This time of year we think it is fair to say we gravitate towards more broths and soups to help warm up our insides. The great thing about soups is that they are an incredible way to jam pack your meal full of vegetables and are easy for your body to digest. If you are trying to work on your gut health, we cannot encourage you more than to introduce as many organic broths and soups into your diet, to help nourish your gut deeply and take the load off your digestive system. When it comes to choosing the right plant goodness to build your soup from, we always favor local, seasonal and organic produce. Read more about this on our blog here. Take a look below to see one of our favourite soups to enjoy during winter.
Contains omega 3 to help balance our inflammatory mediators, contains phytonutrients kaempferol that helps to reduce the impact of allergies via the down-regulation of IgE antibodies, a rich source of vitamin A, chromium, manganese, selenium and zinc. The glucosinolates in broccoli help to activate phase 2 liver detoxification to excrete toxic substances from the body (these include the recycling of hormones such as estrogen). Broccoli also helps to decrease the risk of cancer via its antioxidant, anti-inflammatory, and pro-detoxification components
Lemon is a household favourite, however, most people do not use it in its entirety. In each of our recipes where lemon is featured, we like to use the rind, flesh, and juice to get more bang for our buck, never-mind the incredible flavour. We love lemon because it enhances immunity, promotes a healthy heart, helps to fight cancer, increases iron absorption, boosts weight loss, improves skin health, supports digestion and prevents kidney stones.
Fennel seeds have been enjoyed for centuries to help reduce bloating, regulate blood pressure, purify the blood, reduce acne and oxidative stress, as well as, improve eyesight. We love adding fennel seeds to dishes such as these as they really deepen the flavours of this dish and allow our body to absorb the nutrients more readily.
Kale provides our body with an abundant source of plant-based iron, calcium, Vitamins A, C, K, as well as an abundance of antioxidants. Kale is incredible to reduce inflammation in the body as it contains Omega 3 Fatty Acids to support healthy hormones, heart and brain function.
Despite their small size, chia seeds are one of the most nutritious foods on the planet, as they are loaded with fibre, protein and omega-3 fatty acids to increase satiety, lower risk of heart disease, increase bone density, regulate blood sugar, reduce chronic inflammation and promote glowing skin.
Ghee is similar to clarified butter, which is created by heating butter to remove the milk solids and water making it lactose-free hooray! Ghee has an almost caramel-like flavour, making it extremely moorish and takes your food to the next level. Not only does ghee taste amazing, it offers some incredible benefits for the body, these include; rich source of Vitamin A, E, K which help to maintain healthy vision and glowing skin, contains Conjugated Linoleic Acid (CLA), which helps to reduce body fat, preventing cancer, reduce alleviating inflammation and lower blood pressure.
Bone broth is an incredible source of collagen, proline, glycine, and glutamine that have the power to truly transform your health. These healing compounds help to strengthen the integrity of your gut, boost your immune system, reduce systemic inflammation, reduce anxiety and depression and help support glowing plump skin. The best thing about bone broth is that is is easy for the body to absorb acting like a big warm hug to your insides. We love using Meadow and Marrow Bone Broth as they do all the hard work for you. Most importantly Meadow and Marrow Bone Broth is made from the finest Australian Grass-Fed Beef Bones and does not contain any nasties.
Broccoli, Fennel & Lemon Soup
2.5 cups organic bone broth or stock (use veggie stock if vegan)
1 head broccoli
½ bulb fennel
½ bunch black kale (a.k.a Tuscan kale)
1 tbsp organic grass-fed ghee (use coconut oil if vegan)
3 stalks celery
Zest 1 lemon
Juice ½ lemon (enjoy the other half in a mug of warm water while you cook)
¼ cup of organic coconut milk
⅓ cup chia seeds
1 tsp dried chili flakes
A good pinch of sea salt and black pepper
- Heat the ghee/coconut oil in a large saucepan over medium heat. Add the fennel, stir regularly and cook for 5 minutes or until it begins to soften. Once cooked, take the pan off the heat and add the fennel to your blender.
- Boil your kettle, once boiled pour the water in a large saucepan and cover with a steam basket. Add the broccoli and kale and gently steam until they begin to change colour. This should only take 5 minutes.
- Pour the bone broth/vegetable stock into your blender and add all of the remaining ingredients (excluding the chia seeds).
- Blend until the soup reaches your favoured consistency.
- Once blended add the chia seeds and gently stir them through with a wooden spoon to combine.
- Pour into 6 bowls and top with walnuts. If you aren’t serving this many people we love to transfer it into our glass jars to freeze and enjoy at a later date. Just make sure when freezing you leave a little bit of room to allow the jar to expand in the freezer and avoid smashing.