Expectorant Soup

Expectorant Soup

Two Glasses with Detox Green Smoothie

This recipe is designed to support individuals with respiratory illness.

In the last couple of years, most of us have been affected, or had friends and family members affected, by the prevailing respiratory illness responsible for the pandemic. 

So, we wanted to share this recipe for an Expectorant Soup that can help support the body through respiratory illness.

We all know that soup is a perfect meal choice when sick because it helps us meet our fluid needs (which increase during illness) and is generally easy to digest. But, this meal in particular contains the three vegetables that help promote drainage of mucus from your lungs.

Specifically, carrots, leeks, and chili pepper are known as expectorants, which help clear mucous from the upper and lower airway. Additionally, the garlic contained in this soup is not only an expectorant herb, but also has anti-viral properties! Plus, the chili peppers not only have expectorant qualities, they may also help your recover from a fever faster. This is a powerhouse combination of ingredients!

Above helping meet your fluid needs, providing expectorant vegetables, and containing immune system supporting herbs – this recipe also contains 304% of your daily serving of Vitamin A, a vitamin that supports our immune system functioning.

The next time you or someone you love is under-the-weather, we suggest making up a large pot of this healing soup. Stay well! 

Expectorant Soup

Soup is a perfect meal choice when sick! This dish, in particular, contains three vegetables that help promote drainage of mucus from your lungs.
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 4 servings

Ingredients
  

  • 1 tbsp Extra Virgin Olive Oil
  • 1 Leek thinly sliced
  • 6 Carrots peeled and sliced
  • 1 Chili Pepper thinly sliced
  • 2 cloves Garlic crushed or chopped
  • Pinch of Salt
  • 3 cups Chicken Stock low sodium
  • 1 tbsp Pasley finely chopped

Instructions
 

  • Heat oil in a large saucepan over medium heat, cook leek until soft, approximately 4 to 5 minutes.
  • Stir in carrots, chili pepper and garlic and season with salt.
  • Cook until carrots are soft, approximately 8 to 10 minutes.
  • Add chicken stock and bring to a simmer.
  • Cook 10 to 12 minutes.
  • Puree half the soup in a blender until smooth.
  • Stir puree into remaining soup.
  • Garnish with parsley.

Notes

Nutritional information per serving:
Calories - 102
Sugar - 5g
Proteins - 5g
Carbs -  12g
Fats - 5g
Fibre - 3g

Cauliflower, Kale and Lentil Soup

Cauliflower, Kale and Lentil Soup

Smoked Salmon Avocado Toast

While this hardy soup is a comforting fit on wet or cold days, it is also filled with ingredients that help support your liver. Your liver is responsible for detoxification of toxins that have accumulated in your body. This detox soup recipe has multiple ingredients aimed at supporting liver function.

This soup is filled with hearty cruciferous vegetables, pivotal for supporting the liver. Both cauliflower and kale are in the cruciferous vegetable family, and when consumed research shows that they increase the level of enzymes used by the liver to breakdown toxins (1). This is a required step before toxins can be removed from the body.

Garlic has also been identified as an excellent support for the liver. Garlic contains multiple sulphides, which also have the ability to increase detoxification enzymes in the liver. These enzymes work to breakdown toxins before they can be discarded from the body. As an added benefit, garlic increases glutathione levels, which serves to protect cells from damage from toxins (2).

Don’t forget about olive oil! Small studies have shown that even one daily teaspoon of olive oil improved levels of liver enzymes and resulted in better blood flow to the liver (3). This goes to show that every ingredient counts!

While this recipe instructs to use a stovetop, try using your crockpot or pressure cooker for added convenience!

Did you know that spring and fall are the ideal times to implement a detox? To learn more about when and why to detox, check out our detoxification and cleanse 101 article! Or, you can download your copy of our 1-week Detoxification Meal Plan today!

1-Week Detox Meal Plan

 

  1. Manchali, A., Murthy, K.N.C., & Patil, B.S. (2012). Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods, 4(1), 94-106. doi: 10.1016/j.jff.2011.08.004
  1. Lushchak, V. (2012). Glutathione Homeostasis and Functions: Potential Targets for Medical Interventions. Journal of Amino Acids, 2012, 736837. doi: 10.1155/2012/736837

 

  1. Sofi, F., Giangrandi, I., Cesari, F., Corsani, I., Abbate, R., Gensini, G.F., & Casini, A. (2010), Effects of a 1-year dietary intervention with n-3 polyunsaturated fatty acid-enriched olive oil on non-alcoholic fatty liver disease patients: a preliminary study. International Journal of Food Sciences and Nutrition, 61(8), 792-802. doi: 10.3109/09637486.2010.487480

Cauliflower, Kale and Lentil Soup

While this hardy soup is a comforting fit on wet or cold days, it is also filled with ingredients that help support your liver, which is responsible for detoxification of toxins that have accumulated in your body.
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 6 servings

