml) apple cider vinegar

1 tablespoon (15 g) wheat-free tamari

1 tablespoon (20 ml) lemon juice

Celtic sea salt and freshly cracked black pepper, to taste

1 teaspoon dried mixed herbs such as oregano, thyme and sage (optional)

1/4 cup (2 fl oz/60 ml) additive-free coconut milk (optional)

fresh herbs, to serve

Preheat the oven to 345°F/gas mark 5 (175°C).

Slice 1/2 inch (1 cm) off the top of each garlic bulb to expose the cloves, then place cut side down on a baking tray. Drizzle with the olive oil, then roast for 45 minutes. Remove from the oven and set aside to cool. Once cool enough to handle, squeeze the garlic cloves out of their skins into the bowl of a food processor. Pulse for a few seconds, then set aside.

Meanwhile, heat the butter in a large saucepan over medium heat. Add the onion and cook, stirring frequently, for 5 minutes or until translucent. Add the stock or broth, turmeric, cumin, vinegar, tamari, lemon juice, blended garlic, salt, pepper and herbs, if using, then bring to a boil. Reduce the heat to low-medium, then simmer, covered, for 30 minutes.

For a creamier soup, add the coconut milk before serving and heat through. Serve garnished with fresh herbs.

◁ CREAMY MUSHROOM SOUP

GF WF DF SF VEG

SERVES 4

Mushrooms are highly medicinal, protecting against inflammation and keeping your immune system fighting strong. This sophisticated, silky-textured soup makes a filling lunch or dinner. If you have candida, avoid this soup until your gut has improved.

1 tablespoon (20 ml) extra virgin olive oil

1 onion, finely diced

2 cloves garlic, finely chopped

2 large carrots, cut into 1/2 inch (1 cm) dice

1 tablespoon (2 g) chopped rosemary, plus extra sprigs to serve

1 teaspoon Celtic sea salt

freshly cracked black pepper, to taste

1 lb 10 oz (750 g) button mushrooms, sliced

5 cups (44 fl oz/1.25 L) vegetable stock

2 tablespoons (30 g) wheat-free tamari

1 tablespoon (20 ml) apple cider vinegar

2 tablespoons (40 ml) puréed tomatoes

1 cup (9 fl oz/250 ml) additive-free coconut milk

2 tablespoons (25 g) nutritional yeast flakes, to serve

Heat the oil in a large saucepan over medium heat. Add the onion, garlic, carrot, rosemary, salt and pepper and cook, stirring frequently, for 5–6 minutes or until the carrot is starting to soften. Add the mushroom and cook for another 5 minutes.

Add the stock, tamari, vinegar, tomatoes and coconut milk. Stir to combine, then bring to a simmer and cook for 15–20 minutes or until the carrot is cooked.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. (If you prefer a chunkier soup, omit this step.) Serve topped with yeast flakes and garnished with extra rosemary.

◁ FLIRTY FRENCH ONION SOUP

GF WF DF SF VEG

SERVES 4

Easy on the digestive system and even easier on the wallet, this soup is a great one to make with leftover onions and herbs, and is really simple to throw together. Don’t let an onion’s cheapness deter you from flirting with these darlings in the kitchen. When caramelized, they’re refined and sweet, and will protect your tummy from inflammation and yeasts.

2 tablespoons (40 ml) olive oil

8 onions, thinly sliced

3 cloves garlic, finely chopped

8 cups (68 fl oz/2 L) chicken broth

2 tablespoons (30 g) wheat-free tamari

2 tablespoons (40 ml) apple cider vinegar

Celtic sea salt and freshly cracked black pepper, to taste

1 handful of fresh chives (optional), chopped, to serve

Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, for 8–10 minutes or until the onion has softened and caramelized.

Add the broth, tamari and vinegar and bring to a boil. Reduce the heat to low, then simmer, covered, for 30 minutes.

Season to taste and serve sprinkled with the chopped chives, if using.

