Health

Souper Healthy Urban Living!

January 10, 2018

One of the best parts of urban living is access to a plethora of grocery stores! I get my sneaky exercise in by walking to the store and burning calories. Remember the goal is to walk 10,000 steps a day!

Fresh foods offer your diet a wide range of vitamins and minerals that can heal, detoxify and fill you up with goodness. With the New Years “get in shape” resolutions and cold weather winter, I love these easy (15 minute prep time) recipes!

Tomato Bisque – Stress Soother
In Pot, Sauté 1 diced onion, 2 diced carrots and 2 diced celery stalks in olive oil 4 min
Add 1 (28 oz.) can diced tomatoes and 2 cups veggie broth
Season
Bring to a boil; cover and let simmer 1 Hr.
Puree in blender if desired; stir in ½ cup heavy cream

Creamy Cauliflower – Fat Burner
In pot, sauté 4 chopped leeks and 4 Tbs. minced garlic cloves in oil 10 min
Add 1 head chopped cauliflower, 1 qt. chicken broth and 1 Tbs. thyme
Bring to a boil; cover and let simmer 1 hr
Season; puree in blender, if desired

Broccoli Bliss – Bloat Buster
In Pot, sauté 1 diced onion, 2 minced garlic cloves and 4 chopped celery stalks in oil 5 min
Add 1 head chopped broccoli, 1 qt. veggie broth and ¼ cup rolled oats
Season
Bring to a boil; cover and let simmer 1 hr.
Puree in blender, if desired

Savory Beet – Fat Blocker
In Pot, sauté 1 diced onion and 4 minced garlic cloves in oil 4 min
Add 1 lb. peeled, chopped beets, 4 chopped carrots and 5 cups beef broth
Bring to a boil; cover and let simmer 2 hrs. Puree, if desired
Add ½ cup sour cream and 10 Tbs. red wine vinegar

Pumpkin Paradise – Sleep Promoter
In Pot, sauté 1 diced onion in oil 4 min
Add a pinch of saffron, ½ tsp. nutmeg, 1 (28 oz.) can pumpkin puree and 2 cups veggie broth
Puree in blender, if desired; add ½ cup sour cream
Top with pumpkin seeds

Spicy Black Bean – Inflammation easer
In pot, sauté 1 diced onion, 4 minced garlic cloves and 1 chopped jalapeño in oil 5 min
Add 1 qt. veggie broth, 2 (14 oz.) cans rinsed and drained black beans and 1 Tbs. ground cumin
Puree in blender, if desired
Garnish with avocado and fresh cilantro.

Veggie Contentment – Detoxifier
In Pot, sauté 1 diced onion, 2 sliced carrots and 3 minced garlic cloves in oil 3 min
Add 1 (28 oz.) can diced tomatoes, 1 qt. veggie broth and 1 Tbs. dried Oregano
Bring to a boil; cover and simmer 45 min
Add 1 cup green beans, 1 sliced zucchini and 1 chopped bell pepper
Simmer 30 Min.

Veggie Pho – Thyroid Revver
In Pot, sauté 1 diced onion, 4 minced garlic cloves and 1 tsp. minced ginger in sesame oil 3 min
Add 1 qt. veggies broth, 2 Tbs. soy sauce and 1 Tbs. rice vinegar
Bring to boil; add 8 oz. buckwheat noodles and ½ cup shredded carrots
Top with scallions

Cozy Lentil – Hunger Ender
In pot, sauté 1 diced onion, 2 minced garlic cloves, 4 chopped carrots and 4 chopped celery stalks 10 min
Add 1 (28 Oz.) can diced tomatoes, 1 cup brown lentils, 2 cups veggie broth and 1 bay leaf
Season
Bring to a boil; cover and let simmer 1 hr

Hearty Mushroom – Insulin Regulator
In pot, sauté 2 cups chopped shiitake mushrooms and 2 chopped shallots in oil 10 min
Add 2 cups veggie broth, 1 cup coconut milk and ¼ tsp. thyme
Season
Bring to a boil; cover and let simmer 1 hr
Puree in blender if desired

Today, many stores offer pre-cut veggies, so even the prep time is cut down. A crock pot is super easy to multi-task, and remember, bone broth is another way to increase wellness!

 

Soup is an awesome meal starter or can be a meal in and of itself. Our family loves grilled cheese, garlic bread or salad along with a tasty dinner. For a unique grilled cheese add cranberries, butter, and your favorite cheese on your favorite bread.

 

Stay warm and eat healthy!

 

All my love –
Randy

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