Ingredients
  

  • ¼ cup Extra Virgin Olive Oil
  • 1 Yellow Onions diced
  • 4 stalks Celery diced
  • 4 Carrots medium, peeled and diced
  • 8 Cloves Garlic minced
  • 1 head Cauliflower chopped into florets
  • 4 cups Kale Leaves chopped
  • 12 cups Vegetable Broth
  • 4 cups Lentils cooked
  • Salt and Pepper to taste

Instructions
 

  • In a large pot, over medium heat, heat the olive oil.
  • Add the onion, celery, and carrots to the pot. Cook for 8 - 10 minutes, until the vegetables are softened.
  • Add the garlic and cook another 2-3 minutes, stirring frequently.
  • Add the cauliflower, kale, and vegetable broth and bring to a rolling boil for 1 minute. Then reduce heat to a simmer. Cover and simmer for approximately 20 minutes.
  • Add the cooked lentils. Stir to combine.
  • Sample and season to taste with salt and black pepper. Divide between serving bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 312
Carbs: 44g
Fibre: 11g
Sugar: 8g
Protein: 15g
Fat: 10g

Crockpot Cod & Sea Veggie Soup

Crockpot Cod & Sea Veggie Soup

Smoked Salmon Avocado Toast

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often. 

One vegetable that is packed with nutrients that often gets over looked is blue-green-black of seaweed!

So, in this quick and simple crockpot recipe, we are combining the health benefits of fish and seaweed in a single mouth-watering bowl of soup!

Oily fish, such as cod, are chock full of Omega 3 fatty acids – a nutrient that most of us are not getting enough of in our diets! Omega 3 fats are needed for hormone function, as well as the health of our brain and eyes. Omega 3 fats are heart healthy and, when in balance, support the reduction of systemic inflammation and inflammatory conditions. During pregnancy, Omega 3 fats help support the development of the fetus’ nervous system.

Seaweed, as a group, are some of the most nutrient-dense foods in the world! Dulse, the seaweed used in this recipe, is rich in minerals – especially iodine, which supports thyroid function and fetal brain development during pregnancy. Dulse contains numerous vitamins and antioxidants as well, plus fibre to maintain gut health and bowel regularity.

If you don’t have a crockpot, or you’re looking for a quicker dinner option – you can simmer this soup for about an hour on the stovetop instead, just until the carrot and celery root chunks are softened.

Crockpot Cod & Sea Veggie Soup

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often.
Prep Time 5 mins
Cook Time 6 hrs
Total Time 6 hrs 5 mins
Servings 4 servings

Ingredients
  

  • 3 tbsps Coconut Oil
  • 1 Yellow Onion medium, diced
  • 3 Garlic cloves, minced
  • 2 tbsps Ginger peeled and grated
  • 1⅓ ozs Dulse torn apart into small pieces
  • 2 White Carrots peeled and sliced
  • 1 Small Celery Root peeled and diced
  • 4 Cod Fillet cubed
  • 8 cups Vegetable Broth or bone broth
  • 6 Green Onions chopped
  • ½ cup Parsley chopped

Instructions
 

  • Heat the coconut oil in a frying pan over medium heat. Add the onion. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for 1-2 more minutes until fragrant.
  • Transfer the contents of the pan to your crockpot. Add the dulse, carrots, celery root, cod and broth. Cook on high for 4 hours, or low for 6-8 hours.
  • Uncover crockpot, stir in green onions. Allow to sit for 5 minutes.
  • Divide between serving bowls. Garnish with fresh parsley and enjoy!

Notes

Nutritional information per serving:
Calories: 261
Carbs: 18g
Fibre: 3g
Sugar: 7g
Protein: 25g
Fat: 11g

Salmon Chowder

Salmon Chowder

Smoked Salmon Avocado Toast

This is a beautiful rich and hearty meal that helps feed the soul and is absolutely delicious.

Another great thing about this meal is that it can also help support and promote sleep if consumed in the evening. 

The combination of omega-3 fatty acids and vitamin D in salmon has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin (1,2,3). 

In one study, men who ate 5-10.5 ounces (150-300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork. This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality (4).

It is important avoid high protein meals at night as this can interfere with sleep. This meal is a well proportioned mix of carbohydrates (21g), proteins (23g) and fats (24g), making it a great balanced meal and low on the glycemic index to support healthy blood sugar balance and subsequently support great sleep. 

