LOW CARB CREAMY CHICKEN & MUSHROOM SOUP WITH CAULIFLOWER RICE

Winter Wonderland

If you have been paying attention, some of the most popular buzz-words right now are wellness, self-care, and low-carb. Though, I admit, as I age I realize how important paying attention to all three are. While I have not jumped 100% on the “carbs are evil” bandwagon. One of my intentions for 2020 was to be mindful of creating a meal plan for myself that was lower in carbs.

A couple of years ago, like many people I have encountered, I was diagnosed with thyroid issues. To be specific, Hashimotos Disease, where my antibodies are attacking my thyroid. As if the fatigue and mood swings that come with thyroid issues were not enough, my body has also experienced stubborn weight gain that does not seem to want to leave.

Thus, I’ve tried many different techniques to give my metabolism a boost. Exercise definitely helps and I have found that eating lower carb, helps me feel better. While the scale still moves at a snail’s pace, I feel less bloated and have more energy. So I am going to continue to reduce and do my best to eliminate my intake of sugar, pasta, rice, potatoes, and bread.

I have always been a self-confessed late bloomer. Therefore, while people have been enjoying cauliflower rice, mashed cauliflower, and other low-carb versions of their favorite sides – I was not. Years ago I tried mashed cauliflower and enjoyed it – but sometimes it is difficult when you cook for a family to have to prepare two separate meals. So this year I decided I would try my best to adapt the recipes I make my family to low carb ones for myself (then it would not feel like I am making two separate meals). For example, recently while preparing lasagna I made  a couple of individual servings for myself using all the same ingredients except I swapped out the pasta for a thin layer of zucchini in mine.

The recipe I am sharing today is one that I made for my weekday lunches. My stepson and husband both thought it smelled amazing and after taking a taste they both agreed that it was soup that they both would eat. The cauliflower gives it body and does give it the consistency that rice would. 

LOW CARB CHICKEN & MUSHROOM SOUP WITH CAULIFLOWER RICE

*1 roasted chicken. I used 1 cup of chicken for the soup and used the rest for another recipe  (I roast the chicken, remove the meat, and make bone broth from the carcass)
*4 cups of bone broth or stock
*2 Tablespoons of olive oil
*½ cup of finely chopped onion
*3 ribs of finely chopped celery
*Tablespoon finely minced garlic
*2 eight ounce containers of mushrooms
*12 ounce bag of cauliflower rice (you can find fresh in the produce section of most grocery stores or in the frozen foods. You can also make your own in a food processor)
*1 cup of heavy whipping cream (you can substitute with milk but I recommend the cream for the richness it imparts)
*Salt and pepper to taste

Saute the onion, celery, garlic, and mushrooms in the olive oil until the mushrooms cook down (approximately 5-10 minutes). Add the broth, chicken, and cauliflower and simmer for 20 minutes. Add the cream and cook for 5 more minutes. Add salt and pepper to taste. Serve and enjoy!

While this is not a super thick soup, the flavor is rich and hearty. I did not feel like it needed to be thickened. It would also be wonderful with kale or spinach added at the end with the cream.

If you made any new year’s resolutions for your health, I hope that you are still giving yourself the attention you deserve. Remember, we cannot always be perfect – but we can make small strides that lead to big results. We are worth it!

Bruschetta – The Multifaceted Topping

“…star of earth, recurrent
and fertile
star,
displays
its convolutions,
its canals,
its remarkable amplitude
and abundance,
no pit,
no husk,
no leaves or thorns,
the tomato offers
its gift
of fiery color
and cool completeness.”
~Pablo Neruda

Is it just me — or do ripe garden tomatoes feel like nature’s apology that summer is almost over? My response is hearty forgiveness! In February I have dreams about tomatoes that actually taste like tomatoes. In September and October my pressure canner seems to run round the clock, my salad plates are deliriously joyful, and I try to be present in the moment – because nothing compares to a juicy tomato fresh off the vine.

If you find yourself with an abundance of tomatoes this recipe will make your taste buds sing. While many traditionalists will say there is only one way to make bruschetta, I say be creative to your heart’s desire. While I love to top a crusty slice of Italian bread, if you are watching your starchy carbs – top a zucchini round, a portabella mushroom cap, spaghetti squash, or add a generous helping to your chicken or fish (either add before baking – or right before serving depending if you want the tomatoes raw or cooked). This recipe also makes a fine addition to a green salad (or layer in a Mason jar salad) or as an add-in to an omelet, crepe, pasta dish, or as a pizza topping. I use Parmesan and mozzarella in this recipe, but over the years have subbed goat cheese or feta as well.

BRUSCHETTA

  • 1 pint of cherry/grape tomatoes quartered (any ripe tomato will do. Grape/cherry tomatoes mean less cutting if you are in a time pinch.)
  • 1/2 cup of chopped Kalamata olives
  • ½ cup of chopped basil (fresh works best)
  • ½ cup of grated parmesan cheese
  • ½ cup of mozzarella cheese (sliced or fresh mozzarella balls also work well)
  • 2 Tablespoons of chopped onion
  • 2 Tablespoons of minced garlic (roasted garlic works well in this recipe)
  • Juice and zest from 1 lemon
  • 2 Tablespoons of balsamic vinegar
  • 2 Tablespoons olive oil

Mix everything together (except for the mozzarella cheese), and if you have time, allow mixture to sit in the refrigerator for a couple of hours so the flavors marry (it will keep for several days). 

I like to toast the bread under the broiler for a few minutes (brush with a little olive oil and rub with roasted garlic if you desire). Top bread (or other ingredients) with the mixture (don’t forget to stir well and the drizzle with the flavorful juices), top with mozzarella cheese, and broil for 5 minutes. Enjoy!

If you are serving a large group, you can slice a loaf of bread in half and top each half with the mixture. I have used ready-made garlic bread (in the bakery or freezer section) and it made an indulgent side to a pasta dish!

As summer slips-through our fingers, do not forget to feast on what is fresh and ripe in the garden or farmer’s market. Share your abundance with a co-worker, friend, or neighbor and your heart will be double happy! Make sure you check out the tabs on the top of this page for more healthy and vibrant food ideas.