Healthy winter soups
I love this time of year for the variation of recipes you can use for soups. They are truly versatile and are often open to switching or adding different vegetables to suit what’s left in the fridge. One of the easiest ways to pack in a high amount of nutritional value.
Soup comes under the ‘SS’ dietary requirement (see below), meaning those battling chronic illness can still access highly nutritional dishes to support the health. One of the aspects that fuelled my Wholesome World mission was understanding that “all disease begins in the gut” – Hippocrates. That being said, how interesting is that in the same breathe, you can enhance your Brian through nutrition too. A powerful thought when facing a brain tumour.
Not many of us realise the brain and the gut communicate continuously, in fact the gut is often referred to as the ‘second brain’. Chemicals known as neurotransmitters, are made in the gut and communicate with the Brian via the vagus nerve. Serotonin, known as the ‘happy hormone’ is one such neurotransmitter but there are many which can have a profound effect on our mood and wellbeing.
Winter can trigger negative feelings, many suffer with Seasonal Affective Disorder (SAD), which can leave you in a low mood for long periods of time. A good diet isn’t just about your physical health, but also your mental health.
You can learn more by jumping over to my ‘Food to Boost your Mood’ diary post. Here you will find my top ingredients to boost your happy brain chemicals.
Below you will find my favourite soup recipes, so many more in the Wholesome World Health & Wellness app or cookbook, to get you through these last few weeks of winter. For me I indulge in warming soups and stews after a blustery beach walk with my two hounds. Holding close the simplicity of winter before we can emerge into spring feeling rested and recuperated.
GF | Gluten Free
DF | Dairy Free
GrF | Grain Free
RSF | Refined Sugar Free
V | Vegetarian
Ve | Vegan
P | Pescatarian
EF | Egg Free
NF | Nut Free
LF | Low Fibre
SS | Soft Sloppy
wholesome world winter soups
Pea & Coconut Soup
Time to create: 20 mins
Time for personal effort: 10 mins
Notes: GF – DF – V – Ve – NF – SS
This is created for complete speed and nutrition. Frozen veg – like the peas are delicious & maintain freshness, even when frozen, but satisfying and yummy if fresh too if fresh!
250g (Frozen) peas
~30g Spring onion
330ml (1 can) Coconut milk
½ Vegetable stock (½ block + 250ml)
1 Sprig Mint
Tbs Coconut oil
Sprinkle Salt & pepper
Hob pans x2
Blender (heat safe) / hand blender
- Chunkily chop and saute the spring onions in the oil on a medium heat until seared and set aside.
- Meanwhile, boil some water; for the peas & simmer for 3-4mins, and also set up the stock, which just needs a quick stir in to 500ml water.
- Drain the peas & add the stock, coconut milk to the spring onions & mint. Bring to simmer & then turn off the heat until it is cool enough to blend (a heat safe blender or hand blender).
- Finish with salt & pepper to taste & remaining chopped herbs is you have used any!
- Simply serve & enjoy.
Time to create: 50 mins
Time for personal effort: 15 mins
Notes: GF, DF V, Ve, SS
Celeriac is as underrated as it is attractive BUT once you get past that, it is a great low carb alternative to potatoes and gives a fresh and mild celery taste to many dishes.
Despite its subtle colouring, it does pack a punch when it comes to nutrients, providing vitamins B6, C and K plus minerals such as phosphorus, potassium and manganese.
1x Thick Based Pan
100ml Olive oil
Sprig of Thyme
1 (large – 400g) White onion
3 cloves Roast garlic
1 small Celeriac (500g)
2 large Potatoes
1 litre Vegetable stock (2 cubes)
350ml Almond milk
50g Toasted Hazelnuts
1 teaspoon Parsley
1 tablespoon Truffle oil
- De-skin and dice the onion, celeriac & potatoes. Finely chop the garlic and thyme.
- Heat the olive oil at a low heat in a thick based pan, add the onion, celeriac, potatoes
- garlic, thyme and salt & pepper seasoning.
- Cook for 10 minutes without colour, then add the vegetable stock and simmer for 30 minutes. Add the almond milk, and cook for a further 10 minutes.
- Puree the liquid in a food blender until smooth. Check the seasoning and dilute, by adding water to thin the soup to your preferred texture while heating before you serve.
- Chunkily chop the toasted hazelnuts and parsley and use them to garnish the soup when served, along with a drizzle of truffle oil.
Time to create: 30 mins
Time for personal effort: 30 mins
Notes: GF, DF, GrF, RSF, V ,Ve, EF, NF, LF, SS
Calories per serving: 702
I first had this dish after a brainscan – lunch in swanky London. It was so good I decided I couldn’t live WITHOUT having such a delicious dish whenever I wanted. I checked the allergy list to cheekily sly the recipe and it basically had nothing except celery as a slight not. After a few trials, I satisfyingly put the a creamy, multi textured, super healthy dish together, and happiness continues.
½ tbsp Coconut oil
2 stalks Celery
450g Brown mushrooms
8 cloves Garlic
½ Red onion (lge)
4 Thyme Sprigs
1 cube Vegetable stock (190ml water needed)
1 tsp Cracked black pepper
1 tsp Sea salt
1 x large saucepan
- Heat the coconut oil in the pan.
- Fairly finely slice the celery & toss it in the pan.
- Finely chop the garlic, chunkily slice the mushrooms, and add to the pan after a couple of minutes, for about 5 more minutes.
- Remove the thyme edible leaves from the stalks, and simply throw them in the pan.
- Boil the water & create the vegetable broth. Pour it in the pan with the vegetables, stir it in and simmer for 15 minutes.
- Turn the heat off for the pan, then add the cool coconut milk to cool the mix.
- Take 1-2 slotted spoons of the chunky mushrooms out of the soup mixture and put to the side, now blend the remaining soup in the pan and re add the mushroom slices.
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