You can store this in the fridge for up to 3 days or freeze it.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  2. https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.14-268342
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/

 

Salmon Chowder

Prep Time 5 mins
Cook Time 35 mins
Total Time 40 mins
Servings 4 servings

Ingredients
  

  • 2 tbsps Coconut Oil
  • 1 Carrot sliced
  • 2 cups Celery Root peeled and cubed
  • 2 cups Rutabaga peeled and cubed
  • 2 cups Organic Vegetable Broth
  • 12 oz. Salmon Filet
  • 1 cup Organic Coconut Milk
  • ¼ tsp Granulated Garlic
  • ¼ tsp Ginger
  • ¼ tsp Sea Salt or more to taste
  • ¼ cup Parsley chopped, optional garnish

Instructions
 

  • In a large soup pot, melt the coconut oil over medium-low heat. Add the sliced carrot, celery root, and rutabaga. Cover and let cook for about 10 minutes, or until fork tender.
  • While the vegetables are sauteeing, skin the salmon. Discard the salmon skin. Set aside the salmon fillets.
  • Add the broth to the pot and bring to a low rolling boil for 5-10 minutes, until vegetables are fork tender.
  • Add salmon into the pot and poach the salmon for 10-15 minutes. Add a small amount of water if needed to ensure the salmon is covered with boiling liquid.
  • With a fork, gently flake the fish into chunks. Stir in the coconut milk, garlic and ginger. Season to taste with sea salt.
  • Divide into serving bowls and garnish with chopped parsley, if desired. Enjoy!

Notes

Nutritional information per serving:
Calories: 386
Carbs: 21g
Fibre: 5g
Sugar: 10g
Protein: 23g
Fat: 24g

Broccoli & Greens Soup

Broccoli & Greens Soup

Coconut Chicken Curry with Zoodles

This simple and delicious soup recipe combines several powerhouse, cancer-preventative foods into one enjoyable dish!

Based on 2015 estimates nearly 1 in 2 Canadians (45% of men and 43% of women) is expected to develop cancer during their lifetime. This can be seen as a frightening statistic!

However, if we also understand that that approximately 85% of cancers are caused by environmental factors, including diet and lifestyle, we can transform that initial fear into a feeling of empowerment to improve our own individual health!

Studies have provided evidence that the sulphur compounds in garlic, onion and other foods in the allium family alter tumour development. Individuals with diets rich in garlic and onion are at a decreased risk of developing cancer, particularly cancers of the digestive tract. Garlic also contains compounds that can boost the number of immune cells present in the blood. A healthy immune system is one that can help protect us from developing cancer.

Like garlic and onion, cauliflower contains potent sulphurous compounds that help prevent cancer. Additionally, cauliflower contains indoles, including indol-3-carbinol which have been found to inhibit cancer development in many organs and organ systems such as breast, colon, liver and lung.

Dark leafy greens such as the kale found in this recipe, are high in antioxidants which can boost the body’s own defences to help prevent the damage to DNA that causes cancer. Plus, kale contains plenty of fibre and consuming adequate dietary fibre is well-known to reduce the risk over several cancers including bowel cancer.

So, try it out… It’s an easy side dish that’s not only healthy, but sure to impress!

And if you like recipes like this one, you will LOVE our FREE 1-day Cancer Prevention Meal Plan, which is packed with 6 fantastic meals formulated to include loads of nutrients and antioxidants that may help prevent cancer. Check it out!

Broccoli & Greens Soup

This simple and delicious soup recipe combines several powerhouse, cancer-preventative foods into one enjoyable dish!
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Appetizer, Side Dish, Soup
Servings 4 servings

Ingredients
  

  • 12 whole Garlic Cloves peeled and trimmed
  • 1 Yellow Onion large, roughly chopped
  • ½ head Cauliflower sliced into florets
  • 1 head Broccoli sliced into florets
  • 3 tbsps Extra Virgin Olive Oil divided
  • 1 tsp Dried Parsley
  • 1 tsp Dried Basil
  • 1 tsp Dried Oregano
  • ¼ tsp Dried Rosemary
  • ¼ tsp Dried Thyme
  • 1 tsp Sea Salt
  • 8 cups Kale Leaves packed
  • 4 cups Organic Vegetable Broth divided

Instructions
 

  • Preheat oven to 400ºF. Line a baking sheet with parchment paper. Set aside.
  • In a large bowl, combine the garlic cloves, onion, cauliflower and broccoli.
  • In a small bowl, add half the olive oil and mix in spices. Pour over vegetables and toss until well coated.
  • Spread coated vegetables evenly on the prepared baking sheet. Roast for about 30 minutes or until very tender and caramelized, flipping halfway through.
  • When vegetables are nearly done, warm remaining olive oil in a large soup pot over medium heat. Add the kale and half of the vegetable broth to the pot and cover. Let cook for 2 minutes, or until kale is wilted and tender.
  • Add the roasted vegetables and remaining vegetable stock in with the wilted kale. Bring soup to a gentle boil then remove from heat.
  • Use an immersion blender or puree soup in batches in a high-speed blender with a vent until smooth and creamy.
  • Divide into serving bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 204
Carbs: 22g
Fibre: 7g
Sugar: 7g
Protein: 8g
Fat: 12g