Portuguese Kale Soup

Portuguese Kale Soup

Kale may seem like a trendy food your kids might never eat, but Portuguese Kale Soup is… not. It’s a traditional staple along New England’s south coast. Massachusetts and Rhode Island have the highest concentrations of people with ancestry from Portugal than any other states in the US. These are regions where Portuguese first landed ashore possibly as early as 1511. From the late 1800s into the 1960s, waves of Portuguese immigrants were literally the backbone of coastal New England’s economic booms in whaling, fishing, textiles, and farming. Cape Cod, Buzzards Bay, and Rhode Island are home turf for me, and this means Portuguese Kale Soup has always been on the menu rotation at my house.

Land-locked as a Colorado resident since 2005, this also means if I want Portuguese Kale Soup, I have to make it – nobody here serves it. And it means nobody here makes a good linguica, the spicy smoky Portuguese sausage essential to this recipe (not too many Portuguese bakeries or Portuguese family sausage operations around Boulder!). I improvise with a serviceable hot Italian sausage from Natural Grocers, a market chain with strict policies for no GMO products, organic wherever possible for everything in the store, and organic-only produce. Other than getting a good rustic and spicy sausage in the mix, recipes vary with whether or not to include red kidney beans (a pared down version called Caldo Verde excludes them) or tomatoes – both of which I call keepers.

We serve this with a hearty gluten free bread from Kim and Jakes Bakery, which, luckily for me, is a small family business right in my neighborhood. The peasant bread from this gluten free facility is perfect with this soup.

Portuguese Kale Soup
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A full meal soup perfect for cold blustery days. Makes about 3 quarts of soup. The longer this soup simmers the better it will taste, but you can enjoy it as soon as the vegetables are cooked soft. In any case, don't simmer longer than two hours.
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Portuguese Kale Soup
Print Recipe
A full meal soup perfect for cold blustery days. Makes about 3 quarts of soup. The longer this soup simmers the better it will taste, but you can enjoy it as soon as the vegetables are cooked soft. In any case, don't simmer longer than two hours.
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Ingredients
Servings: Quarts
Instructions
  1. In a large pot, heat olive oil to medium with 1-2 Tablespoons of chicken fat or chicken broth. Add minced garlic and chopped onion. Sauté about 2 minutes, til they become soft but not browned.
  2. Next add carrots and potatoes. Cover with remaining chicken broth. If you have homemade chicken broth with some of the fat in it, this is ideal. If not use boxed organic chicken broth such as Kirkland brand (Costco) or Imagine brand. Bring to simmer on medium heat, and cover.
  3. While the vegetables are simmering, prepare your sausage. Place links in a skillet with a little olive oil, water, or extra broth to prevent sticking. Cover and cook on medium high heat til cooked through, and browned on all sides (turn as needed after 2-3 minutes per side). Set aside to cool enough to handle them.
  4. Add canned tomatoes, tomato soup, parsley, and kale. Stir well to mix everything. Cut the sausage into small chunks once they are cool enough to handle, and stir those in also. Cover and simmer gently for 30-45 minutes, stirring occasionally to mix.
  5. If you are including kidney beans, stir these in long enough to heat through, ahead of serving.
  6. Once all veggies are soft and beans are heated through, enjoy with crusty GF bread.
Recipe Notes

You can use tomato paste in lieu of Imagine Organic Tomato Basil soup: Mix 2 Tablespoons paste with 1.5 cups water and add to the soup.

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Brussels Slaw

Brussels Slaw

Maybe your kids will eat Brussels sprouts after all. Try this slaw instead of the traditional cabbage version. As long as you have a food processor with a grater or shredder blade, this is easy and fast. If not, you can grate the vegetables by hand but it will take more time. You can also adjust the honey or lemon in it to your preference for sweet or tangy. Even tastier if it gets an overnight in the fridge.
Brussels Slaw
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Crunchy, tasty alternate to the usual cabbage slaw.
Servings Prep Time
6-8 cups 15 minutes
Servings Prep Time
6-8 cups 15 minutes
Brussels Slaw
Print Recipe
Crunchy, tasty alternate to the usual cabbage slaw.
Servings Prep Time
6-8 cups 15 minutes
Servings Prep Time
6-8 cups 15 minutes
Ingredients
Servings: cups
Instructions
  1. Wash the vegetables thoroughly. Trim the Brussels sprouts stumps to remove ragged or dirty edges. Peel carrots and trim ends.
  2. Using a grater attachment on a food processor, shred/grate the carrots and Brussels sprouts. Place the grated vegetables in a large bowl, and add raisins and hemp seeds. Stir to evenly mix.
  3. Whisk the mayonnaise, olive oil, lemon juice, and honey to an even consistency in a small bowl, or place in a pint glass jar, seal with lid and shake til smooth.
  4. Pour dressing over the vegetables and toss thoroughly. For best flavor, let the slaw rest covered in refrigerator for an hour at least and overnight if possible.
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Raspberry Scones – Gluten Free, Sugar Free or Paleo

Raspberry Scones – Gluten Free, Sugar Free or Paleo

You can easily make great scones – gluten free, Paleo, dairy free, sugar free!

