Chicken, Kale and Veg Soup. (aka Health In A Bowl Soup!)

Hi Paleos! 

So even though tomorrow is regarded by many as the first day of Spring, we here in Ireland are experiencing a cold snap. This simple soup is perfect for days like this. Filling but so nutritious with a homemade chicken broth at it's base. 

If you fancy trying to make your own broth you can find a recipe here. It really is worth the time, and after all it is minimal effort for such valuable and healthy product. 

Once you have this component ready (or if you are using a ready made stock) you are ready to cook this simple meal. 

Serves 1 

Ingredients:

1 pint of chicken broth 

1 chicken fillet (I used skinless) cut into bite size pieces

1 medium carrot cut in sticks

1 stalk of celery cut in slices

1 small onion, chopped finely

1 cup of kale leaves, pulled into small pieces

Salt and pepper to season 

Parsley to garnish

Directions:

Bring chicken stock to boil and reduce to simmer.

Add chicken pieces and cook for 3-4 minutes until beginning to cook and turning white

Add veg except kale

Simmer for approx 20 minutes or until chicken is tender and cooked through

Add kale and cook for 2-3 minutes until wilted and soft

Check for seasoning and serve in large bowl

Garnish with parsley, sit back and enjoy! 

Easy peasy but oh so nutritious! 

Recipe: Bacon and Veggie Stuffed Peppers

These makes a delicious light lunch or a a side for a yummy hunk of meat.

They are simple but delicious and I just ate 2 leftover ones as I couldn't leave them until tomorrows lunch!
Ooops!

Makes 2 - 3 half peppers depending on their size.

Ingredients
1-1.5 bell peppers cut length ways.
1 tomato de-seeded and finely chopped
4 streaky bacon slices, cut into cubes
2 spring onions, chopped
1 garlic clove chopped finely
1/4 Courgette cut into small pieces
1 beaten egg
5 walnut halves, roughly chopped
1 tsp Italian herbs
1 tbsp of olive oil
Salt & Pepper

Half and de-seed the peppers and place in an oven proof dish. Season the inside of each half with salt and pepper.
Mixed all remaining ingredients, except the egg and walnuts, into a bowl and mix well.
Add the beaten egg and spoon into the pepper halves.
Top with the walnuts and place in oven.
Bake for 30-35 mins at 200C or until pepper is tender.

Making Bone Broth

The art of cooking broth, or stock as it is also known, has been around for thousands if years.


It is defined as a liquid food preparation which involves simmering water in which animal or fish bones have been added and cooked slowly to extract nutrients.


Traditionally known as a cure it all for all ailments, bone broth is a known superfood which costs very little, especially if you use a leftover carcass or bones from your Sunday roast.


Broth or stock contains minerals and nutrients in a form that are easy for the body to digest. Calcium, magnesium, phosphorous are all present in abundance, as are the likes of glucosamine which is often found in expensive supplements used to treat joint pain.


Due to it's rich calcium content bone broth is an important part of a Paleo diet. It should be consumed regularly as is, or as a base to sauces, soups and gravies.

Bone broth is also rich in gelatin, which has been shown to be useful in the treatment of diabetes, peptic ulcers, muscle diseases, cancers and jaundice. Gelatin has also been shown to help prevent cellulite! So, next time you cook a roast chicken why not try making your own broth from the carcass? Alternatively buy some bones from your butcher or get chicken feet and heads as cheap as chips if you are not squeamish! 

Its so so easy it is almost embarrassing, but here is how!

Use a chicken carcass with meat if you still have it. For beef stock you can roast the bones first to enhanse the flavour. You will get a darker stock this way. 

Ingredients: 

1 chicken carcass

Filtered water if desired, enough to cover

3 tbsp of apple cider vinegar

Dutch oven, crockpot or saucepan. 

Method: 

Place your chicken bones in your pot. 

Just cover with cold water

Place on a low heat so it barely simmers. 

Add the vinegar (this leaches the minerals from bone easier)

Remove any scum which comes to top

For chicken simmer at least 4 hrs, for beef at least 8hrs up to 24.

When cooked pass through a fine sieve to remove any sediment. 

Cool and refrigerate for up to 4 days. 

Freeze if desired for backup if a cold hits! 

Use as a base for soups and sauces, as a drink daily or as a cold/flu remedy. 

Alternatives: Add vegetables such as celery, carrots and onions to your stock also to add flavour if desired.