ANTI-INFLAMMATORY VEGAN SOUP

Feeling tired and run down? Dealing with a cold or the flu? Try this easy to make delicious Anti-Inflammatory Vegan Soup to help you avoid getting sick and make you feel better faster! While chicken soup and vitamin C are staple remedies, adding an anti-inflammatory diet will help prevent serious health problems. This soup is packed full of Vitamins A, B6, C, E, K, nutrients, powerful antioxidant properties that help protect cells against damage by free radicals, and minerals.

Signs of Inflammation

Anti-inflammatory foods have been well studied to reduce inflammation. They include lots of fruits and vegetables, plant-based proteins, fatty fish, fresh herbs and spices.

Inflammation is the body's natural process to heal and defend itself from infection, illness or injury. However, inflammation is harmful when it becomes chronic due to stress, poor eating habits, lack of sleep or being over-weight. If you suffer from gut disorders, autoimmune disease, diabetes, cardiovascular conditions, incorporating these simple food into your diet is a great idea!

Classic tell tale signs of inflammation can include redness, heat, pain or swelling.

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Adopting an Anti-inflammatory Diet:

• Avoid/reducing inflammatory foods like processed foods (burgers, soda pop, potato chips), refined carbs, high sugar, industrial seed oils, red meat, high fructose corn syrup and alcohol
• Instead replace with anti-inflammatory foods that are unprocessed, unadulterated single ingredient foods like vegetables, fruits, plant-based proteins, fatty fish, etc.
• In addition to eating a whole food diet, it is important to exercise and sleep can reduce inflammation.

Ingredients and Health Benefits:

Bok Choy: excellent source of Vitamin B6, Vitamin C, Vitamin K, Vitamin A, and beta-carotene. It is a very good source of folate, calcium, and contains the mineral selenium.

Garlic: combat sickness like common Cold by boosting immunity, reduce blood pressure, improves cholesterol levels, and fights fungus.

Ginger: improves digestion, relieves nausea, combats a cold or the flu, supports cardiovascular health, kills germs, etc.

Carrots: excellent source of beta carotene, fibre, vitamin K1, vitamin A, keratin, potassium, and antioxidants. Carrots also help to promote weight loss and improves eye health.

Onions: contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels. They are excellent sources of vitamin C, sulphuric compounds, flavonoids and phytochemicals.

Cilantro: this antioxidant-rich herb contains vitamins C, provitamin A, and K. It helps to lower your blood sugar, fight infections and promote heart, brain, skin and digestive health!

3 Tips to Prevent Getting Sick

1. Avoid/reduce eating inflammatory foods. Avoid eating sugary treats and desserts! - sugar weakens your immune system.
2. Getting quality restorative sleep for at least 8 hours - lack of sleep impairs the immune system. Our bodies naturally repair it's self while sleeping by releasing certain disease-fighting chemicals.
3. Avoid/reducing drinking alcohol (yes, this includes wine!) Alcohol dehydrates the body, the microbes in your gut and impairs your immune system up to 24 hours.

Getting sick is inevitable but we can heal it by healthy, wholesome, nutritious food that helps reduce inflammation and boost our immune system.

Serve this delicious anti-inflammatory soup as a nutritious lunch, or enjoy it for dinner paired with your favourite protein. We love adding these easy vegan meal prep along with this gut nourishing Super Alkaline Salad with Toasted Coconut and Lemon Salad Dressing. These are just a few easy recipes that immediately come to mind as excellent pairings!

I'd love to see how you went with my recipes! Leave a comment below or tag me on Instagram @INSTANOMSS #INSTANOMSS.

ANTI-INFLAMMATORY VEGAN SOUP

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Feeling tired and run down? Dealing with a cold or the flu? Try this easy to make delicious Anti-Inflammatory Vegan Soup to help you avoid getting sick and make you feel better faster! While chicken soup and vitamin C are staple remedies, adding an anti-inflammatory diet will help prevent serious health problems. This soup is packed full of Vitamins A, B6, C, E, K, nutrients, powerful antioxidant properties that help protect cells against damage by free radicals, and minerals.

• Author: Nancy
• Prep Time: 15 mins
• Cook Time: 45 mins
• Total Time: 1 hour
• Yield: 6 bowls 1x
• Category: soup
• Method: boil
• Cuisine: vegan, vegetarian
• Diet: Vegan

Ingredients

Scale 1x2x3x

• 2 thumbs turmeric (or ⅓ tbsp tumeric powder), sliced
• 1 thumb ginger, approximately 2 inches, sliced
• 6 cloves garlic, rough chop
• 1 cup cilantro, rough chop
• 1 cup bok choy
• ½ onion, rough chop
• 5 carrots, rough chop
• drizzle of olive oil
• ½ tbsp sea salt
• ½ tbsp black peppercorns
• 500ml vegetable no salt added stock or 1 can (412 ml) chicken stock (optional if you are not making a vegan soup)

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Instructions

1. In a large 6L / 6.5 Qt. stock pot, heat olive oil over high heat.
2. Sautee garlic and onions until soft.
3. Add in ginger sautee for another 5 minutes.
4. Add in carrots and tumeric.
5. Add in vegetable no salt added stock for vegan soup option or chicken broth.
6. Add in salt and black peppercorn.
7. Fill pot will water and bring to boil on high heat.
8. Simmer on low-medium heat for 45 minutes.
9. Add Bok Choy and simmer for another 15 minutes.
10. Add cilantro in the end before serving and bring to boil again.
11. Serve and enjoy the warmth!

Equipment

Nellie's Fruit and Veggie Wash

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Perfect Pot

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heavy knife

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kitchen tongs

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large stockpot

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Turmeric powder

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Notes

1. For chicken stock, I like to use the Chinese brand Swanson chicken broth.
2. I like adding salt while boiling my soup. The salt draws out flavour of the ingredients naturally.
3. You can also add broccoli or cauliflower in addtional and/or replacing bok choy.
4. You can add lentils, your choice of bone broth or fish if you are pescatarian.
5. Don't worry about adding too much water to your soup, you can always reduce down as you cook the soup!
6. I love using this Large capacity 6L / 6.5 Qt. stainless steel stock pot.

Nutrition

• Serving Size: 6 bowls
• Calories: 80
• Sugar: 6 g
• Sodium: 852 mg
• Fat: 2.7 g
• Carbohydrates: 13.9 g
• Protein: 1.6 g
• Cholesterol: 0 mg

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