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With all of the reports on how bad bacon, sausage, and processed meats can be for us, it’s important to realize that good quality meats exist and to make sure you choose wisely! Try to shop from local producers, when you can, and choose those products free of binders, fillers, preservatives and raised without antibiotics or hormones.

For my Spolumbo’s Sausage & Vegetable Soup you will need:

  • 4 Spolumbo’s Sausage (I used their Chicken Sausage with Sundried Tomato and Basil, available at Co-op Grocery Store)**
  • 1 tbsp coconut oil
  • 2 medium carrots, chopped
  • 1 medium zucchini, cut into 1/4″ half moons
  • 4 celery stalks, chopped
  • 2 garlic cloves, chopped fine
  • 1 medium yellow onion, chopped fine
  • 14.5 ounce can organic diced tomatoes
  • 1 litre of organic, low sodium chicken stock
  • 1 tbsp fresh thyme, chopped fine
  • sea salt and pepper

** You can use your favourite type of sausage, just make sure it is good quality with no preservatives, fillers, binders and is gluten free. I love Spolumbo’s because they are a local Calgary company and have a great quality product.

In a pan, over medium heat, add a small amount of coconut oil and remove the sausage from casing into pan. Break up the sausage into small pieces while cooking. Should take about 8 minutes.

In a pot, add coconut oil, onions, celery, carrots, zucchini and cook over medium heat until onions are translucent, about 10 minutes. Now add the garlic and cook for 2 minutes, until fragrant. Add tomatoes, chicken stock, fresh thyme, and sausage. Cook on low heat for 30 minutes, stirring occasionally. Add salt and pepper to taste.

Soup will keep in an air tight container in the fridge for one week, and can be frozen for up to 6 months.

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