As we leap into the Spring weather, it means grounding soups are still welcomed but with a lighter touch. I love Spring. It’s refreshing. It’s like a cleansing palate to the damp, darker months where things blossom. It’s a time to clear the cobwebs and nourish ourselves deeply. Many foods become more available, as well as appealing. One of my all-time favourite ways to get heaps of nutrients into my daily diet is through concentrated liquids: juices, smoothies, and of course, soups.
Soups are a great way to keep nutrients intact as many vegetables leech out into the cooking water. Many vegetables have water-soluble vitamins that get lost if in contact with water cooking methods; this is why boiling vegetables are frowned upon versus steaming, where there is no liquid contact. In soups case, you are consuming both the liquid and the vegetables, thus making it highly nutritious and more bioavailable.
This creation of soup is LOW FODMAP friendly for those in the ending phase of their diet protocol; or for anyone who wants a delicious bowl! FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. They can cause undesired side effects such as abdominal pain, gas, bloating, and significant discomfort. Whether you follow the LOW FODMAP protocol or ease your tummy into the Spring weather, this is a great option that satisfies the taste buds.
Leeks are fantastic in soups because of their mild flavour. Rich in phytonutrients, especially the green portions of the stalk, can provide us with antioxidant benefits that support our health. Not only is this part of the leek more nutritious, but it also is lowering in LOW FODMAP than the white portion of the leek!
Best to cook leeks as soon as you buy or harvest them as their antioxidant levels decrease rapidly in the refrigerator after just a few days
Broccoli is highly nutritious for our health, packed rich with glucosinolates, phytonutrients, and vitamin C. However, in order to preserve as many of these vital nutrients that broccoli offers, it must be chosen carefully. Following as many steps below as possible, it has been studied to show that you can pertain twice as much antioxidant activity by simple storing methods:
Local, seasonal & freshly harvested is best
Keep cool & consume within a few days
Choose dark, rich, deep green colouring with no/little yellowing
Store in micro perforated bag in crisper drawer of the fridge
- 2 cups broccoli florets (no stalk)
- 1 yellow potato, cubed
- 2 small zucchini or 1 medium, cubed
- 1/3 cup leek (green part only), sliced
- 1 tbsp avocado oil
- 3 tbsp nutritional yeast
- 1 tbsp fresh thyme (or sub 1 tsp dried thyme)
- 1/2 tsp smoked paprika
- sea salt + pepper (to taste)
- 1 can coconut milk (without additives)
- 4 cups water
- Heat a large pot over medium-high heat. Add your oil, green leek leaves, broccoli, potato and zucchini. Saute for 8 minutes until it becomes lightly browned.
- Add your coconut oil, water, nutritional yeast, thyme, and smoked paprika. Bring to a boil. Cover and turn heat down to a simmer. Allow to simmer for 30 minutes.
- Remove from the heat. Place into a blender jug and pulse (I would recommend 10 times so it’s a little more full then a pureed soup; adjust less/more for desired preference)
- Season with your sea salt and pepper. Taste. Adjust seasonings/spices where you feel preferred.
Optional: Add Protein
- Add in smoked sausage (if following LOW FODMAP ensure there is no additives conflicting added into the sausage)
- Add in ground meat such as chicken or turkey
- Add in seasoned tempeh (mince tempeh; sauce with added in spices/herbs and avocado oil; add to soup)
Blog Post Created By Registered Holistic Nutritionist, Sierra Wright