Souper Easy Wellness Soup

Lame title, I know but it truly is super easy!

It’s fall and where I live, the leaves are gorgeous! Vivid colors that pop out of the green landscape and the cool weather that makes you want to eat warm soup. Here’s a picture taken on a walk last week. Simply beautiful.

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Listen, eating well and homemade cooking does not have to be hard, time consuming, or tasteless. That’s the theme of this blog. I want to show you how to eat well, simply; without having to buy rare ingredients at a specialty store, recipes that take minutes, and taste delicious! This recipe is what I call a “dump” recipe. I dump all of the ingredients into the pot with very little prep time. Easy peasy!

I have spun this soup recipe many ways but I must admit this one may be my favorite. It’s vegan which means it is entirely animal product free! I wanted to do it in October because you could also call this anti-cancer soup or anti-inflammatory soup but wellness soup fits more peoples wants/needs.

You cannot get too many veggies. If I’m missing a vegetable that you usually use in a soup or stew, add it. If there are leftover veggies in your freezer or refrigerator and you want to use them, throw those kids into the pool! Same thing with herbs and spices…use what you have and what you think will taste good together. You can’t go wrong with veggie soup, add what moves you!

To quote my dear friend and fellow dietitian Heather Tressler “Baking is a science, cooking is an art” meaning that when you bake something you probably should follow the recipe or it may not turn out well. Cooking however, is an art meaning that it is up to interpretation. Add, subtract, make it your own piece of art!

Let’s get down to it because I know you want the recipe!

Amanda’s Wellness Soup

Ingredients:

  • 3 tablespoons of canola oil
  • 2 tablespoons minced garlic (or more up to you)
  • 1 medium chopped onion (shortcut: use frozen chopped onions)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper (or more if you want to really spice it up)
  • 2 tablespoons balsamic vinegar (surprise ingredient)
  • 3 bay leaves
  • 1 teaspoons basil
  • 2 teaspoons oregano
  • 1/2 cup lentils
  • 1/2 cup quinoa
  • 64 oz vegetable broth
  • 32 oz frozen soup vegetables (microwave for 5 minutes in a glass bowl)
  • 7 oz frozen corn
  • 10 oz shredded cabbage (you can shred yourself (about 3 cups) or use already shredded
  • 7 oz can of mushrooms (or any type of mushroom you like)
  • 5 oz frozen chopped kale
  • 1, 32 oz can diced tomatoes

Directions

  1. Heat a large stock pot over medium high heat, pour canola oil in and follow it up with garlic and onion. Allow the onion to cook until for 1-2 minutes.
  2. Add black pepper, turmeric, cayenne pepper and balsamic vinegar and allow the vinegar to cook down slightly (about 2 minutes)
  3. Add bay leaves, basil, oregano, lentils, and quinoa. The pan will be fairly dry but that is ok! Allow the lentils and quinoa to toast for about 1 minute before pouring the veggie broth.
  4. Place the soup veggies, corn, cabbage, mushrooms, kale and diced tomatoes into the pot.
  5. Allow soup to cook down (I had mine in the pot all day on low/simmer) or put in a crock pot on low all day.
  6. It’s ready to go right after all of the veggies warm up but I like to let the flavors marry for a few hours.

5 Quick Nutrition Lessons (from this recipe)

  1. Frozen veggies are just as awesome as fresh. In fact when vegetables are not local/seasonal then frozen is actually better than fresh. After veggies are picked they begin losing antioxidants within hours. Frozen vegetables are picked and flash frozen soon after harvesting which saves those amazing antioxidants. So this winter go for frozen vegetables!
  2. Turmeric is amazing (as you notice I have it in almost all of my recipes). It doesn’t work as well by itself so you need to make sure that you are pairing it with black pepper, garlic, and/or ginger for the anti-inflammatory properties to come alive. It’s also not as effective in supplement form. Cook with it! Enjoy that subtle smoky flavor in most of your cooking!
  3. Herbs and spices help improve the flavor of food without having to add a ton of salt. I do add some salt (not a lot by most standards) and let people shake it on if they prefer. We use way too much salt as a society so sometimes it takes a while to get used to the flavor without a ton of it in our food. If you (or someone you cook for) has high blood pressure, congestive heart failure (CHF), kidney disease, and some other diseases you may have to cut back. Reduce the salt and increase those delicious herbs and spices!
  4. Lentils, quinoa, peas, and corn are used as protein in this dish. You don’t need meat in order to eat protein…at all. All of these are actually less expensive than meat but more nutrient rich. So eating well doesn’t have to cost more, especially when you use these plant sources as protein. This soup is a meal in itself…protein, starches/carbohydrates, and vegetables all wrapped up into one delicious dish!
  5. This is a great soup for cold and flu season as well. It has been shown that garlic and onions are natural antibacterial and antiviral foods. They can help your body fight off these nasty viruses and bacteria! Remember when mom made chicken soup for a cold? There’s something to be said about that especially if she used garlic and onion. Tomatoes are rich in vitamin C which is a building block for your immune system and cayenne pepper has also been shown to ward off illness.

