When I had to do the Autoimmune Paleo diet– BOY was I lost. Lucky I found the protocol, but I hemmed and hawed on actually starting it. Then one day- BOOM! My body forced me into it, thus starting my autoimmune recovery mission.

As a foodie, this felt like a death sentence. I promise you it’s not! It doesn’t have to be! Eventually I started working my way around the kitchen, using skills I had picked up along the way to create amazing dishes that still satisfy me, even though I do not have to adhere to such a stringent protocol.

I make this soup every single Autumn/Winter now, when I need a comforting bowl of something delicious to sooth the day’s ills and nourish myself completely.

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Ingredients in Nightshade-Free Potato Soup

Cauliflower – his is the foundation of the soup. Cauliflower becomes creamy and delicious when blended into a soup. In fact, you could skip every step after the blending, and you’d still have a delicious soup.

Bone Broth – I love Kettle & Fire if I do not have scratch-made bone broth on hand. You could really use any broth you’d like, but I love the body chicken bone both provides to this soup.

Coconut Milk – This is my replacement for heavy cream. You may use half & half, if you’d like. While that may not be on the AIP protocol, you may certainly take liberties when you’re adapting to your normal diet.

Nutritional Yeast – This is a staple in the dairy-free kitchen. If you’re unfamiliar, this is a way to include a cheese-like bite to any dish, and adds flavor and body to this soup. Plus, this stuff has incredible health benefits, including a hefty dose of b-vitamins. I like Bragg Nutritional Yeast, but you may use your favorite brand.

• Check out my blog about Nutritional Yeast here!

White Sweet Potato – I had not had any reason to eat beyond the “regular” orange sweet potatoes we have. You’ll find that this is a starchier potato, that tastes a bit more like a regular potato.

Arrowroot Starch – I use this 1:1 as a replacement for corn starch in paleo and AIP recipes. Weird note on this one, but sometimes you will see it sold in the spice aisle. Do not buy this one, the pricing is exorbitant. Buy yourself a bag of Bob’s Red Mill Arrowroot if you need a quantity of arrowroot.

Thick Cut Bacon – You may use your discretion here. I like thick cut. You may also cook up a whole lot more bacon and get loads of bacon in every bite. It’s all up to you.

Print

Loaded Fauxtato Soup

Course Main Course, Soup

Cuisine American

Keyword autoimmune paleo, bacon

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Servings 6

Calories 475kcal

Equipment

• 1 5 qt dutch oven
• 1 Sauté Pan

Ingredients

Soup

• 10 cups cauliflower chopped into 1-2 inch pieces (~ 2 small heads)
• 1 quart bone broth
• 1 medium yellow onion chopped
• 8 cloves garlic whole
• 1- 13.5 oz can coconut milk
• 2 tbsp nutritional yeast
• 4 tsp kosher salt or to taste
• 4 cups of white sweet potato medium dice
• 2 tsp arrowroot starch mixed with 3 tsp cold water

Garnishes

• 6 strips thick cut bacon chopped into ½ in pieces
• 1 bunch of green onions sliced

Instructions

• In a large pot, place cauliflower, onion, garlic, and bone broth and bring to a boil over medium high heat, and cook until cauliflower is tender.
• While this boils, you can cook your bacon in a separate pan until crispy. Drain and set aside.
• Once your cauliflower is tender, remove from heat. You can purée with an immersion blender. As you blend, gradually pour in the coconut milk, so that it emulsifies into the soup.
• Add in your chopped white sweet potato, salt, and nutritional yeast. Simmer over medium heat until potatoes are tender to the bite.
• Pour in your arrowroot starch mixture and stir well, and cook for one more minute. Serve hot, topped with green onions and reserved bacon.

Notes

*You may substitute heavy cream, if tolerated.

**If you can tolerate dairy, go ahead and leave out the nutritional yeast and add cheese at the end.

***If you do not have an immersion blender, you may do this in 2-4 parts in a regular blender. Just divide up the coconut milk throughout your blending sessions so that it emulsifies through the whole batch

Nutrition

Calories: 475kcal | Carbohydrates: 36g | Protein: 18g | Fat: 31g | Saturated Fat: 19g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.05g | Cholesterol: 24mg | Sodium: 1959mg | Potassium: 1142mg | Fiber: 9g | Sugar: 10g | Vitamin A: 12593IU | Vitamin C: 87mg | Calcium: 89mg | Iron: 3mg

The post Loaded Fauxtato Soup – Nightshade-Free appeared first on Chaos & Wellness.

I was raised on the Standard American Diet…

That means a lot of my meals consisted of a protein, a vegetable, and a starch. Both of my parents worked, so meals were something mom could get on the table fast. We ate a lot of stews with mashed potatoes (sometimes from a box— those were my favorite nights.), Arroz Con Pollo, grilled meats, and other creations my mom would come up with. One of my favorites was this chicken dish in white gravy, that she served with steamed white rice and microwaved, canned green beans.

