Seafood Stew: CWB-style Cioppino [RECIPE]

Soup might be my favorite thing ever. My more-than-mild obsession with soup has become a running joke between me and Loren — I say, “I love soup. Did you know that about me?” and he says, “No! I had no idea.” This week’s Seafood Stew with White Wine Reduction is a combination of an Italian-style cioppino and a “put whatever’s in your fridge into the pot” soup. It turned out amazing, and I made enough to last us all week for dinner. 

Cold weather brings out the soup-lover in me like nothing else, and I’ve gone as long as a week straight eating it for every meal (including breakfast!) more than once this season already. I love how instantly warming it is to lap up the steaming broth — and I hate being cold, so it’s truly a winning combination.

Soup is also a vehicle for my daily dose of bone broth, so it saves me a bit of time and an extra coffee mug to just eat it for breakfast.

seafood stew

Seafood Stew for Breakfast? No! (Sneak peek) 

I mentioned eating soup for breakfast, but this particular recipe isn’t one of the ones I’ve adapted for breakfast. While I’m definitely a person who will eat non-breakfast food for breakfast, I didn’t find myself wanting to eat seafood first thing in the morning. (If you’re into it, by all means, go for it! It just wasn’t calling to me in the morning hours.) I’ll share a “souper” simple breakfast soup with you soon, so get excited for that! There’s my big “sneak peek”!

In the meantime, enjoy this deliciousness, which can be served with rice, tiny pasta, a big hunk of crusty bread, or none of the above — I included a few sunchokes from the garden in this recipe, so that’s a small amount of starch if you’re trying to stay low(-ish) carb.

Intuitive Cooking

As usual, I did minimal measuring. That’s the beauty of soup — it doesn’t have to be exact. It also doesn’t have to have these EXACT ingredients. I opted for all wild-caught, fresh seafood. Clams are usually included in seafood stew. If you like them, knock yourself out. I don’t love them so they aren’t included. Crab is another delicious option that wasn’t available when I made this. You could also opt for larger shrimp or prawns, again not available when I made this.

Be creative! Have fun, and enjoy being in your kitchen! This one takes a while, but it’s worth it to have something awesome waiting for you when you get home on these cold winter days!

Seafood Stew with White Wine Reduction
Serves 6
an easy take on Italian cioppino with a few extra ingredients
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  1. 1 lb squid
  2. 1 lb white fish (I chose wild cod)
  3. 1 lb bay shrimp (also called "salad shrimp")
  4. 1 lb mussels
  5. 2 cups (or a large jar) seafood stock -- chicken or veggie stock works too if you don't have seafood stock
  6. 1 (26 oz) box POMI Strained Tomatoes
  7. 3 cloves garlic -- chopped or pressed*
  8. 2 lemons (finely zest one, largely grate the zest of the other, slice for garnish)
  9. 4-5 sunchokes, diced
  10. 2 large carrots, chopped
  11. 3-4 ribs celery, chopped
  12. 1 large yellow onion, chopped
  13. 2 tbs tomato paste
  14. 1 cup dry white wine (like a chardonnay)
  15. fresh herbs, chopped* (oregano, parsley, rosemary, sage, or a combination)
  16. 2 tbs avocado oil or EVOO
  17. Real Salt
  18. Black pepper
  19. OPTIONAL: cracked red pepper, Pecorino Romano
  1. Mince the garlic and set aside
  2. Clean the squid and chop them into 1-inch rings
  3. Clean mussels if needed
  4. Cut fish filets into 2-inch pieces
  5. Heat oil in a large pot over medium heat
  6. Add chopped onion, carrot, and sunchoke to the oil and saute until tender
  7. Add garlic and stir until garlic becomes fragrant and golden brown
  8. Add the squid in and reduce the heat -- you want them to cook slowly over about 10 minutes to avoid them turning rubbery
  9. Add in the white wine and the large strips of lemon zest, raise heat again and cook for about 5 minutes
  10. Add the strained tomatoes, the tomato paste and the chopped fresh herbs (leaving a bit of parsley for garnish at the end)
  11. Raise the heat for a few minutes to get things boiling and then reduce down to a simmer and cover for another 15-20 minutes
  12. Add a generous pinch of salt and as much black pepper as you want (I used about a teaspoon) before covering
  13. Squeeze the juice of 1 lemon into the pot taking care not to allow any seeds in
  14. Add in the rest of the seafood and cook for another 5 minutes or until the mussels open and the cod is opaque
  15. Remove the large slices of lemon zest
  16. Serve over your choice of starch (or without one at all) and top with more fresh parsley, the finely grated lemon zest, and grated Pecorino Romano cheese.
  1. *I often have my garlic herb salt on hand to create short cuts in recipes like this. I included the garlic and herbs separately for those who don't have this wonderful blend on hand, but if you have it or something like it, feel free to use it instead of doing all the garlic and fresh herb chopping. I will often still add more fresh herbs to increase the green quota in a dish, but this blend will save you so much time in the kitchen. Just a word to the wise!
Adapted from Epicurious
Adapted from Epicurious
Cultivated Wellbeing

Roasted Pumpkin Soup with Pomegranate Bacon Sauté

So it’s the new year, and we’re officially deep in the winter months. Though the last few days in the Bay have started to get a bit warmer, we’ve had some of the coldest days I’ve experienced since living here in the last couple of months. Our garden froze over – destroying some of our succulents and tipping over my baby brassicas (don’t worry, they’re mostly fine now), and each morning every blade of grass in the yard sparkled with ice.

mmmmmm! Dexter loves soup!

mmmmmm! Dexter loves soup!

