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AIP Zucchini Basil Breakfast Soup

AIP Zucchini Basil Breakfast Soup

aip breakfast dairy free gluten free low carb paleo recipes sides soups vegan
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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:

3 reasons I like this soup for breakfast:

  1. It's gentle enough on the palate and the tummy for first thing in the morning. 
  2. It has a good balance of protein*, carbs, fat, and fiber for blood sugar balance. 
  3. 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. 

 

Thyroid-healthy Highlights:

  • 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!
  • 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.

 

 

Lemony Zucchini Basil Breakfast Bisque

Lemony Zucchini Basil Breakfast Bisque

Yield: 6
Author:
Prep time: 20 MinCook time: 35 MinTotal time: 55 Min
Gluten-free, Dairy-free, Paleo, AIP, Vegan with substitutions

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 large sweet onion, roughly chopped
  • 4 cloves garlic
  • 2 1/2 pounds zucchini, roughly chopped
  • 1 1/4 teaspoons fine sea salt
  • 4 cups chicken bone broth, preferably homemade (sub. veggie broth for vegan version)
  • juice and zest of 1 lemon
  • 1 tablespoon nutritional yeast* (optional)
  • 1/8 teaspoon white pepper* (omit for strict AIP)
  • 1 large bunch fresh basil, roughly chopped
  • Optional additions: Fresh thyme, fresh tarragon, fresh parsley, fresh mint, fresh sage, fresh nutmeg* (omit for strict AIP), fresh spinach, celery. 

Instructions

  1. In a large soup pot, heat the olive oil over medium-high heat. Add chopped onion and garlic. Cook, stirring, until softened, about 3 minutes
  2. Add zucchini and salt to the pot. Saute 8 to 10 minutes or until zucchini has softened. Add 4 cups broth, and bring to a boil. Reduce heat, cover, and simmer for 15 minutes. 
  3. Remove from heat and stir in juice and zest of 1 lemon, nutritional yeast powder (optional),  white pepper (if using), and fresh basil. 
  4. Let cool slightly before pureeing with an immersion or stand blender* (see notes) to a smooth and velvety consistency. Taste and adjust seasoning as desired. 

Notes:

When purchasing nutritional yeast, be sure to look for options that are labeled gluten-free to avoid cross-contamination. 

 

When blending hot soups in a traditional blender, use caution as steam can build up and pop the top. To avoid this, fill the blender only halfway, and start on the lowest speed setting while holding the lid slightly ajar, to start. Increase speed slowly.  

 

White pepper and nutmeg are AIP Reintroduction Phase 1. 

 

May be frozen for up to 2 months. 

Nutrition Facts

Calories

153.38

Fat (grams)

5.79

Sat. Fat (grams)

0.90

Carbs (grams)

18.35

Fiber (grams)

3.81

Net carbs

14.54

Sugar (grams)

11.66

Protein (grams)

10.34

Sodium (milligrams)

811.12

Cholesterol (grams)

1.69
 
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