Wellness Weekly

By Sandy Considine

Nobody loves soup more than I do. Any time of the year you can’t go wrong. It is filling, satisfying and just hits the spot every time. Try these 2 new recipes, I’m sure you will love them!

Shepard’s Pie Soup
Nutrition in Every Spoonful

This soup is a nutritional powerhouse, thanks to the combination of lean protein from the ground meat, bone broth, and Greek yogurt. The sweet potatoes or russet potatoes add a boost of complex carbohydrates and fiber, while the frozen mixed vegetables provide a burst of vitamins and minerals.

The combination of ground meat, bone broth, and Greek yogurt creates a rich and creamy texture that’s both

satisfying and nutritious. The addition of mashed potatoes adds a comforting element, while the fresh herbs provide a burst of flavor.

Give this Shepherd’s Pie Soup a try and warm up your winter nights!

This soup is protein packed thanks to the bone broth, ground meat, and Greek yogurt. You can increase the protein by adding more of these ingredients. You can increase vegetables by adding cut green beans, or even kale.

This soup is very thick and rich. You can create a lighter soup by using more bone broth and less Greek yogurt. You can also create a thicker/creamier soup or stew by using more Greek yogurt.

Ingredients
•2 lbs. russet potatoes or white sweet potatoes, peeled and cubed
•1 Tbsp grass-fed butter or ghee
sea salt and ground pepper, to taste
•1 lb. ground lamb, ground beef, ground chicken, ground turkey, ground pork, plant-based burger, or a combination of these
•1 large, sweet onion, diced
•5 celery ribs, finely chopped
•4 garlic cloves, minced
•1 Tbsp Italian seasoning
•2 tsps. dried thyme
•12 oz bag mixed frozen mixed vegetables
•6 cups of chicken or beef bone broth
•1 cup organic grass-fed Greek yogurt, or sour cream, room temperature
Topping suggestions:
•freshly shredded cheddar cheese
•freshly chopped parsley
•chopped green onions

Instructions
Set your Greek yogurt/sour cream and frozen vegetables on the counter. The dairy will combine with your hot soup better if it’s not cold. Allow the frozen veggies to begin thawing a bit.

Boil your potatoes in salted water until tender (about 20 minutes), then drain all the liquid. Remove about half of your cooked potatoes and set aside. Mash the remaining potatoes in the pot with butter or ghee. Season lightly with sea salt and pepper to your taste.

Meanwhile, in a large stockpot or Dutch oven, add your ground meat of choice and cook, mincing it with a wooden spoon.

Drain any excessive grease and season lightly with sea salt and ground pepper. Stir in the diced onion, celery, garlic, and seasonings then cook while stirring for a few more minutes.

Add the frozen vegetables and stir well to combine. Add your bone broth and bring everything to a boil, then reduce to low and simmer for 10 minutes.

Stir in the mashed potatoes and the remaining un-mashed potatoes and simmer for about 5 minutes.

Add your Greek yogurt or sour cream and stir until combined, then remove the pot from heat.

Garnish with freshly cracked pepper, parsley, green onions and enjoy!

Hearty Root Vegetable & Meatball Soup

What makes this soup truly special is the use of root vegetables, which are not only delicious but also packed with nutrients. Carrots, parsnips, and potatoes provide a boost of fiber, vitamins, and minerals, while the celery and onions add a depth of flavor and antioxidants.

This recipe is also highly customizable, allowing you to choose your preferred type of meat for the meatballs and select from a variety of broths to suit your dietary needs. Whether you’re looking for a comforting meal to warm up on a chilly day or a nutritious and filling option for a weeknight dinner, this Root Vegetable Meatball Soup is sure to become a new favorite!

Meatballs:
•1 lb. ground beef, pork, chicken, or turkey or plant-based meatballs. You can also use premade for convenience.
•1 large egg, room temperature, lightly beaten
•1/4 cup breadcrumbs, or oat flour
•2 tsps. dried oregano
•2 tsps. dried basil
•sea salt and pepper, to taste

Soup:
•2 Tbsps. avocado oil, ghee, organic unrefined coconut oil, or beef tallow
•4 carrots, chopped
•2 parsnips, peeled and chopped
•1 large yellow onion, finely diced
•3 fresh garlic cloves, pressed
•4 celery ribs, diced
•3 medium yellow golden potatoes or sweet potatoes, peeled and chopped
•sea salt and pepper, to taste
•2 tsps. dried thyme
•3 Tbsps. Harissa paste. If you are not familiar with Harissa, you can use tomato paste with added chili powder and smoked paprika to taste to mimic the flavor of harissa paste.
•8 cups beef broth, chicken broth, or vegetable broth
•1 x 15oz can roasted diced tomatoes with juices
•chopped fresh parsley, to garnish

Instructions
Make your meatballs either by baking or in a fry pan

Meanwhile, heat your oil of choice in a large stockpot or Dutch oven. Sauté your chopped carrots, parsnip, onion, garlic, and celery for 5 minutes. Stir in the cubed potatoes, sea salt, pepper, and thyme then continue to sauté for 3-4 minutes.

Add in your browned meatballs, harissa, broth, and tomatoes with their juice.

Bring to a boil, then reduce to a gentle simmer. Simmer for 30 minutes, until the potatoes are tender and flavors are combined.

Sprinkle with fresh parsley if desired.

Serve hot and enjoy!