Leftover Soup, Never the Same Twice

I call my homemade soup leftover soup for the obvious reason; many of the ingredients of each batch are leftovers from my fridge or freezer.  Meat, vegetables, broth, gravy, rice, quinoa; anything and everything goes.

I make my own broth by keeping the pan drippings from roast chicken, turkey, or beef in a container in my freezer, all mixed together.  As soon as each addition to the container starts to freeze, I scrape off and discard the fat that has risen to the top.  I also add any excess liquid from steamed vegetables to the bucket in the freezer. Then when the day comes to make soup, out comes the container to use for the base of the soup.  This is a simple, healthy, and delicious way to make broth without added artificial flavors or preservatives.  If you are really organized and efficient, you can pour the broth into ice cube trays to be frozen individually instead of all together in a bucket.  This works well when you only need a few spoonfuls of broth for a recipe. I prefer the bucket method.

The broth is flavored with the roasted onions and garlic that I always add to the bottom of the pan before roasting meat.  The onions and garlic brown up nicely when cooked this way, adding color and flavor to the pan drippings.  These pan drippings can be used to baste the roasting meat and then to either make gravy when the meat is done cooking or to add to my broth bucket in the freezer.

The other thing I freeze for homemade soup is chicken or turkey bones.  When the carcass is almost picked clean after a roast dinner, I stick it in a freezer bag and store it in the freezer until soup day.  Simmered in a pot of water with added spices such as cilantro, basil, or bay leaves, it makes a great base for soups too.  If it appears too watery, I just add some of the broth from my bucket.

I have also frozen broccoli stalks to add to simmering soup stock for added flavor.  I store them in a freezer bag as well after removing them from the florets anytime I serve broccoli as a vegetable. Once cooked, the stocks can be pureed in a blender to thicken the soup or chopped and added to the finished soup in chunks.  It is amazing what nutritious vegetables you can hide in leftover soup!

Once I have the base prepared, I add rice, quinoa, or beans for texture and heartiness, as well as any other fresh vegetables I have on hand such as grape or cherry tomatoes and mushrooms.  Frozen corn is always an option too for added crunch to the soup.  Occasionally I will roast a batch of mushrooms, onions, and peppers to add to the soup pot.  Just before serving, I often add a few tablespoons of jalapeno-flavored tzatziki to give the soup a little kick.  

leftover soup

The only problem with this leftover soup is, no two batches of soup are ever the same!  When one turns out particularly well, it is difficult to remember what exactly was in it.  My mother-in-law used to love my homemade, left-over soup, but would get quite frustrated when I couldn’t produce a recipe for her to follow to make her own.

My favourite homemade soup these days is sweet potato soup made in my heating blender from Pampered Chef. I simply toss in chunks of raw sweet potato, onions, and garlic, with almond milk and coconut milk as the liquid, curry powder, and garam masala for spices. I then select the soup option and press start. The blender grinds and heats everything up; in twenty minutes, I have the most amazingly smooth soup!

photo credit for picture at top of page

AIP for Chronic Inflammation

autoimmune protocol

While researching nightshade vegetables and their effect on people with sensitivities to them, I came across something called an AIP. This stands for an autoimmune protocol, something I had never heard of. However, through the years I know I have inflammatory issues and suspect they may be related to underlying autoimmune factors.

What is the AIP?

To clarify, the AIP or autoimmune protocol is a diet somewhat related to the Paleo diet, but slightly more restrictive. Nicknamed the hunter and gatherer diet, Paleo supports a back-to-the-basics approach. In addition to foods restricted in the Paleo, AIP also eliminates nightshade vegetables as well as other inflammation-triggering foods like eggs, seeds, nuts, and most sweeteners.

What’s left to eat on the AIP? In short, foods that fight inflammation such as leafy greens, fruit, lean meat, healthy fats, and cruciferous vegetables are all permitted.

To sum things up, this chart shows what is allowed or not, and how to swap the bad for the good. It comes from AmyMeyersMD.com:

AIP for chronic inflammation

Chronic Inflammatory Conditions that the AIP can Alleviate

Many things cause chronic inflammation. Exposure to chemicals, foods we consume, and autoimmune disorders are all culprits. Research shows that autoimmune conditions and inflammatory diseases are often connected. Both of these can be genetic, but it is the ability to be allergic that is genetic, not the specific allergy. Healthline lists some well known autoimmune conditions and symptoms:

  • joint pain, rheumatoid arthritis
  • gout
  • irritable bowel syndrome, inflammatory bowel disease, celiac disease
  • chronic fatigue, trouble concentrating, brain fog
  • skin rashes and conditions like eczema, scleroderma, psoriasis,
  • phlebitis, deep vein thrombosis, vasculitis
  • multiple sclerosis
  • systemic lupus erythematosus
  • type 1 diabetes
  • hair loss
  • low grade fever, achy muscles
  • numbness and/or tingling in the hands or feet

Long Term Goals

Treatment of many of these conditions and symptoms may require medication to reduce inflammation. Furthermore, exercise more, quit smoking, eliminate stress, and change diets. These actions can alleviate autoimmune and inflammatory symptoms over the long term.

Most importantly, the autoimmune protocol is never a quick fix. It may take several months for chronic inflammatory and autoimmune symptoms to subside.

Do your own research. Find reputable sites online or do your research the old-fashioned way by reading a book. Here are a few selections from Amazon on the topic:

Nightshade Vegetables: Should You Eat Them?

Nightshade vegetables

Nightshade vegetables are wonderful, versatile, and delicious if you are not sensitive to them. Unfortunately, many times people don’t realize a sensitivity to them until they are investigating unpleasant inflammatory or gastrointestinal symptoms.

What are Nightshade Vegetables?

Tomatoes (and tomatillos), okra, eggplant, peppers, goji berries, and white potatoes are all members of the nightshade family. Also included in the group are spices such as red pepper flakes, chili pepper, cayenne, and paprika.  Too bad, as all of these contain antioxidants, vitamins (C and B), and minerals. Not to mention they are tasty.

nightshade vegetables

Why are Nightshade Vegetables Getting a Bad Name?

Unfortunately, even though these vegetables are normally considered very healthy, they can cause more trouble than they are worth for many people. That’s because they also contain nutrients called alkaloids. The alkaloids in turn contain a nitrogen called solanine. While nitrogen is great for fertilizing plants, it is not so easily processed or agreeable in our digestive systems.

Research is now showing that nitrogen consumption can aggravate chronic digestive issues such as leaky gut, irritable bowel, and Celiac disease as well as arthritis and joint pain. Nightshade vegetables create an inflammatory response in many people, especially those afflicted with autoimmune disorders.

Allergies in any form can range from mild to deadly. All reactions, even mild ones, should be acknowledged, investigated, and prevented. Recognized currently are serious allergic reactions to nightshades ranging from hives and itchiness to swelling and difficulty breathing.

Confirm a Sensitivity to Nightshades with an Elimination Diet

Unfortunately, an elimination diet does not provide a quick diagnosis. When you complain of inflammatory or digestive episodes your physician may suggest you avoid nightshade vegetables. Or, you can make the decision yourself as you know your body better than anyone else. Either way, an elimination diet may provide some clarity.

Start by eliminating all of the vegetables and spices listed above for a minimum of one month. Then re-introduce them, one at a time, into your diet. Monitor your symptoms as you re-introduce things. You may react to one and not another from the group. Raw versus cooked versions may create different reactions too. It may be beneficial to keep a journal to record day to day changes and reactions.

Living with the Results

How severely you have to restrict nightshade vegetables from your diet will depend on your findings in your elimination diet as well as the severity of your symptoms when reintroducing them.

You make the call!