Animal Protein – Soups

Recipe for Nourishing Yourself – Chicken Stock


Prepared as described below, this stock is very healing for those with digestive issues and adrenal fatigue. It heals the nerves, reduces allergies, relaxes, and imparts strength. Use it as a base for other dishes such as when cooking brown rice or add it to stir-fry’s. Once the stock has been prepared you may store it in the freezer for later use. Add your own selection of nourishing vegetables to makeit rich with vitamins and minerals. It not only tastes delicious but is very hydrating and healing for you!

  1. Put the leftover bones and skin from an organic chicken carcass* into a large stock pot and cover with cold water. Add veggies like celery, onion, carrots, parsley. Add 2 Tablespoons raw apple cider vinegar.
  2. Add sea salt and pepper to taste, about 1/2 tsp of salt, 1/4 tsp of pepper.
  3. Bring to a boil and immediately reduce heat to bring the stock to barely a simmer.
  4. Simmer uncovered at least 4 hours, occasionally skimming off the foam that comes to the surface.
  5. Remove the bones and strain the stock.
  6. If making stock for future use in soup you may want to reduce the stock by simmering a few hours longer to make it more concentrated and easier to store.

I personally boil bones for up to 24 hours. This makes a rich, thick stock that is easily frozen. There are many healing properties in chicken stock. Adding vinegar draws out the calcium, magnesium, and potassium into the broth.

*For best healing results please use organic pastured chickens as they contain high levels of Essential Fatty Acids and Vitamin D.

Adapted from NOURISHING TRADITIONS by Sally Fallon

Soothing Sable and Soba Noodle Dashi

5 cups water
1 packet (3 grams) Bonito flakes
1 strip kombu (5-6 inches)
2 carrots, cut on thin diagonals
2 inches ginger, peeled and minced
1/3 cup shoyu or tamari (wheat free)
2 tbsp. mirin
3-4 oz soba noodles (1/4 package)
2-3 shitake mushrooms, sliced thin
8-12 ounces sable fish (black cod), cut into quarters
3-4 bok choy leaves, chopped
3 scallions, minced
1 Tbsp parsley, chopped

Combine water, bonito flakes and kombu in a 3-4 quart soup pot. Bring to a boil, cover and simmer 8-10 minutes. Remove kombu and bonito flakes and discard. Add carrots, ginger, shoyu and mirin. Cook 2-3 minutes. Add soba noodles and shitake mushrooms, cook 1-2 minutes. Add quartered pieces of sable and chopped bok choy. Cover and simmer 5-7 minutes. Serve in individual bowls with each getting one piece of fish. Garnish with minced scallions or chopped parsley. Yields 4 servings.

Rich Mineral Mushroom and Puree

1 tbsp. butter
2-3 shallots
4 cups turkey stock (or chicken stock)
3-4 leaves tarragon
8 oz. fresh cremini mushrooms, chopped (approx 4 cups) – cremini are baby portobellos
4 oz. fresh shitake mushrooms, chopped (approx 2 cups)
1 tsp. sea salt
Fresh chives, minced
Fresh parsley, chopped

Sauté shallots in butter 2-3 minutes. Add fresh mushrooms, stock, tarragon, parsley, and sea salt (if you are using dried mushrooms remember to soak the mushrooms in water and soften before using). Bring to a boil. Cover and cook on medium heat 5-7 minutes. Remove shallots and mushrooms from soup and puree in a food processor or blender until smooth. Add back to broth. Garnish with fresh chives.

Chicken Stock

Bones, skin and/or other chicken parts
2 onions, peeled and quartered
3 carrots, chopped
1 parsnip
3-4 sprigs fresh thyme
1/4 bunch fresh parsley
1 tbsp. peppercorns
6 quarts water

Bring bones, skin and water to a boil in an 8 quart pot. Skim off foam and discard. Add onions, parsnip, carrots, thyme, parsley, and peppercorns. Bring up to a boil then cover and simmer 6-24 hours. Strain liquid and discard bones and cooked vegetables. Place liquid in the fridge and let fat congeal overnight. Skim off fat. You can freeze the broth for up to 2 months.

Basic Beef Bone Stock

(Substitute buffalo, veal, lamb, goat, etc.)
1½-2 pounds knuckles, marrow, shank or other bones
5-6 quarts water
2 onions, peeled and quartered
3 carrots, chopped
1 turnip, chopped
1 potato, chopped
2 celery stalks, chopped
3-4 garlic cloves, peeled
1 tbsp. whole peppercorns
3-4 sprigs fresh thyme
1/4 bunch fresh parsley

Bring bones and water to a boil in an 8 quart pot. Skim off foam/scum that rises to the top and discard. Add onions, carrots, celery, potato, garlic, parsley, and peppercorns. Bring back up to a boil, then lower flame and simmer 6-18 hours, covered. The longer you cook the stock the more concentrated it becomes. Strain liquid, discard bones and vegetables. Place liquid into the refrigerator and fat will congeal overnight. Skim off fat. Pour stock into freezer-safe containers, but do NOT fill to the top. Stock expands as it freezes. You can freeze stock for up to 3 months.

Bone Building Minestrone

1 tbsp. butter
1 tbsp. olive oil
1 leek, cleaned and chopped
3-4 garlic cloves, peeled and diced
4-5 cups bone stock (beef, chicken, etc.)
2 carrots, sliced into ¼ inch rounds
1 red potato, chopped
1 celery stalk, diced
½ cup canned diced tomatoes
1½ tsp. sea salt
1 tsp. dried thyme or 1 tbsp. fresh thyme
½ cup kamut elbow pasta (optional)
1½ cups cannellini beans, cooked
2 leaves Swiss chard, chopped
2 tbsp. parsley, chopped
Parmigiano Reggiano (optional)

Sauté leek in butter and olive oil 2-3 minutes. Add garlic, carrots, potato, celery, tomatoes, bone stock, sea salt and thyme. Cover and cook on medium high heat for 5-7 minutes. Add pasta, cooked kidney beans, and Swiss chard. Bring to a boil. Cover and cook on low an additional 10-12 minutes. Garnish with shaved Parmigiano Reggiano.

Sea Bass Soup with Soba Noodles

5 cups water
½ package soba noodles
1 leek, cleaned and cut on thick diagonals (use both white and green)
2 inches ginger, peeled and cut into thin matchsticks
1 cup green cabbage, chopped in 2-3 inch pieces
1 carrot, cut into ¼ inch thick diagonals
3-4 kale leaves, chopped into bite sized pieces
12-16 ounces black sea bass with skin (or black cod) and cut into 4 equal sized pieces
4 tablespoons South River sweet white miso (can use Miso Master or other brand)
1 sheet toasted nori, cut into thin slivers

Bring a pot of water to a boil. Add soba noodles and cook 7-10 minutes (follow directions on package). While noodles are cooking, in a separate pot bring 5 cups water, leek, ginger, cabbage, and carrot to a boil. Reduce flame to low and cook 5-7 minutes. Add kale and fish, cover and cook 3 minutes. Dilute the miso paste in a small bowl (use a ladle of liquid from the soup to dilute the miso). Add diluted miso to soup, cover and cook 3-4 minutes on very low flame. Place a small portion of cooked soba noodles in the bottom of each bowl and ladle soup and fish on top. Garnish with a few slivers of toasted nori.

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