Healthy Chicken Pot Pie Soup

 

Ingredients

• 1 tablespoon olive oil
• 1 1/2 pounds uncooked boneless skinless chicken breast, diced
• Freshly ground salt and pepper
• 1/2 tablespoon olive oil
• 1 white onion, chopped
• 2 large carrots, sliced
• 3 cups diced yukon gold potatoes
• 3 cups finely chopped cauliflower florets
• 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
• 2 cups of unsweetened almond milk, cashew milk, skim milk, 2% (if you want a richer soup, you can use whole milk)
• 3 cups low sodium chicken broth
• 1/2 teaspoon salt, plus more to taste
• Freshly ground black pepper
• 1 cup frozen peas

Instructions

• AD
  Place a large dutch oven or pot over medium high heat. Add in olive oil. Once oil it hot, add in diced chicken breast and generously season with salt and pepper. Cook chicken for 4-6 minutes or until thoroughly cooked and no longer pink. Remove chicken from pot and transfer to a large bowl; set aside for later.
• In the same pot, add in 1/2 tablespoon olive oil, chopped onion, sliced carrots, diced gold potatoes, diced cauliflower and thyme. Saute for a few minutes until onion begins to soften, then add in milk, chicken broth and salt and pepper. Allow mixture to simmer uncovered for 10 minutes or until potatoes are fork tender.
• AD
  Next remove 3 cups of the mixture from the pot and add to a blender. Blend until completely smooth (be careful while you do this!), then transfer puree back to the pot. Stir in cooked chicken and frozen peas. Allow mixture to simmer for 5-10 more minutes to thicken up a bit. Taste and add more salt and pepper, if necessary. Garnish with extra black pepper and fresh thyme, if desired. Great with biscuits or crackers, if you’d like.

Recipe Notes

To make this recipe vegan: if you want to make this recipe vegan or vegetarian, you can use chickpeas instead of chicken, and also be sure to use vegetarian broth and a dairy free milk.

Optional: Feel free to add ¾ cup of corn if not doing whole 30. If you'd like some more veggies in this soup, I suggest adding 8 ounces of baby bella mushrooms, which you can saute with the onion, carrots and potatoes.

Nutrition

Serving: 1serving (based on 4)Calories: 369calCarbohydrates: 30.5gProtein: 41.9gFat: 10.9gSaturated Fat: 1.6gFiber: 7.3gSugar: 7.1g

GF Pumpkin Cake in a Mug

 

• 3 tbsp pumpkin puree
• 1 egg
• 1 tbsp milk of choice
• 1/2 tbsp maple syrup (1 tbsp for more sweetness)
• 1/4 tsp vanilla extract 
• 1/4 cup gluten free all purpose flour
• 1 tsp baking powder
• 1/2 tsp pumpkin pie spice
• Dash of cinnamon
• Pinch of sea salt
• 1–2 tbsp dairy free chocolate chips*

For the cream cheese glaze:

• 1 tbsp softened cream cheese (vegan or regular)
• Splash of maple syrup, to taste
• Dash of cinnamon
• Milk of choice, as needed to thin

---

INSTRUCTIONS

1. In a large mug, whisk together the pumpkin, egg, milk, maple syrup, and vanilla until smooth.
2. Stir in the dry ingredients until a smooth batter forms, then stir in the chocolate chips.
3. Microwave for 2 minutes then allow to cool a couple minutes.
4. While mug cake is cooling, mix together the cream cheese glaze ingredients. Spread over the top of the cake and enjoy!