GINGER AND GREENS SOUP

Ginger does contain numerous other anti-inflammatory and antioxidant compounds beneficial to health such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin, and salicylate. Ginger provides a variety of vitamins and minerals.

SERVES 5 COOKING TIME  1 hour

Ingredients

1 large sweet onion

2 Tablespoons olive or flaxseed oil

1 teaspoon salt

1 large sweet potato

1 large leek, white and light green parts

1 bunch spinach

1 large bunch green chard

3 Tablespoons (45 g) chopped fresh ginger

2 cups low-sodium vegetable broth

2 to 4 teaspoons fresh lemon juice

freshly ground black pepper

Method

1. Chop the onion and cook in olive or flaxseed oil on low heat for about 30 minutes, stirring occasionally, until it is soft and beginning to brown.

2. While the onion cooks, wash, peel, and dice the sweet potato. Place it in a large pot with 4 cups of water. Wash the leek, spinach, ginger, and chard. Chop coarsely, and place them in the pot with the sweet potato.

3. Bring the water to a boil, reduce heat, cover and allow the soup to simmer for 30 minutes, or until the vegetables are starting to become tender. Add the cooked onions when they are ready. Finally, add as much vegetable broth as you like.

4. When the soup is done, stir in 2 teaspoons of lemon juice, a pinch or two of salt, and a little black pepper. Correct the seasoning and serve

BEETROOT ANTI-INFLAMMATORY SOUP

Betanin and violaxanthin are betalains that have gotten special attention in beet research. Beets are also an excellent source of folate and a very good source of manganese, potassium and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.

SERVES 4 COOKING TIME 45mins

Ingredients

1 tablespoon coconut oil (can use olive oil)

1 large yellow onion, diced

3 cloves garlic, smashed

1 tablespoon fresh ginger, finely chopped

3 large red beets, peeled and cubed into ¼ inch pieces + 1 teaspoon red beet, grated

4 cups + 1 cup vegetable stock

14 ½ ounces (1 can) coconut milk

½ teaspoon salt

¼ teaspoon black pepper, freshly ground

Method

1. In a pot large enough for the soup, heat oil over medium heat

2. Sauté onion 5 minutes. Add garlic and ginger and continue cooking an additional 5 minutes.

3. Add cubed beets and 4 cups stock. Raise heat to a boil, then reduce heat and allow to simmer approximately 20 minutes. Beets should be soft.

4. Puree soup in a blender or by using an immersion blender. If you would like a thinner soup, add some or all of the remaining 1 cup stock.

5. Stir in coconut milk, salt, and pepper.

6. Garnish each bowl with a ¼ teaspoon of grated beet

SUPER GREEN SOUP

It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

SERVES 4 COOKING TIME 20mins

Ingredients

600ml of water

1 head of broccoli

1 bag of spinach (200g)

1 tin of cannellini beans

a handful of coriander

4 cloves of garlic

2 teaspoons of cumin

2 lemons

salt and pepper

Method

1. Chop the broccoli into small pieces

2. Crush the garlic and place it in a frying pan with the cumin, salt, pepper and olive oil. Let this heat until it’s bubbling, at this point add the broccoli

3. Let the broccoli cook until it’s tender, then stir in the spinach and let that wilt

4. Place the (drained/rinsed) beans, lemon juice, coriander broccoli, and the spinach. Blend until smooth, then heat and serve.and salt into a blender with the water, the

DAHL MAKHANI VEGAN CURRY SOUP

Chickpeas, or garbanzo beans, are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. With so many vitamins and nutrients, chickpeas benefit the body in a number of different ways.

SERVES pot COOKING TIME overnight

Ingredients

1 cup dried whole urad dal

¼ cup dried black chickpeas (see notes)

1 tablespoon coconut oil

1 large onion, finely minced

1 – 2-inch piece ginger, finely minced

4 garlic cloves, finely minced

2 teaspoons cumin seeds

2 teaspoons crushed coriander seeds

3 medium tomatoes, finely chopped

1 teaspoon garam masala

1 teaspoon curry powder

½ teaspoon turmeric and chili powder

1 teaspoon sea salt

1 – 15-ounce can coconut milk

Method

1. Place the urad dal and black chickpeas in a pot and cover with a few inches of water. Set aside to soak for at least 2 hours or up to 12 hours.

2. Drain the water from the pot and add fresh water. Bring the water to a boil then reduce the heat to a low simmer, cover the pot, and let it cook until the chickpeas are soft, about 1 hour. Drain and rinse.

3. Heat the coconut oil in a large pan over medium-high heat. Add the onion and cook until soft, about 5 minutes. Add the ginger and garlic and continue to cook for 2-3 minutes, stirring often. Add the cumin seeds and coriander seeds to the pan and cook until fragrant, about 1 minute. Add the tomatoes and cook, stirring often, until the oil begins to glisten, about 5 minutes.

4. Add 1 cup of water, the garam masala, curry powder, turmeric, chili powder, salt, and the cooked urad lentils and black chickpeas to the pan and stir. Bring the pot to a boil then reduce the heat to low. Let it simmer, uncovered, for 20 minutes, stirring occasionally.

5. Using the back of a spoon, mash a few of the lentils. Stir in the coconut milk and heat through. Taste and add more salt if you’d like.

NOTES

Black chickpeas, also known as Kala channa or Bengal Gram, are similar to regular chickpeas only smaller and brown in color. I’ve only ever been able to find dried black chickpeas. If you can’t find them, you can substitute regular chickpeas. If you sub canned chickpeas you will not need to cook them.

HEALTHY BONE BROTH IMMUNE BOOSTER 

Benefits of Bone Broth: Minerals. Aside from the benefits of all the proteins and sugars, and whatever nutrients might be hiding in the marrow, bone broth is extremely high in minerals. Bones from land animals are rich in calcium, magnesium, potassium, and phosphorus, and fish bonesalso contain iodine.

SERVES pot COOKING TIME 24hours

Ingredients

Grass-fed beef bones, chicken carcass or any mixture of bones from wild or pasture-raised, healthy animals

Purified water

1 tablespoon vinegar (apple cider or white)

Method

1. Place bones into a large crockpot. You only need a few bones to make broth, but the more you can fit in the crockpot the better.

2. Fill with filtered water to cover all the bones completely (it’s okay if there are a few bones poking out of the water a little).

3. Add a splash (about 1 tablespoon) of vinegar.

4. Set your crockpot on low, and cook for at least 6 hours, preferably longer. Poultry bones can go as long as 24 hours, and beef bones can simmer for up to 48 hours.

5. When the crockpot is cool enough to handle, pour the broth through a sieve into a storage container or use tongs to pick the bones out.

6. Season with salt and pepper to taste. Use within 5 – 7 days or freeze for later.

Notes

After cooling in the refrigerator, you may get a thick layer of fat on top of your broth. See below for uses for this fat.