Lifestyle Lover’s Guide to Cream Soup

Soups are a great way to get in extra vegetables and use up the vegetables that were plentiful in a garden. Many people like cream soups however. For many lifestyle lovers, can pose a problem. For me it causes me to be super congested in my sinuses and feel like I’m going to cough up a hairball. For others it poses problems with digestion, upset stomach, and even diarrhea or constipation. So I asked one of our members, who is a lifestyle member with us, to try and get more veggies in. She is not a huge fan of veggies to just out-and-out eat them. She was also getting bored with the foods that she was eating. When I asked what she absolutely loved, said soup. Year-round she will eat soup. The problem was, her favorites all contained flour and milk. She was at a loss. So here are my conversions to help her eat the recipes that she likes but still stick within the guidelines of being a lifestyle lover!

Dear Kathy,
Your Recipes look amazing and I am going to keep a few for myself!
There’s a great amount of vegetables and each and every one of them which is awesome! I love that there is the shredded chicken in them as well.

Milk- Refrigerator Coconut/Flax Milk/Almond unsweetened
Heavy Cream- Canned full fat coconut milk
Pasta- Any GF pasta is fine
Flour-  GF flour.   I like Pamela’s brand at Meijer.  It has the best flavor and consistency like regular flour.
Butter-  Use Kerry Gold
Evaporated Milk-  Evaporated Coconut milk at Meijer in baking section
Cream Cheese- Daiya Cream Cheese at Meijer
French Fried Onions- Aldi carries a gluten free variety.  Ask when you get there as they seem to move sections.
A little Parmesan cheese is fine if you have reintroduced some dairy back.2 TBSP is enough though
Spaghetti- Gluten Free Rice spaghetti is fine.
Aldi has the best GF pasta selection and very reasonable.
Meijer has the flour, pasta, cream cheese, butter, milk, evaporated milk, canned coconut milk( in International section)
I am certain Kroger, Whole Foods, Fresh Thyme, or any local health food store like Better Health or Foods for Living. I just shop more at Meijer and Aldi.

All-Purpose Flour – Artisan Blend


Here is one of her Recipe’s converted

Cream of Wild Rice
3 cup wild rice, cooked 1/2 cup butter
1 large onion, finely diced 1 cup Gluten Free Flour
1 carrot, finely diced 8 cups Natural Chicken broth/ or Chicken bone broth
1 stalk celery, finely diced salt and pepper to taste
1 cup diced ham or chicken 1 cup. canned full fat coconut milk

Prepare the wild rice as directed on package. In a soup kettle, saute The Onion, carrot, celery, and Ham in the butter for about 3 minutes or until the veggies have softened slightly. Sift in the flour, a little at a time, stirring and cooking until the flower is blended in well, but do not let it brown. Slowly add the chicken broth, stirring until all the flour-butter-veggie mixture in blended well. Bad the wild rice and adjust the seasonings as desired. Heat thoroughly. Add the coconut milk and reheat gently, not boil.
Serves 10 to 12.

This recipe will taste great on one of those cool days that you just can’t get warmed up. Keep making great choices and love the new lifestyle that you have created and the healthier version of you that love so much!

Dr.Karen May

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