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Basically you cannot go wrong with this soup! From chronic disease prevention to common colds this soup has you covered!

I had leftovers that I wasn’t able to eat so there will be delicious leftovers in a few week!

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I’d like to hear from you! What would you add to this soup to make it even more healthy and delicious?

 

5 Anticancer Foods to Incorporate Into Your Diet

I get asked often “what can I eat so that I…” (lose weight, avoid heart disease, avoid cancer, just eat better, etc). These are my favorite questions! It takes a positive spin on eating for health. Instead of asking what you “should avoid” it’s asking the question, what am I missing that I can be enjoying.

It was hard to narrow down just 5. Maybe later on in this blogging adventure I’ll continue the list so just know this can be open ended.

Let’s begin…

  1. Cruciferous vegetables: broccoli, cauliflower, cabbages, Brussels sprouts, asparagus, kale, and radishes are all examples of these fragrant yet amazing veggies. These power houses have been shown to prevent specific cancers like colon and breast.
  2. Berries and pit fruit: I bet you guessed that blueberries and their cousins blackberries, raspberries, and cranberries would be on the list but another family of fruits have powerful anticancer properties as well. These pit fruits like peaches, plums, nectarines, and avocados are definitely something to get into your diet regularly.
  3. Allium veggies: here I go again with my food and nutrition vocabulary terms…you’re never too old to learn. Allium veggies are things like garlic, onions, scallions, chives, shallots, and leeks. Strong smelling and strong anticancer properties. Garlic and onions are in everything I cook. They give food a great flavor but their nutritional properties are without compare!
  4. Green and white tea: Every.Single.Day. Green and white teas are less fermented which helps to keep the EGCG (the huge anticancer nutrient) in the tea. Brew it at home, do not buy the ready-made stuff because the EGCG cannot survive. Splash a little lemon, lime, or orange into your tea and you’ve got yourself a power packed cancer fighting beverage!
  5. Turmeric: if there is one thing I tell people who are looking for an anticancer, anti-heart disease, anti-arthritis, anti-inflammatory diet to incorporate into their diet it is this wonderful spice. Supplement companies will try to persuade you to buy it in a capsule but you NEED to combine it with your food for it to be most effective. Actually cooking it with black pepper, garlic, and/or ginger makes the turmeric work in overdrive allowing the anti-inflammatory compounds (curcumin) to do its job.

So what does an anticancer eating pattern look like? I love giving visual examples because that’s how I work best. This is an example meal plan to get you started on anticancer eating! (Side note this works for reducing the risk of heart disease and other inflammatory diseases [arthritis, IBD, etc])

Meal Example 1 Example 2 Example 3
Breakfast Oatmeal with walnuts and cranberries Pasture raised eggs with fresh fruit cup Whole grain toast with peanut butter and banana
Lunch Tuna salad sandwich on whole grain bread with broccoli dipped in hummus Whole grain wrap with hummus and veggies Salad with black beans, corn, and oil/vinegar dressing
Dinner Pasture raised chicken with red skin potatoes and Brussels sprouts Tofu stir fry with stir fry veggies and brown rice Wild caught salmon cakes with sweet potatoes and steamed broccoli
Snack Peaches with vanilla Greek yogurt Blueberries with almonds Carrots and celery with hummus

Every day drink green or white tea. When cooking meals, use turmeric, black pepper, garlic, and onions. For snacks fit in fruits, veggies, nuts, or seeds.

Remember that no one expects you to eat this way 100% of the time. Part of a healthy lifestyle for preventing cancer is also enjoying a variety of foods that may not fit into this box. The main point is to eat this way most of the time making steps to always improve.

Breast cancer awareness month isn’t just to raise awareness for early detection through self breast exams and mammograms, it is also being aware that there are lifestyle changes you can make to try and prevent this terrible disease. I’ll end with one of my favorite quotes:

“Let food be thy medicine and medicine be thy food”
– Hippocrates

Anticancer Eating

For many years I practiced oncology nutrition (nutrition for people with cancer). To say that it was one of my most rewarding jobs would be an understatement. I loved meeting new people but more than that I loved meeting people who had the strength of titanium and hearts of gold.

I became interested in cancer prevention during that time. What could I do to help people prevent cancer from coming back and what could I do to help people never have to go through this terrible disease at all? As I began researching there were tons of research articles on diet and cancer prevention. After digging deeper, going to conferences, and reading evidence based books written by dietitians and medical doctors, I discovered that diet has a lot to do with cancer prevention…a whole lot!