Baking mixes make these a snap. I blend three different mixes to make these scones work nicely: Pamela’s Baking and Pancake Mix. Bella Gluten Free Baking Mix, and BirchBender’s Paleo Pancake Mix.

The Pamela’s mix has some buttermilk in it, so is not dairy free. You can adjust this recipe by using any one of these mixes alone in the recipe instead of blending them. For example, you can use just the BirchBender’s mix if you want to be strictly Paleo, or omit the Pamela’s mix and bring up the other two to make up the difference, if you want to avoid dairy. But, after trying this recipe a few different ways, this method below was the favorite for texture and taste. By the way – Pamela’s does make a gluten and dairy free pancake mix, but it has two ingredients that don’t work at my house: Sorghum and cane sugar.

Use any berries fresh or frozen! Low FODMAP berries are blueberry and raspberry; strawberry is a little more challenging for FODMAPs and for allergy, but they make a delicious scone if workable at your house. Apple, peach and pear are higher FODMAP fruits and may trigger some children who have a history of FPIES reactions. Adding nuts, GF CF chocolate chips, or  banana are all reasonable options too!

Paleo flours include coconut, which is a moderate FODMAP food that may or may not work for some. Either way, this recipe does not add sugar and is sweet enough without it.

Raspberry Scones – Gluten Free, Sugar Free with Paleo Option
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Sweet without cane sugar, light, best warm from the oven, or gently heat in toaster oven or toaster for yummy snack, breakfast add-on, or treat. Delightful with a thin honey drizzle, butter or ghee, or coconut whipped cream. Makes 15-20 scones depending on how you spoon out batter onto baking sheet.
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Raspberry Scones – Gluten Free, Sugar Free with Paleo Option
Print Recipe
Sweet without cane sugar, light, best warm from the oven, or gently heat in toaster oven or toaster for yummy snack, breakfast add-on, or treat. Delightful with a thin honey drizzle, butter or ghee, or coconut whipped cream. Makes 15-20 scones depending on how you spoon out batter onto baking sheet.
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Instructions
  1. Preheat oven to 375 degrees. Lightly grease a baking sheet (you may need two). For best results, line with baking parchment also, which makes removing the scones and clean up easier.
  2. Mix together dry ingredients.
  3. Cut the butter into small chunks and drop into dry ingredients. Using two dinner forks, cut the butter into the dry ingredients, to a uniform and crumbly texture.
  4. Beat together egg and milk substitute, and mix into dry ingredients with a fork. Add to dry ingredients and mix evenly. Dough will be thick.
  5. Drop tall dollops of dough on to the baking sheet(s). They will spread lightly when baking. Bake for 20-25 minutes, or until lightly browned on tips and bottom, with dough and firm in the middle.
Recipe Notes
  • BirchBender's Paleo mix is sweetened with monk fruit (luo han guo), which is a low FODMAP fruit source.
  • Fresh or frozen blueberries, raspberries or chopped strawberries are all delicious in this recipe.
  • Vary if desired with chopped walnuts or pecans, and add a teaspoon cinnamon.
  • For a more dessert like scone, add chocolate chips.

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Parsnip and White Sweet Potato Mash

Parsnip and White Sweet Potato Mash

I often suggest parsnip as a food that can pass for kids with FPIES, on low FODMAPs diets, or who have poor tolerance to grains. Yuck, right? Wrong. This recipe is yummy.

Parsnips are good on their own, especially when you can find hefty, fresh, organic parsnips (try roasting then mashing). But they seem doubly good when you combine them with New Jersey white/yellow sweet potato as in this recipe below.

But aren’t these “bad” carbs? Carbs that can trigger yeast and dysbiosis? Nope. These are lower FODMAPs carbs that are mostly digested in the upper small intestine, and thus can’t feed fungal or other undesirable species that are usually reside further down the gut. In some cases, kids who have SIBO or SIFO may struggle with this food, but it is still worth a trial to introduce it, especially for those struggling to gain weight.

Kids need carbohydrates to gain weight. One of the biggest mistake I see in the foodie GAPS-and-Weston-Price crowd is giving kids too much protein, too much fat, and too few carbs. What happens in that scenario is that protein is misappropriated for energy at great cost to your child’s body. Using protein for energy is inefficient and taxing to liver and kidney; it skews mineral balance and leaches calcium from bone; and it can cause stunting.

If a child isn’t thriving on GAPS or any special diet approach, it’s time for a different approach. Your kid should be growing, glowing, happy, sleeping well, playing, eating heartily, getting few to no illnesses and infections, and of course, pooping comfortably every day.

Back to parsnips. Try them. They are lightly sweet. If that isn’t tasty enough, try them as shown below, mashed with New Jersey white (aka yellow) sweet potato. If you’re confused about sweet potatoes, you’re not alone – there are many types. I find the New Jersey ones at our local Natural Grocers chain, which only sells organic produce. They are delicious and also lightly sweet. The two together are lovely! This recipe is good for infants introducing solids, and a great satisfying carbohydrate overall – not to mention, it’s a Thanksgiving favorite in my house.

