This recipe is our family’s new favorite dish! I could make this every week and my guys would be happy. The combination of the meatballs and hearty veggies, can satisfy anyone. You really don’t miss the carbs. I used my homemade bone broth to make this dish really gut-healing and flavorful. I also added more water since you cook the meatballs in the soup and I wanted a large batch for leftovers. You can adjust the water to how much broth you prefer in your soup. Cooking the meatballs in the broth makes them moist and the veggies come out perfectly tender with a little crunch in the kale!

I pureed some of the cauliflower to add more depth to the broth. This recipe is adapted from a meatball recipe in the cookbook “The Heal Your Gut Cookbook“. If you are looking for great GAPS recipes, this is the book to have in your kitchen. I made a huge pot for leftovers. Cook once, eat twice!!!


1 lb organic ground beef

1 lb ground pork (organic if possible)

2 eggs

1 qt homemade beef bone broth

3 cups filtered water

1 head cauliflower, chopped

1 bunch of kale (about 8-10 large leaves), chopped

4 carrots, peeled and chopped

1 8 oz container baby bella mushrooms, sliced

1 large sweet onion, sliced

5 cloves garlic, minced (divide in half)

2 tsp sea salt

2 tsp dried oregano

1 tsp dried basil

1 tsp ground pepper


Cut all of your vegetables before you begin this dish. You can even cut them the night before or earlier in the day to save time.

Add a little broth to a very large stock pot, just enough to saute half of your garlic. Cook garlic on medium-high for a couple of minutes until it becomes fragrant. Add the rest of the broth and turn up heat to bring broth to a boil.

In a large bowl, combine beef, pork, eggs, other half of minced garlic, all of the spices and mix well. Make about 1 inch meatballs and place on a tray. I use a small ice cream scoop to make my meatballs.

Once your broth is boiling, add the cauliflower and cook until fork-tender. Next, turn down heat to medium-high and puree half of your cauliflower. I use an immersion blender and just blend some of the cauliflower.

Add the meatballs one by one to the pot. Next add the carrots, onions, kale and mushrooms. Cook for about 20 minutes. Add more salt and pepper to taste. The broth and meatballs already have a lot of flavor, so we didn’t need to add more seasoning. Enjoy!











Chicken and Bean Soup

I believe women love the holidays, but dread the caloric increase that comes with it. Do you find it hard to make healthful food choices this time of year? Does the stress and hustle and bustle of running around to get everything done, just make you want to order in for pizza when you finally get home? Well that is how I usually get during the holidays. And then my poor eating choices make me even more lethargic and exercising is usually the farthest from my mind! Are you relating here, ladies?

I am breaking that tradition starting this year! I am determined to eat healthful this holiday season. And I am having fun creating different comfort foods to satisfy my palate and tummy! I even got a personal fitness coach to help recommend exercise programs I can do from home that meet my personal needs and she keeps me accountable! Even coaches need coaches!

The temperature finally dropped the other day, with a cold front finally hitting the south. Now we can decorate and feel like Christmastime is here. I always find it so hard to feel the magic of the holidays when it’s like 84 degrees out and humid. So what better way to end the day than with some warm soup! Ahhhh….

I added kale and kombu to ramp up the nutrition. Kale contains protein (yes, protein), fiber, vitamins A, C + K, folate, potassium, calcium and zinc. Kombu is a nutritional powerhouse for soups! It’s a type of sea vegetable and contains fucoidan (protects from radiation), calcium potassium, iodine, and even magnesium. These glorious green foods, truly make this a nourishing meal.


1 pd. cooked organic chicken breast, chopped

2 cans cannellini beans, rinsed + drained

2 medium leeks, washed and sliced thin (white + light green parts only)

4 cups organic vegetable broth

4 garlic cloves, minced

5-7 kale leaves, chopped

1 kombu strip

1/4 tsp. ground sage

1/4 tsp. ground black pepper

1 sprig of fresh rosemary (about 5 inches long)

3 tsp. grape seed oil


Heat oil in a large pot over medium-high heat.

Add leeks and cook for about 5 minutes.

Add garlic, sage, black pepper and beans, stir well and cook for a couple of minutes.

Add broth, chicken, kale and rosemary. Mix together and let it cook until bubbly.

Reduce heat and cook for about 20 more minutes to let the flavors marry.


Coconut Curry Soup

The weather has not been cooperating to help Floridians get into festive spirits for fall. But I’m still going to start making soups! I made this one last week, when it was a little cooler. Okay, maybe only a few degrees cooler and less humidity. I love making soups. They are the epitome of comfort food and a great way to eat tons of vegetables for a meal. And my son devours them. Bonus point for momma!