COMFORTING CAULI AND TURNIP SOUP

GF WF DF SF VEG

SERVES 4

Turnips and cauliflower are two of my favorite replacements for starchy potatoes, and they’re great for healing inflammation, as well as detoxification and digestion. They’re also high in antioxidants and rich in vitamins and minerals, all of which are vital to restoring gut health. The two vegetables combine in this velvety soup (pictured here) to provide the satisfaction of carbs in a gut-friendly manner.

2 tablespoons (40 ml) extra virgin coconut oil or extra virgin olive oil, or 1 tablespoon (20 ml) ghee

1 large onion, chopped

3 stalks celery, chopped

2 cloves garlic, crushed

1 cauliflower, roughly chopped

2 small round turnips, peeled and chopped

1 1/2 inch (4 cm) piece of ginger, peeled and roughly chopped

2 tablespoons (25 g) nutritional yeast flakes

1 handful of flat-leaf (Italian) parsley

3 cups (26 fl oz/750 ml) chicken broth or vegetable stock

1 1/2 teaspoons Celtic sea salt

1/4 teaspoon freshly cracked black pepper

Heat the oil or ghee in a medium saucepan. Add the onion, celery and garlic and stir to coat with oil before adding the cauliflower and turnip. Cook, stirring frequently, for 10 minutes.

Add the ginger, yeast flakes, parsley and broth or stock, then bring to a boil. Stir a couple of times, then reduce the heat and simmer, covered, for 20 minutes. Add salt and pepper.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender. Reheat gently if necessary, then serve.

SUPERFOOD SOUP

GF WF DF SF VEG

SERVES 3–4

This nutrient-dense combination provides a cross-section of phytonutrients and antioxidants, including vitamin K, coenzyme Q10, folate, iron and the carotenoids – lutein and zeaxanthin – thanks to those chlorophyll-rich and detoxifying greens such as kale and spinach. It’s a multivitamin dose packed into the comfort of a soup bowl.

1 tablespoon (20 ml) extra virgin coconut oil or 2 teaspoons ghee

1 onion, diced

2 cloves garlic, crushed

1/2 teaspoon finely chopped ginger

1 bunch (1 lb/450 g) kale, washed and stems removed

1 cup (2 1/4 oz/60 g) broccoli, roughly chopped

1 bunch (1 lb/450 g) spinach

1 bunch (1 lb 5 oz/600 g) bok choy

1 cup (5 1/2 oz/155 g) diced butternut squash

4 cups (35 fl oz/1 L) vegetable stock

1 cup (9 fl oz/250 ml) additive-free coconut milk

1 tablespoon (15 g) nutritional yeast flakes, to serve

Melt the oil or ghee in a large saucepan over medium heat. Add the onion and cook for 3–4 minutes or until translucent. Add the garlic, ginger and green vegetables and sweat for 3–4 minutes.

Add the squash and stock, then bring to a boil. Reduce the heat to low, pour in the coconut milk, then cook, covered, for another 20 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. Serve sprinkled with yeast flakes.

◁ LAMB AND ZUCCHINI SOUP

GF WF DF SF

SERVES 4

The anti-inflammatory spices turmeric and cinnamon assert themselves beautifully here against the boisterous lamb and sweet zucchini – two winning participants standing shoulder to shoulder to deliver enough protein and fiber to boost immunity and get your digestive system moving.

2 tablespoons (40 ml) extra virgin olive oil

2 lb 4 oz (1 kg) diced lamb (shoulder or leg), fat trimmed

1 onion, finely sliced

2 teaspoons ground turmeric

2 teaspoons ground ginger

2 teaspoons ground cinnamon

1 tablespoon harissa

2 medium zucchini, chopped

8 cups (68 fl oz/2 L) chicken broth

1 organic egg (optional)

1 large tomato, diced

2 cups (3 1/4 oz/90 g) baby spinach

juice of 1 lemon

1 bunch (2 1/2 oz/75 g) cilantro, leaves picked, to serve

freshly cracked black pepper, to serve

Heat half the oil in a large frying pan over high heat. Add half the lamb and cook for 5 minutes, browning on all sides. Remove from the pan and set aside. Repeat with the remaining lamb, using the same oil.

