June newsletter - the 1st day of winter is officially upon us and as we feel the days closing in and becoming cooler it's a time to nurture and keep warm - a time to re-energise and rejuvenate our systems!
It's easy to rush around and stay out late in the summer months when it's warm and daylight hours are longer - but if we respect the seasons and live in-line with them - then winter traditionally is a time that beckons us to stay indoors or come home early and hopefully get to bed earlier. To eat nourishing and warming foods and be mindful of resting, a time of hibernating. If we respect that theory and the seasonal rhythms, its a time of maintenance of the human body and spirit. It's a time to stabilise and strengthen our energies and well-being - regenerate and rejuvenate. A time of healing to ready for the spring when we see growth and change yet again.
TRENDY health foods get all the nutritional limelight, but good old fashioned soup is still one of the healthiest ways to eat.
Chicken soup may have a kind of legendary status for curing cold symptoms, but any hot soup will soothe the throat and clear up nasal passages. Soup’s greatest contribution to our health, however, is not as a quick-fix medicine. Soup is a lifestyle. It is fortifying nourishment for a sensible and measured diet. By taking our time, we fill up slowly on soup’s high liquid content and are less likely to overeat. This is especially true for soups high in fibre (containing beans, vegetables or whole grains) which will keep you feeling full longer. The cooking procedure of homemade soup is the key to its health benefits because no vitamins or minerals are lost in the process. Boiling and draining vegetables is a great way to pour nutrients down the drain. Soups, by contrast, keep everything in the broth. A good stock captures all the essential smithereens from the vegetables and bone marrow. None of the good stuff escapes, including the flavour. Source:Superliving
Some winter warmers - great nutrition and easy on our digestive system
10 healthy soups…i've provided these b4 however thought them timely again!
Tomato soup: Raw and cooked tomatoes contain lycopene, an important antioxidant that protects against heart disease. Consider making a Mediterranean Tomato soup by blending in extra vitamin packed vegetables such as capsicum and zucchini. Another great addition is basil which tastes great and is believed to protect against cancer.
Carrot and coriander soup: This delicious soup has many health benefits. Carrots are a wonderful source of beta-carotene which boosts the immune system and can protect against cancer. Coriander is also packed with anti-cancer antioxidants and has been known to aid digestion and lower blood pressure. For an additional flavour and health punch, try adding nutmeg which can ease digestion problems and help the liver to eliminate toxins.
Miso soup: This traditional Japanese soup is made from fermented soybean paste. Although it can be higher in sodium than other soups, miso has many health benefits. It’s very low in calories and high in protein and amino acids. It’s also an excellent source of minerals and vitamin K. Another benefit is its extremely high omega-3 and omega-6 content. After a small study, researchers at Japan’s National Cancer Centre claimed that miso soup reduces the risk of breast cancer.
French onion soup: A very simple clear soup made from beef stock, onions, garlic and often white wine or brandy. This soup can be quite low in calories provided you use olive oil instead of butter to sautee your onions and garlic. Onions are believed to have anti-inflammatory, anti-cholesterol, anticancer and antioxidant properties. For a very healthy French onion soup it might be best to forgo the traditional cheese covered crouton that usually covers the bowl.
Tom yum soup: This hot and sour Thai soup is packed with immune boosting ingredients which can protect you from cold and flu viruses. Tom yum is a low-calorie broth based soup which combines fresh ingredients such as lemon grass, garlic, onion, coriander, lime juice and chilli. It’s also common to add seafood or fish, which provide a low-fat source of protein. A joint study conducted between Thailand’s Kasetsart University and Japan’s Kyoto and Kinki Universities found that the ingredients in Tom yum soup are 100 times more effective in inhibiting the growth of cancerous tumors than other foods.
Mulligatawny soup: An Indian-inspired chicken soup, Mulligatawny uses many protective spices including turmeric, cumin, curry powder, ground mace and ground cloves. This warming spice concoction makes a perfect winter soup with numerous health benefits. Turmeric is believed to improve memory, aid digestion, fight infections and reduce inflammation. Cumin contains the anticancer agents known as carevol and limonene which can protect against prostate cancer. Cloves protect the body’s cells from free-radicals.
Fresh pea and mint soup: This delicious soup is low in calories and high in fibre. Peas help protect against diabetes and high cholesterol. Peas are also high in vitamin A, vitamin C and B-group vitamins and the antioxidant lutein. Mint is known to aid digestion and soothe stomach aches.
Watercress and leek soup: Watercress is a good source of iron and can protect against anemia. It also contains vitamin C, beta-carotene and folic acid which assist in the growth of cells. Leek is a great addition to any soup. It’s high in fibre and a good source of calcium, potassium, folic acid and vitamin C. It’s also thought to have anti-arthritic properties. Consider adding garlic, nutmeg and a spoonful of low-fat natural yogurt for a delicious, low calorie bowl.
Harira soup: This is traditional Moroccan soup made from lentils, chick peas, tomatoes, onions, parsley, coriander and spices such as ginger, saffron and pepper. Lentils are highly nutritious and a particularly good source of fibre, protein, iron and potassium. Chick peas are also a good source of protein and fibre, as well as zinc and folate. They are a great carbohydrate for people with diabetes or insulin sensitivity. Small amounts of lamb and vermicelli noodles are also frequently added to the soup, making it a very filling and healthy meal.
Chicken soup: According to the University of Nebraska Medical Centre, chicken soup contains several ingredients that boost the body’s immune system. It also has anti-inflammatory properties which can soothe a sore throat and make cold and flu sufferers much more comfortable. The study showed that a chicken soup containing chicken, onions, sweet potato, turnips, parsnips, carrots, celery stems and parsley inhibited the movement of neutrophils, the white blood cells released in great numbers by viral infections. Neutrophil activity stimulates mucus and causes the coughing and stuffy nose experienced by cold sufferers. Source: Justin Niessner