In fact, a lot of lifestyle choices have to do with preventing cancer whether it is a recurrence or preventing it all together. What you eat, being active, lowering your stress, and having a healthy mindset are pillars to your well-being and help to reduce your cancer risk.

Here are the top 10 diet changes you can make to reduce your risk of cancer:

  1. Eat more plants: I mean, a lot more than you probably do right now. The American Institute for Cancer Research recommends your diet should be at least 2/3 plants. Plant foods include: fruits, vegetables, whole grains (brown rice, wild rice, corn, whole wheat, barley), nuts, seeds, oils, herbs, and spices.
  2. Eat a lot less animal products: that includes meats, cheeses, butter, creams…anything that comes from an animal. I didn’t say avoid them because there are some benefits to eating a moderate amount of animal products (some of which include essential vitamins and minerals that you can’t get from plants). Our society just eats way too much!
  3. Focus on getting colors from your diet: and I don’t mean from m&m’s and skittles…for real. Eating a variety of colors from plant foods, gives your body a variety of antioxidants. Antioxidants can protect your cells from the nasty changes that form cancer cells.
    • Red – tomato, watermelon, red bell pepper, red apple, sweet potato
    • Orange – Oranges, pumpkin, cantaloupe, orange bell peppers
    • Yellow – lemons, summer squash, yellow bell pepper, yellow tomatoes
    • Green – broccoli, green beans, limes, green apples, lettuces
    • Blue/purple – blueberries, purple cabbage, egg plant, purple onion, grapes
    • White/tan – banana (you don’t eat the yellow skin), mushrooms, cabbage, potatoes, whole grains, nuts, seeds
  4. Do what you can to avoid processed animal meat. Processed meats have been preserved by smoking, salting, curing or adding different preservatives. Deli meats, bacon, ham, hot dogs, and smoked sausage are all examples of meats that have been processed.
  5. Drink less alcohol. Men that means 2 drinks daily and women that means one drink daily (12 oz beer, 1 oz shot, 5 oz wine). Alcohol increases the risk of many cancers including breast, colon, liver, and mouth. If you don’t drink, don’t start. The cancer risk far outweighs the heart healthy protection of red wine. There are other things you can do to keep your heart healthy.
  6. Lose weight the healthy way. Being obese increases your risk for cancer. This doesn’t mean to start losing weight in an unhealthy way. Reduce portion sizes, be smart about food choices, eat a balanced diet, and discuss your goals with a registered dietitian.
  7. Eat more fat. But not just any fat, omega-3 fats. These fantastic foods help to reduce inflammation in your body which can help decrease your risk for cancer. Fit in more walnuts, pecans, canola oil, flax seed, chia seed, salmon, and tuna to get those wonderful omega-3’s!
  8. Drink tea. Green and white tea have a phytonutrient called EGCG. This powerful antioxidant has shown to be a super cancer fighter. Using tea bags instead of buying it pre-made in the store is much more effective. A splash of lemon or lime in your tea will increase the effectiveness of EGCG!
  9. Fermented foods. Yep, you read that right! Fermented foods have amazing bacteria that our bodies need in order to keep a good balance in our gut which may help to protect our body from cancer cells. Sauerkraut and other fermented vegetables, kefer, sourdough bread (the real stuff), yogurt, kimchi, and tempeh are all great sources of those friendly bacteria.
  10. Incorporate herbs and spices. Especially ones like turmeric, rosemary, basil, parsley, cayenne pepper, and black pepper. These have been shown to protect cells against cancer. Try to incorporate them in your typical diet to flavor your food and added protection.

Cancer prevention is so important. Each one of you reading this have been impacted by this terrible disease. Maybe it was you who was diagnosed. Perhaps a parent or sibling. Maybe a grandparent or extended family or a close friend. Regardless, we are fighting a war against cancer. Diet change is the military that can help protect our body from an infiltration of enemy cancer cells.

I’m so deeply passionate about eating for an anticancer lifestyle because I’ve seen cancer at its worst. I have seen it take the strong and make them weak. I’ve watched as it stripped away peoples sense of self. I sat with an individual who used to love to eat and cook not be able to even look at or smell food. I’ve held the hand of people who cried because they never thought it would have been them. But you know what? I’ve seen people rise victorious from cancer. I talked with survivors who can now appreciate the small things in life. I have laughed with survivors who look forward to a brand new life with a brand new outlook. I have eaten with survivors who taste food with so much appreciation. I have been thanked by survivors who said my simple diet tips had made them look at diet as an expedition with others not a journey alone.