When it’s cold out, I personally can’t get enough soup. I love soup at almost any time of year, and I often joke that I could have soup for every meal. But in the winter sometimes I’m serious, and I do have it at every meal! That being said, soup isn’t limited to just cold weather.

Have you ever noticed that even in parts of the world that remain warm year-round, soups and stews are staple foods? Thailand has coconut curry, tom yum, and tom kha; Vietnam has pho; India has stewed legumes and meats; nearly everything in Ethiopia is stewed with rich sauces; Mexico has menudo, tortilla soup, and pozole, and the list goes on and on.

Why is this?

Soups have greater function than just warming the body — in fact, in warmer parts of the world, not only are they hot in temperature, they’re often extremely spicy, causing the eater to sweat, thereby cooling the body instead of warming it as the sweat evaporates off the skin. Soups also function as an ingredients-stretcher. Maybe there’s a bit of meat, a bit of veggies, some fresh herbs, and that’s it. Soup! Maybe there’s a bit of way too many things, and they all need to be used before they go bad. Soup! (I call that particular model “Kitchen Sink Soup.”) With just the right touch, you can make nearly anything delicious in soup form. Last week’s recipe focused on the health benefits of broth. Well guess what broth’s great for!

I love this recipe, because it’s sweet and salty with a healthy dose of umami.pumpkins2

It’s easy to associate pumpkins with fall, but they’re actually in season for quite a while afterwards. I absolutely love using winter squash in cooking, especially when I’m making a lot of food at once. Whether its kabocha squash in a thai curry, spaghetti squash quiche, butternut squash soup, roasted acorn squash, or stuffed delicata, cooking with winter squash is a good way to ensure that you’re getting a nutrient-dense source of carbohydrates in a delicious package.

Fun facts about pumpkin:

  • Rich in both vitamin A and beta carotene, (which can convert to vitamin A in the body. Vitamin A is great for cardiovascular health, skin health, and eye health)
  • Full of healthy antioxidants and phytochemicals to help ward off harmful free radicals
  • Full of fiber, which keeps you full longer and helps you go #2 as long as you’re well-hydrated
  • Easy to cook and freeze for later
  • Absolutely delicious in a post-workout smoothie, and great for replenishing the body for muscle recovery
  • Find out more about pumpkin and other winter squash in this awesome post at Health Perch

Looking for even more pumpkin-y goodness? Guess what, I have a whole eBook filled with recipes dedicated exclusively to pumpkin! DOWNLOAD IT NOW.

Here’s the recipe!

serves 4 as a main 6 as an app



  • 1/2 medium pumpkin – roasted and peeled – or 2 cans/boxes (roasting a pumpkin is simple: cut half, remove the seeds, place in a pan face down with about 1/2 and inch of water and a table spoon of olive oil or butter, and roast on 375 for 30 to 40 minutes)
  • 2 cans broth or water
  • 1 can coconut milk
  • 2 tbs ghee
  • 1 tbs rendered bacon fat
  • 2 large sprigs fresh oregano, chopped
  • 2 large sprigs fresh sage, chopped
  • large pinch ground clove (a few shakes into the pot)
  • 1/4 tsp cinnamon
  • 1/2 tsp REAL or sea salt
  • fresh ground black pepper to taste
  • 1-2 tsp apple cider vinegar
  • 1 tsp maple syrup
  • seeds of 1 pomegranate
  • 4 to 6 slices cooked pasture bacon, chopped into small pieces


  1. Heat ghee and bacon fat in a large pot until gently melted
  2. Add in pumpkin, stirring in and breaking apart the large chunks into smaller ones
  3. add in the stock or water and let simmer for a few minutes until it looks like the pumpkin is quite soft (~5 minutes)
  4. add in clove, cinnamon, salt, pepper, and vinegar and let simmer a bit longer
  5. Using an immersion blender, begin to puree the mixture, slowly adding in the can of coconut milk and maple syrup
  6. Continue to pulse with immersion blender and add in fresh oregano and sage, incorporating them completely without cooking all the flavor out.
  7. Serve hot with bacon pomegranate sauté and/or a dollop of full fat organic greek yogurt

For the Sauté

  1. Reheat cooked bacon pieces, pomegranate seeds, and a pinch of salt
  2. Cook until fully incorporated, but don’t let the seeds get mushy (feel free to add in a little extra bacon fat or ghee if you want it to be more cohesive)
  3. Portion it out with the soup and serve warmpumpkinsoup1

Looking for even more pumpkin-y goodness? Guess what, I have a whole eBook filled with recipes dedicated exclusively to pumpkin! DOWNLOAD IT NOW

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