Heat the remaining oil in a large saucepan over medium heat. Add the onion and cook, stirring frequently, for 5–6 minutes or until caramelized. Add the turmeric, ginger and cinnamon and cook for 1–2 minutes or until the spices are aromatic. Add the lamb and stir to coat in the spice mix. Add the harissa and zucchini and stir well. Pour in the broth and bring to a boil, then reduce the heat and simmer, covered, for 1 hour or until the lamb is tender.

In a cup, lightly whisk the egg, if using. Pour it into the soup mixture, stirring constantly. Add the tomato, spinach and lemon juice, and simmer for 5 minutes.

Remove from the heat, allow to cool slightly, then purée in batches in a food processor or blender. Grind on the pepper, garnish with cilantro and serve.

PARSLEY AND LEEK SOUP WITH LEMON

GF WF SF

SERVES 4

This delicate soup is perfect as a light meal or snack to keep you satisfied. Parsley is wonderful for reducing gas and aiding detoxification, while leeks offer the many gut-defending and immune-boosting properties of the onion family.

1 tablespoon (14 g) unsalted butter or ghee

3 leeks, white part only, cut into 5 mm (1/4 inch) slices

8 medium parsnips, peeled and chopped

2 tablespoons (40 ml) extra virgin olive oil

1 teaspoon Celtic sea salt

1/2 teaspoon ground turmeric

4 cups (35 fl oz/1 L) chicken broth or vegetable stock

grated zest of 1 lemon

1 tablespoon (20 ml) lemon juice

1 tablespoon (20 ml) apple cider vinegar

2 large handfuls of flat-leaf (Italian) parsley, chopped

1 cup (9 fl oz/250 ml) additive-free coconut milk

freshly cracked black pepper, to taste

Melt the butter or ghee in a large saucepan over medium heat. Add the leek and toss to coat well in the oil, then cook for 5–7 minutes or until soft.

Add the parsnip, olive oil, salt and turmeric and mix well. Add the broth or stock, lemon zest, juice and vinegar, then bring to a boil. Reduce the heat to low and simmer, covered, for 20 minutes or until the parsnip is tender.

Add the parsley, reserving a little to garnish, then remove from the heat and stir through the coconut milk. Purée in a food processor or blender until smooth. Sprinkle with the reserved parsley and black pepper, then serve.

BROCCOLINI, KALE AND MINT SOUP

GF WF DF SF VEG

SERVES 3–4

Here’s another soup full of greens that will make your gut adore you. The mint acts as a carminative (gas-reducer) on the gut, which is perfect if you ever face any discomfort, wind or pain as a result of digestive issues.

1 tablespoon (20 ml) extra virgin olive oil

1 onion, chopped

1 leek, white part only, chopped

3 cloves garlic, crushed

2 stalks celery, sliced

2 bunches (14 oz/400 g) broccolini, chopped

1 bunch (1 lb/450 g) kale, stalks removed, leaves roughly chopped

2 cups (17 fl oz/500 ml) vegetable stock

9 1/2 fl oz (270 ml) can additive-free coconut milk

1 small handful of mint leaves

2 tablespoons (40 ml) lemon juice

Celtic sea salt and freshly cracked black pepper, to taste

nutritional yeast flakes, to serve

Heat the olive oil in a medium saucepan over medium heat. Add the onion, leek, garlic and celery and cook, stirring frequently, for 4–5 minutes or until the vegetables are beginning to soften. Add the broccolini and kale and cook, stirring frequently, for 5 minutes.

Add the stock and coconut milk, then bring to a boil. Reduce the heat to low and simmer for 15 minutes. Stir through the mint.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. Reheat if necessary, then stir in the lemon juice and season to taste. Serve sprinkled with yeast flakes.

◁ GARDEN-FRESH ASPARAGUS SOUP

GF WF SF

SERVES 4

I just love the healthy snap of a bright-green new-season asparagus stalk. Enjoy their uniquely grassy, sweet flavor and their healthy-bacteria-boosting proteins in this fresh and uplifting soup.