Parsnip and White Sweet Potato Mash
Print Recipe
Delicately sweet, hard to stop eating! If you have found good organic parsnip and sweet potato, there is no need at all for any seasoning. For kids needing extra boosts, you can add ghee, butter, collagen, breast milk for babies starting solids - all will taste good. A dash of cinnamon may be welcome for some kids too.
Servings Prep Time
6-8 servings 10 minutes
Cook Time Passive Time
20 minutes 20 minutes
Servings Prep Time
6-8 servings 10 minutes
Cook Time Passive Time
20 minutes 20 minutes
Parsnip and White Sweet Potato Mash
Print Recipe
Delicately sweet, hard to stop eating! If you have found good organic parsnip and sweet potato, there is no need at all for any seasoning. For kids needing extra boosts, you can add ghee, butter, collagen, breast milk for babies starting solids - all will taste good. A dash of cinnamon may be welcome for some kids too.
Servings Prep Time
6-8 servings 10 minutes
Cook Time Passive Time
20 minutes 20 minutes
Servings Prep Time
6-8 servings 10 minutes
Cook Time Passive Time
20 minutes 20 minutes
Ingredients
Servings: servings
Instructions
  1. Wash and peel the parsnips and the sweet potatoes.
  2. Chop them into large chunks or segments, about 2-3" pieces.
  3. Place all in a pot on stove, and add just enough water to barely cover them.
  4. Bring to a boil, then reduce heat to low boil/simmer. Cook til soft when poked with knife, about 20 minutes.
  5. Remove from heat, and drain the water off, reserving it.
  6. With a hand held masher, mash and blend the parsnip and sweet potato in the pot. When combined enough, use a hand held electric mixer to blend further. Add back as much of the cooking water as you like to get texture as soft as you like. Serve and enjoy!
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Super Turmeric Golden Milk

Super Turmeric Golden Milk

There are loads of recipes for Golden Milk out there – I like mine super charged. Besides going heavier on the turmeric for more anti-inflammatory support, it’s super-boosted two ways: With Brain Octane oil, which is pure caprylic acid – a quickly absorbed, fast energy medium chain triglyceride (MCT) from coconut milk with anti-viral and anti-fungal activity; and with optional whey or collagen protein. Whey will bring extra immune defense with its immunoglobulins; collagen is a good choice too, as it rarely triggers reactions (like egg, soy, milk, pea, or nut proteins can), and it’s a good source of arginine, an amino acid key for growth hormone and tissue repair – two things that many kids in my practice need.

Spices can go beyond turmeric in your Golden Milk too. I like mine with three more spices: Ginger, cardamom, and cinnamon. All have various medicinal qualities from calming inflammation to stimulating digestion while easing spasm in the colon. Plus they taste good together.

Oh, and a dash of black pepper, which super charges the absorption of the turmeric.

Why drink it? It’s a soothing treat that balances immune boosters with calming for inflammation. Try it instead of cocoa or tea, and experiment with the spice balance!

 

Super Turmeric Golden Milk
Print Recipe
Super charged with spices, awesome fats and top protein picks. Try it on a raw cold day, when you're feeling a cold coming on, or when you need a soothing warm-up option instead of sugary cocoa.
Servings Prep Time
2 8 ounce servings 10 minutes
Cook Time
5 minutes
Servings Prep Time
2 8 ounce servings 10 minutes
Cook Time
5 minutes
Super Turmeric Golden Milk
Print Recipe
Super charged with spices, awesome fats and top protein picks. Try it on a raw cold day, when you're feeling a cold coming on, or when you need a soothing warm-up option instead of sugary cocoa.
Servings Prep Time
2 8 ounce servings 10 minutes
Cook Time
5 minutes
Servings Prep Time
2 8 ounce servings 10 minutes
Cook Time
5 minutes
Ingredients
Servings: 8 ounce servings
Instructions
  1. Combine dry spices in a small dish or cup, and set aside.
  2. Peel and mince or grate the fresh ginger root. You should have about 1-2 teaspoons worth of finely grated or minced ginger.
  3. If you're using fresh turmeric root, peel it and set aside with ginger - it will easily blend so there is no need to chop or grate it.
  4. Place the milks, Brain Octane oil, and honey into a blender and blend til evenly mixed. Add the spices and root(s), and blend again. You can also use a quart sized container with an immersion blender for this task.
  5. Pour the milk mixture into a pot and heat gently on the stove, til steam is rising. Do not boil.
  6. Remove from heat once hot but not boiling, and strain the mixture back into your blender. Let it cool for a minute or two, then add the protein powder and blend briefly til smooth. Serve warm.
  7. If you like, you can skip the strainer and drink the milk with ginger in it, if minced or grated finely enough.
Recipe Notes

If you use fresh turmeric root, this is a softer root than ginger. It will blend easily with your immersion blender.

You can substitute any MCT oil for Brain Octane oil; this will reduce the antiviral and anti fungal activity, but will still deliver easy to absorb fats.

Don't add the protein powder into the pot on the stove - if over heated, it may coagulate and make the mixture lumpy, especially if you use whey powder! Best results are had if you blend this in after the mixture is cooled a bit.

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