Warming Soup for Fall (Autumn) or Winter

A good way to utilise the bounty of warming vegetables from your late summer garden. If you’re doing any dietary protocol that encourages bone broths, here is a tasty way to have your daily soup. This recipe is compatible with any whole food diet including Paleo, GAPS, SCD, and is gluten, grain and dairy free. It’s not vegetarian, as the nourishment of the bone broth is one of the important healing benefits of it. But […]

Chilled GAPS soups

At this time of year, hot soups aren’t as appealing as during winter. So I’ve been searching for chilled soups for our daily dose of GAPS stock. I’m especially looking for red and green soups that would be nice for Xmas Day. I haven’t actually made any of these yet, but hopefully will get away from the computer for some recipe testing over the weekend. Borscht: Make Dr Natasha’s borscht recipe from the GAPS book. Let it go cold. Puree or keep […]

Winter Warmer Soup

This is a quick and easy way to make your daily stock more interesting, when you can’t be bothered making a vegetable soup.    Have a mug of this warming soup at first signs of a flu or cold, or when you’re feeling the winter weather. If you get sick, sip throughout the day. 1 litre of chicken, duck or turkey stock 1 teaspoon fresh ginger, grated or finely chopped 4-8 Tablespoons creamed coconut juice of 1 […]

Bone broths & GAPS Intro soup

Bone broths (or stocks) are a basic for a Weston Price foundation style diet, and for the GAPS protocol. They are a good source of minerals and amino acids, and aid digestion. For more information on the benefits of broth, see this article on the WAPF website. It also has full recipes for classic beef, chicken and fish stocks, towards the bottom of the page. Have a read of this article and familiarise yourself with […]

Coconut Kumara Soup

We’ve had a late summer here in Wellington, but it’s drawing to a close, the winter duvets have come out of storage and we’ll soon be in the part of the year where thoughts turn to hot soup. This is one of my favourite soup recipes, which combines the mineral density of homemade stock, the beneficial fats in coconut, and the comfort and sweetness of kumara. It’s a combination of the delicious Coconut Chicken soup […]

Vegetable stock 

Makes about 1-1 1/4 litres 25 gm/1 oz butter or olive oil About 1kg (2 lbs) mixed vegetables eg. 2 onions, 3 sticks of celery, 2 carrots, 2 broccoli stalks 5 garlic cloves – don’t need to peel them, just cut up 12 peppercorns 2 bay leaves bunch of parsley, or just the stalks a few sprigs of thyme, or 1 tsp dried Scrub and roughly chop the vegetables. Melt the butter in a large […]

Chicken stock

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings (Note: Free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.) gizzards from one chicken (optional) 2-4 chicken feet (optional **) 4 quarts cold filtered water 2 tablespoons vinegar 1 large onion, coarsely chopped 2 carrots, peeled and coarsely chopped 3 celery stalks, coarsely chopped 1 bunch parsley ** In […]

Beef stock

about 4 pounds beef marrow and knuckle bones 1 calves foot, cut into pieces (optional) 3 pounds meaty rib or neck bones 4 or more quarts cold filtered water 1/2 cup vinegar 3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery stalks, coarsely chopped several sprigs of fresh thyme, tied together 1 teaspoon dried green peppercorns, crushed 1 bunch parsley Place the knuckle and marrow bones and optional calves foot in a very large […]

Fish stock

3 or 4 whole carcasses, including heads, of non-oily white fish (eg. NZ: cod, terakihi or gurnard; US: sole, turbot, rockfish or snapper) 2 tablespoons butter or olive oil 2 onions, coarsely chopped 1 carrot, coarsely chopped several sprigs fresh thyme several sprigs parsley 1 bay leaf 1/2 cup dry white wine or vermouth 1/4 cup vinegar about 3 quarts cold filtered water Ask your fish seller to get you some fish heads and bones. If […]

Chilli fish chowder

700 ml fish stock 2 large potatoes OR 2 kumera OR 1 of each 1 tsp sea salt Greggs Chilli seasoning* (or similar chilli powder & spice mix) 25g butter or coconut oil or olive oil 1 onion, chopped roughly 3 cloves garlic, chopped roughly about 800g fish about 1/2 can coconut cream * the amount of chilli seasoning will vary depending how hot you like your food. If you want to add a bit […]

Bean & vege soup/stew

This is a basic winter vege soup. It can be varied in lots of ways, by choosing different veges or different herbs, or by serving it in different ways. Experiment and enjoy. One hint though, it’s best to decide what variation you want to make before you start! Variation 1: Chunky soup with toast Serve as is with a dollop of cream of some kind (optional), and hot buttered toast Variation 2: Thick soup with […]

Creamy Mushroom Soup (Serves 3-4)

500g (16 oz) fresh brown mushrooms 1 tablespoon fresh lemon juice 1 clove garlic, minced or chopped finely 2 tablespoons butter 1 tablespoon olive oil 2 cups chicken stock 1/2 teaspoon salt 1/4 teaspoon black pepper 1/2 cup cream Wipe mushrooms clean with a damp cloth; slice thin. Spread them onto a shallow oven proof baking dish in a double layer. Add the lemon juice, garlic, butter and oil, season with salt and pepper. Bake […]

Curried Carrot Cashew soup

1 Tablespoon butter or olive oil 1 large onion, chopped 1 Tablespoon curry powder 3 cups chicken or vegetable stock (or can use filtered water) ½ to 1 teaspoon sea salt (depending on saltiness of stock) 500g (about 4-6) carrots, chopped 1 cup “crispy” cashews Melt the butter in a large saucepan on about ½ heat. Meanwhile, chop up the onion. Fry in the butter for a couple of minutes, then add the curry powder […]


I once had some real Russian borscht, which to my surprise was made just with cabbage and no beetroot. It was delicious. I’ve never been able to find that recipe, but have found many other borscht recipes. They are all a bit different, but with certain commonalities. Here’s how I make it, but if you vary the relative quantities depending on what you have in the cupboard it won’t matter. This makes a huge potful, […]