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Navy Bean Soup – Simple and SCD Legal

Navy Bean Soup – Simple and SCD Legal

The only Navy Bean Soup I ever had growing up came out of a can and I didn’t like it very much, so I wasn’t inclined to make my own – until I had clients needing a version that was delicious and easy to digest for myriad special diets. This Navy Bean Soup version is legal for Specific Carbohydrate Diet. Navy beans are one of few beans and legumes allowed on this diet. That means it has no grains and no starches in it that are tough for a compromised gut to digest. Kids with Crohns, inflammatory bowel conditions, irritable bowel, or multiple food allergies may be able to enjoy this satisfying soup. The key to this recipe working well for tender tummies is soaking the beans overnight before preparing the soup.

As I poked around for versions to launch from for this recipe, I found old standards like Senate Bean Soup – a thick and smoky soup that, in some versions, leans on mashed white potato to thicken it so it has a rich chowder-y texture. Potatoes are a no-go for SCD folks, so those are omitted here – but add them if you like! For the broth, I often use my own homemade chicken broth which is SCD legal in its preparation. If this isn’t an option, look for unsweetened plain organic chicken broth in quart boxes such as  Imagine brand Organic Chicken Bone Broth.

Make this for a hearty cold weather meal. I love it with a favorite bread like Kim and Jakes Peasant Loaf (not SCD legal, but gluten free and full of other nutrients and fiber). For kids avoiding grains, try it with Chebe rolls baked from a mix.

Navy Bean Soup - Simple and SCD Legal
Print Recipe
Easy to prepare, and easy to expand with more ingredients if you like. Consider adding chopped carrots, onion, or finely cubed white potato if those foods work in your household.
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Navy Bean Soup - Simple and SCD Legal
Print Recipe
Easy to prepare, and easy to expand with more ingredients if you like. Consider adding chopped carrots, onion, or finely cubed white potato if those foods work in your household.
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Ingredients
Servings: servings
Instructions
  1. Rinse the dried beans in a colander with running water until foamy bubbles diminish or disappear.
  2. Place the rinsed beans in a large pot and cover with filtered water. Add ~ 1/2 teaspoon of salt. Cover and let soak overnight, or for 8 hours.
  3. After soaking, drain the beans and rinse thoroughly, then set aside.
  4. Wipe the large pot dry. Add bacon fat, ghee and olive oil and melt over medium heat. Add the minced garlic, celery, parsley, and scallions. If desired, add other vegetables here also.
  5. Cook these til nearly soft, about five minutes. Add thyme and bay leaves, and stir vegetables to blend herbs throughout.
  6. Add rinsed beans and stir with vegetables and herbs to evenly combine everything. Then cover with 8 cups (2 quart boxes) of chicken broth. Stir again to distribute everything evenly throughout the broth.
  7. Bring to a low boil. Add honey, optional maple syrup, tamari, and lemon juice. Cover to simmer at low boil for 2-3 hours, or until beans are very soft.
  8. Adjust salt and pepper to taste. Serve with sprinkling of fresh parsley leaves and enjoy!
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SCD Friendly Turkey Chili

SCD Friendly Turkey Chili

This SCD Turkey Chili comes together pretty fast, and is proof that eating SCD or Paleo doesn’t mean you never get to eat chili.

This works as a fast recipe if you allow a few cheats. I use store bought prepared goods for the navy beans, mild green enchilada sauce, and broth. These are normally a big fat no when strictly following SCD. If you need this to be SCD legal and have the time, it can still work – soak and prepare navy beans per SCD guidelines; make your own scratch SCD legal enchilada sauce.

Back to the short cut: I used Whole Foods 365 Organic Canned Navy Beans, which contain only navy beans and water – no gums, no seaweeds. I drain and rinse these thoroughly. Next I used Siete Family Foods Mild Green Enchilada sauce. It has no added sugars, only dates as a sweetener, and this is SCD legal. But it does have vinegar in it, as well as small amounts of flax and chia seeds. This may work for those advanced and stable on SCD, or on Paleo diets. Lastly, I use Pacific brand Organic Chicken Bone Broth if I don’t have my own homemade on hand. Store bought broths are famous for having added sugars, starches, mystery “flavorings” and other sketchy ingredients that can make trouble for people needing SCD foods, but this brand fills the bill.

