School is back in, woot woot! Leaves are turning every shade of red, woot woot! Kids are sniffling, woo- wait no.
Fall is my favorite season but every year without fail, fall serves us up a hot steamy plate of illness. Yes guys, cold and flu season is officially here.
We got hit with flu the first week of school, and now it seems like a second round of something nasty is upon us.
Classic chicken soup just doesn’t excite me like it used to and I wanted to shake things up a bit.
I’m (finally) in school for nutrition and learning so much about how simple carbs effect PCOS’ers like me, so I knew I wanted to make a soup rich in protein and fiber, both key for slowing digestion and sugar release into the bloodstream. Noodles floating in some watery broth was just not going to cut it for me friends.
Because I use a bone broth as the base for this soup, it is loaded with essential aminos, healthy fat and delicious flavour. Bone broth is a much better option than powdered ‘soup’ stock or cubes filled with strange additives and unknown ingredients, but if that’s all you have on hand, you do you.
Most days I have some sort of broth bubbling in my cock pot, the stock for this soup was made from parts of my organic thanksgiving turkey carcass and aromatic veggies.
Even if you’re not sick, do yourself a favour and make this soup, it is so yummy, filling and nutritionally balanced so you can eat it on it’s own as a meal. It freezes well and stores in the fridge for 3-4 days.
Sausage and lentil soup, serves 4
2 chicken sausages (use organic, gluten free, preservative free if possible) I used a local organic brand of chicken apple sausage that I love
1 tbsp grass fed butter, ghee or virgin coconut oil
1 small onion or large leek
2 cloves of garlic
2 celery stalks
½ cup tomato sauce or a chopped organic tomato
¼ tsp of each thyme, basil, rosemary and oregano
1 bay leaf
½ cup soaked lentils
8 cups bone broth (or stock of choice)
2 cups of kale, chard or leafy green of choice
½ lemon or lime juiced
Parsley for garnish
Heat your fat in a soup pot and gently fry the sausages over medium low heat do not burn
Remove sausage from the pot and set aside, stir in onion and garlic and cook until just translucent
Add herbs, aromatic vegetables (not the greens), tomato sauce and bone broth, place the sausages back in the pot and simmer it all together until veggies are softened
Remove the bay leaf and sausages and blend with an immersion hand blender (super easy way to get kids to eat veggies but skip this step if you love a chunky soup)
Add soaked and rinsed red lentils and cook until softened or about 30 minutes to an hour
Finish with fresh lemon juice, chopped parsley and torn greens
Allow the greens to wilt in the hot soup, adjust salt and pepper to taste (this will vary depending on how salty your broth is)
Enjoy and share it if you love it!