Chicken Noodle Soup

We'll replace the traditional noodles with spaghetti squash!

Time: 35 minutes

• 1 lb diced chicken breast
• 4 carrots, chopped
• 2 small zucchini, chopped crosswise
• 1 cup onion, diced
• ~30 oz chicken broth
• 1 spaghetti squash (about 1 1/2 cups, pre-cooked)
• 2 tsp thyme
• sea salt and pepper to taste

Preheat the oven to 375 degrees. Carefully split the squash in half lengthwise; dig out the seeds and discard them. Place the squash halves cut side down in a baking pan. Bake for 30 minutes. Remove and allow to cool for a few minutes. (you can always use pre-cooked leftover squash and save this step)

Once you've popped the squash in the oven, wait about 10 minutes to start the soup. Bring the chicken broth to a boil in a medium pot. Chop the veggies and dice the chicken. Add to the pot, along with the spices. Once the broth begins to boil, reduce the heat and simmer for around 15 minutes.

Once the squash is done, scrape out 1 1/2 cups and add it to the soup. Stir well, then serve.

Zone info: 4 servings at 2.3 carb blocks, 4 protein blocks, minimal fat. (21g carb, 28g prot, 4g fat)




Carrot and Kelp Soup

Time: 25 minutes

• 1 Tbsp coconut oil
• 3 cups sliced carrots
• 1 Tbsp minced fresh ginger
• 2 cups vegetable broth
• 1/4 cup dried kelp such as kombu
• 1 cup chopped kale
• 1 lb cod or other whitefish
• 1/2 cup coconut milk
• sea salt and pepper to taste

In a mid-sized stockpot, heat the coconut oil over medium heat. Add the ginger, saute for 1 minute while stirring. Add the carrots, kombu, and broth. Bring to a boil; reduce heat. Cover and simmer for 10 minutes.

Carefully pour the soup into a blender or food processor. Pulse until well chopped, but not creamy. Return to the pot.

Add the kale, fish, and coconut milk. Simmer for around 8 minutes. Serve, sprinkle with salt and pepper.

Zone info: 2 servings at 2.5 carb blocks, 5.3 protein blocks, 3 fat blocks. (23g carb, 38g prot, 12.5g fat)




Paleo Posole

Pozole is a traditional Mexican soup. It is normally made with hominy. We'll use golden beets here instead!

Prep time: 10 minutes
Cooking time: 4 hours

• 3 cups diced golden beets (1/2 in dice or less)
• 1 lb pork loin, diced
• 3 cups water
• 1 1/2 cups diced onion
• 3 cloves minced garlic
• 1 Tbsp cumin
• 2 oz Achiote paste (check out a Mexican grocery for this)
• 1 can green chiles

Place all of the ingredients into a slow cooker. Mix, then cook on high for around 4 hours.

Zone info: 4 servings at 3 carb blocks, 3 protein blocks, 10 fat blocks (26g carb, 20g prot, 20g fat)




Simple Vegetable Base

Here is what I would call a "functional" recipe. It's simple, versatile, and portable. I like to take it to the gym along with leftover meat and it ends up making two meals. For those of you who track food quantity carefully, it's easy to add protein and fat to your exact needs. Many variations are possible; this is just one suggestion.

Time: 15 minutes, or 8 minutes with a pressure cooker.

• 3 cups chopped broccoli
• 2 cups chopped celery root (celeriac)
• 1 cup chopped carrots
• 1 cup chopped onion
• chicken broth

Chop the veggies, add to a pot with the broth. I usually use around 3 cups, but you can adjust this to make a soup with your desired consistency. Bring to a boil, then reduce heat. Simmer, covered, for 10 minutes. If using a pressure cooker, 3-4 minutes once at pressure will be plenty. Pour into a blender or food processor; pulse until the soup reaches the desired consistency. Pour into a container, and you are set for a few meals.

A serving of this soup is 17 grams of non-fiber carbohydrate. Add your desired quantity of leftover protein, plus any extra fat you need. Olive oil works great here. Finally, add spices of your choice, and you're good to go.

Zone info: (base recipe) 4 servings at 2 carb blocks (17g carb)


Spicy Mushroom Soup

I originally got the idea for this recipe from my friend Ido Portal. This is a simple soup I make occasionally while home alone. It's quick, easy, and it helps me make it thru the dreary Northwest winter days! With dried mushrooms on hand, I've always got the ingredients without going to the store.

Time: 12 minutes

• 1 1/2 cups water (beef, chicken, or vegetable broth will work great, too)
• 1 cup dried or fresh mushrooms
• 1/2 diced bell pepper (or spicier peppers if you choose)
• 1/4 tsp red chili flakes
• sea salt and pepper to taste

Chop the mushrooms and peppers, add to the water or broth along with the spices. Bring to a boil; reduce heat and simmer for 10 minutes.

Zone info: 1 serving at 2/3 carb block. (6g carb)




Simple Cabbage Salad

Time: 5 minutes; 1 min with pre-shredded cabbage

• 2 cups shredded cabbage
• juice of half a lime
• sea salt and pepper to taste

Shred the cabbage. Squeeze the lime juice over the cabbage; add salt and pepper.

Zone info: 2 servings at <1 carb block. (7g carb)