Bone Broth Soup for Athletes: Coconut Curry

There's a staple making it's way back into the kitchen: bone broth. Bone broth has been around for centuries and is one of the best ways for athletes to heal from an injury or tough workout. Peter Servold, author of Pete's Paleo, dishes out why bone broth soup is important and excellent for busy athletes to add into their daily diet.

More: The Health Benefits of Bone Broth

Coconut Curry Soup aka Beta Coconut Curry Soup

Make this soup ahead and eat throughout the week. The flavors change as they sit and actually get tastier over time. However, the salt and pepper can fade. Nine times out of 10 when reheating a soup, you'll need to add a touch of salt, fresh ground black pepper and possibly a pinch of cayenne or red chili flakes.

The Delicata squash has a very soft edible skin, which makes it an easy winter squash to work with. As you can imagine, this soup will work well with many vegetables.

Why is this also called Beta Coconut Curry Soup? It's loaded with beta-carotene. The human body converts beta-carotene into vitamin A (retinol); beta-carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucous membranes, immune system and eye health. Beta-carotene in itself is not an essential nutrient, but vitamin A is.

More: Top 5 Vitamins to Aid Muscle Recovery

Ingredients:

  • 1 medium Delicata Squash, deseeded, rough chopped
  • 2 large sweet potatoes, rough chopped
  • 2 medium carrots, rough chopped
  • 2 medium yellow onions rough chopped
  • 3 to 5 cloves garlic, peeled, whole
  • 2 tbsp olive oil
  • 1 to 2 tsp salt, additional to taste
  • 1 tsp fresh ground black pepper
  • 1/4 tsp red chili flakes (optional)
  • 16 cups water or bone broth or unsalted stock
  • 2 tbsp red curry paste
  • 1 (13.5 to 16 oz) can coconut milk
  • 1/4 cup coconut butter

You can also use just one type of coconut. The milk has a delicate texture that is reminiscent of heavy cream. The coconut butter almost gets to the point of silkiness, but it has additional health benefits and none of the additives or preservatives.

This soup is delicious as a silky blended soup or it can be a broth-based soup with chunks of vegetables or in the middle by doing half and half. If you're going the broth-based route then skip the coconut butter and add some cooked pulled or diced meat. No matter what make, be sure to try at least half of it as the silky blended soup.

More: How to Use Your Hands to Measure Portions

Directions:

Preheat oven to 350 degrees.

Wash and chop vegetables, keep the garlic whole, mix in a large bowl with olive oil, 1 teaspoon salt, 1/2 teaspoon pepper and red chili flakes.

Spread vegetables on a sheet pan lined with parchment paper and cook at 350 degrees for 30 minutes. Then turn heat up to 400 degrees and cook an additional 30 minutes.

Remove from oven and place roasted vegetables in a large stockpot, add water, 1.5 teaspoons salt, and 1/2 teaspoon fresh ground black pepper and red chili flakes.

Over medium-high heat bring to a simmer. Once at a rolling simmer, reduce heat to low, and continue to cook at a light simmer uncovered for 20 minutes. Add curry paste and coconut milk and simmer 10 minutes. Remove from heat.

You have a few options for blending and this is where you add the coconut butter.
First half, blend to a silky smooth texture. It's very important to blend the soup while is it hot; this is the only way to get the proper texture. Be cautious when blending the hot liquid as pressure and steam can build in the blender. To blend hot liquids, first remove the small top of the blender. Then hold a folded tea towel over the top to prevent build-up in pressure.

Add salt and pepper to taste.

More: 7 Substitions for Healthy Cooking

More on blending the soup: For the half of the soup, leave the soup as is or lightly pulse it in the blender. This will depend on how large you chopped the vegetables before roasting them.

The other option is doing half and half. This way you have a silky base and chunks of vegetables. Play around and see how you like it best. The rich flavor of this broth comes from the beautiful browning on the roasted vegetables.

Originally from Pete's Paleo.

More: 8 Heart-Healthy Soups for Athletes

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About the Author

Peter Servold

Based in San Diego, California, Peter Servold is a Le Cordon Bleu-trained chef, founder of national food delivery service Pete's Paleo, and author of Paleo By Season, one of Amazon's Top 10 Gourmet Cookbooks for 2014. Learn more about Peter at www.petespaleo.com.

Based in San Diego, California, Peter Servold is a Le Cordon Bleu-trained chef, founder of national food delivery service Pete's Paleo, and author of Paleo By Season, one of Amazon's Top 10 Gourmet Cookbooks for 2014. Learn more about Peter at www.petespaleo.com.

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