Soup season! Be sure to like & follow me on my Instagram page @kee_to_wellness for more!

FRENCH ONION SOUP

Ingredients for 4:

• 4 sweet onions, sliced
• 2 tbsp butter (preferably grass fed)
• 2 cloves garlic, minced
• 1/4 cup red or white wine (dry)
• 4 cups beef stock (bone broth would be great here!)
• 2-3 sprigs of fresh thyme
• 1 bay leaf
• 1 tsp balsamic vinegar
• salt & pepper
• 8 3/4 inch thick French baguette slices
• 3/4 cup shredded Gruyère cheese
• 1/4 cup grated parmesan cheese

Directions:

1. Preheat oven to broil. Bake baguette slices on baking sheet 1-2 mins until golden brown. Set aside.
2. Melt butter in large pot or dutch oven over medium heat. Add onions and cook down about 30-40 mins, stirring often. Onions should be a deep golden brown.
3. Add garlic and wine, stir and scrape bottom of pan.
4. Stir in stock, thyme & bay leaf. Bring to boil, reduce heat and simmer, covered 15-20 mins. Remove thyme sprigs & bay leaf.
5. Stir in balsamic vinegar. Add salt & pepper to taste.
6. Pour into oven safe bowls (or you can add baguettes to top of large pot and broil directly in pot). Add baguette slices to the top, top with cheese, and stick under broiler for 3-4 mins until cheese is melted and bubbly.

BONE BROTH CHICKEN TORTILLA SOUP

this is my favorite healing, warm, nutritious soup and is so easy to make!

Ingredients for 4 large bowls:

• 24 oz of quality, grass fed or pasture raised bone broth. I love @bonafideprovisions and @fondbonebroth
• 3 cups water
• 3 cloves garlic, minced
• 1/2 onion, diced
• 1/2 bell pepper or 3 small mini peppers, diced
• 2 large carrots, sliced or diced (I love the large slices!)
• 1 zucchini, sliced thin
• 1 tsp olive oil
• 16-24 oz pasture raised chicken breast, I love @cooksventure
• 1 avocado, sliced
• handful of cilantro
• handful of chips, I love @sietefoods made with avocado oil and non gmo corn
• 1/2 cup shredded cheese, I love @raw_farm_usa raw cheddar
• seasoning for soup: 1 tbsp turmeric, 1 tbsp dried ginger, 1/2 tbsp salt (I love @redmondrealsalt mineral salt), 1 tsp black pepper, 1 tsp cayenne pepper (or more for more spice 🔥), 1 tsp paprika, 1/2 tbsp chili powder, 1 tsp cumin, 1 tsp onion powder, 1 tsp garlic powder
• 1 tbsp organic tomato paste

Directions:

1. In large pot, add olive oil, season chicken with a little salt and pepper. Sear each side over medium high heat, about 5-7 mins until cooked through. Remove and set aside.
2. Add garlic, onions, peppers, carrots, zucchini. Sauté 3-4 mins until soft.
3. Add tomato paste & seasoning. Stir to mix well about 1-2 mins.
4. Add bone broth & water, stir well.
5. Turn heat to high, pop a lid on it, turn to medium low, let cook about 20 mins. Season to taste.
6. Add to bowl, top with avocado, sliced chicken, cilantro, chips, cheese. Enjoy!

15 MIN BONE BROTH TOMATO BISQUE

it is SO easy to make a quick tomato soup and very minimal ingredients!

Ingredients:

• 1 14 oz can of organic whole tomatoes (can use 5 whole Roma tomatoes too but will have to boil for 2 mins, blanch in ice bath & then peel the skin off)
• 1 garlic clove, minced
• 1/4 white onion, diced
• 1 medium carrot, peeled & diced
• 1 tsp olive oil
• 1 tsp grass fed butter
• 1/2 cup bone broth
• 1/4 cup heavy cream or half and half
• 1/2 tsp salt
• large pinch of black pepper
• pinch of crushed red pepper
• 1/2 tsp dried basil (optional: some fresh basil leaves, torn, for topping)

Directions:

1. In large pot, heat butter & oil. Add onions, carrots & garlic. Sauté 3ish minutes until soft.
2. Add tomatoes, bone broth and seasonings, bring to boil, reduce heat to a simmer, cover and let simmer 10-15 mins.
3. Remove from heat. Stir in cream. Blend with immersion blender, or in batches in a standard blender. If using a standard blender, be sure to open the top small opening to let it vent – otherwise the hot liquid can pop the top off!!!

I topped with parm and basil and served with a yummy sandwich full of protein!

