Soup

I love summertime. But as we make our way into September, I feel a stirring inside my soul for soft sweaters and warm bowls of cozy. As the trees grow ever more beautiful with changing leaves, autumn becomes my new favourite season.

Several years ago, my son and I created this recipe together. I really enjoy chili and the rich flavours that come from the beans and spices. At the time, he wasn’t so fond of chili and thought that chili would taste better if it tasted more like tacos. Without further adieu, may I present to you our recipe for Slow Cooker Taco Chili.

Taco Chili

2 lbs lean ground chicken, turkey or beef
1 medium onion, diced
1 clove garlic, minced
2 cans 19 oz black beans, drained & rinse or 4 c cooked black beans
1 large jar mild or medium salsa
1 large can of stewed tomatoes
1 small can of tomato paste
2 tbsp chili powder
1 tsp cumin
1 tsp sea salt

Sauté onion in frying pan. Next cook ground meat through in frying pan. Add in the minced garlic and cook for about 1 minute. Now put meat mixture into slow cooker. Add in black beans, salsa, stewed tomatoes, tomato paste & seasonings. Cook on low for 6-8 hours or high for 3 to 4 hours. Serve in a large bowl, topped with cheese, diced tomatoes, avocado slices, sour cream and crunched up nacho chips. Enjoy.

Making your own broth can seem a little daunting at first, but with a little know how in your back pocket, you’ll be a pro in no time!

Benefits of making your own broth.

• more economical than purchasing ready made
• you know what is in it
• a great way to use up left over veggies in your fridge & freezer
• you control the sodium levels
• no artificial flavours
• healthier for you than most store bought brands
• no preservatives or flavour enhancers such as autolyzed yeast extract or MSG
• bone broth has additional beneficial properties for bone, joint & gut health

Broth Making 101

Broth Base
1 medium onion, quartered
3 large cloves garlic, peeled
2 large carrots
2 ribs celery
2 tsp sea salt
water to fill slow cooker or pressure cooker pot

For beef or chicken broth:

1 large beef soup bone or chicken bones
2 tbsp raw apple cider vinegar

Note: To add more depth of flavour to your beef broth, sear the beef bone in a hot pan until all sides are browned. If you are using a pressure cooker, this can all be done in one appliance by using the sauté function. For added depth of flavour to your chicken broth, use bones from a roasted chicken. Another way to cook once, eat twice and repurpose the leftovers.

For veggie broth, omit bones and add in:
2 portobello mushrooms, sliced or 1 package of cremini mushrooms, sliced
1 tbsp tamari (gluten free soy sauce) or coconut aminos

Cook for 24-48 hours on your lowest setting in a slow cooker. Ensure your slow cooker is safe to be left on for this amount of time before committing to this process. You can also use an electric pressure cooker to speed up the process by pressure cooking for 1 hour and then allowing a slow cook for 6-8 hours.

Note: I like to keep a bag of veggies scraps in my freezer to add to my broth in addition to the veggies listed above. There are no hard rules here. Add whatever you wish – broccoli, cauliflower stems, celery ends. It is a great way to use up bits and pieces of produce that while still nutrient dense, we might not normally eat.

Storage: Once cooking is complete, use a ladle, canning funnel and strainer to pour broth into good quality glass jars. Alternatively, you can pour the broth into a large muffin tin & freeze into 1 cup portions. If using jars, be sure to leave about 1.5 inches from the top of the jar and screw on lid. Allow broth to cool completely and then store in the freezer. Leaving the space at the top of the jar will allow the broth to expand without cracking the jar.

While making soup with your broth seems like the obvious choice, consider using this broth to add extra flavour and nutrients to rice & quinoa. Enjoy!

There is something extra cozy about a hot bowl of soup on a cold day. It literally warms you from the inside out and can be a great way to get in extra produce when a salad just isn’t going to hit the spot.

The inspiration behind this recipe was a traditional potato chowder. Typical chowders use cream, flour and often animal fat of some sort to achieve a rich texture. This recipe is dairy free & flour free and by swapping out the potatoes for cauliflower, it is lower in carbs compared to a classic potato soup. While it may be missing some ingredients, flavour is not one of them!

Hearty Cauliflower Chowder Recipe

Ingredients

1 tbsp butter or avocado oil
1 medium cooking onion, diced
2 cloves garlic, minced
1/2 tsp sea salt
1 head cauliflower, cut into bite sized pieces, or one bag frozen
6 c organic low sodium veggie or chicken broth
4 carrots, peeled & cut into coins
2 ribs organic celery, diced
2 cups organic corn, frozen
1/4 c real bacon bits, cook ahead
1/2 c green onions, sliced
1/2 c shredded cheese (for dairy free option, try Daiya shreds)
hot sauce, optional

Instructions

1. Melt the butter in a large soup pot. Sauté diced onion until translucent and almost caramelizing. Add minced garlic & sauté for another minute.
2. If using bouillon, prepare now according to directions and set aside. If using prepared broth, skip this step.
3. Add cauliflower, sea salt and broth to the pot. Bring to a boil and simmer until cauliflower is soft. If you have an electric pressure cooker, set the manual cook time to 12 minutes.
4. Using an immersion blender, puree the cauliflower, onions & garlic with the broth. Note: if you don’t have an immersion blender, a hand mixer in an over-sized pot will do. Just be careful not to splatter on yourself.
5. You now have a ‘chowder’ without the use of dairy, pork fat or flour to thicken. Add carrots, celery & corn. Bring to a boil & simmer for another 20 minutes or until veggies are softened. If you have an electric pressure cooker, set the manual cook time to 10 minutes.
6. Serve with bacon bits, shredded cheese & green onion. Need a little heat? Add some hot sauce.
7. Note: Want to up the nutrient level? Try adding a few handfuls of baby spinach or kale during the last 2 or 3 minutes of cooking.