Resources for living the Paleo lifestyle in the Big Apple to assist you in your quest for optimal health and wellness!
A special thanks to my beautiful and talented cousin, Ali for making my logo (and for making it way better than it looked in my head!!) <3 Ali works at an AWESOME store in Williamsburg, Brooklyn called SkinnySkinny. This store has a ton of amazing organic and sustainable products for bath, body and home (even non-toxic nail polish... I didn't even know that existed). I have some of their products [lipgloss, body scrub, and dry shampoo] and they're all amazing and smell SOOO good! If you're in the area, definitely check out the store (it's so beautiful!!) and if you're not in the area, you can purchase their products on the website!  All of the products are cruelty free and vegan. Just like my soup recipe below!

Autoimmune/Low FODMAP-friendly 
Roasted Butternut Carrot Ginger Soup

So I'm at a continuing education course this weekend at work to become certified in a Speech Treatment program to help individuals with Parkinsons called LSVT Loud. Anyway, I was the only one to bring lunch! I brought some soup I made last night. I heated it up this morning on the stove and brought it in my thermos to have a hot lunch!  
Soooo since I had leftover broth and have been seeing all these delicious looking fall recipes and decided to modify one to eliminate FODMAPS and make it autoimmune friendly :)  Here is a great post from The Paleo Mom on finding "safe" spices for those following the autoimmune protocol.  Again, apologies for not measuring!

  • ~4 cups of homemade broth or stock
  • 3 cups of butternut squash, diced
  • 3 cups of carrots, diced
  • 2T grated ginger
  • cinnamon
  • allspice
  • turmeric
  • sea salt
  • olive oil

  1. Preheat oven to 450 degrees.
  2. Place squash and carrots on baking pan or stone and coat with a touch of olive oil and sea salt.
  3. Roast in the oven for 45 minutes.
  4. While veggies are roasting, browse the Pampered Chef website for other awesome kitchen gadgets :)
  5. When veggies are almost done, heat up the broth. Add the veggies, ginger and spices to your taste.
  6. Cover and let cook over a medium low heat for about 10 minutes.
  7. Use an immersion blender or pour into a regular blender to puree.
  8. Top with cinnamon and serve!

I made this soup because I was trying to make some recipes that did not include FODMAPS due to some digestive issues. What is a FODMAP you ask? Might I direct you to Chris Kresser's blog post about this.

I also made this soup because I'm starting the 21-Day Sugar Detox today!! I just got the book at the book release party at Hu Kitchen on Tuesday which was so awesome!! It was so great to hear Diane to talk about the book. It felt like I was watching a LIVE Balanced Bites Podcast!  I also got to see so many great Paleo friends and meet some new great people thanks to our amazing Paleo NYC meet-up group!! If you live in the NYC area, make sure you join to stay up to date on awesome events like that one!!

WARNING: I do not measure or time anything. These are estimations so I apologize in advance! Cooking is not an exact science though so feel free to get creative!

Homemade Chicken Broth
Leftover chicken (deboned) from the broth making process
8-10 carrots, peeled and diced
8-10 celery stalks, diced
2-3 handfuls of string beans, cut into bite size pieces
2-3 handfuls of spinach
2T of fresh thyme, minced
2T of fresh sage, minced

Spices: (should be to your liking - add more if you'd like!)
sea salt
1T cumin (omit for autoimmune protocol)
1T turmeric
1tsp cinnamon
1tsp ground ginger

In a big pot, place veggies (except Spinach), chicken (should be in big pieces at this point such as whole breasts, thighs, etc), and spices. Bring to a boil and then turn down to a medium heat, covered, for about 20-30 minutes. After that time, take out the chicken and shred with two forks. It should shred easily and look like this:

Before adding the chicken back in, take out ~2 cups of veggies with some broth and blend until smooth. Then add back in chicken and pureed veggies + the spinach. 
Cook for an additional 10 minutes or until the spinach is cooked to your liking. Make sure you taste and season throughout the process! :) 
So I learned something new today. I'm terrible at writing! It's been so long since I've written anything besides a facebook status, an evaluation of a patient, or a text message! As I "find my voice" on this blog, the blurbs will be short and I'll jump right to the recipes. 

There are a ton of reasons why bone broth is amazing and healthy. You can read about those here, on Sean Croxton's website. My favorite reasons for making it are that it tastes delicious, is filling and makes you feel great, and can be used as the base for soups!! There are a ton of ways to make broth but the one I like the most involves using a whole chicken (I prefer chicken broth to beef broth).  This method was introduced to me by my friend Lindsay :) 

Read the bold for the simple version of this recipe. For details, refer to all text.

One whole chicken (I prefer Whole Foods Organic 365 brand if I can't get one at a farmer's market)
*Optional: chicken backs, necks, feet
**Optional: garlic, onion, carrots, celery
2T apple cider vinegar
sea salt to taste
A big pot filled with water

First wash off your chicken. Second, thank him for giving up his life so he can be delicious and nourishing to you. haha ;) Then put the chicken and giblets in the big pot and fill with filtered water. Turn the heat up to high. Add a generous amount of salt (I will probably end up saying this a million times but I NEVER measure! I will try my best to estimate) and the apple cider vinegar (The vinegar is essential for helping to extract the nutrients out!) 

Then cover and let the water come to a boil. Turn down to a medium, medium-low heat for 2 hours so the water doesn't boil over. Make sure it stays covered or all of your broth will evaporate! After two hours, take the chicken out of the pot and with forks (not fingers! you will burn yourself and I speak from experience!) pull all the meat off the bones. The bones should come right out. You should put any bones and fatty inedible pieces back in the pot to continue cooking. **HINT** eating this chicken sprinkled with just sea salt is like CRACK. It's so juicy and flavorful despite the fact that it was boiled!! Try not to eat it all so you can use some in your soup!!

Re-cover pot, turn heat to low, and let cook for another 2-8 hours. The longer the better. I let mine cook overnight! 

*Note: You can add the chicken backs, necks, and/or feet to the pot to cook with the chicken for a more gelatinous/flavorful broth. If you wanna keep it simple, skip this :)

**Note: Some people add garlic, onion, celery, carrots or a combination of those to their broth. I like to keep mine plain because like I said, it can easily be the base to any soup this way. If you will just be drinking it plain, you may consider adding in some veggies to add some extra flavor.