Clean Soups: Simple, Nourishing Recipes for Health and Vitality

by Rebecca Katz, Mat Edelson

Overview

From bestselling author Rebecca Katz comes this collection of 60 recipes for pure, cleansing soups intended to renew and restore.

Soup has a unique ability to nourish and heal the body. In Clean Soups, author Rebecca Katz shows you how to use wholesome stocks and soups to naturally detox and stay energized year-round. She also explains the building blocks for creating deliciously balanced soups, such as Moroccan carrot soup, kale soup with coconut and lime, and simplest chicken pho. With foundational broths, blended soups, and traditional healing soups, as well as a two-day cleanse, Clean Soups shows how one simple bowl can make a huge difference in how you feel.

Product Details

ISBN-13:	9780399578250
Publisher:	Potter/TenSpeed/Harmony
Publication date:	09/06/2016
Pages:	160
Product dimensions:	7.70(w) x 9.10(h) x 0.70(d)

About the Author

Rebecca Katz is an accomplished chef and national speaker who has worked with the country’s top wellness leaders. She is the author of the award-winning The Cancer-Fighting Kitchen, as well as The Longevity Kitchen and The Healthy Mind Cookbook, as well as the founder of Healing Kitchens. She lives in the San Francisco Bay Area with her husband and two loyal kitchen dogs, Lola and Blossom, making soup. Visit RebeccaKatz.com for more information. 

Mat Edelson is an award-winning science, health, and sports writer. He is the former anchor/director of the Johns Hopkins Health Newsfeed, a nationally syndicated daily radio program. This is the fifth book he has co-authored with Rebecca Katz. He lives in Washington, DC.

Read an Excerpt

INTRODUCTION

Throughout my twenty-year culinary consulting and cooking career in the food-as-medicine movement, I’ve been, first and foremost,
a soup-maker. I’ve practiced my craft in kitchens as diverse as the Chopra
Center for Wellbeing, Dr. Andrew Weil’s Arizona Center for Integrative
Medicine’s annual Nutrition and Health Conference, and the Commonweal
Retreat Center in Bolinas, California. It was at Commonweal’s retreats,
when I was often cooking for seriously ill people, that I realized how energizing a nutrient-dense, delicious soup could be. It was amazing:
people who could barely eat would return again and again to the soup pot.
I was doling out a little liquid health with each dip of the ladle.

I guess that makes me just the latest in a very long line of soup shamans.
Some people may think of soup-making for health purposes as a trend.
But the truth is, from the Baha’i to the Buddhists, and from the Christians to the simply curious, using soup to help the body detoxify and renew itself is as old as humankind. Hippocrates and Greek physicians used bone broths as a curative for the sick and fatigued.

Flash forward a couple of millenia, and you’ve got companies coming out of the woodwork promoting their healthy soups. Sure, if you want to spend up to $300 for a week’s worth of commercially made soups, this is a possible option, but wouldn’t you rather learn from a master how to make healthy soups on your own? Delicious soups that you can pull together in a half hour or less can lead you to true soup empowerment.

It’s really that easy, as you’ll see in this book. And it’s really that healthy.
Eating soup is a way to hit the body’s reset button, to allow internal organs devoted to detoxification the rest and nutrients necessary to successfully do their job. The result, from a health viewpoint, is often startling, but no one should really be surprised. Soup, after all, is life distilled into a bowl.
Unlike juicing, nothing is lost in the stockpot; indeed, just the opposite takes place. The heat of the pot slowly breaks down nutrients to a more digestible state, simultaneously releasing outrageous flavors that create heady aromas that magnetically draw us to the broth.

This book is dedicated to the proposition that everyone can enjoy making soup, whether the goal is a full-blown, two-day, nothing-but-soup cleanse,
or a more general commitment to incorporate soup on a daily or weekly basis. Believe me, the ability to create culinary alchemy in a pot can be learned (I’m living proof), and the payoff is so high: when you’re feeling out of sorts, and your appetite or digestion may be off, soup is the absolutely best way to make a healthy reconnection with food. It’s like taking your body to a spa. You’ll come out feeling marvelous.

KALE SOUP WITH COCONUT AND LIME

Talk about counterbalancing tastes: here the überhealthy kale and coconut milk are a magical pairing, with the sweetness of the coconut neutralizing the natural bitterness of the kale. The ginger and lime are like Fourth of July sparklers on top of the flavor profile. The soup is purposely a bit thin, and many people enjoy it as a broth in a cup or take it to go in a thermos. If you want to give it a little heft, try adding glass noodles or shredded sweet potato.

