Immune Boosting Vegetable Soup
Hearty and healthy, immune boosting vegetable soup. Perfect for Fall and Winter!
Hello, hello! I hope everyone is having a great week and for those of you in Hurricane Florence's path, I hope you are staying safe and dry.
Today, I have for you a hearty vegetable soup. This is one of my favorite Fall recipes and the best part is that it's extremely healthful and nourishing. It's basically just a bunch of organic veggies and anti-inflammatory herbs simmered in organic bone broth. This tastes even more divine with a thick slice of toasted paleo bread.
A few things to note before jumping in and making this...
QUALITY OF PRODUCE
Where are you buying your vegetables? Are they organic? Are they grown locally or have they traveled some distance? Are they sprayed with pesticides?
I highly recommend buying your produce from a local farmer, one that you know and trust. This way, you can ensure that you are buying the highest quality food, you are supporting your community and a small business, and the produce has not traveled some way so it is far more fresh. Don't be fooled into thinking all farmers in your local area or at the weekend market practice organic methods. You must ask your farmer and inquire about their regulations in regards to their food. Even better if you can schedule a tour to visit the farm yourself!
If you are not able to build this relationship or purchase your vegetables this way, head to your local grocery store. Shop only in the organic section, eliminate plastic bags and look at where your food has come from. Typically I find the best veggies at Lidl, Trader Joe's and Wholefoods.
VEGETABLES OF CHOICE
This recipe will work with any combination of vegetables. If you prefer some extra complex carbs in your soup, add some sweet potato and/or root vegetables. If you like more green, add some collards and spinach. If you fancy some protein, consider adding some grass-fed organic meat or plant based protein.
For their immune boosting properties, I consider the following non-negotiable:
Celery: Celery is an excellent source of antioxidantsand beneficial enzymes, in addition to vitamins and minerals, such as vitamin K, vitamin C, potassium, folate and vitamin B6.
Onion: In addition to high levels of vitamin C, onions contain numerous nutrients and phytochemical, many of which offer potential benefits for your immune system.
Garlic: Garlic has anti-viral and anti-bacterial properties. Garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Kale: Greens such as kale, spinach, and Swiss chard are immune-boosting foods that contain high levels of vitamin C, which not only packs a powerful antioxidant punch, it helps fight off infection and regenerate other antioxidants in the body, including vitamin E. They also contain folate, another immune booster.
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Immune Boosting Vegetable Soup
1/2 head cabbage, chopped (can be green, red, or mixed)
1 cup celery, diced
1 cup yellow onion, diced
3 cloves garlic, minced
1/2 cup rainbow carrots, diced
1 cup kale, chopped
4 cups organic bone broth
1 teaspoon oregano
1 teaspoon basil
1 teaspoon turmeric
salt and pepper to taste
1) In a large saucepan or dutch oven, melt 2 tablespoons grass-fed butter or ghee over a medium heat.
2) Add celery, onions, and carrots. Saute until lightly tender.
3) Stir in garlic and seasonings.
4) Add bone broth, cabbage, and kale.
5) Bring to a boil and then reduce heat. Simmer for 30 minutes on low, or until ready to eat.
Enjoy! Store in the fridge. This soup will last 3-5 days.
Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.
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