This was the only dish that I seemed to enjoy green beans in, when I didn’t otherwise. My mother would take the time to brown brown pieces of chicken– sometimes, bone-in, which made the resulting gravy especially delicious with the body that only bones can add to a dish. Then she’d sprinkle in flour, creating a roux from the drippings and fat. From that roux, she would essentially make a béchamel, adding milk and garlic and onion, then simmering the chicken until done.

I didn’t know that word then. Béchamel? I didn’t know the mother sauces then– all I knew was gravy! Truthfully, I don’t think she even knows that word. However, she knew the techniques to make this humble dish for her family.

In the interest of speed and 90’s nutrition, a lot of our vegetable side dishes were canned veggies. Sometimes with butter. However (innately, being who I am) I would always choke them down first. Usually before I finished the rest of the meal. Mom would often add a dash of onion or garlic powder for some extra flavor, with the occasional pat of butter if she wasn’t watching her waistline. (Again— 90’s nutrition knowledge).

I couldn’t have the last taste in my mouth be those briny, tinny tubes of mush, slightly held together only by the undoubtedly decimated cell walls that still remain. Each grey-green forkful was certainly no treat; it never was exactly my favorite. However, I was not one to finish a meal without having eaten my vegetables.

Green beans are not my idea of peak “foodie”. That said, this dish opened up my mind to vegetables in other forms. Green beans were far more tolerable in my mind, when mixed with rice and covered with gravy. There is a big difference between green beans cooked just this side of done, versus green beans that have been cooked down so long that they’ve been stripped of flavor and nutrition. 

As someone who doesn’t consume a SAD, I don’t get to enjoy the sticky-sweet sauces or fresh vegetable stir fries from American Chinese joints. This is a dish I like to serve with any Asian-inspired entrées or even as a dish for a tapas menu. It’s light on ingredients, but heavy in satisfying umami flavors from the shiitake and coconut aminos that will leave you feeling a bit more satisfied.

I cook the green beans until they’re only just done, where most of the bright green color still remains, providing a firm, plump texture and earthy, vegetal goodness. I believe this green beans recipe is a great way to wake up the flavor of the ingredient, while providing something a little different from the “norm” to savor.

Shiitake-Garlic Green Beans Recipe Ingredients

Shiitake Mushrooms – I love these mushrooms for their meaty texture and deep umami flavor. I love using mushrooms as if I’m using aromatics in a recipe. Try adding some to soups or stews to add some body and nutty, earthy umami flavor. I like to keep them dry, so I can use them whenever I’d like! Just reconstitute them and use as usual.

Green Beans – Green beans are legumes and technically not paleo. I consider them a delicious part of my regular, grain-free diet. They’re rich in nutrients and chlorophyll, which I consider a critical component of good nutrition. So enjoy this green beans recipe!

Garlic – Not enough can be said about the benefits and flavor garlic adds. If you really love garlic, you can add a few extra cloves. Why not?

Coconut Aminos – If you’re soy-free, these are a blessing. This is important to have on hand, if you love Asian-style foods. My favorites are Big Tree and Coconut Secret!

Avocado Oil – this oil is essential in a healthy kitchen. I use this for high-heat cooking and stir fries. This oil is also versatile enough to be used in salad dressings and mayonnaise.

Equipment:

• Sauté Pan with Lid 
• Spatula

Print

Shiitake-Garlic Green Beans

Green beans recipe with an Asian flair to serve with any Asian-inspired entrées!

Course Appetizer, Side Dish, Vegetables

Cuisine Asian-Inspired

Keyword gluten free, green beans, keto, low carb, whole30

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 sides

Calories 127kcal

Author ChesCooks

Ingredients

• 2 tbsp avocado oil or cooking oil of choice
• 4 cloves garlic chopped finely
• 1 cup shiitake mushrooms sliced
• 12-16 oz green beans trimmed
• 1/4 cup Coconut Aminos
• 1/2 cup Water
• Salt & Pepper TT omit pepper if not tolerated

Instructions

• Heat sauté pan over medium-high heat, and add cooking oil of choice into the pan.
• Add chopped garlic and sauté for 1 minute.
• Add sliced shiitake, and sauté for 1 minute.
• Add in Green Beans along with 2 tbsp coconut aminos, water, and salt to taste.
• Cover and cook on medium heat until green beans are cooked through.

Notes

This Shiitake-Garlic Green Beans Recipe has become a favorite in my house! I serve it with any of my Asian-inspired entrées, adding a fresher component to heavier dishes, or rich umami flavor to otherwise boring green beans. This green beans recipe is vegan, grain-free, keto-friendly, and Whole30 compliant.

Nutrition

Calories: 127kcal | Carbohydrates: 14g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 351mg | Potassium: 363mg | Fiber: 4g | Sugar: 4g | Vitamin A: 587IU | Vitamin C: 11mg | Calcium: 39mg | Iron: 1mg

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