2 tablespoons extra-virgin olive oil or coconut oil
2 cloves garlic, minced
2 tablespoons minced fresh ginger
2 bunches kale, stemmed and cut into bite-size pieces
Sea salt
6 cups Thai Coconut Broth
1 1/2 tablespoons freshly squeezed lime juice
2 1/2 teaspoons dark maple syrup
1 tablespoon finely chopped fresh Thai basil, for garnish

Heat the oil in a soup pot over medium-high heat, then add the garlic and ginger, stir, and cook for about 1 minute. Add the kale and 1/2 teaspoon sea salt and saute for 3 minutes, or just until emerald green. Add the broth and cook until the kale is tender, about 3 minutes. Remove from the heat.

Pour 2 cups of the broth into a blender, add one-third of the kale mixture, and blend until smooth. Transfer to a soup pot over low heat, and repeat the process two more times. Stir in the lime juice, maple syrup and . teaspoon sea salt. Serve garnished with the basil, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Table of Contents

introduction 1

the soup tool kit 5

nourishing broths 25
35 magic mineral broth
36 thai coconut broth
38 chicken magic mineral broth
39 old-fashioned chicken stock
40 immune broth
41 nourishing bone broth
43 pastured beef bone broth

blended soups 45
47 roasted apple and butternut squash soup
48 avocado citrus soup
49 springtime asparagus and leek soup
51 moroccan carrot soup
52 greek cucumber yogurt soup
53 not your average gazpacho
54 chilled watermelon soup with chile and lime
57 silk road pumpkin soup
58 power green soup
60 gingery broccoli soup with mint
61 golden beet and fennel soup
64 coconut cauliflower soup with ginger and turmeric
66 kale soup with coconut and lime
68 ruby red beet soup
71 sweet pea and mint soup
72 roasted curry sweet potato soup
73 summer zucchini soup with basil
75 roasted heirloom tomato soup
77 escarole soup
78 spiced butternut squash soup with cardamom and ginger
79 celeriac soup with crispy shiitake mushrooms

traditional healing soups 81
83 caramelized fennel and chickpea soup with saffron
85 caramelized onion soup with pastured beef bone broth
86 congee
87 cuban black bean soup
88 kitchari
90 hot-and-sour shiitake mushroom soup
91 kinpira gobo
92 latin american chicken soup with greens
94 herby tuscan bean and vegetable soup
95 mulligatawny
96 nana’s chicken soup with zucchini noodles
98 salmon coconut chowder
99 smoky split pea soup
101 african sweet potato and peanut soup
102 shiro miso soup with daikon noodles
103 tom yum gai
105 julie’s hungarian sweet-andsour cabbage soup
106 very gingery and garlicky chicken soup
107 proven.al lentil soup
108 simplest chicken pho
110 clean-out-the-fridge soup
112 triple mushroom soup
113 mini meatballs in broth
115 cauliflower korma soup
116 mediterranean fish soup 

soup toppers 119
122 chermoula
123 crispy shiitake mushrooms
125 crunchy kale crumbles
127 many herb drizzle
128 kale gremolata
129 silken nut cream
132 heirloom tomato salsa
132 avocado and cucumber salsa
133 fresh radish, fennel, and herb salsa
134 parsnip chips
137 polenta croutons

Editorial Reviews

Soup, glorious soup. In this lovely book, Rebecca Katz gives you easy recipes and tips for making nourishing broths (including her famous Magic Mineral Broth), blended soups, healing soups, and a variety of garnishes for them—all colorful, delicious, and guaranteed to please.”
—ANDREW WEIL, MD, founder and director of the Arizona Center for Integrative Medicine
 and author of 8 Weeks to Optimum Health, True Food Kitchen, and Fast Food Good Food

“This book is a triumph! Rebecca has harnessed the healing power of soups in spectacular fashion with this stunning collection of tips and recipes. No matter what your dietary stripes, this healthy, clean comfort food will revitalize you, body and soul, and make you voracious for vegetables.” 
—TESS MASTERS, author of The Blender Girl and The Blender Girl Smoothies

"Designed for efficiency, with guidelines for pantry stocking and broth doctoring, this cookbook also includes prep times, cook times and notes alongside lush photographs. Suitable for eaters ranging from carnivores to vegans, and accommodating gluten-free and dairy-free diets, Clean Soups never compromises on flavor—promising a few simple steps between an array of ingredients and, as Katz's writes, a 'bowl of yum.'"
—KATIE WEED, Shelf Awareness

From the Publisher