By Savayda Jarone, Herbalist
I believe we would be healthier if we made more soup!
Our wise mothers and grandmothers knew the therapeutic value of soup. Chicken soup has long been a popular remedy for colds and flu. When I was sick as a child, I felt comforted and nurtured when served a warm bowl of soup prepared lovingly by my mother. Soup is a classic food for convalescence.
Could something as simple as a pot of soup really hold the secret to health and longevity?
Let’s examine the recipe . . .
Water
Hot water breaks down ingredients so they are easily digested; it softens and circulates through them, extracting the flavour, vitamins, minerals and other nutrients, rendering the fibres and proteins easier to digest. The water content of soup is also important for hydrating our bodies.
Earth
Vegetables, grains, noodles, beans, tofu, meat, fish, herbs – the substance of soup. Anything and everything go into the pot - that’s the great thing about soup. Some of my best soups are made at the end of the week from leftovers, and veggies buried in the back of the crisper.
Each of the four seasons influence my recipes since most of my ingredients come from my garden or our local farmer’s markets. So far this fall I have made a roasted tomato soup and a curried squash soup (recipe below).
Air or Spirit
I consider the flavour to be the spirit of the soup. Seasonings give character and help to draw out the flavour of the other base ingredients. The art of soup making is in the
combinations, simple or complex. Some of my favorite seasonings include miso, seaweeds, nut butters, cheese, roasted garlic, herbs, and spices.
Herbs offer additional nutrition and medicinal properties to soups. I use fresh or dry herbs, seaweeds and various mushrooms to make stock for my soups. I especially like the mineral rich root herbs such as celery, fennel, dandelion, burdock, astragalus, turmeric and ginger. In the spring and summer, I dry herbs like nettle, lovage and dandelion leaves to boost the mineral content of soups.
Garnishes are fun. Decorate your bowl and add texture with toppings such as homemade croutons, scallions, cheese, toasted nuts or seeds, toasted seaweed, sprouts, and fresh herbs.
Fire
Heat draws out flavour and nutrients. A hot bowl of soup, especially in the cold months, is comfort food at its best. Hot soup can help to banish sickness and increase vitality.I translate fire as passion, passion fuels creation. Taking the time to be in the kitchen, to slow down and focus on preparing a hearty meal such as soup, is an expression of passion. I speak from experience, and I am sure you would agree, that food tastes better when it is prepared with love, joy and passion.
Energy and $$$
When you consider the fact that soup is a nutrient dense, easily digested, source of energy, and that it can cost less than $10 to make a 10 serving pot of soup, how can you afford not to make it a staple in your diet? Make it a weekly ritual.
Immune Power Soup
6 dried or 12 fresh, chopped shiitake mushrooms
6 tblsp. astragalus root
2 tsp. seaweed powder, flakes or pieces
1 carrot, chopped
1 onion, chopped
1 cup broccoli chopped
4 tblsp. miso paste
Raw garlic cloves for garnish
Simmer the astragalus and shiitakes for 15 minutes in 5 cups water. Strain the liquid, adding the mushrooms back to the pot. Add the vegetables and seaweed and simmer until the vegetables are tender. Remove ¼ cup of the broth and stir in the miso until it dissolves. Turn off the heat and add the miso to the pot. You can substitute or add any vegetables you like. Add 1 tsp fresh, raw, crushed garlic to each bowl when serving.
Eat 2-7 bowls weekly to boost immune function.
Curried Butternut Squash Soup
INGREDIENTS
1 Tbsp coconut or olive oil
2 medium shallots (thinly diced) or 1 onion
2 cloves garlic, minced
6 cups peeled & chopped butternut squash (1 small butternut squash yields ~6 cups)
1 pinch each sea salt + black pepper (plus more to taste)
1 1/2 Tbsp curry powder
1/4 tsp ground cinnamon
1 14-ounce can light coconut milk
2 cups vegetable broth
1-3 Tbsp maple syrup
1-2 tsp chili garlic paste
INSTRUCTIONS
- Heat a large pot over medium heat.
- Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
- Add butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
- Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste.
- Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender
- Transfer soup to a blender, and purée until creamy and smooth. Rreturn soup back to pot.
- Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
- Serve garnished with toasted pumpkin seeds.
Apple-Cauliflower Soup - “Recipes from Riversong” Pat Crocker
2 T butter
2 T olive oil
1 clove garlic, minced
1 onion, chopped
1 apple, peeled and chopped
3 carrots, shredded
2 T sage, fresh or dry, chopped
1 T thyme, fresh or dry, chopped
¼ c flour
2 L vegetable or chicken stock
1 head cauliflower, break into small pieces
8 sage leaves, chopped as garnish
- Melt the butter and heat oil in a large pot. Saute onion and garlic for 3 minutes, medium heat. Add apple, carrots and herbs. Cook 2 minutes more.
- Sprinkle flour over vegetables and stir well. Stir in stock and increase heat. Add cauliflower, bring to boil and simmer gently 10-15 minutes, until cauliflower is tender. Add salt and pepper to taste. Ladle into bowls and garnish with sage.
Immune Power Soup
6 dried or 12 fresh, chopped shiitake mushrooms
6 tblsp. astragalus root
2 tsp. seaweed powder, flakes or pieces
1 carrot, chopped
1 onion, chopped
1 cup broccoli chopped
4 tblsp. miso paste
Raw garlic cloves for garnish
Simmer the astragalus and shiitakes for 15 minutes in 5 cups water. Strain the liquid, adding the mushrooms back to the pot. Add the vegetables and seaweed and simmer until the vegetables are tender. Remove ¼ cup of the broth and stir in the miso until it dissolves. Turn off the heat and add the miso to the pot. You can substitute or add any vegetables you like. Add 1 tsp fresh, raw, crushed garlic to each bowl when serving.
Eat 2-7 bowls weekly to boost immune function.
