This is our all time favorite winter (smooth and creamy) soup this year. I make big batches at a time and for meal prep. Plus most of the ingredients are anti-inflammatory. Perfect food during flu season and this cold weather. We are not sick and rarely get sick but I truly believe prevention is key, importance of gut health since 80percent of our immune system is in the gut and that food is medicine. The healing properties of plants. Eating a nutrient rich, unprocessed and a plant based food plays a big role, on top of your healthy lifestyle.
.Inflammation is the body's natural protective response to illness, stress and infection. However, some illnesses and diseases cause the body's immune system to malfunction, leading to chronic inflammation.
Growing up in the Philippines, we used a lot of herbs and spices for richer aroma and flavor, not really knowing their compounds. All we knew was it smelled good, tasted good and good for the body.
Anti inflammatory ingredients:
. Garlic - Raw garlic has antibacterial and antiviral properties like allicin. It contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. Organosulfur compounds may lower the production of substances in the blood that boost inflammation.
. Onion - Quercetin, a flavonoid in onions that acts as an anti-inflammatory in the body, inhibits low-density lipoprotein oxidation (an important reaction in the atherosclerosis and coronary heart disease).
. Celery - High in phytonutrients, anti-inflammatory components and antioxidants like phenolic acids, caffeic acid and ferulic acid, as well as flavanols like quecetin.
. Bay leaves - It has the ability to detoxify the body, slow aging process, speed wound healing, antibacterial, reduce inflammation and alleviate respiratory issues. The leaves contain phytonutrients called parthenolide, which can reduce inflammation when topically applied to affected areas like sore joints and also through consumption.
. Ginger - Anti-inflammatory and contains gingerol, a substance with powerful medicinal properties
. Lentils - Rich in fiber and phytonutrients, help lower CRP, and indicator of inflammation found in the blood. Also rich in magnesium which help reduce inflammation. Soaking overnight may reduce anti-nutrients like phytate, protease inhibitors, lectins and tannins. Dehulling (removal of seed coat) improves taste and reduce anti-nutrients.
. Kale - A nutrient-dense food, rich in calcium, iron and disease fighting flavanoids. High in antioxidants like quercetin and Kaempferol. Antioxidants are substances that help counteract oxidative damage by free radicals in the body.
. Butternut Squash - High in antioxidants, rich in vitamin C and boosts immune system.
. Coconut Milk - Aids in reduction of joint pain and inflammation. Coconuts contain a lipid called lauric acid that is known for its antiseptic properties and supports immune system and has antimicrobial properties. It assists the body in fighting infections caused by bacteria, viruses and fungi.
. Sweet Potatoes - High in fiber, vitamin C, E and phytonutrients called beta - carotene and also contain cyanidin, a phytochemical that acts as a strong antioxidant and has been shown to have anti-inflammatory properties.
. Himalayan pink salt - It contains 98 percent sodium chloride and has trace minerals like potasium, magnesium, calcium and iron. Antibacterial, anti-inflammatory, loosens mucus and removes pathogens in the air like pollen.
himIngredients:
3tbsp oil
1 bulb garlic (minced)
1 medium onion (chopped)
3 stalks celery (chopped)
2 cups lentils (soaked overnight, rinsed and de-hulled)
4cups butternut squash ( chopped, optional: baked )
3 Idaho potatoes (chopped)
1 can coconut milk
1 carton vegetable stock (32 oz)
4 cups water
1/4 cup ginger (peeled and chopped)
2 cups kale (chopped)
5 bay leaves
Himalayan salt and pepper to taste
Optional: 1 large sweet potato (diced)
Your favorite garnish
Instruction:
1. In a saucepot or crock, add oil, onion, garlic, celery for 5minutes until lightly brown.
2. Pour the vegetable stock. Add 1 and half cup (soaked and de-hulled) lentils, Idaho potato, butternut squash, coconut milk, ginger, bay leaves and water till it almost fills up the crock.
3. Boil for 10-15min till the potatoes are soft then take out the bay leaves.
4. In a high speed blender, transfer half of the contents and blend well till smooth. Pour in a separate bowl. Transfer the rest to the blender and blend well. Return all the smooth and creamy soup to the crock or pot.
5. You can add the 1/2 cup of lentil, sweet potatoes and kale for texture. Season with salt and pepper to taste.
6. Simmer on medium heat for 20min. You can add water according to your desired consistency. Mix.
7. Optional: Garnish with coconut milk, cilantro, basil or parsley. Enjoy!
3tbsp oil
1 bulb garlic (minced)
1 medium onion (chopped)
3 stalks celery (chopped)
2 cups lentils (soaked overnight, rinsed and de-hulled)
4cups butternut squash ( chopped, optional: baked )
3 Idaho potatoes (chopped)
1 can coconut milk
1 carton vegetable stock (32 oz)
4 cups water
1/4 cup ginger (peeled and chopped)
2 cups kale (chopped)
5 bay leaves
Himalayan salt and pepper to taste
Optional: 1 large sweet potato (diced)
Your favorite garnish
Instruction:
1. In a saucepot or crock, add oil, onion, garlic, celery for 5minutes until lightly brown.
2. Pour the vegetable stock. Add 1 and half cup (soaked and de-hulled) lentils, Idaho potato, butternut squash, coconut milk, ginger, bay leaves and water till it almost fills up the crock.
3. Boil for 10-15min till the potatoes are soft then take out the bay leaves.
4. In a high speed blender, transfer half of the contents and blend well till smooth. Pour in a separate bowl. Transfer the rest to the blender and blend well. Return all the smooth and creamy soup to the crock or pot.
5. You can add the 1/2 cup of lentil, sweet potatoes and kale for texture. Season with salt and pepper to taste.
6. Simmer on medium heat for 20min. You can add water according to your desired consistency. Mix.
7. Optional: Garnish with coconut milk, cilantro, basil or parsley. Enjoy!
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