It’s officially my favorite time of year: Fall! Living on the east coast my entire life, I always looked forward to cooling temps, changing leaves, fresh crisp and cool air . . . and soup!
Now that I live on the west coast, I won’t get to experience fall in the same way, which is a real bummer…but, I can still do some of my favorite fall activities, like baking and cooking with EVERYTHING pumpkin, and making warm hearty meals like this bone broth soup recipe I am about to share.
Believe me, San Francisco is certainly chilly enough for soup ALL year round, but I tend to find that I crave warm things in the fall and winter months. Perhaps my brain and body are just used to that temperature transition, even if there’s no longer much of a transition!
The star ingredient in this soup is bone broth. Have you heard of bone broth? It’s become quite the buzz word in the healthy community lately, and for good reasoning.
What is it? It’s a broth made from slow-simmering the leftover bones, joints, ligaments, etc. of animals (chicken, beef or fish) for an exceptionally long time, between 10-20+ hours. You typically also add herbs, spices and even vegetables. You can also just sip the bone broth vs. turning it into a soup. I do it all the time.
You can absolutely make your own bone broth, too. One of the easiest ways to do this is to buy half or whole chickens (rotisserie works well, too), or any kind of animal protein with the bones still attached and after you are done, instead of discarding the scraps, store the bones in the freezer until you’ve saved up enough to slow-simmer to produce a soup.
Conventional “chicken stocks” or even “bone broths” are not always the real deal, and have added ingredients like “natural flavor” and they even add chicken stock, or sometimes sugar!
However, there are some very health conscious, Paleo-focused companies out there like Kettle & Fire, Bonafide Provisions, Epic, and others, that use ONLY the most pure and simple seasonings, and don’t add any junk. I love Kettle & Fire but they typically add red pepper, garlic and onions to their bone broths, and with IBS, SIBO and leaky gut, I can’t have those things.
However, I was so thankful to find Bonafide Provisions at my local Whole Foods because their bone broths are free of those foods/herbs, and it tastes amazing. They have chicken and beef versions, and honestly, both are great, but I’ve found that the beef version provides a richer flavor for soups.
When you simmer animal bones and ligaments for a long time, they release collagen, proline, glycine and glutamine, which are all healing compounds and are vital for our bodies that keep our guts healthy, our hair silky smooth, our skin glowing and our joints happy. I am actually taking a glutamine supplement to help heal my gut lining and support optimal digestion.
Bone broth has about 19 essential and non-essential amino acids, which are the building blocks of proteins, collagen/gelatin, and nutrients that support digestion, anti-inflammation, immunity and brain health.
Actually, if you have been vegan for an extended period of time, you likely are low on collagen and that can lead to a wide variety of health issues, including leaky gut…which is what I am currently healing from.
I first learned about bone broth and collagen from Dr. Axe (you guys know how I love this doc), when I was trying to self diagnose my constant bloating, constipation, and overall poor digestion.
Collagen is the most abundant protein found in our bodies, and it also functions as a glue, meaning it quite literally holds us together. That’s why if you go without animal proteins for an extended period of time, and become protein-deficient, your body is not getting this vital protein and then the “glue” starts to disappear, leading to what is known as “leaky gut.”
If you want to really read up on all things bone broth, go check out this in-depth read from Dr. Axe. In that article, Dr. Axe lists out some of the other key benefits of bone broth in addition to the ones I shared above:
Good news is that you can get collagen in other forms than just bone broth, including bone broth protein powder as well as just collagen powder, which is normally tasteless and odorless and can be dissolved in water, coffee, tea, smoothies, juices, etc.
Some of my favorites: Ancient Nutrition bone broth protein powers (they also have a keto line that has MCT and healthy fats), Vital Proteins, Kiss my Keto, Perfect Keto, etc. (Quick note: this is not an ad, and I am not working with any of the above companies or receiving any type of royalties from purchases. These are just some of my favorite products I know, love and trust).
I am not joking when I say collagen and bone broth protein have literally saved my gut (and also maybe my life?) from utter destruction. I started consuming bone broth a few years ago, but the conventional store crap, not the good brands, so I wasn’t truly getting all of the benefits.
I take collagen powder AND bone broth protein powder every day and I can totally tell the difference. Collagen has slowly been healing my leaky gut and helping to make eating food a joy again.
So hopefully I’ve sold you on the benefits of bone broth/collagen if you were on the fence. And now, recipe time!
And there you have it. A very quick and easy soup to keep you warm on a cool fall day. You can customize this however you want. This version is friendly for those with leaky gut and IBS, and if you wanted to actually add some kind of beef or animal protein, you could! I like this because I can whip it up in about 30 minutes and it’s packed full of gut-healing and immune boosting nutrients, has some healthy fats and is low carb and low cal.
Perfect paleo or keto meal, side dish or snack! If you are keto though, you may want to skip the chickpeas and go light on the parsnips or substitute them out with a different low carb veggie!