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
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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.
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.
Rinse the dried beans in a colander with running water until foamy bubbles diminish or disappear.
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.
After soaking, drain the beans and rinse thoroughly, then set aside.
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.
Cook these til nearly soft, about five minutes. Add thyme and bay leaves, and stir vegetables to blend herbs throughout.
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.
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.
Adjust salt and pepper to taste. Serve with sprinkling of fresh parsley leaves and enjoy!
Larb (aka Laab) is a Thai dish that can be modified nicely for young eaters: It’s not too spicy (unless you up the heat), it can be fast and easy to make, and it has a good profile for protein and minerals, thanks to turkey or pork and a line up of fresh herbs. The generous garlic is a good gut health helper, with antimicrobial action and ability to bust up biofilm. Traditionally, larb is a spicy ground pork dish crafted into an aromatic salad and served with toasted rice and sticky rice. If you get a chance, enjoy it at an authentic Thai restaurant soon.
For your home table, make this fast version inspired by the real thing. Even babies learning pincer grasp feeding can enjoy it, provided they are sitting well, and have skills settling in for chewing, swallowing, along with some baby teeth. Older kids can enjoy this with brown rice, sticky rice, congee, or in lettuce wraps. It’s shown here with congee and a side of roasted zucchini.
Ground Turkey Larb - Fast and Easy Kid Friendly
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A simple fast savory dish that can be enjoyed across ages. Use organic ingredients for best flavor and health.
Heat oil in a 12″ skillet over medium heat. Add garlic and cook on medium heat, stirring, until fragrant, about 2 minutes; do not burn. Add turkey, smoked paprika, chili flakes( if hotter spice is desired, omit if not), salt, and pepper. Stir and cook until turkey is browned, about 2 minutes.
Stir in tamari and chicken broth, simmer for a minute. Then add scallions, mint, and cilantro. Cook until turkey is done, about 5 minutes.
Add lime juice and stir evenly throughout the skillet.
Serve with hearty lettuce leaves like butter lettuce or romaine for lettuce wraps, fresh cucumber on top, or over sticky rice, congee, or any side your kids like.
So simple. How did I overlook this combination my whole life? This is an easy dish that I love simmered on stove top in an iron skillet. I used this smoked paprika from Savory Spice Shop, but there are hotter varieties if you like heat! You can also find an organic smoked paprika here. I use boneless thighs because they are more tender and flavorful than breasts, but either can work. And if you are lucky enough to have some of your own chicken fat on hand rendered from broth that you made, that works well as a fat in your skillet instead of olive oil and ghee. To try this on the grill, blend the melted fats, liquid ingredients, cooked onion, and spices and marinate chicken pieces for two hours; grill on medium heat for 6-8 minutes per side.
Smoked Paprika Chicken
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Subtle smoke flavor makes this a really pleasing variation on chicken, even for picky little palates.
Combine the GF (or grain free, see below) flour blend and spices.
Dredge chicken pieces in the flour and spice mixture.
Melt ghee/butter with olive oil and/or chicken fat in the skillet on medium heat. Add the onion and cook for two minutes.
Turn heat to medium high and add the dredged thighs. Sear/brown them lightly on each side - about two minutes per side. Once browned lightly, remove them to a plate off to the side.
Deglaze the skillet with the chicken broth, GF Tamari, and GF Worcestershire sauce.
Add the thighs back in, reduce heat to low-medium, and simmer for 20 minutes.
Serve and enjoy! Delicious with roasted or mashed Jersey sweet potato and parsnip - plus a greens mixture of arugula, scallion, butter lettuce and sprouted pumpkin seeds.
Recipe Notes
This recipe makes four large servings or six smaller servings. For a grain free version, substitute the GF flour blend with cauliflower flower + potato starch, or cauliflower flower + almond flour, in one to one ratio.
A standard from many Paleo recipe sites and cook books, this recipe is one to add if you don’t already have it in your repertoire. It truly is reminiscent of the smokey chowders I loved growing up in Massachusetts, without ingredients most kids I work with can’t eat. A super easy recipe with good odds that your kids will like eating vegetables this way. As always on my blog, this recipe is free of gluten, dairy, or soy; it also happens to have zero sugar or sweeteners, nuts, or eggs. A nourishing, restorative food.
Cauliflower and Broccoli Chowder
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Easy to fix on short notice. You'll need a food processor or large capacity high speed blender.
Chop fresh broccoli and cauliflower to small pieces. Steam the broccoli and the cauliflower to soft texture without overcooking. For broccoli, this will be about 10-15 minutes on medium high heat (longer if you've included stem pieces). For cauliflower, this may be 8-10 minutes. Test for doneness with a knife; it should easily poke into the vegetables. Remove from heat and drain.
While vegetables are steaming, mince the garlic fine. Saute over low-medium heat in melted ghee til soft, about 3-5 minutes. Don't let it become dark or crisp. Set aside.
Using your food processor or blender, liquefy the broccoli with half the broth until smooth. Continue this process with cauliflower and remaining broth until all are smoothly blended.
A twist on usual dahl recipes that rely on a tomato base. For kids who need grain-free, easily digestible carbohydrates (which help them gain weight), this can work well, as long as the lentils are cooked long enough to be very soft, about 2 hours. This recipe uses garlic salt instead of raw garlic, which seemed too pungent with the pumpkin. For meat eaters, this dish is good with chicken apple sausage like Applegate brand (GF, CF, organic). For vegetarians, if grains work, a black rice paired here is hearty and delicious. Makes 6 generous servings or 8 smaller ones.
A twist on usual dahl recipes that rely on a tomato base. For kids who need grain-free, easily digestible carbohydrates (which help them gain weight), this can work well, as long as the lentils are cooked long enough to be very soft, about 2 hours. This recipe uses garlic salt instead of raw garlic, which seemed too pungent with the pumpkin. For meat eaters, this dish is good with chicken apple sausage like Applegate brand (GF, CF, organic). For vegetarians, if grains work, a black rice paired here is hearty and delicious. Makes 6 generous servings or 8 smaller ones.
Place uncooked lentils in pot with broth, bring to low simmer. Add the cider vinegar and cook for about 30 minutes, or until they begin to soften.
While lentils are cooking, prepare your vegetables: Chop potato, cauliflower, onion, and ginger root.
After lentils are softened, add potatoes, coconut milk, and canned pumpkin. Cook for 20 minutes more.
Once potatoes are softening after about 20 minutes, add chopped cauliflower, onion, and ginger root. Add the spices ( turmeric, curcumin, and garlic salt) now too.
Cook until vegetables are soft, adding more broth if needed. I usually let this simmer for 2-3 hours and longer is fine too, as long as the dahl does not dry out or burn. Stir in maple syrup and serve.
