Split pea soup is a cold weather classic. It’s a simple, savory meal or a side, satisfying and nourishing. And this split pea soup recipe is a safe option for Low FODMAPs, Paleo, and SCD diets. It’s gentle to digest and a good option for little ones struggling with FPIES. It’s an easy early food for babies and toddlers mastering utensils. My recipe goes the extra mile to include rinsing, soaking, and slow cooking the split peas – checking all the boxes for flavor and digestibility. Little work and easy to assemble, let this simmer in the background while you multi-task.
To comply with SCD, use a no sugar organic bacon like this one, and soak peas overnight. Soaking overnight will help digestibility for FPIES and low FODMAPs too. As always, organic ingredients will make a better tasting product!
Soothing Split Pea Soup
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A thick warming soup that makes a meal on its own - or expand for a family meal with grilled Bratwurst or sausage, hearty bread (like Kim and Jakes Gluten Free Peasant Loaf), and bright-flavor greens like arugula.
A thick warming soup that makes a meal on its own - or expand for a family meal with grilled Bratwurst or sausage, hearty bread (like Kim and Jakes Gluten Free Peasant Loaf), and bright-flavor greens like arugula.
Rinse the dried split peas in a colander. Place in a large pot and cover with filtered water, so that peas are ~ 2 inches below surface of water. Place lid on the pot and let soak overnight.
Once soaked, rinse peas through in a colander once again, and set aside.
In your large pot, melt the bacon fat and add minced celery, garlic, and scallions. Saute until nearly soft, but not burnt or browned.
Add finely chopped uncooked bacon and saute until bacon pieces are clear and starting to crisp slightly.
Add salt, paprika, and red pepper, and combine thoroughly with minced vegetables and bacon. Then stir in the drained peas and combine once again. Keep heat on low - medium, to allow slow cooking but not browning.
Add chicken broth, and turn heat to high. Bring to a near boil, then reduce to steady low simmer. Simmer for 3 hours, checking occasionally to stir ingredients and keep from sticking to bottom of pot.
Adjust seasoning as desired, and stir to a thick even consistency. Peas should be mostly disintegrated into a smooth soup. Serve warm with rustic GF bread or any accompaniments as desired.
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.
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
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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.
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.
Add coriander, paprika, and cumin. Stir to evenly distribute.
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.
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.
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.
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.
