by Dr. Josh Axe
1 cup sliced mushrooms, such as cremini or oyster
1 onion, sliced
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
2 tablespoons chopped fresh dill
¼ cup arrowroot starch
1 teaspoon sea salt
1 teaspoon ground black pepper
Chopped fresh parsley, for garnish
Directions
Combine all the ingredients (except the parsley) in a slow cooker. Cover and cook on low for 6 to 8 hours. Top with chopped parsley to serve.
BUTTERNUT SQUASH BISQUE
SERVES: 6-8
PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR
Ingredients
1 tablespoon coconut oil
1 large or 2 small butternut squash, halved lengthwise and seeded
Sea salt and ground black pepper, to taste
3 carrots, chopped
½ white onion, sliced
2 garlic cloves, chopped
1 green apple, peeled, cored, and sliced
1 tablespoon unsalted grass-fed butter
1 teaspoon ground ginger
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
5 cups vegetable broth
Directions
Preheat the oven to 425°F. Grease two rimmed baking sheets with the coconut oil.
Season the cut sides of the squash with salt and pepper. Place the squash halves, cut-side down, on the baking sheets.
Scatter the carrots, onion, garlic, and apple around the squash halves. Bake for 40 minutes, until the squash is tender.
Allow the squash to cool slightly, then scoop the flesh into a high-speed blender, along with the carrots, onion, garlic, apple, butter, ginger, cinnamon, and nutmeg. Blend until smooth.
In a large soup pot, bring the vegetable broth to a boil over medium-high heat. Reduce the heat to medium and stir in the blended squash mixture until well incorporated. Cook for 5 minutes, then reduce the heat and simmer for 10 minutes. Season with salt and pepper.
CARROT GINGER SOUP
SERVES: 8
PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR
Ingredients
2 pounds carrots, peeled and chopped
3 tablespoons grated fresh ginger
3 garlic cloves, chopped
6 cups vegetable broth
1 tablespoon coconut oil
2 onions, chopped
1 cup canned coconut milk
Sea salt, ground black pepper, and onion powder, to taste
Directions
Combine the carrots, ginger, garlic, and broth in a large soup pot. Bring to a boil over medium-high heat. Reduce the heat and simmer until the carrots are soft when pierced, about 20 minutes. Set aside to cool slightly.
Meanwhile, heat the coconut oil in a skillet over medium-high heat. Add the onions and cook, stirring occasionally, about 10 minutes.
Working in batches if necessary, transfer the broth mixture and onions to a blender and blend until smooth.
Return the blended mixture to the pot and stir in the coconut milk and seasonings. Rewarm over medium heat.
CAULIFLOWER SOUP
SERVES: 8
PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES
Ingredients
1 tablespoon coconut oil or unsalted grass-fed butter
1 head cauliflower, cored and cut into bite-size pieces
2 turnips, peeled and diced
1 onion, chopped
5 garlic cloves, minced
4 cups chicken broth (or 4 scoops unflavored collagen or bone broth protein powder mixed with 4 cups water)
1 teaspoon grated fresh ginger or ½ teaspoon ground ginger
2 teaspoons ground turmeric
1 teaspoon ground cumin
½ teaspoon sea salt
Juice of ½ lemon
2 (14-ounce) cans coconut milk
Directions
Heat the coconut oil in a large soup pot over medium heat until shimmering. Add the cauliflower, turnips, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until the vegetables are tender.
Increase the heat to medium-high. Add the chicken broth, ginger, turmeric, cumin, and salt. Cover and bring the soup to a boil. Stir in the lemon juice and coconut milk. Reduce the heat and simmer for 10 minutes.
DETOX SOUP
SERVES: 4
PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES
Ingredients
1 tablespoon extra virgin olive oil
1 onion, chopped
3 celery stalks, chopped
3 carrots, peeled and chopped
1 pound boneless, skinless chicken breasts, cut into bite-size pieces
4 cups chicken broth (or 4 scoops unflavored collagen or bone broth protein powder mixed with 4 cups water)
2 tablespoons grated fresh ginger
1 tablespoon white miso paste (chickpea or soybean)
1 tablespoon apple cider vinegar
1 teaspoon ground turmeric
1 teaspoon sea salt
2 cups frozen peas
Directions
Heat the oil in a large soup pot over medium heat. Add the onion, celery, carrots, and chicken and cook, stirring often, for 5 to 8 minutes, until the chicken is cooked through.
Add the broth, ginger, miso, vinegar, turmeric, and salt and stir well. Cover, increase the heat to medium-high, and bring the soup to a boil. Stir in the peas. Reduce the heat to low and simmer for 10 minutes.
