Nourishing Soup Recipe
I love soup! I know I say I love a lot of things, but my love for soup might even border on the obsessive. Especially when the weather is chilly, nothing says love like a hot bowl of soup.
Today I want to share my healing soup recipe with you. I call this my nourishing soup recipe because it is chock full of delicious, nutrient dense good-for-you stuff that will nourish your immune system like a big ole’ bear hug! I love to have this for breakfast on a cold morning, mmm!
Because the nutrition nerd in me wants to, let’s break it down just how powerful this soup is!
Bone broth– We’ve already discussed what makes bone broth so amazing here. Nourishing to the gut and chock full o’ minerals, this one is a healing super food!
Garlic and onions- These sulfur containing veggies have amazing properties! Do a quick search and you will be amazed at the amount of research out there on garlic alone. Praised for it’s ability to kill cancer and stave off heart disease (which, by the way, are the top two killers of the industrialized world), the benefits of garlic don’t stop there. Garlic and onions also contain antibacterial compounds. oh, bacteria! The scourge of the human race! I’m about to punch you in the throat with a big ol’ garlic bulb for a boxing glove! Source
Cabbage and broccoli- Ahh, the cruciferous vegetables. Another crusader of the vegetable world. Cruciferous veggies are famous for their ability to fight cancer and strengthen the immune system. Source Side note- did you ever see that study that was done where they discovered that calling vegetables by superhero names caused kids to consumer more veggies? As in, “Eat your super-mega power broccoli, Sweetie.” Kinda interesting.
Carrots- Contrary to popular belief, carrots actually don’t provide Vitamin A. What they do contain are carotenoids, a precursor to Vitamin A which the body must convert to Vitamin A. Not as efficient as consuming Vitamin A foods, such as liver, fermented cod liver oil, and egg yolks- oh wait! You didn’t eat your daily quota of liver today? Well, carrots to the rescue! 🙂
Parsley and Cilantro- Parsley is amazing! Super-high in vitamins like A, C and K1, it’s a great antioxidant. The volatile oils found in parsley have been found to fight cancer and aid digestion as well. Source In one study, cilantro was found to have the unique ability to detoxify heavy metals from the body, while lowering blood sugar levels, improving sleep and preventing urinary tract infections to boot! Phew! That is one hard working little herb! And that’s just a few of the benefits, we could go on and on. But I think you get the picture. Source
Turmeric- We’ve already talked about this nutritional powerhouse here. Another cancer killer (are you seeing a theme here?), turmeric is one of the most widely researched plants today. This is one of my top fav healing foods. I prefer to buy the whole root and use a microplane to zest the spice into my bowl. You can keep the unused portion in the freezer.
Thyme- A super antibacterial and anti-cancer herb! Read about some cool studies here.
Pastured Egg Yolk– One of the most nutrients dense foods around, egg yolks from pastured hens contain a high amount of fat soluble vitamins like Vitamin A, Vitamin D and Vitamin K2. Source
Quality Protein- Some grass-fed beef, bison or pastured chicken really kick this soup up a notch for me! I tend to have this soup for breakfast more than any other meal, and it’s a great idea to have a higher protein meal at breakfast to keep cortisol in check throughout the day so adding some protein in there is a great way to start the day. Source
Healthy Fat (olive oil, ghee, or coconut oil) Adding a bit of healthy fats to your soup increases your body’s ability to absorb and assimilate the many (MANY!) nutrients in this recipe. Fat will also increase satiety so you don’t end up feeling hungry 30 minutes after eating. These fats contain many important nutrients in and of themselves as well. For example, ghee is rich in Vitamins K2 and A. Coconut oil contains caprylic acid, which is a natural anti-fungal and antibacterial, helping to keep your natural balance of bacteria in the gut right where you want it. Just pick a fat and drizzle a tablespoon or so right on top before serving!
- 1 onion, diced
- 1 carrot, diced
- 1 clove garlic, minced
- 1 cup cabbage, chopped
- 1 cup broccoli, chopped
- 3-4 cups homemade bone broth
- 1 handful parsley, minced
- 1 handful cilantro, minced
- 1 tsp thyme
- 2 cups cooked, shredded chicken or beef
- 1 egg yolk (leave out for AIP)
- 1/2 tsp turmeric, freshly grated
- 1 cup shredded chicken or beef
- 1 Tbsp olive oil, coconut oil or ghee
- 1. Add one tablespoon of olive or coconut oil to stock pot and heat over medium heat. Add onions, garlic, carrots, cabbage and broccoli. Cook, stirring occasionally, until vegetables are softened, about 5 minutes. 2. Add chopped chicken, salt, pepper, parsley, cilantro to pot. 3. Add broth the pot and bring to a boil over medium high heat. 4. Once soup is boiling, reduce heat to medium. 5. Allow soup to simmer for about ten minutes. Turn off heat and add egg yolk, stirring to incorporate. 6. Ladle soup into bowls and drizzle with ghee, olive or coconut oil. Enjoy!
Oh, I'm so having this for breakfast tomorrow!! Be sure to add whatever veggies you have on hand and mix it up. Enjoy this yummy soup- and the wealth of healing it will bring you!