The holidays come so early in the winter season, with all their bright lights, but then they're over in a flash and we've got the rest of the cold, dark winter to contend with. In the attempt to retain some brightness, I did a makeover on a recipe I post long ago, Golden Lentil Soup. I've substituted paleo-friendly sweet potatoes for the lentils and made the soup creamy with coconut milk. It's like sunshine in a bowl, and nearly as warming. Soup is generally the go-to once people get sick, however this soup has so many ingredients to maintain wellness. I personally like soup all winter long because it's a warming way to get lots of vegetables, herbs, and spices, which have positive benefits whether you are well or feeling under the weather. For example in this soup:
Orange and yellow vegetables (such as sweet potatoes and yellow summer squash): Good source of beta-carotene, which is converted to vitamin A in your body. Maintains the health of mucous membranes in the nose, throat, and lungs, which act as a barrier to infection.
Chicken broth (if using homemade bone broth): source of minerals that easily assimilate in our bodies, amongst other benefits.
Coconut: antibacterial, anti-viral, anti-fungal, amongst other benefits
In addition to eating a healthy diet, the folks at Amino have asked me to share their new find-a-doctor service! It allows you to connect with doctors based on location, insurance, and personal preferences. It's a new way to connect to top doctors, should the need come! Check it out here. Following the recipe is an infographic on other ways to keep yourself and your family healthy year round.
4 tsp coconut oil 1 cup sweet onion, diced 2 cloves garlic, minced 3 cups yellow summer squash, sliced 1 tsp curry powder cayenne pepper, to taste (optional) 1/4 tsp ground ginger 1/2 tsp ground cumin 1/2 tsp ground coriander 1/4 tsp turmeric 4 cups broth (chicken or vegetable, low sodium) 2 cups peeled, diced sweet potato salt and pepper, to taste 1 cup canned coconut milk 1/4 tsp garam masala chopped cilantro, optional
1. Heat a soup pot over medium heat. Add the oil, then add the onion, garlic, and squash. Saute the vegetables until the onion is translucent and the squash starts to get tender. 2. Sprinkle the curry powder, ginger, cumin, turmeric, and some salt and pepper over the vegetables and stir well to combine. Then, add the broth. Turn the heat up to high and bring to a boil. 3. Add the sweet potatoes to the boiling soup, then reduce the heat to medium again. Simmer for 20 minutes, or until the sweet potatoes are tender. 4. Add the solids of the soup to a blender, along with some broth. Remove the stopper from the center of the lid before attaching it to the blender pitcher to prevent a vacuum forming. Place a folded clean kitchen towel over the lid opening to protect yourself and puree the mixture. Return the puree to the soup pot and stir it with any soup that remained in the soup pot. You can also use an immersion blender for this step. Return soup to the pot over medium heat. Add coconut milk and garam masala. Re-warm the soup. Taste for seasoning and serve. Garnish with some chopped cilantro, if desired. Makes 4 servings. 21 Day Fix containers per serving: 1 green, 1 yellow, 1 blue, 1 tsp