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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.


DIETRY REQUIREMENTS

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

If you are feeling adventurous you could team any of these recipes with this delicious Spinach & Garlic Soda Bread recipe

soup recipe

Pea & Coconut Soup

Serves: 2

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!

INGREDIENTS

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

EQUIPMENT

Hob pans x2

Blender (heat safe) / hand blender

METHOD

  1. Chunkily chop and saute the spring onions in the oil on a medium heat until seared and set aside.
  2. 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.
  3. 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).
  4. Finish with salt & pepper to taste & remaining chopped herbs is you have used any!
  5. Simply serve & enjoy.

soup recipe

Celeriac Soup

Serves: 6

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.

EQUIPMENT

1x Thick Based Pan

1x Blender

INGREDIENTS

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 

METHOD

  1. De-skin and dice the onion, celeriac & potatoes. Finely chop the garlic and thyme.
  2. Heat the olive oil at a low heat in a thick based pan, add the onion, celeriac, potatoes
  3. garlic, thyme and salt & pepper seasoning.
  4. 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.
  5. 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.
  6. Chunkily chop the toasted hazelnuts and parsley and use them to garnish the soup when served, along with a drizzle of truffle oil.

soup recipe

MUSHROOM SOUP

Serves: 4

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.

INGREDIENTS

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

EQUIPMENT

1 x large saucepan

(Hand) blender

Slotted/draining spoon

METHOD

  1. Heat the coconut oil in the pan.
  2. Fairly finely slice the celery & toss it in the pan.
  3. Finely chop the garlic, chunkily slice the mushrooms, and add to the pan after a couple of minutes, for about 5 more minutes. 
  4. Remove the thyme edible leaves from the stalks, and simply throw them in the pan.
  5. Boil the water & create the vegetable broth. Pour it in the pan with the vegetables, stir it in and simmer for 15 minutes.
  6. Turn the heat off for the pan, then add the cool coconut milk to cool the mix.
  7. 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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