Makes: 5 servings
I am an absolute soup junkie and always have one cooking on the stove. It’s a great way to get a big amount of nutrients into your body in just one bowl, and a great way to sooze your digestive system. Mushrooms rank up high on any anti-cancer food list, especially the mighty shitake and reishi. This soup can be made using a variety of mushrooms and provides a wide array of antioxidants, B vitamins, selenium and other essential nutrients.
1 tablespoon extra-virgin olive oil
1 small to medium onion, roughly chopped
1 rib of celery, roughly diced
16 ounces mushrooms, cleaned and quartered (you can use button and crimini mushrooms)
5 cups vegetable broth
1/2 flat teaspoon of dried thyme
3 tablespoons of roasted almond butter
1 cup unsweetened almond milk
2 tablespoons toasted sliced almonds
2 tablespoons minced fresh parsley
Sea salt and pepper, to taste
1. In a large soup pot, heat extra-virgin olive oil over medium heat. Cook onion and celery about 5 minutes or until softened.
2. Add mushrooms and cook for another two minutes, stirring throughout.
3. Add vegetable broth and thyme, then sea salt and pepper, to taste. Bring to a boil, then reduce heat to low and simmer uncovered for about 10mns until vegetables are tender.
4. Add almond butter. Transfer to a blender and puree the whole lot.
5. Put back in the pot over low heat, stir in almond milk, add sea salt and pepper to taste.
6. Serve soup in bowls and garnish with fresh parsley and toasted almond slices.
Tip: This soup is equally nice without the almond butter and toasted almonds. You can also garnish with slices of sautéed mushrooms.
Makes: 4-6 portions
Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Spinach is one of my favourite leafy vegetables and I always have some handy in my fridge. It is Nutritional Powerhouse and packs in lots of iron, Vitamin K, A, C and Calcium and is packed with powerful antioxidants.
350g asparagus spears, stalks chopped, woody ends removed.
3 shallots, diced
2 cloves garlic, minced
2 large handfuls of spinach
700ml vegetable stock (fresh if possible)
1 tablespoon Coconut oil
Olive oil for drizzling (optional)
Himalayan pink salt and cracked black pepper
Tip: You can save some asparagus tips and put them into the soup before serving.
Makes: 4-6 portions
Kale is one of my favourite leafy vegetables and I always have some handy in my fridge. It is often referred to as the"Queen of Vegetables' and a 'Nutritional Powerhouse'. Kale is low in calorie, high in iron, high in Vitamin K,A, C and Calcium and is packed with powerful antioxidants. Its an anti-inflammatory food, great for cardiovascular support and is a great detox food. Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.
1 Tbsp. Coconut oil
1 medium onion, diced
4 cloves garlic, minced
1 medium cauliflower, trimmed and cut into bite-sized slices
4 c. water
small bunch of curly kale, stems removed and leaves chopped
1/4 c. fresh dill, chopped fine
1 tsp. Himalayan pink salt (or more to taste)
1/2 tsp. ground black pepper
Makes: 4-6 servings
Soup is always a great warm-up in the winter weather, and many of them contain cold and flu elixirs that will make you feel better in no time. This is one of my absolute favourites because it not only tastes amazing, I can also literally feel it working its magic. Made with super nutritious squash, ginger which acts as an expoterant, turmeric thats anti inflammatory, you'll be better in no time! I suggest you have a soup-making day and freeze enough to thaw out when you find yourself sniffling and coughing.
Tip: I make the coconut milk by mixing 3 teaspoons of coconut powder with 200ml of water. Incase you're wondering, the calories of 200ml coconut milk made this way is just 70kcal!
Makes: 6 servings
Total Time: 40mns
This fat-free, cholesterol-free, low-calorie soup provides major health benefits from the sweet potato, a much better alternative to normal potatoes. Sweet potatoes are a great source of beta-carotene, vitamin A, and healthy carbohydrates and they don't spike your blood sugar up quickly unlike normal potatoes.
3 cups water
3 cups peeled, diced sweet potato
1/4 cup julienne-cut peeled fresh ginger
1 teaspoon stevi sugar
3/4 teaspoon salt
Source: Recipe:Health.com; Picture: Rita Maas
Makes: 2 servings
Total Time: 10mns
This is a very fresh soup, especially good served in warmer weather. The Live yoghurt provides lots of good bacteria for the digestive system. Being 96% water, cucumbers are great for keeping you hydrated and cool; They are also a good source of many vitamins such as A, B and C.
2 small cucumbers grated
150g low-fat natural Live yoghurt
2-3 tablespoons freshly chopped mint
50g very small fresh peas or cooked frozen peas
100ml good vegetable stock
Freshly ground black pepper (to taste)
A little Paprika spice
A few sprigs of fresh mint
Tip: You can also blend all the ingredients in step one for a smooth creamy soup! Serve with wholewheat croutons if desired.
Source: The Optimum Nutrition Cookbook
Makes: 6 Servings
Total Time: 75mns
Squashes and sweet potatoes are a great superfood with one cup providing 300% of the daily value of Vitamin A. They are also an excellent source of Vitamin C, and one of the few vegetable sources of Vitamin E. This soup is full of nutrients and an easy last minute meal-alternative. You can add Chicken if you want the added protein.
1 tablespoon coconut oil (you can use canola oil too, but I prefer coconut oil for its health benefits)
1 small onion, chopped
1 tablespoon minced fresh ginger
1 pound butternut squash, peeled and diced
1 pound sweet potatoes, peeled and diced
1 medium-size Yukon gold or russet potato, peeled and diced
6 cups water, chicken stock, or vegetable stock
Salt to taste
Tip: You can make this a day ahead and refrigerate. Reheat gently. The soup freezes well. Once thawed, whisk well to smooth out the texture, and reheat.
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