PUMPKIN PROTEIN SOUP
By Lois Hamilton
Makes 8 – 10 bowls
PREP TIME 30 minutes COOK TIME 90 minutes TOTAL TIME 120 minutes
GLUTEN FREE, CASEIN FREE, LACTOSE FREE, VEGAN, PALEO
5 cups filtered water
1 medium onion
1 ½ cups pumpkin puree or any other winter squash puree
3 cloves garlic, diced
1 ½ cups carrot puree
1 tbsp. extra virgin olive oil
2 apples, peeled and diced
2 tsp cinnamon
½ cup natural peanut butter
Unrefined sea salt to taste
½ cup full fat coconut milk
Crumbled pecans or walnuts for topping
1 tsp freshly grated ginger
Peel, cube and cook squash and carrots until well done. You can use canned pumpkin puree instead but it does not require cooking at this point. You can use the cooking water as part of the 5 cups of water if you choose. Puree the squash and carrots in a food processor, until smooth.
On medium heat, sauté the onion and garlic in olive oil in a 6 quart stock pot, until translucent. Add apple, ginger and cinnamon and sauté for about 3 minutes. Add squash and carrot puree, water, coconut milk and peanut butter. Bring to boil on medium heat, stirring occasionally to prevent scorching. Turn on low and simmer for one hour. Cool and puree in small batches until creamy. Return to pot to slowly heat back up. Salt to taste. Ladle into bowls and sprinkle crumbled nuts on top. Enjoy!
Wild caught cod is an excellent source of omega 3 fatty acids to reduce heart disease and many chronic diseases. Wakame, as with all sea vegetables, is high in calcium. They are very high in iodine and thus support thyroid function. Onions have antibacterial properties and blood sugar lowering action. Carrots are high in beta-carotene, vitamin K and biotin and are an excellent anti-oxidant. Bok Choy is very high in Vitimin A, C and K making it anti-oxidant and good for bone health. Fennel aids digestion and is an excellent source of vitamin C and potassium. Maitake mushrooms are an excelent source of selenium, polysaccharides and iron. They are great immune boosters. Extra virgin olive oil may help to lower triglycerides, improving blood sugar control.
Mindful eating means thinking about the food chosen to make up your future cells. our cells regenerate constantly so we always have the opportunity to change the make up of our trillions of cells! The blurbs below are meant to help you to eat mindfully.
COD &VEGGIE SOUP
By Lois Hamilton
PREP TIME 20 minutes COOK TIME 30 minutes TOTAL TIME 55 minutes
GLUTEN FREE, CASEIN FREE, LACTOSE FREE
4 thick cod fillets, chunked
½ cup wakame, crumbled (measure before crumbling)
1 large onion, diced
4 large carrots, diced
1 cup fennel bulb, sliced
4 baby bok choys, sliced
½ cup fresh dill, chopped
1 cup maitake mushrooms, sliced
2 cubes Harvest Sun Miso bouillon cubes
2 tbsp. extra virgin olive oil
4-6 cups filtered water
Sauté the onions and fennel in olive oil in a large 6 quart pot. Add all the veggies, dill and bouillon cubes and water. Bring to a boil on medium heat. Let simmer for 10 minutes then add cod and bring to a boil again. Let simmer for an additional 20 minutes. Serve with miso on the side, to be added to the bowl as desired. Enjoy!
Winter squash, like pumpkin, are a very good source of carotenes and vitamin C which provide us with antioxidant and immune boosting benefits. They also offer an impressive dose of B vitamins and dietary fiber. If you choose to save and roast the pumpkin seeds, they are an excellent source of zinc for healing and may offer benefits with prostate cancer. Carrots have a similar profile. Like the preceding foods, apples are high in potassium (an extremely important electrolyte) which helps to balance our potassium/sodium ratio within our bodies. It is critical to wellness to have much more potassium than sodium in our diets. The pectin in apples provides a soluble fiber that helps with intestinal motility and can help to lower blood cholesterol levels. Peanuts are legumes and are cousins to lentils, peas and garbanzo beans. They are high in protein and monounsaturated fat. It is wise to choose organically sourced peanut butter. Full fat coconut milk retains the properties of medium chain triglycerides, offering impressive antiviral, antibacterial and antiprotozoal benefits. Ginger is an excellent carminative, helping to dispel intestinal gas and relax the intestinal tract. Pecans add more fiber, protein, and healthy monounsaturated fats. The beta-sitosterols in pecans have been shown to lower LDL cholesterol.