2 tablespoons (28 g) butter

2 tablespoons (40 ml) extra virgin olive oil, plus extra to serve

2 scallions, finely chopped, plus extra, curled in cold water, to serve

1/2 teaspoon curry powder

1/4 teaspoon ground ginger

1/2 teaspoon ground turmeric

grated zest and juice of 1 lemon

2 medium turnips, peeled and diced

3 cups (26 fl oz/750 ml) vegetable stock

9 1/2 fl oz (270 ml) can additive-free coconut milk

1 bunch (6 oz/175 g) asparagus, cut into 1.5 cm (5/8 inch) pieces

1/2 teaspoon Celtic sea salt

freshly cracked black pepper, to taste

Melt the butter with the oil in a large saucepan over medium heat. Add the scallions and cook, stirring frequently, until soft. Add the curry powder, ginger, turmeric, lemon zest, juice and turnip and cook, stirring frequently, for 5 minutes.

Add the stock, coconut milk and asparagus, and simmer, partially covered, for 15 minutes or until the turnip is tender, then add the salt.

Remove from the heat and allow to cool slightly, then purée the mixture in batches in a food processor or blender until smooth. Reheat gently if necessary, then drizzle with olive oil, grind on black pepper and garnish with curled scallions.

CLEANSING CHICKEN AND GINGER SOUP

GF WF DF SF

SERVES 4

Chicken and ginger are perfect partners in this fragrantly zesty bowl of invigorating medicinal goodness. Embraced warmly, it’s the perfect antidote to an upset stomach and feelings of nausea.

1 tablespoon (20 ml) extra virgin coconut oil or 2 teaspoons ghee

1 onion, chopped

4 cloves garlic, crushed

1 tablespoon (7 g) ground turmeric

2 tablespoons (16 g) grated ginger

1 lb 2 oz (500 g) organic chicken breast, cut into small chunks

6 cups (52 fl oz/1.5 L) chicken broth or vegetable stock

1 tablespoon (20 ml) apple cider vinegar

1 tablespoon (20 ml) sugar-free mustard

2 tablespoons (30 g) wheat-free tamari

Melt the oil or ghee in a large saucepan over medium heat. Add the onion, then cook for 3–4 minutes or until translucent. Add the garlic, turmeric, ginger and chicken and cook, stirring frequently, for 5 minutes or until the chicken is browned on all sides.

Add the broth or stock and bring to a boil, then reduce the heat and simmer for 10 minutes. Add the remaining ingredients and simmer for 5 minutes.

Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. Serve warm.

ZESTY ZUCCHINI SOUP

GF WF DF SF

SERVES 4–6

If you face any blah feelings along the road to your vibrantly healthy gut, this soup will put the swing back in your step. With its zingy flavors and wholesome ingredients, you’ll be surprised how thoroughly a formerly bland zucchini can satisfy your tastebuds.

1 tablespoon (20 g) extra virgin coconut oil

1 onion, chopped

1 teaspoon crushed garlic

2 teaspoons ground turmeric

1/2 teaspoon Celtic sea salt

pinch of freshly cracked black pepper

2 lb 4 oz (1 kg) zucchini, trimmed and chopped

3 1/2 cups (30 fl oz/875 ml) beef or chicken broth

grated zest of 1 lemon

2 tablespoons (40 ml) lemon juice

1 teaspoon apple cider vinegar

1/2 cup (4 fl oz/125 ml) additive-free coconut milk

Melt the oil in a medium saucepan over high heat. Add the onion and garlic, then cook, stirring frequently, for 3 minutes or until softened. Add the turmeric and seasoning, then cook, stirring constantly, for 30 seconds. Reduce the heat to medium and add the zucchini, then cook, stirring frequently, for 5–6 minutes or until the zucchini is beginning to soften.

Add the stock, zest, juice and vinegar and bring to a boil, then reduce the heat and simmer for 20 minutes or until the zucchini is very tender.

Remove from the heat and allow to cool a little, then purée in a food processor or blender. Return to the saucepan over low heat, then add the coconut milk and heat through before serving.