The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (27 page)

Mediterranean Seafood Soup

Savory Fish Stew

Green Pea Soup

Cucumber Soup

Creamy Cauliflower Soup

Spinach and Sausage Soup with Pink Beans

Thai Chicken Stew with Vegetables in Coconut Cream

Vegetable Chili

Yellow Pepper and Tomato Soup

Egg Drop Soup with Lemon

Slow-Cooker Pork Posole

Chicken Chili Verde

The major advantage of this soup is that it will be much lower in sodium than canned chicken soups. The only limit is your imagination. Each time you make it, substitute different vegetables and seasonings to tantalize your taste buds.

1. Clean, trim, and quarter the chicken. Peel and chop all the vegetables. Chop the parsley.
   
2. Place the chicken and giblets in a stockpot, add the water, and bring to a boil. Reduce the heat to a simmer and skim off all foam.
   
3. Add all the remaining ingredients and simmer uncovered for about 3 hours.
   
4. Remove the chicken and giblets from the stockpot; discard the giblets. Remove the meat from the bones, discard the bones, and return the meat to the broth; serve.
   

Per Serving: Calories: 183 | Fat: 8 g | Protein: 16 g | Sodium: 84 mg | Fiber: 1.5 g | Carbohydrate: 5.5 g | Sugar: 2 g | GI: Low

Another great broth that is low on sodium and high on disease-fighting phytochemicals. Try adding mushrooms for additional flavor.

Homemade stocks give a special quality to any dish. Not only will the flavor of homemade stocks be better than that from purchased bases, but you will have added your own personal touch to the meal. Always cook them uncovered, as covering will cause them to become cloudy.

1. Peel and roughly chop the onions and carrots. Roughly chop the celery (stalks only; no leaves) and the fresh parsley stems.
   
2. Put the vegetables and water in a stockpot over medium heat; bring to a simmer and cook, uncovered, for 1
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   ⁄
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   hours.
   
3. Add the herbs and peppercorns, and continue to simmer, uncovered, for 45 minutes. Adjust seasonings to taste as necessary.
   
4. Remove from heat and cool by submerging the pot in a bath of ice and water. Place in freezer-safe containers and store in the freezer until ready to use. Remove the bay leaves before serving.
   

Per Serving (1 cup): | Calories: 22 | Fat: 0 g | Protein: 0 g | Sodium: 31 mg | Fiber: 0 g | Carbohydrate: 5.3 g | Sugar: 2 g | GI: Low

This soup is easy to throw together with ingredients from the pantry.

1. In a large skillet on medium, heat the olive oil until sizzling. Cook the ground turkey until browned, about 5–6 minutes, stirring to break up the meat. Add the meat to a greased 4-quart slow cooker. Sauté the onion and garlic until softened, about 3–5 minutes. Add to the slow cooker.
   
2. Add the remaining ingredients. Cover and cook on high for 4 hours or on low for 8 hours. Serve with gluten-free crackers.
   

Per Serving: Calories: 254 | Fat: 11.5 g | Protein: 19 g | Sodium: 1,001 mg | Fiber: 3.5 g | Carbohydrates: 20 g | Sugar: 1 g | GI: Very low

This easy-to-make chicken stew is sure to please the entire family. Both kids and adults love this delicious recipe. Serve alone or pour over spaghetti squash as a bolognaise-type sauce.

Slow cookers are the greatest appliance for the Paleo enthusiast. These little countertop cookers allow you to cook easily and in bulk, which is important for a successful Paleolithic dieter.

1. In a medium sauté pan, cook the ground beef over medium-high heat until browned, about 5 minutes. Drain and place in the slow cooker.
   
2. Wipe out the pan and place it over medium-high heat. Brown the chicken breasts (5 minutes per side). Add them to the slow cooker.
   
3. Combine all the remaining ingredients in the slow cooker.
   
4. Cook on high for 5 hours.
   
5. Serve over your favorite steamed vegetable.
   

Per Serving: Calories: 605 | Fat: 18 g | Protein: 74 g | Sodium: 666 mg | Fiber: 10 g | Carbohydrate: 42 g | Sugar: 5 g | GI: Low

This recipe was adapted from a traditional non–Paleolithic diet beef stew recipe. You will be surprised at how good this tastes.

Alcohol in general is not allowed on the Paleolithic plan, but some chefs find it acceptable to use alcohol while cooking, since most of the alcohol is burned off. This is a nice way to bring some flavor to a dish without worrying about altering the plan significantly. All of the ingredients in this stew fall very low on the glycemic index.