Coconut and curry are one of my favorite combinations and I add a couple drops of lemongrass essential oil to give it a little zing! I always wanted to cook with lemongrass, but never had any on hand. Until I started using essential oils. Now I always have it on hand, so I can plan my meals without hunting down lemongrass in the grocery stores.

This dish is very filling, loaded with fiber and an array of nutrient-rich vegetables. You can serve this with a fresh loaf of bread, but we are gluten-free so we just eat the soup.


1 package of dried lentil beans, rinsed

1 large Vidalia onion, chopped

1 head of cauliflower, chopped

1 large sweet potato, peeled and chopped into 1 inch pieces

4 carrots, peeled and diced

1 container of baby bella mushrooms, sliced

1 container of fresh baby spinach

2 large tomatoes, diced

1  13.5 oz. can of full fat coconut milk

6 cups of vegetable broth (1 more cup if you like a lot of broth)

1  6 oz. can of tomato paste

4 cloves garlic, minced

3 Tbs. curry powder

1 Tbs. freshly grated ginger

1 Tbs. sea salt

2 drops of lemongrass essential oil


In a large pan on medium-high heat, saute the onions for a few minutes. Then add the carrots and sweet potatoes and cook for about five minutes.

Next, stir in the garlic and ginger and cook for about two minutes.

Add the coconut milk, vegetable broth, tomatoes, tomato paste, curry powder and sea salt. Mix ingredients well, then add lentil beans.

Then add the cauliflower and add 1 more cup of vegetable broth if you like your soup to have more broth. Bring to a bubbling boil, then cover and reduce to a simmer.

Cook for about an hour. Stir in 2 drops of lemongrass essential oil. Make sure you measure the oil on a stainless steel spoon and then stir into soup. This avoids adding too much oil to the recipe.

This makes a huge pot of soup. About 8-10 servings. We had seconds and froze the rest for a cooler day!












Creamy Tomato Basil Soup

I looooove tomato soup. I have always wanted to create a recipe. I finally did it the other day and boy am I excited. I scoured the internet and came across a soup I adapted my recipe from, by Ina Garten. Who doesn’t love her food?! My son and I loved watching her show when eating lunch. I loved to see all of the beautiful places she visited and I totally covet her kitchen!

Besides the fresh basil, I think the creaminess from the cashews is my favorite part of this soup. This soup is loaded with anti-inflammatory foods. Tomatoes are a rich source of lycopene and beta-carotene. Basil contains vitamins K, A, and C, iron, calcium, manganese, and magnesium. Basil also has antibacterial properties. Thyme contains nutrients such as vitamins C and A, fiber, riboflavin, and potassium. Oregano is a powerhouse antioxidant. It contains vitamins A, C, E and K, folate, iron and so much more! No wonder I feel better when I consume this soup! I added a few slices of avocado on top of mine to make it heartier as a meal! I confess I would have preferred a big piece of bread to savor the myriad of flavors in my soup. But that is not a luxury I can afford any more.


I am looking forward to the cooler months ahead, to create more nutrient dense comfort foods. I hope this soup warms your heart and tummy like it did mine! Bon appetite!


(Please use organic when possible)

4 cups of plum tomatoes

1 large onion, chopped

2 celery stalks, chopped

5 cloves of garlic, chopped

1 26 oz container of Pomi chopped tomatoes

1/2 cup soaked raw cashews (I soaked mine for 2 hours)

1/4 cup filtered water

1/4 cup extra virgin olive oil

1 qt. vegetable broth

3 cups of fresh basil, chopped

1 Tbs. fresh oregano, chopped

1 tsp. fresh thyme, chopped

2 Tbs. extra virgin coconut oil

1 Tbs sea salt

1 1/2 tsp black pepper

Preheat oven to 400 degrees. Cut tomatoes in half lengthwise. Mix in a large bowl with coconut oil, salt and pepper. Spread on a cookie sheet and roast in the oven for 30 to 40 minutes.

Blend cashews and water in a high-powered blender, until smooth and creamy.

Meanwhile, chop up your vegetables and herbs and then in a large pot, sauté the onions, celery with a teaspoon of coconut oil and then add the garlic about 5 minutes into cooking the mixture.

Add the roasted tomatoes (juice and all) to the pot and mix well. Then add the Pomi chopped tomatoes, cashew mixture and stir again. Finally, add the extra virgin olive oil, broth, fresh herbs and stir.

Let simmer for about 30 minutes. If you want a thicker, creamier soup, take half out and puree in the blender and add back to the soup. I pureed some of mine and it gave it a great consistency. Top with some avocado for a hearty meal!

What do you add with your soups, to have a clean-eating meal? I would love to learn about other creative dishes to add with my soups!