PROTEIN & VEGGIE PACKED CHILI

check out the ways I make this full of nutritious ingredients!

Ingredients for 4 large bowls:
1 lb @wholesome_meats grass fed & finished ground beef
1 can organic kidney beans
1 can organic crushed tomatoes
2 cups water
1 24 oz bag of grass fed beef bone broth @bonafideprovisions (adds extra protein & collagen!)
1 tsp grass fed butter/ghee
1 tsp avocado oil
4 organic carrots, diced
1 organic bell pepper, diced
6 cloves garlic, minced
1 organic squash, cut into quarters then slices (bulks up more veggies!)
1/2 onion, diced
Optional: 1 jalapeño, seeds removed, diced
1 tbsp organic tomato paste
Seasoning: 1/2 tbsp salt (I like using @redmondrealsalt to add minerals), 1/2 tbsp black pepper, 1 tbsp chili powder, 1 tsp cumin, 1/2 tbsp paprika, 1 tsp onion powder, 1 tsp garlic powder, dash of cinnamon, dash of clove, 1 tsp oregano
Toppings: I like using @stonyfield grass fed greek yogurt instead of sour cream for a protein boost, @raw_farm_usa raw cheddar shredded, cilantro and/or green onion & some extra diced red or white onion

Directions:

1. Add all veggies to large pot over medium heat, with a little avocado oil & ghee, sauté for 2-3 mins.
2. Add ground beef and cook well.
3. Add tomato paste, crushed tomatoes, kidney beans (drained), bone broth, water. Mix well.
4. Add all seasoning, bring to boil, cover and reduce heat to a simmer for about an hour. Can cook longer for a more robust flavor!
5. Top with toppings and enjoy!

BONE BROTH SPICY WONTON SOUP

higher protein take on your favorite soup 💪

inspired by so many wonton soup recipes I’ve been seeing this soup season! I wanted to try to really amp up the protein in my version, and do it in one pot under 30 mins. deets below ⬇️

Ingredients for 4 servings:

• 1-1.5 lbs of pasture raised chicken breast, thinly sliced (love @cooksventure)
• 1 tsp sesame oil or avocado oil
• 1 24 oz bag of bone broth (love @bonafideprovisions beef)
• 1 head of organic Bok choy, individual stems torn off
• 1-2 cups sliced organic baby Bella mushrooms
• 1 tbsp coconut aminos or soy sauce/tamari
• 1 cup water
• dumplings/wonton/potstickers/Gyoza, take your pick here on what’s accessible to you, I used @feelgoodfoods chicken potstickers bc they were the best ingredients I could find
• salt, pepper, garlic & onion powder, dash of turmeric
• 1 tsp minced ginger
• optional: 1 tsp per bowl of chili crunch, I like @traderjoes version bc they use olive oil, could also use @momofukugoods
• sliced green onion for topping

Directions:

1. In large pot, cook chicken over medium high heat, with a little sesame oil or avocado oil, seasoned with salt, pepper, garlic & onion powder. About 7ish mins.
2. Remove chicken and set aside. Reduce heat to medium. Add mushrooms & wontons. Traditional versions say to cook wontons separate, but I’m a mama and I need an easy and quick recipe!
3. Add Bok choy, ginger, coconut aminos, bone broth & water and bring to a boil. Season with dash of salt, pepper, garlic & onion powder & turmeric (great for inflammation!)
4. Cover and reduce heat to medium low, cook for about 10 mins.
5. Turn heat off. In each bowl, add individual wontons, then Bok choy, then pour about 3 large ladles of soup over. Add chicken on top, chili oil & green onion.

Enjoy!

CREAMY TORTELLINI SOUP

Ready in under 30 mins and is great as leftovers! this is so hearty, warming and delicious – check out how I turned this into a high protein balanced dish!

Ingredients:

• 1 package of chicken tortellini (also love @kitehillfoods dairy free option!)
• 1 24 oz bag of bone broth (high in protein & collagen), @bonafideprovisions is my fav
• 1 lb ground turkey (typically higher protein content than sausage!)
• 1/4 white or yellow onion, diced
• 3 cloves garlic, minced
• 2 large carrots, diced (adds great fiber!)
• 2 large handfuls of kale (veins removed, super important so you don’t get tough pieces in your bites!)
• 1/4 cup half & half or cream (raw milk would be great here!)
• 1/2 tbsp salt (look for mineral salt like @redmondrealsalt, we are all lacking minerals!)
• 1 tsp black pepper
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp turmeric (amazing for inflammation!)
• 1/4 tsp ginger (amazing for digestion!)
• 1 tbsp Italian seasoning
• 1/4 tsp dried sage
• 1 cup water
• 1 tbsp organic tomato paste
• 1 tbsp ghee or grass fed butter
• Optional: 1 tsp crushed red pepper for some heat 🔥

