‘Superfoods’ is a buzz words that gets thrown around a lot. It’s an ‘in vogue’ term and trend designed to get people to buy anything from diet pills, to health drinks to cellulite busting creams. It helps companies to market products but at the end of the day, it’s simply fruit, vegetables, seeds and nuts that are vitamin dense and rich in antioxidants. The closer you eat to nature, the better!
So I decided to make this simple soup packed with superfoods just to show you that you can pack the nutrients and vitamins into your diet in a really easy, organic way. No expensive powders or potions required!
Here is just a little breakdown of what you are getting….
Coconut oil-whilst amazing for your skin and hair, it also works wonders on the inside. It’s anti-bacterial, anti-viral, anti-fungal. As a naturally saturated fat, it helps to maintain healthy cholesterol. It reduces inflammation and is know to assist in memory and brain function. Coconut oil is being used in the prevention and cure of Diabetes, Osteoporosis, Heart Disease, Alzheimers/Dementia, Stomach Ulcers, Cancers, Kidney Infections, UTI’s, Candida, it’s a pretty wondrous thing!
Garlic– an excellent source of manganese and vitamin B6. It is also a very good source of vitamin C and copper. In addition, garlic is a good source of selenium, phosphorus, vitamin B1 and calcium. If that’s not enough, it’s also known to reduce blood pressure, boost the immune system(which is why people say to take garlic if you have a cold!), lowers cholesterol, and keep the vampires away. Interesting fact? It’s actually part of the onion family.
Broccoli-a true super food! It’s an excellent source of vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fibre, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, potassium and copper. That’s just to name a few. Broccoli has a huge and extensive vitamin profile! Broccoli is know for being inflammatory which improves heart health, lowers blood pressure and cholesterol. It’s also a powerful antioxidant and is a low GI food.
Spinach-Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this such a high ranking superfood. It’s an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fibre, phosphorus, vitamin B1, zinc, protein and choline. Pop-eye was on to something!
Onions-although not the first food that springs to mind when we think ‘superfood’, onions have historically been used for their healing properties and as a preventative medicine. Eating onions raw was thought to prevent plague and cholera epidemics and even the common cold! Onions are a very good source of biotin. They are also a good source of manganese, vitamin B6, copper, vitamin C, dietary fibre, phosphorus, potassium, folate and vitamin B1.
Courgettes/Zucchini-treated as a vegetable but in fact is a fruit! Contains the important vitamins such as Vitamins B1, B2, B6, Vitamin K and Vitamin A. It is also a good source of folic acid, potassium, fibre, manganese, phosphorous, magnesium and copper. Thought to have some ability in the prevention of colon cancers. Also an excellent source of potassium-it’s not all about the bananas!
So are you convinced yet that this recipe is good for you? Add some pink Himalayan salt and some chia seeds at the end to add some extra healthy, touches.
Superfood SoupPrint This
- 1 tablespoon of coconut oil
- 3-4 garlic cloves
- 1 brown onion
- 1 head of broccoli including stalk
- 1 1/2 courgettes/zucchinis
- 800ml of vegetable stock
- 3 generous handfuls of baby spinach
- 250ml of coconut or almond milk
- mixed seeds for decoration (optional)
- olive oil for decoration (optional)
- Vegan yoghurt for decoration (optional)
1.Heat your coconut oil in a saucepan over a medium heat. Add your garlic and onions and lightly saute until soft.
2.Chop your broccoli roughly and add it to the saucepan along with the courgettes. Stir through for about 2 minutes.
3. Add your vegetable stock and allow the vegetables to cook for 15 minutes or until the broccoli stalks are soft. As these are the firmest of the vegetables in the pot, you will need to assure they are cooked and soft.
4. Remove your saucepan from the stove top and add in your spinach. It will wilt instantly in the hot broth.
5. Leave your soup to cool for about 5-10 minutes. Then place your soup into a blender/food processor along with the nut milk. Puree for 3-5 minutes until very green and smooth.
6. Add salt and pepper.
7. Dish your soup into bowls and top with some yoghurt, olive oil and seeds to your liking.
Be careful not to add the contents of your saucepan into your blender straight off the heat. When using a food processor or blender with hot liquids, the machines have a tendency to spit or explode. You can get burnt. In this instance it's better to leave your soup to cool a bit before adding it to your blender. If you find that the soup has cooled too much once blended, just return the blended soup to your stovetop to heat through.