PALEO LEAP CHEAT SHEET

Copyright © 2015 by Paleo Leap, LLC.

All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action

or inaction should be taken based solely on the contents oæf this information; instead, readers should consult appropriate health

professionals on any matter relating to their health and well-being.

SOUPS STEWS CHILIS

Chicken soup for the soul might not be the subject of any research studies, but chicken soup for a cold actually is , and the verdict is positive. And even besides the health benef its, soup is a delicious and warming way to get some extra vegetables on the table. So here’s a Paleo guide to all things comfor t-in-a-bowl, from ingredients you’ ll need to keeping it interesting with international variations.

ESSENTIAL INGREDIENTS AND PALEO SUBSTITUTES

IN S T E A D OF U S E . . .

If you’re used to cooking soups full of beans and noodles, you might need to make a few substitutions when you go Paleo. Here are the essential ingredients to have on hand.

Using these substitutions, you should be able to adapt almost any favorite recipe to be Paleo-friendly. Or if you don’t have anything in mind, keep reading for some recipes

and tips for developing your own!

Store-bought stock or bouillon

Milk/cream

Flour (for making roux or thickening broth)

Noodles or macaroni

Beans (as a filler for chili or vegetable soups)

Soy sauce (for depth of flavor)

Cornstarch (as a thickener for broths)

Rice (as a filler/thickener or for texture in things like vegetable and rice soup)

Homemade bone broth: it ’s more nutritious, it has a richer f lavor, and you won’t have to worry about any unwanted extras in the package.

Coconut milk

Almond or coconut f lour

Tapioca starch

Riced caulif lower ( you can see an example of this in action here)

Any variety of Paleo noodles

More vegetables (try sweet potatoes or squash to add a similar heartiness).

Coconut aminos (a Paleo-friendly substitute for soy sauce that you can f ind at health-food stores or online)

COOKING DELICIOUS PALEO SOUPS

Cooking soup isn’t complicated at all, and with the same basic pattern, you can make all kinds of variations:

Cooked vegetables, aromatics, and spices

Optional: add raw meat here

BASIC TECHNIQUE

PROTEIN OPTIONS

Experiment with your favorite vegetables, spices, and meats to make your own delicious combinations, or take a look at some recipe ideas below:

FLAVOR TIP: for a true gourmet experience, try topping of f your soup with roasted nuts, a drizzle

of oil, avocado slices, or some other delicious Paleo tppings.

CLASSIC RECIPES

INTERNATIONAL FLAVORS

USE YOUR LEFTOVERS!

These old-fashioned favorites hit the spot on a sick day or a cold winter evening.

Keep it interesting with soups from all around the world.

Soups are an easy and economical way to use up leftover cooked meat.

TOMATO SOUP

CHICKEN AND VEGETABLE SOUP (replace the vegetables with Paleo noodles for chicken noodle; replace with riced cauliflower for chicken and rice).

BEEF AND WINTER VEGETABLE SOUP

BUTTERNUT SQUASH SOUP

BEANLESS PALEO CHILI

HEARTY BEEF STEW

CREAMY ZUCCHINI AND MUSHROOM SOUP

THAI BEEF CHILI

CURRIED ACORN SQUASH SOUP

THAI SWEET POTATO AND CARROT SOUP

LAMB STEW

HUNGARIAN BEEF GOULASH

MEXICAN CHICKEN SOUP

IRISH KIDNEY SOUP

BEEF BRISKET -> BRISKET CHILI

ROAST CHICKEN -> CREAM OF CHICKEN AND LEEK SOUP OR OLD-FASHIONED CABBAGE SOUP

HAM -> HAM AND PUMPKIN SOUP OR CABBAGE SOUP WITH LEFTOVER HAM

ROAST TURKEY -> WINTER VEGETABLE SOUP OR TURKEY CHILI

Optional: puree with an immersion blender Optional:

add toppings to serve

SIMPLE VARIATIONS

BASIC TECHNIQUE

PROTEIN OPTIONS

Optional: add pre-cooked meat here

4

Bring to a boil.

Then reduce to a simmer

Cook as directed

BASIC TECHNIQUE

3

Add liquid

Optional: add coconut milk/or canned tomatoes for flavor and body

SIMPLE VARIATIONS

BASIC TECHNIQUE

2

1