This soup is so nourishing and delicious. I might have a mini-obsession with it for the next month and make it every week.
I’m going to give you a little breakdown about some of these ingredients and why they are so awesome for you.
Although, I feel that I must point out the obvious: Truly, having one appropriately-sized portion of these ingredients likely will not produce wildly noticeable and measurable effects. Think instead about the cumulative effect that eating a diet rich in these types of food will produce. That, is quantifiable!
That being said, you most certainly will feel a happy belly and calm mind after a bowl of this goodness.
Low-GI: The bulk of this soup is cauliflower, summer squash, and bone broth – all of which are low on the glycemic index. This combination with dark leafy greens, and the protein from the bone broth, make this an excellent dish for those who eat a diet with the intent of keeping blood sugar stable (shoutout to my keto people!)
*Bonus #1 – Cinnamon also has properties that keep blood sugar stable.
Anti-inflammatory: Turmeric has been shown in numerous clinical studies to have anti-inflammatory properties, due to the curcumin content. Be sure to pair with fresh cracked black pepper to ensure absorption. Ginger also has powerful anti-inflammatory properties.
Gut-Friendly: This soup is full of whole foods – good sources of fiber, and some prebiotic properties (from the onions, shallots, and garlic, although they are cooked and therefore less active in this way).
*Bonus #2 – Parsley is a natural diuretic and can assist slightly with bloating and fluid retention.
Prep Time: 35 minutes
- 1 head cauliflower, broken up
- 10 garlic cloves
- 1 yellow summer squash (medium)
- 1 tablespoon coconut or olive oil
- 1 teaspoon sea salt
- 1 shallot
- 1/2 sweet onion, diced
- 2 cups water
- 2 cups bone broth*
- 1 cup coconut cream**
- 1″ fresh ginger, diced
- 1″ fresh turmeric root, diced (can use powdered, if unavailable)
- 1 tsp coriander
- 1/2 tsp cumin
- 1/2 tsp cinnamon
- 1 tsp garlic powder
- 2 tsp fresh cracked black pepper
- 1/4 teaspoon cayenne
- Juice of half a lemon
- 1 tablespoon white miso paste
- fresh herbs (Thai basil, cilantro, parsley, watercress)
- sesame seeds
- toasted coconut flakes
- sautéed shiitake mushrooms & greens
- Heat oven to 450°.
- Toss cauliflower, cubed squash, and 6 cloves (whole) garlic with salt, pepper, and extra virgin olive oil.
- Roast until golden (about 30-40 minutes).
- While that’s in the oven, add 1 tsp coconut or olive oil to a large pot over medium heat.
- Add onion and shallots to pot; cook until fragrant .
- Toss in remaining 4 cloves (minced) garlic, ginger, turmeric, and spices
- Stir in the coconut cream, water, broth, and lemon juice.
- Dissolve the miso in about one ladle of the broth and add it back into the pot.
- Remove the roasted cauliflower and roasted garlic from the oven and add to the pot. Simmer for about 10 minutes to meld the flavors.
- Puree in a blender, adding additional water or broth to reach your desired consistency.
- Season to taste with sea salt, lemon, or pepper.
- To serve, I chopped up some asian greens like shen choy and yu choy sum, and some shiitake mushrooms, lightly cooked them with a drizzle of EVOO until just wilted, and then served in the bowl with the soup ladled over the greens.
- To garnish, I chopped up watercress, cilantro, parsley, Thai basil; sprinkled some black sesame seeds and flaked coconut; and drizzled a bit of coconut cream and toasted sesame oil.
*This recipe was inspired by Local Milk*
UNSOLICITED HEALTH PSA:
I think the biggest health benefit from eating meals like this is the absence of nonsense ingredients that our bodies have trouble processing. Examples of some nonsense foods include:
– Inflammatory, processed grains;
– Oils of poor quality;
– Meats riddled with hormones and chemicals (I’m NOT against meat in any way – as long as you prioritize buying animal products that are well-sourced and have been fed an appropriate diet);
– Dirty dozen or GMO produce (RoundUp has been shown in numerous clinical studies to have resounding, long-lasting, incredibly detrimental health effects)
It’s more than possible to eat a diet free of all of the above! In fact, in my opinion, the foods I listed above don’t taste as good as real, nourishing foods anyway. So why waste your time and health?! Spread the word!