“New Zealand is not a small country but a large village.” – Peter Jackson
When I was growing up in New Zealand in the 70s, we had a popular local fruit juice called Fresh Up. Back then, it came in cans. I loved the cloudy apple flavour. I think it was Kiwi gold medal olympian, Sir John Walker who first made the company’s “It’s gotta be good for you” catch-cry world famous. Well, world famous in New Zealand, at least!
These days I don’t drink much fruit juice.
But – I do actively seek out food options
that have got to be good for me…
You already know that I love soup. It’s my preferred healthy fast food option and it’s a great way to consume more bone broth. I never tire of it… Even in summertime (which is good – because this recipe can be eaten hot or chilled)
This watercress soup number totally meets my nutrient dense criteria.
If you’re unfamiliar with the leafy green that is watercress, let me enlighten you!
Hippocrates, the ‘father of medicine’, apparently opened what was arguably the world’s first hospital near wild watercress growing in a stream, so that he could use the ‘cress to treat his patients. Even back then, he knew that watercress is one of the most nutritious vegetables around and, a rich source of vitamins and essential minerals – most notably iron, calcium, vitamins K, A, C and E.
Watercress has quite a pungent peppery taste. It is related to mustard greens and rocket/arugula. And, while both leaves and stems are edible, when you’re adding watercress to a salad (watercress marries exceptionally well with chicken, by the way), keeping the stems aside for some variation of a green sauce can be a good way to take full advantage of the nutrient density!
Interesting aside: The French even call their watercress soup potage de santé, which translates as ‘healthy soup’.
I added a tablespoon of AIP-friendly curry powder to my soup. If you have no issues with nightshades or seed spices, any old good quality curry powder will do, but Miss Erin’s Real Food & Love AIP Curry Powder is a great alternative for those of us in the eliminataion phase of AIP. It has my vote!
As with so many of my recipes, I’m a little bit fast an loose with quantities. My bunches of watercress came in at about 500g all up (just over a pound), stalks and all.
I have been known to eat (drink?) soup for three meals in a day. No exaggeration! While not exactly ideal, it’s my lazy-girl’s answer to staying AIP compliant on those days I can’t face cooking.
Pureéd soups are a great foundation for both using leftovers and getting more of those ever-so-important leafy greens into my diet – something that doesn’t come as easily to me as other parts of the protocol. I’ll re-heat leftovers like roasted vegetables and leftover brisket or slow cooked lamb and throw them into the bottom of a soup bowl before topping up with my soup du jour.
This soup is ideal for that purpose!
- 2 tablespoons happy fat (I used duck fat)
- 2 onions, peeled and roughly chopped
- 1 tablespoon AIP curry powder
- 2 bunches watercress, washed (approx. 500g)
- 1 tablespoon tapioca flour
- 600mls (1 pint) chicken bone broth
- 270 mls (9 fl oz) coconut milk
- 2 Granny Smith apple, peeled and chopped
- Heat your fat in a large saucpan over a medium heat.
- Add chopped onions with curry powder and sauté until translucent, about 5 minutes.
- Now, add your watercress
- Mix tapioca flour with 1 tablespoon of chicken bone broth and add to the pan. Stir and slowly pour in remaining bone broth. Bring to a simmer for 10 minutes.
- Add apple and coconut milk. Cook for a further 5 minutes.
- Carefully transfer the contents of the pot to a blender and blend until smooth.
- Return the soup back to the pot and heat gently. Taste for salt and season appropriately.
If you’d like a few more ideas on the AIP-friendly soup front, check out these offerings:
- Herb Soup with optional smoked trout
- Dr Zeuss Soup – for the young and young-at-heart
- Hearty Cauliflower Soup with Crispy Bacon Bits – ridiculously easy to whip up and so tasty
- My World Famous Super-Power Chicken Soup – chock full of anti-inflammatory goodness
- The Original BEST Root Vegetable Soup – my favourite soup growing up in New Zealand
- AWESOME Purple Soup – yep. It’s both awesome and purple!