Meat Lovers Potato Soup

This recipe was the result of an experiment, as usual. I wanted to make potato soup for the whole family, but I just have a hard time sticking to recipes that I find, not to mention, I like a lot of meat in my soups. So, I originally planned to make this potato soup recipe, but I changed it quite a bit.

This soup is actually more of a Cajun version. I was born in Lafayette, LA to a mother who passed down gumbo and other Cajun recipes that are my favorite recipes to cook (I will be adding a gumbo recipe soon).  But my uncle, who was raised in southern LA, made a soup just like this, although I don’t know the name of it. I actually did not realize I was replicating it until my mom told me that it tasted just like his!  So, Cajun potato soup, meat lover’s potato soup; whatever you would like to call it, here is a nice fall/winter soup to enjoy in this cold weather!

A few helpful notes: I did forget to add the onion in the picture, so please don’t leave that out of your ingredients list! It will change the flavor.  Also, if you are making this for the whole family, try adding a little more rice milk for the little ones (you can add it in their bowl). It makes it more “creamy” and a little more sweet. My daughter LOVES it this way; she loves the “juice”!



  • 2 TBS avocado oil
  • 4 cups chicken broth
  • 1/3 cup GF all-purpose flour (I use a garbanzo flour mix)
  • 1 large yellow onion, chopped
  • 2 large carrots, chopped
  • 5 small stalks (or 3 large stalks) of celery, chopped
  • 1/2 teaspoon sea salt
  • 5 cloves minced garlic
  • 8 half slices of bacon (4 long slices straight from the package), cooked lightly and cut into small pieces
  • 6 medium/large red potatoes, chopped into small cubes
  • 1 lb ground turkey sausage, cooked and drained
  • 3 cups original, enriched rice milk
  • 1 bunch of green onions, thinly chopped
  • Seasonings:
    • a pinch of saffron
    • 1/2 teaspoon basil
    • 1/2 teaspoon of sea salt
    • 1 teaspoon black pepper
    • 1 teaspoon paprika
    • 1 teaspoon garlic powder



Heat a large skillet over medium high heat for at least 1 minute. Add the avocado oil and heat for another minute.

Meanwhile, mix the flour with 1/2 cup of chicken broth and set aside.

Add the onions, carrots, and celery and 1/2 teaspoon of salt** to the heated skillet. Saute for at least 10 minutes, until the vegetables are softened and the onions translucent.

Now add the minced garlic and bacon pieces and saute for about 3 minutes, until the garlic sends off a nice aroma and the fat begins to seep out of the bacon.

Add the potatoes, turkey sausage, the remaining chicken broth, the rice milk, the chicken broth/flour mixture*, and the seasonings.

Give the soup a good stir and bring to a boil. Reduce heat to medium-low and cook uncovered for about 20 minutes, or until potatoes are tender, stirring occasionally.




* The original recipe says to add the flour mixture after the potatoes cook. I made this in a hurry and accidentally added it first, but the soup came out really good, so for this recipe you will want to add it with the rest of the chicken broth and let it all cook together.

** There will be a total of at least 1 teaspoon of salt. Some added to the vegetables and some with the seasonings. You can also add more to taste. The sea salt that I use is very flavorful, so I do not need to use as much as I would if I were using regular iodized salt. If you are using regular salt, you will need to add more.



Bacon Broccoli Stir-fry (SF, DF, NF, EF, GF)

This recipe is a quick easy dinner with plenty of fat that a growing child needs and nutrient rich veggies! My daughter likes it best with a side of potatoes dipped in her ranch dressing (french fries cooked in avocado oil, hash browns, etc).



1 small head of broccoli

An overflowing 1/2 cup chopped carrots (I used orange and purple)

1/2 a medium size Gala apple, peeled and chopped

1/4 cup avocado

1 TBS avocado oil

4 half slices of uncured bacon

1 slice of allergy-friendly ground pork sausage

Just a sprinkle of the following seasonings:

  • paprika
  • onion powder
  • black pepper
  • garlic powder



To soften the broccoli and carrots:

  • Place the broccoli in a bowl with about 2 TBS of water, cover with a plate, and microwave for 2 minutes (or steam some other way, but not until it is mushy).
  • Do the same with the carrots, but only add 1 TBS of water.


Now, in a large skillet (I use a Wok style skillet), cook the bacon slices and sausage together.


Break up the sausage and remove from the skillet when cooked, continue cooking the bacon until it is brown and semi-crispy.  Slice or break up the bacon and set aside.  Keep the skillet on medium heat.


