Recently I did a talk for the Dear Jack Foundation, a nonprofit that supports adolescent and young adults diagnosed with cancer. I shared information about the benefits of making soups, and smoothies. Both are easy to digest and somewhat customizable. Soups are warm and nourishing, often full of vitamins and minerals. Using a bone broth when making soups provides additional nutrients. During cold and flu season I add herbs like astragalus root for additional immune support. Soups are great for any meal of the day. During the colder months, I love a warm bowl or mug of soup for breakfast.
Smoothies are a quick and easy option. They can serve as a meal replacement if trying to lose weight or an added snack if trying to gain weight. They are customizable and easy to transport. Add coconut water for extra electrolytes. Spinach and blueberries add polyphenols (plant-based antioxidants). Extra fiber can be added into your smoothie with chia seeds, flax seeds, or a fiber supplement. I find SunFiber powder mixes well. Fiber helps to balance blood sugar, excrete excess cholesterol and keeps you feeling satisfied longer, resulting in fewer cravings. Fall is the perfect time to try a Pumpkin Pie. Protein Smoothie.
I thought I would pass along a couple of the recipes I shared at my talk in case anyone is looking for new options to add to the mix. Here are links to some of our family’s favorite soup recipes – butternut squash soup and this chili that is loaded with veggies. The sipping broth recipe below makes a great appetizer, snack or is helpful when a cold brings you down. It’s full of minerals, has vitamin C and is really easy to make.
Sipping Broth
Ingredients
- 1 quart chicken stock, bone broth, or vegetarian broth
- 12 ounces coconut milk
- 2 tablespoons fresh lemon juice
- Pinch of sea salt or a splash of fish sauce
- Optional: chili flakes, finely chopped cilantro or green onions
Directions
- Bring stock to a boil, if homemade – skim any foam that rises to the top.
- Add coconut milk, sea salt, lemon juice, optional ingredients and simmer for 10 minutes.
- Ladle the into mugs, sip and enjoy!