Let’s do this together. Let’s change our eating habits together to help fight this terrible disease. Who is with me?!?!

Stay tuned, later this month, for an anticancer eating plan and more tips on making your diet powerful in the fight against cancer!

For more information on anticancer eating check out the American Institute for Cancer Research.

Endometriosis Diet

There are many women who struggle with a disease called endometriosis. Not many dietitians have approached the subject because there is not a lot of research for diet and endometriosis but it is a huge problem for millions of women. It is an inflammatory disease of the endometrium (a thin sheet-like tissue that surrounds the uterus). When it starts to creep out into areas that it shouldn’t, it is called endometriosis.

This is a significant issue for women and can cause severe abdominal pains, bowel issues (constipation or diarrhea), bladder incontinence, and infertility. It can disrupt a woman’s life more than many people think but there are things women can do to reduce the symptoms.

Because endometriosis is an inflammatory disease, an anti-inflammatory diet may be able to help reduce the symptoms. Please do not read me incorrectly, I do not think an anti-inflammatory diet will cure endometriosis…I’m not that kind of “nutritionist”. But I think it could significantly make a woman’s quality of life much better and reduce the syptoms.

So what is an anti-inflammatory diet? It is a way of eating to reduce inflammation in the body…a lot of fruits, vegetables, whole grains, oils, nuts, seeds, fish, herbs, and spices. If you are wanting an anti-inflammatory meal plan please see your local dietitian who can discuss this with you personally and work with you to create a diet that will work for you.

Foods to incorporate into your diet:

  1. Fruits – fresh and frozen are the best. Get a variety and at least 2 servings daily. Just eating apples and bananas are good but you’ll be missing out on antioxidants found in tropical fruits, berries, melons, and pit fruits like peaches.
  2. Vegetables – similar to fruits, fresh and frozen are the best and getting many different colors will give your body tons of antioxidants. You need at least 3 daily but I’m a big fan of getting in as many as possible. Shoot for reds (tomatoes, bell peppers), greens (spinach, asparagus), yellows/oranges (butternut and summer squash), blues/purples (purple cabbage, eggplant), whites/tans (mushrooms, cabbage).
  3. Grains – because they are a plant food they also have antioxidants, vitamins, and minerals. Along with those benefits these power foods also have protein and fiber! Instead of the processed grains like white flour (white bread) and white rice choose whole grains like whole wheat bread and brown rice. PS corn is a whole grain not a vegetable 🙂
  4. Oils, Nuts, and Seeds – these super important fats are needed in our bodies ESPECIALLY on an anti-inflammatory diet. Canola oil and walnut oil are very high in omega-3 fatty acids and are great to cook with. Omega-3 fatty acids are naturally anti-inflammatory. This means that eating more foods that are higher in omega-3 fats will help your body with inflammation. Along with canola oil and walnuts (walnut oil), flax seeds, chia seeds, pecans, and wheat germ are also high in omega-3’s. Other oils, nuts, and seeds are beneficial as well for your heart health and overall well-being.
  5. Oily fish – salmon, tuna, mackerel, anchovies, and sardines are packed with those anti-inflammatory omega-3 fats. Fit these in to your weekly meal plan or consider taking a quality tested fish oil supplement (check with your doctor before beginning any supplement). Canned salmon and tuna are very budget friendly ways to get in these fish. I prefer them on salads or sandwiches!
  6. Herbs and Spices – many herbs and spices are naturally anti-inflammatory. Turmeric is a heavy hitter in this department. This proven inflammation reducer has shown to be a big player in the anti-inflammatory world. Other herbs and spices have shown some benefit as well like ginger, black pepper, garlic, and cayenne pepper.

So what would an anti-inflammatory diet for endometriosis look like? Here’s a glimpse with two examples:

Breakfast:

  • Oatmeal with walnuts, chia seeds, and blueberries
  • Whole wheat toast with almond butter and banana

Lunch:

  • Salad with canned salmon and black beans
  • Tuna salad sandwich on whole wheat bread and carrot sticks

Dinner:

  • Grilled chicken, steamed broccoli, and brown rice
  • Baked mackerel, asparagus, red skinned potatoes

Snack:

  • Raisins and walnuts
  • Celery sticks and hummus

I recommend, for those that have endometriosis, to meet with a registered dietitian and go over your diet to see how you can make it more anti-inflammatory. Again, it will not cure the disease but if it can improve your symptoms and overall well-being then it is worth a shot! Some insurances may cover nutrition counseling for diseases like endometriosis so check with your health insurance company prior to your appointment.

To find a dietitian in your area check out: http://www.eatright.org/find-an-expert

*If you think you have endometriosis please see your gynecologist. For those that have endometriosis and decide to change your diet please let your gynecologist know*