Add the broccoli, carrots, avocado, apple, avocado oil, and seasonings to the skillet and mix well into the bacon grease. Stir-fry for about 1 minute.

Add the sausage and bacon back into the skillet and continue to stir-fry for at least 3 minutes, or until the vegetables are tender and flavored from the bacon.


Serve to your toddler with a side of french fries, hasbrowns, or a grain or higher calorie side dish.

If you like this recipe, please let me know and please share! Also, please check out my other recipes here.





Grape & Veggie Muffins (GF, SF, DF, NF, EF)

These muffins are a modified version of this recipe. I usually have a hard time making the same thing twice… I like to experiment :-). But I also wanted to add some veggie content to these, so I changed it up a bit, and these came out so fluffy, and SOO moist!

They are packed with protein and nutrients from the fruits and veggies. As usual, if you enjoy these, please let me know! I want to hear about it! And please share, thanks!



Veggie Blend- 1/2 cup chopped carrots, 1/2 cup spinach, 1/2 cup chopped zucchini blended with 2 TBS of avocado oil (should be roughly 1 cup of liquid when blended)

2 cups GF all purpose flour (garbanzo and fava bean flours w/ tapioca, sorghum, and potato starch)

½ cup Garbanzo flour

2 3/4 teaspoons baking powder

1/2 cup honey (I use local, raw honey for more flavor)

1/2 ripe banana (heating up frozen bananas works best)

2 1/2 teaspoons vanilla extract

1/8 cup avocado oil

1 cup rice milk

1 1/2 cups small grapes (concord? I used some that were given to us from our friends’ vine; I’m not sure what they are exactly. I used mostly the purple sweeter ones and only half a cup of the more sour green ones)

1/2 cup blackberries, sliced in half



Blend the veggies and oil together until they become a fairly smooth liquid (I use my blender).

Pour in a medium size mixing bowl and add the honey, vanilla, avocado oil, and banana (mashed) to the veggie mixture. Mix with a handheld mixer until smooth. Then add the rice milk and mix again until blended.

Pour both flours and the baking powder in a separate, larger bowl and mix well.

Now add the liquid mixture to the flour mixture and mix well with a handheld mixer. (the key here is actually to OVER mix, NOT under mix. GF flours need a lot of mixing).

Add the grapes and mix gently to combine it all together.

NOW preheat your oven to 375 (F). The batter needs to sit out at room temperature for at least 30 minutes before cooking.

Meanwhile, line your muffin pan with paper muffin cups or do what I do and grease it with canola oil. Then after 30 minutes, add the batter until each cup is about 3/4 full.

You will most likely have extra batter–I did–so I took a loaf pan (9×5-ish), greased it, added a thin layer of batter to the bottom of it, and baked it with the muffins. It made a nice little flat cake.
Bake for 30 minutes, or until they are golden brown (30-32 minutes with my oven)
Remove the pan from the oven and let sit for at least 10 minutes before removing them from the pan. DON’T check to see if the insides are still moist. They will be until they sit out for a while and the dough fluffs up. That test doesn’t work with the GF flour that I use.


These were our favorite grape muffins by far!  They came out so moist and do fluffy! If you make this recipe and enjoy it, please let me know and please share! Thanks!

Spaghetti w/ Elk Veggie Meatballs

Our dietitian said that my daughter was doing very well for the condition she has (developmental allergies where she can’t eat wheat, soy, eggs dairy, or nuts). Apparently many kids lose a lot of weight and have a “failure to thrive” issue–understandably so–it is very hard to feed a toddler with such drastic allergies. One thing she did recommend, however, was to increase her sources of zinc and iron through things such as lamb, and other “gamy” red meats that are higher in these nutrients than plain old ground beef.

(If you are trying to find things to feed your child, please visit my “Food Ideas” tab and my “Resources” tab for more info)

I originally planned to make these meatballs with lamb, but our local grocery store was out of lamb and happened to have Elk available, so I decided to give it a try.  I never tried elk before this, but I grew up on deer meat (venison) so I expected elk to taste pretty gamy.  Unfortunately, it was not as gamy as I assumed (or really at all), so while my husband and I enjoyed these meatballs by themselves, my daughter was not so impressed. But with a little spaghetti sauce and some quinoa & brown rice noodles, she LOVED them and they’re super nutritious!




1 lb ground elk meat

3/4 orange bell pepper, diced

1/4 cup green onions, chopped

1/2 cup zucchini, shredded and then finely chopped

1 small roma tomato (just less than 1/4 cup)

1 heaping TBS minced garlic

1 TBS parsley

1 tsp basil

1 tsp onion powder

3/4 tsp sage

1/2 tsp salt

1/2 tsp pepper

1/2 tsp mustard powder

1/8 tsp cayenne (my daughter likes spices.. this does not make it spicy though)

1/2 cup milk

1-1 1/2 cups rice Krispies

Avocado oil for frying


1-2 cups of gluten free noodles of your choice (I used about 1 cup: half quinoa noodles and half brown rice)

1 jar of GF, DF, SF spaghetti sauce (I use Prego Garden Harvest. It was the only one I could find that did not have soybean oil or cheese added in)



Using the amount of noodles that you think your child will eat, bring a pot of water to a boil and cook until tender them while you make the meatballs.

Place the elk meat in a large mixing bowl and add all of the ingredients except the milk and rice Krispies. Mix well (I use my hands for this).


(My prep area is always in Betta, Edna’s view 🙂 She’s my cooking buddy)

Add the avocado oil to a frying pan (I use a large, Wok-style pan). Add enough to cover about 1/8-1/4 an inch (see the picture below). Heat oil over medium high heat.

Add the milk to the meatball mixture little bits at a time, only until the meat is soft and mushy (very appetizing, I know!), but not falling apart. It needs to be able to be rolled into a ball.

Then add the Rice Krispies to the mixture and mix until all is well-blended.


Roll into meatballs and place in the skillet to fry once the oil is hot enough. I cooked them for roughly 5 minutes on each side. Once both sides are a nice crispy brown, remove from the pan and place on a paper towel.


Heat the spaghetti sauce in a separate pot.

Once the noodles are ready, drain the water, add olive oil and a little black pepper and mix well.

Add some noodles to a bowl, top with some broken up meatballs, and then some spaghetti sauce. Mix together well and hopefully your toddler will love it as much as mine did!


Please let me know if you make this recipe and enjoy it!

Allergy-Friendly Savory Veggie Waffles (GF, DF, EF, SF, NF)

These waffles are SUPER allergy friendly! They are gluten free, egg free, dairy free, nut free, and soy free (Whew!) for my daughter who has some intense food allergies. I am no expert cook, but I have tried to make everything I can work so my daughter can enjoy her food.

These are packed with protein (I use a garbanzo and fava bean GF flour mix, and add more garbanzo flour) and fats (avocado and canola oil, or oil of your choice), which little ones need for development.

I do not have any pictures yet because I made these as an experiment and did not know if they would turn out.

Well, they taste like a crunchy pot pie! My daughter loves them!

When I make them again, I will add pictures. If you make them and you like them, please leave feedback for me! I want to hear about it!
2 cups GF flour (I use one with garbanzo and fava beans for added protein)
1 tsp baking powder
1 tsp salt
½ a medium to large avocado
⅛ cup apple sauce
3 TBS canola oil
¾ cup rice milk
⅔ cup water
1 tsp dried basil
⅔ cup cauliflower florets finely chopped (softened; see note)
½ bunch green onions (or scallions)
⅓ orange bell pepper
1 large stalk celery finely chopped (softened; see note)

Add flour, baking powder, and salt to a large mixing bowl and mix to combine.
In a separate bowl, mash avocados with a fork until they become a creamy mixture. Mix in the applesauce and canola oil (I used my handheld mixer in a normal size soup bowl for this part).
Then add the rice milk, water, and dried basil to the avocado mixture and mix well.
Pour the liquid mixture to the flour and mix with a handheld mixer for at least 30 seconds (GF flour is different than wheat.. You want to mix well). Add the cauliflower, green onions, bell pepper, and celery to the mixture and mix just until combined.
Heat the waffle iron and let the batter sit for at least 20 minutes. Once the waffle iron is ready and the batter has had a chance to sit, follow the instructions for your waffle iron and cook them like normal waffles. Mine take about 1-2 minutes on each side.
To soften cauliflower: I just put the cauliflower in a bowl with a tiny bit of water, cover with a plate, and steam it in the microwave for about 2 and a half minutes, until it’s tender.
To soften the celery: I put in a bowl, cover it with water, and cook in the microwave for 3 minutes, or until tender.
I have not learned how to reheat these in a way that does not dry them out, so they really do not keep well. My daughter will still eat them, but they do dry out when reheated (no matter how I try to reheat them). If you find a way to reheat them without drying them out, PLEASE leave a comment and tell me about it! Thanks!

This recipe was adapted from the original recipe here, Savory Veggie Waffles