This skinny vegetable soup is a great recipe to enjoy during the winter months when our bodies crave warmth and nutrition. Eat enough to satisfy your needs without having to worry about counting calories. This soup has enough nutritional value to help your body feel full and heal from the inside out.
It is a known fact that the foods you eat are either nourishing your body or feeding disease. For this reason I am trying to become more mindful about my cooking, perhaps instead of making a recipe with healthier substitutions I am actually looking into the ingredients my body needs, than creating a recipe.
Clearly my passion for Food as Medicine is influencing my work with the blog, more and more. This passion has it’s roots back in my childhood in Brazil, when my diet was based on earth foods, locally grown fruits and vegetables, backyard animals and daily prepared home meals.
My childhood lifestyle had a tremandous influence in the choices I make today. This is the reason why I think it is so important to introduce kids to healthy eating as early as possible. Studies has shown that kids who are exposed to healthy foods at young age are more likely to make healthier choices when adults (see article http://www.psmag.com/health-and-behavior/childhood-exposure-to-good-food-inspires-healthy-eating-in-adulthood). Make sense right?
Nowadays I am always looking to improve how I feel and although I feel really good most of the time and have been able to maintain a good overall health, there are a few underlying conditions that I focus on, in addition to, of course, the much needed daily nourishment. Luckily to make more fun, this constant nourishment changes from season to season and from time to time. Example; what my body needs in the winter is much different then what I may need to feed myself to sustain a healthy body during the summer months.
This week’s recipe selection
As mentioned before, I wanted to select the right nutrition for my body. I thought that for sure my body needed something warm, nourishing, boosting and filling but not necessarily the fat-storing foods, after all I am not in the wild trying to pack a few extra pounds to sustain myself in the winter months… thinking in which by-the-way, comes from our primitive days that are long gone but yet engraved in our DNA. For this recipe, in fact, I wanted the weight management stuff without sacrificing the taste and nutritional values.
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Here is a brief description of some of the ingredients selected for this week’s recipe
Bone Broth – Considered one of the top winter foods for weight loss, this ingredient can heal your gut, protect joints, help you sleep better and feel better and it also help boost your immune system.
Coconut Milk – The medium chain fatty acids found in coconut milk, help speed up your metabolism and promote weight loss. It’s an excellent substitute to dairy. Some brands can run quite high in calories, my recommendation is to make your own coconut milk at home (here is a recipe!)
Shiitake Mushroom – Again, great for weight management control. Contain anti-viral and anti-fungal properties. Helps lower cholesterol. Blood sugar stabilization. Good source of Vitamin D. Because this type of mushroom is so meaty it makes this soup very filling.
- 15 oz bone broth
- 15 oz water
- ¼ c coconut milk
- 1 c shiitake mushroom (sliced)
- 1 c cherry tomatoes (whole)
- ⅓ c scallion
- ¼ c shallots (thinly sliced)
- 1 tsp chive (chopped, fresh or dry)
- 1 tsp ginger zest
- salt + pepper (to taste)
- fresh thyme
- ½ meyer lemon (set aside)
- Bring the bone broth and water to medium heat
- Cover and let it boil for about 5 minutes
- Add the remaining ingredients, except the lemon and thyme
- Let it cook for an additional 15 mins
- Remove from the stove and add fresh lemon juice and thyme
- Serve immediately.
Other delicious and healthy soups to try: