AIP Zucchini Basil Breakfast Soup
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Soup for breakfast?! Absolutely. But rest assured, this bowl of green goodness is delicious any time of day. Loads of nutrient-dense zucchini and fresh basil are combined with the nourishing goodness of bone broth, and a spritz of fresh lemon.
The secret ingredient, nutritional yeast, not only adds protein, B vitamins, and minerals, it's also a dairy-free way to add a subtle parmesan base note to this soup. This optional ingredient is considered Paleo and AIP-compliant, but be sure to purchase nutritional yeast that is labeled gluten-free to avoid cross-contamination.
Solving the AIP Breakfast Conundrum
Pureed soups like this are a great smoothie alternative for colder weather. They're also a fantastic breakfast solution for those of us who aren't doing traditional breakfast foods like grains, dairy, or eggs. This especially applies to anyone currently utilizing the Autoimmune Protocol (AIP), which challenges us to redefine our ideas about breakfast.
If you're in that camp, here are a few other AIP breakfast recipes:
- AIP Lamb Hash with Carrot and Celery Root
- Hearty AIP Breakfast Bowl
- AIP Lamb Sausage and 4 Ways to Use It
- Banana Orange Creamsicle Protein Smoothie
3 reasons I like this soup for breakfast:
- It's gentle enough on the palate and the tummy for first thing in the morning.
- It has a good balance of protein*, carbs, fat, and fiber for blood sugar balance.
- it makes a convenient reheat-and-go breakfast for those busy mornings.
Bonus: It also freezes well. Store a few serving-sized portions in the freezer and you've got a home-cooked, whole-foods breakfast, lunch, side soup, or afternoon snack on hand, anytime you need one. Those freezer treasures are like money in the bank!
Personally, I love pureed soups like this reheated in a mug so that I can conveniently sip them at my desk. In fact, I'm doing exactly that, right now as I write this!! LOL
*While bone broth does supply health-supporting proteins like collagen and glycine, it is not a complete protein because it lacks some of the essential amino acids, namely tryptophan. To ensure you are getting complete protein, supplement this meal with a whole source of animal protein like meat, poultry, seafood, or eggs.
Ways to Customize this Soup
Like smoothies, pureed soups are a technique you can run with. Feel free to customize this recipe to meet your current dietary goals, or use up what you have on hand.
For Vegan or low-histamine version: Substitute vegetable stock for bone broth, but be aware that this will greatly diminish the gut-nourishing collagen content.
No basil? Try these herbs instead: Fresh thyme, sage, parsley, tarragon, chervil, oregano, chives, or mint. Note that most of these (besides parsley) are stronger in flavor than basil, so start with smaller amounts and taste test. You can always add more during the blending step. [Confession: I forgot to save a few basil leaves for the photo and that's actually fresh tarragon that I pulled from the garden on top. Oops! Very tasty though!]
Other veggies you could toss in: A bit of celery, spinach, cauliflower, extra onion, fresh fennel bulb, celery root, white sweet potato. Just be sure that whatever gets put in the pot gets well cooked and very soft before pureeing. Also, keep in mind that starchy options like celery root or white sweet potato will create a thicker soup. This may require a bit of extra broth to achieve your desired consistency.
- Zucchini is a good source of Thiamin, Niacin, Riboflavin, Phosphorus, and Vitamin B6. It is a very good source of dietary fiber, Vitamin K, Vitamin C, Folate, Magnesium, Potassium, Copper, and Manganese. So many nutrients for the very low cost of 14 calories per half-cup serving!
- A 1/2 cup serving of cooked zucchini provides 20 % DV of Vitamin A.
- Bone broth is one of the most highly recommended foods for anyone suffering from an autoimmune disease. The collagen and glycine can help repair cell damage in the intestinal tract. It also supports hair, skin, and nail health, as well as our body's detox pathways.
- Garlic has many powerful healing properties, which can aid or alleviate some of the symptoms of thyroid disease, such as inflammation, cardiovascular issues, decreased immunity, and increased infection. It can also support the liver in its detoxification efforts.
- Lemons are a very good source of vitamin C, with one ounce providing 36% DV. A study recently shared in the Journal of Clinical Endocrinology and Metabolism stated, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.”
- Nutritional Yeast has many health benefits, especially for those who do not eat animal protein. It is a complete protein and a great source of B Vitamins and trace minerals. It also contains the potent antioxidants glutathione and selenomethionine, which can help protect us from chronic disease caused by oxidative stress, free radicals, and environmental toxins.
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