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! 

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. 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

2. Lushchak, V. (2012). Glutathione Homeostasis and Functions: Potential Targets for Medical Interventions. Journal of Amino Acids, 2012, 736837. doi: 10.1155/2012/736837

3. 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

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.

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/

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!