1. Combine the almond flour, nutmeg, cinnamon, allspice, and pepper in a plastic bag.
   
2. Add the chuck steak to the plastic bag and shake to coat evenly.
   
3. Heat the olive oil in a large skillet on medium-high.
   
4. Sear the steak quickly for 1–2 minutes on each side. Remove from the skillet and place in the slow cooker.
   
5. Using the same skillet, cook the onion on medium heat for 8 minutes.
   
6. Add the cherries, juice, and red wine to the skillet and cook for 5 more minutes, until the onions are browned.
   
7. Pour the cherry mixture into the slow cooker.
   
8. Add the broth, mushrooms, and water. Cook for at least 5 hours on low heat in the slow cooker.
   

Per Serving: Calories: 307 | Fat: 16 g | Protein: 24 g | Sodium: 197 mg | Fiber: 3 g | Carbohydrate: 16 g | Sugar: 2 g | GI: Low

This will give your family a meal with a real punch, staying power, and nutrition.

Beans are legumes, as are lentils, peas, soybeans, and peanuts. Not only are legumes good for farmers to grow because their roots produce nitrogen, which fertilizes land, but they are delicious and full of healthful protein for you!

1. In a large, ovenproof casserole, heat the oil over a medium flame. Brown the beef for 6–8 minutes, until it is no longer pink. Move the beef to one side of the casserole dish and sauté the onion, garlic, and peppers for 5 minutes. Stir in the cumin and cilantro and mix well.
   
2. Preheat the oven to 340ºF. Stir in the corn, black beans, tomatoes, salt, and pepper. Sprinkle with lime juice. Stir to mix.
   
3. Spread the top with cheese and bake for 30 minutes, or until hot and bubbling. Serve with corn bread or corn tortillas.
   

Per Serving: Calories: 429 | Fat: 13 g | Protein: 23 g | Sodium: 612 mg | Fiber: 6 g | Carbohydrates: 69 g | Sugar: 6 g | GI: Low

There is a lot to love about broccoli soup. Both nourishing and full of fiber, it can be enriched with cream or heated up with spicy pepper jack cheese.

When you prepare broccoli, save the stems. They can be grated and mixed with carrots in a slaw, cut into coins and served hot, or cooked and puréed as a side. Broccoli marries well with potatoes and carrots and is good served raw with a dipping sauce.

1. Heat the olive oil in a large soup kettle. Sauté the onion, garlic, and potato over medium heat until softened slightly. Add the broccoli, liquids, and seasonings.
   
2. Cover the soup and simmer over low heat for 45 minutes.
   
3. Cool slightly. Purée in the blender. Reheat and place in bowls.
   
4. Spoon the cheese over the hot soup to serve.
   

Per Serving: Calories: 297 | Fat: 19 g | Protein: 8 g | Sodium: 623 mg | Fiber: 3 g | Carbohydrates: 22 g | Sugar: 2 g | GI: Very low

Cashews make this soup thick and creamy and provide a serving of heart-healthy fat.

To save time, you may substitute cashew nut butter for the whole raw cashews. Enjoy the leftover cashew nut butter as a spread on sandwiches and as a dip for fresh fruit. Remember, nut butters are high in calories, so limit the portion size.

1. Coarsely chop 4 zucchini; set 1 zucchini aside.
   
2. Spray a large saucepan with nonstick cooking spray. Add the onion to the pan and cook for 5 minutes, until soft and translucent. Add the garlic and cook for 1 minute. Stir in the chopped zucchini,
   ¹
   ⁄
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   teaspoon salt, and
   ¹
   ⁄
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   teaspoon ground pepper, and cook over medium heat, covered, stirring occasionally, for 5 minutes.
   
3. Add the broth and simmer for 15 minutes.
   
4. Add the cashews and tarragon. Purée the soup in a blender in one to two batches. Fill the blender halfway to avoid burns from the hot liquid.
   
5. Return the soup to the pot; season with additional salt and pepper as desired.
   

Per Serving: Calories: 117 | Fat: 8 g | Protein: 6 g | Sodium: 585 mg | Fiber: 3 g | Carbohydrates: 23 g | Sugar: 2 g | GI: Low

Soak the black beans overnight and then cook them for 2–3 hours or until tender. Canned beans also work well in this recipe. It’s important to adjust the type of chilies to your personal taste. Serrano and Scotch bonnet are among the hottest.