Directions:

1. In large pot over medium heat, add butter/ghee. Add onions and garlic and sauté 2-3 mins. Add carrots and sauté another 3ish minutes until soft.
2. Add ground turkey and brown, about 7 mins.
3. Add tomato paste, and kale. Stir well. Add bone broth & water and bring to boil. Add seasonings.
4. Add tortellini and cook according to package – about 8 mins.
5. Stir in cream/milk. Remove from heat and enjoy!

PURPLE SWEET POTATO BISQUE

Who has seen blue zones?

Purple potatoes are nutrient powerhouses, recently getting a lot more attention from their recognition contributing to the longevity of people in Okinawa, Japan. I get mine at central market, Whole Foods or sprouts!

Ingredients for 2 large bowls:

– 2 medium purple sweet potatoes (peeled and cubed, smaller the cubes the faster it cooks)

– 1 cup bone broth (I like bonafide pasture raised chicken) – adds protein to the dish!

– 1/4 cup cream or raw milk/grass fed milk + 1 tbsp for drizzling

– 1 tsp grass fed butter (I love kerrygold) or ghee (love vital farms)

– 1 tsp salt (I love redmonds mineral salt)

– 1 tsp pepper

– dash of turmeric & dried ginger (1/4 tsp each) – both great for inflammation!

– optional: dash of cayenne for some heat (also helpful for digestion and metabolism!)

– 1 tbsp pumpkin seeds (high in magnesium!)

– slice of toasted sourdough for dipping – I love easy tigers cranberry walnut!

Directions:

1. In medium pot, add 3ish cups of water and heavily salt. Bring to boil.

2. Boil potatoes – I actually let it boil until most of the water was evaporated to keep all of the nutrient dense purple potato cooking liquid included!! If you want to cut down on time – boil until fork tender and strain. Add back to pot.

3. Add bone broth, salt, pepper, turmeric and ginger. Use hand mixer to blend, or carefully transfer to blender to blend and add back to pot.

4. Add cream/milk and stir. Season to taste.

5. Serve in bowl drizzled with olive oil, milk/cream and sprinkled with pumpkin seeds. I served with a slice of toasted sourdough. Enjoy!

ITALIAN WHITE BEAN SOUP

Ingredients (for 4 servings):

• 1 tbsp grass-fed butter
• 4 ounces bacon, diced (I like Pederson’s uncured, no sugar added)
• 1 yellow onion, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1/2 tsp crushed red pepper
• 2 cans organic white beans (cannellini, white kidney beans, or great northern)
• 4 cups pasture-raised chicken bone broth
• 1 Parmesan cheese rind (adds richness and depth of flavor)
• 1 tsp rosemary
• 1/2 tsp oregano
• Zest of half a lemon + juice of 1 lemon
• 1 tsp salt
• 1/2 tsp black pepper
• 3 cups organic spinach

Directions:

1. Brown the bacon and sauté the veggies
   Heat a large pot or Dutch oven over medium heat. Add the grass-fed butter and bacon. Sauté for 4-5 minutes until the bacon is slightly browned.
2. Build the flavor
   Add the diced onion, garlic, celery, crushed red pepper, salt, and pepper. Cook for another 5 minutes, allowing the flavors to combine. Add 2 tablespoons of water to scrape any browned bits from the bottom of the pan (those little bits add extra flavor!).
3. Simmer the soup
   Add the chicken bone broth, beans, cheese rind, rosemary, oregano, lemon zest, salt, and pepper. Bring everything to a boil, then reduce the heat to medium-low. Cover the pot and simmer for about 25 minutes.
4. Finish with spinach and lemon
   Stir in the spinach and lemon juice, then cook for another 5 minutes uncovered. The fresh spinach and lemon juice will brighten up the flavors.
5. Cool, freeze, or enjoy
   You can enjoy the soup right away or portion it into Souper Cubes to freeze overnight. Once frozen, pop the cubes out and store them in a freezer bag for up to 3 months. Reheat by microwaving a soup cube for 1.5-2 minutes, and you’ll have a quick, high-protein meal ready in no time.

Macros (per serving):

• 340 calories
• 15g protein
• 18g carbs
• 25g fat

Be sure to follow @kee_to_wellness for more high protein recipes!