Prebiotic & Probiotic Winter Stew

Serve with Seed Crackers on a cold winter's night!

This stew includes garlic, artichokes & leeks all of which are great prebiotic foods. Additionally it has green olives which are probiotic super foods. A clinical study has shown that eating 12 green Sicilian olives for 30-days can reduce oxidative stress and inflammation, aid in weight loss, and improve digestive health. You can make this vegan and add yams or paleo and add chicken. It's up to you.


  • 2 cans of roasted tomatoes

  • 1 can of diced tomatoes

  • a dozen cloves garlic

  • 1 small can of diced green chilies

  • 3 small zucchini sliced

  • 2 leeks sliced

  • a can of artichoke hearts in water (Trader Joes)... cut each one in half

  • a package of crimini mushrooms sliced

  • 2 T apple cider vinegar

  • 1 T maple syrup

  • 2 tsp. Italian spice mix

  • 2 tsp. garlic granules

  • salt and pepper to taste

  • add approx 20 chopped green olives at the end

  • serve with fresh chopped cilantro


Add shredded cooked chicken and/or yams

Use your favorite hot sauce to spice it up. I was luck enough to find this fermented spicy kimchi stiracha sauce!


Throw everything in a pot and cook with lid on medium until it is bubbling and then turn to low and cook until veggies are desired tenderness. I had chicken in my pot so I cooked it for another hour and twenty minutes after I turned it down to low.

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