TURKEY MEATBALL SOUP
SERVES: 8
PREP TIME: 20 MINUTES TOTAL TIME: 45 MINUTES
Ingredients
2 large eggs
1½ pounds ground turkey or ground chicken
1 teaspoon smoked paprika
1½ teaspoons sea salt, divided
2 tablespoons coconut oil
4 cups chicken bone broth (or 4 scoops unflavored collagen or bone broth protein powder mixed with 4 cups water)
4 carrots, peeled and chopped
1 large sweet potato, peeled and chopped
2 bay leaves
1 cup green beans, cut in half
1 cup frozen peas
2 tomatoes, chopped
Directions
Whisk the eggs in a large bowl. Add the ground turkey, paprika, and ¾ teaspoon of the salt. Mix the ingredients together with your hand and form into 1- to 1½-inch meatballs.
In a large soup pot, heat the oil over medium heat. Add the meatballs and cook for 5 to 8 minutes, until they’re brown on all sides.
Add the broth, carrots, sweet potato, bay leaves, and remaining ¾ teaspoon salt and bring to a boil. Add the green beans, peas, and tomatoes, reduce the heat, and simmer for 20 minutes, or until the sweet potato is tender.
LENTIL SOUP
SERVES: 8
PREP TIME: 20 MINUTES TOTAL TIME: 45 MINUTES
Ingredients
1 tablespoon coconut oil or unsalted grass-fed butter
3 carrots, peeled and chopped
3 celery stalks, chopped
1 onion, chopped
2 garlic cloves, minced
5 cups vegetable broth 1 cup green or brown lentils
1 teaspoon dried thyme
2 cups stemmed and chopped kale or Swiss chard
Sea salt and ground black pepper, to taste
Directions
Heat the oil in a large soup pot over medium heat. Add the carrots, celery, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until the vegetables are tender.
Add the broth, lentils, and thyme. Bring the soup to a boil. Cover, reduce the heat to a simmer, and cook for 20 minutes, or until the lentils are tender.
Add the kale and cook for 3 to 4 more minutes to wilt the kale. Season with salt and pepper.
WHITE BEAN SOUP
SERVES: 8
PREP TIME: 10 MINUTES TOTAL TIME: 40 MINUTES
Ingredients
2 tablespoons avocado oil
3 celery stalks, chopped
3 carrots, peeled and chopped
1 onion, chopped
3 garlic cloves, minced
6 cups vegetable broth or chicken bone broth (or 6 scoops unflavored collagen or bone broth protein powder broth mixed with 6 cups water)
2 (15.5-ounce) cans cannellini beans, rinsed and drained
2 yellow squash, diced
1 Roma tomato, diced
1½ cups stemmed and chopped kale
Sea salt and ground black pepper, to taste
Crumbled goat cheese or vegan cheese, for topping (optional)
Directions
Heat the avocado oil in a large soup pot over medium heat. Add the celery, carrots, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until tender.
Add the broth and bring to a boil. Add the beans, squash, tomato, and kale, reduce the heat to a simmer, and cook for 30 minutes.
Season with salt and pepper, and top individual servings with crumbled cheese, if desired.
BISON CHILI
SERVES: 8
PREP TIME: 20 MINUTES TOTAL TIME: 8 HOURS
Ingredients
1½ teaspoons coconut oil
2 pounds ground bison
1 onion, chopped
4 garlic cloves, chopped
1 cup chopped red bell pepper
1 cup chopped carrot
1 cup chopped celery
1 jalapeño, seeded and chopped
1 (28-ounce) can crushed tomatoes
1 (14-ounce) can fire-roasted diced tomatoes, with their juice
1 (15-ounce) can tomato sauce
1 (15.5-ounce) can black beans, rinsed and drained
1 (15.5-ounce) can kidney beans, rinsed and drained
2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon dried basil
1 tablespoon ground cumin
1 teaspoon adobo sauce (from a can of chipotles in adobo sauce)
½ teaspoon cayenne pepper
Sea salt and ground black pepper, to taste
Directions
Heat the oil in a large skillet over medium heat. Add the bison, onion, and garlic and cook, breaking up the meat with a wooden spoon, until no longer pink, 5 to 8 minutes. Transfer the contents of the skillet to a slow cooker.
Add all of the remaining ingredients and mix well. Cover and cook on low for 8 to 10 hours.
SALADS
ARUGULA SALAD WITH BEETS AND GOAT CHEESE
SERVES: 2
TOTAL TIME: 15 MINUTES
Ingredients
½ cup walnuts
1 tablespoon coconut oil
1 onion, minced
1 medium red beet, scrubbed and shredded
1 tablespoon balsamic vinegar
5 cups loosely packed arugula
½ cup crumbled goat cheese
Cracked black pepper, to taste
Directions
Heat a skillet over medium-low heat. Add the walnuts and toast in the dry skillet for 4 minutes, swirling and tossing often. Transfer the walnuts to a plate and set aside.
Add the coconut oil to the same skillet and heat over medium heat. Add the onion and beet and cook, stirring occasionally, for 5 minutes. Increase the heat to medium-high and add the vinegar. Cook, stirring often for another 3 minutes.