SCD Friendly Turkey Chili
Print Recipe
Modest on the heat, this is a delicious soothing chili that will feel good in just about any tummy. Dial up spice if you like by adding diced jalapeños to the saute.
Servings Prep Time
4-6 servings 15 minutes
Cook Time
25 minutes
Servings Prep Time
4-6 servings 15 minutes
Cook Time
25 minutes
SCD Friendly Turkey Chili
Print Recipe
Modest on the heat, this is a delicious soothing chili that will feel good in just about any tummy. Dial up spice if you like by adding diced jalapeños to the saute.
Servings Prep Time
4-6 servings 15 minutes
Cook Time
25 minutes
Servings Prep Time
4-6 servings 15 minutes
Cook Time
25 minutes
Ingredients
Servings: servings
Instructions
  1. In a large pot, heat olive oil to medium. Add minced garlic, peppers, celery, and scallions. Sauté until soft.
  2. Add coriander, paprika, and cumin. Stir to evenly distribute.
  3. Next add the ground turkey. Use a wood or metal spatula to chop it into smaller pieces as it cooks, so it doesn't clump together. Add salt. Cook until turkey is no longer pink.
  4. Add enchilada sauce, mix evenly into the pot and heat through. Then add navy beans, and broth. Continue cooking on a low bubbling simmer until chili is evenly cooked through.
  5. Just before serving, squeeze each lime section over the chili to let the juice drip in. Squish out all the juice you can from each piece, then drop the piece of lime into the chili. Stir to spread lime juice in the chili, and heat for a few more minutes to let the lime add flavor settle in.
  6. Serve and enjoy!
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Kale Slaw with Honey Lime Dressing

Kale Slaw with Honey Lime Dressing

With all the heavy food we love to eat at this time of year, not to mention sweets and homemade eggnog, I was craving a light but satisfying raw greens combo. This slaw is perfect – lighter than summertime slaw with raw cabbage or broccoli, but hearty with its creamy dressing, seeds, and dates. Also a colorful accompaniment for a holiday meal spread of roasts, fish, or chowders.

Kale Slaw with Honey Lime Dressing
Print Recipe
With all the heavy food we love to eat at this time of year, not to mention sweets and homemade eggnog, I was craving a light but satisfying raw greens combo. This slaw is perfect - lighter than summertime slaw with raw cabbage or broccoli, but hearty with its creamy dressing, seeds, and dates. Also a colorful accompaniment for a holiday meal spread of roasts, fish, or chowders.
Servings Prep Time
6 people 15 minutes
Servings Prep Time
6 people 15 minutes
Kale Slaw with Honey Lime Dressing
Print Recipe
With all the heavy food we love to eat at this time of year, not to mention sweets and homemade eggnog, I was craving a light but satisfying raw greens combo. This slaw is perfect - lighter than summertime slaw with raw cabbage or broccoli, but hearty with its creamy dressing, seeds, and dates. Also a colorful accompaniment for a holiday meal spread of roasts, fish, or chowders.
Servings Prep Time
6 people 15 minutes
Servings Prep Time
6 people 15 minutes
Ingredients
  • 1 small-medium bunch kale any type chopped into small pieces
  • 1 small head lettuce butter lettuce, red lettuce, or green lettuce, chopped into small pieces or shredded
  • 1-2 scallions minced
  • 1/4 cup cilantro rinsed and minced
  • 1 carrot grated finely
  • 1/4 cup dates minced
  • 1 stalk celery thinley sliced
  • 1/3 cup raw sunflower seeds
Dressing
Servings: people
Instructions
  1. Wash, rinse, spin dry, and chop the greens, scallions, and cilantro. Toss together in a large serving bowl. Grate in the carrot, and add the minced celery, dates, and sunflower seeds Toss again.
  2. You will need an immersion blender or small food processor to make this dressing easily. Otherwise, use a rubber or wire whisk or electric beaters with whisk attachments. Start with the egg, lime juice, and mustard and process or blend for 15 seconds. Next, add the oils (slowly while blending is ideal) and continue to process until it thickens into a mayonnaise-like texture. Add the honey and salt and finish blending. Adjust lime juice, honey or salt to your taste, blending thoroughly to creamy texture, then fold in the lime zest if you have it.
  3. Pour dressing generously over the greens and toss all together into an evenly dressed slaw. Enjoy!
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