Fact: The way we prepare our food changes its nutrient content. So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F. This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form. With moist heat, there is now browning or charring occurring. Also, in a soup all of the nutrients are cooked into the broth instead of drained out. So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.
Is it possible to make a whole foods plant based soup that isn’t medicinal magic? Flavor it up with ginger, garlic, and onion, Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom. The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!
Variety on Variety
Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless. Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado. There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.
Feeling lazy? Me too. I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!
Soup is a great option. Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked. Please try making at LEAST one of these recipes this winter!
3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD! I make a different version of this soup at least every week lately. Broccoli and onions one day. Zucchini and mushrooms another. The ginger, turmeric though. So divine. Give this a try!
The Hero Pot
A large pot
1 red onion
2 garlic cloves
1 small chunk of ginger
1 tbsp ground or fresh turmeric
1 sweet potato
1 cup red lentils
~6 cups filtered water
~1/2 cup broccoli
~1/2 cup celery
~1/2 cup mushrooms
~1/2 cup peas
Lime and avocado to garnish
Prep ingredients: chop vegetables, mince garlic + ginger
Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
Hope you had a lovely fourth! Unfortunately, after the stress of the RD (registered dietitian) exam (yes! I passed! 😀), I have not given myself a break and managed to get a pretty nasty cold. My 4th consisted of a couch, good books, and the most hydrating foods I could get my hands on. I drank lots of boxed coconut water, ate an entire watermelon, and had a few oranges, cherries, and fresh picked raspberries here and there; that is all that sounded good to me.
This is what I made myself for breakfast today:
Was going to make a green smoothie bowl of some sort, but was craving something hot and savory. Holy **** it hit the spot. It would be a disservice not to blog about it.
Thai Coconut Curry Soup
Serves ~6 people. 2 ladles per serving.
Keep in mind I did not measure anything. I am amazed at myself- this is truly a special moment. Perseverance and practice make progress. ! Feel it out, use what you’ve got in the fridge, and at first tread lightly with the spices and continue to add until you’ve got the mastermind punch of spice that you desire. 🙂 Throw some fun in too. Makes it taste better.
2/3 box of low sodium vegetable broth
half of a 1lb bag of baby carrots
2 cloves of garlic (used the tiny holes on the cheese grater to finely mince)
1 large marble sized chunk of fresh ginger, peeled (used the tiny holes on the cheese grater to finely mince)
1 can of coconut milk
~1/2 tsp cayenne (you can always add more if needed)
~2/3 tsp turmeric
~2/3 tsp chili powder
1/2 large yellow onion, diced
1 large stalk of celery, roughly chopped
1 boiled potato, peeled and cubed (I always have boiled potatoes in the fridge, yum!)
1/4 head cauliflower, rough chop
1/4 can of Eden’s black soy beans (mom meant to get black beans, w.e)
4 handfuls of baby kale, roughly chopped (I am so lazy I just ripped it up with my hands)
fresh mint and lime to top / garnish
Steps: this is how I made it, I am sure there are better ways…
Pour the veg broth in a med/large pot and bring to a boil with the carrots. (If you decide to substitute winter squash or sweet potato for carrot, I still recommend putting these in first to boil, as well as maybe your cubed potato if it is not pre-boiled already). This allows the carrots to cook and get soft and sweet, as well as add some flavor to the broth.
While waiting for the boil, with the smallest setting on a cheese grater (or just mince), grate the garlic and ginger into the pot. Add in onions, coconut milk, and spices. Allow to boil for about 5 minutes, and turn down heat to simmer.
Add in the celery, boiled potato, cauliflower, and black beans. Let simmer about 2-5 minutes.
I actually put the chopped kale in my serving dish and ladled the soup on top of the kale. I don’t want my kale to lose its beautiful green color or nutrients. Definitely add that in last, after you turn off the heat.
Enjoy with fresh mint and a generous squeeze of lime! Yum!
Make it your own!
I did not plan on making soup today, I simply used the random veggies I had in the fridge and things I happen to find in the cupboard. Play with different vegetables that you might have like bell peppers, zucchini, basil, idk, mm brown rice? Go crazy with it! Nom nom! xoxo much love and good health to you and to me!!
Mmmm ❤ Warming from the inside out. Home for Thanksgiving, and I am beyond grateful for the homemade vegan comfort food that my incredible mother makes. She likes to follow recipes 100% first, and then tweak them here and there.
Bob’s Red Mill Three Seed Bread for your bread machine is SO good! You know what Dr. Fuhrman says? The whiter the bread, the closer to dead. The recipe calls for more white flour than whole wheat, but my mom switched it. Here is the recipe she makes:
1 1/4 cups water
2 Tbsp maple syrup
2 Tbsp oil
1 cup Unbleached White Flour
2 cups Whole Wheat Flour
1 1/2 tsp salt
1/3 cup flaxseeds
2 Tbsp sunflower kernels
1 Tbsp poppy seeds
2 Tsp active dry yeast
Add ingredients to bread machine in the order recommended by the bread machine manufacturer and select basic bread cycle. Let cool completely on a wire rack before slicing. Makes 1 loaf.
Maple Balsamic Dressing
This is a Jack Tar steal ❤ If you’re ever around the Boston area, I highly recommend checking it out. Their black bean burger with no cheese and sweet potato fries is my favorite thing ever, and I literally always have that for dinner the first night back from school. They have amazing salads and vegan thai lettuce wraps too! Soo good.
When I come home from school, mom knows I’ll be asking for her chili and cornbread. Yesterday, I had fun helping her make it. When my dad got home from work, he started stirring the pot, too. A memory I will never forget. A bowl of chili is more than a bowl of chili, it is comfort, love, and a healthy meal for strength and vitality. Enjoy ❤