Put the arugula on a serving plate and top with the warm beet mixture. Garnish with the toasted walnuts, goat cheese, and black pepper.
SPINACH SALAD WITH TAHINI DRESSING
SERVES: 2
TOTAL TIME: 20 MINUTES
Ingredients
SALAD
5 cups baby spinach
½ cucumber, sliced
½ cup canned chickpeas, rinsed and drained
4 radishes, thinly sliced
2 tablespoons sunflower seeds, unsalted
10 cherry tomatoes, cut in half
DRESSING
½ cup fresh lemon juice
½ cup extra virgin olive oil
⅓ cup tahini
2 tablespoons maple syrup or honey
2 garlic cloves, minced
Sea salt and ground black pepper, to taste
Directions
Combine all the salad ingredients in a salad bowl.
For the dressing, combine the lemon juice, olive oil, tahini, maple syrup, and garlic in a blender or bowl. Blend, shake, or whisk until smooth. Season with sea salt and pepper.
Pour the dressing over the salad and toss to coat well.
CHICKPEA SALAD
SERVES: 6
TOTAL TIME: 25 MINUTES
Ingredients
SALAD
2 (15.5-ounce) cans chickpeas, rinsed and drained
½ red onion, thinly sliced
1 small tomato, diced
1 medium English cucumber, diced
½ cup chopped fresh parsley
1 teaspoon sea salt
½ teaspoon black pepper
DRESSING
¼ cup extra virgin olive oil
2 tablespoons red wine vinegar
2 garlic cloves, minced
2 tablespoons Dijon mustard
1 teaspoon fresh lemon juice
1 teaspoon sea salt
½ teaspoon ground black pepper
Directions
Combine all the salad ingredients in a salad bowl.
For the dressing, whisk together all the ingredients in a small bowl.
Pour the dressing over the salad and toss to coat well.
ARUGULA SALAD WITH BAKED PEAR AND GOAT CHEESE
SERVES: 4
TOTAL TIME: 1 HOUR
Ingredients
Juice of 1 lemon
1 tablespoon apple cider vinegar
⅓ cup raw honey
4 tablespoons extra virgin olive oil, divided
4 ripe pears, cored and quartered
1 teaspoon coconut oil
6 cups arugula
½ cup crumbled goat cheese
½ cup walnuts, chopped
Sea salt and ground black pepper, to taste
Directions
Preheat the oven to 375°F.
In a medium bowl, whisk together the lemon juice, vinegar, honey, and 2 tablespoons of the olive oil. Add the pears and allow them to marinate in the mixture for 15 minutes.
Transfer the pears to an 8-inch baking pan, reserving the marinade. Bake, basting every 10 minutes with the reserved marinade, for 40 to 50 minutes, until the pears are fork-tender.
For the dressing, whisk together the remaining 2 tablespoons olive oil and remaining marinade and set aside.
Heat the coconut oil in a large skillet over medium heat. Add the arugula and cook, stirring often, for 2 to 4 minutes, until wilted.
Divide the arugula, goat cheese, and walnuts onto 4 plates. Top each with 4 roasted pear quarters and drizzle with the dressing. Season with salt and pepper.
AHI TUNA SALAD
SERVES: 8
TOTAL TIME: 15 MINUTES
Ingredients
1 (12-ounce) box brown rice macaroni
2 (5-ounce) cans wild-caught ahi tuna
½ red onion, chopped
½ cup pitted kalamata olives
½ cup chopped red bell pepper
2 tablespoons capers
1 cup cherry tomatoes, sliced
⅓ cup mayonnaise (made from olive, avocado, or coconut oil)
⅓ cup Dijon mustard
½ teaspoon sea salt
½ teaspoon ground black pepper
½ cup chopped scallions
Directions
Bring a large pot of salted water to a boil over medium-high heat. Add the pasta and cook until al dente, then drain in a colander and rinse under cold water.
Combine the remaining ingredients, except for the scallions, in a large bowl and mix until well combined. Add the pasta and mix again. Top with the scallions.
KALE SALAD WITH CRANBERRIES AND PINE NUTS
SERVES: 4
T
OTAL TIME: 10 MINUTES
Ingredients
12 ounces kale, stemmed and chopped
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
⅓ cup pine nuts
⅓ cup dried cranberries
Sea salt, to taste
Directions
Put the kale in a large bowl. Add the oil, lemon juice, and salt and massage the kale with your hands until it becomes shiny. Divide onto plates and top with the pine nuts and cranberries. Season with salt.
SNACKS
FIG BARS
SERVES: 4
PREP TIME: 10 MINUTES TOTAL TIME: 4 HOURS
Ingredients
1 cup dried figs
1 cup almond butter
1 tablespoon flax meal
3 tablespoons unflavored collagen or bone broth protein powder