It’s starting… you notice it in the crisp morning air and the early darkness when you come home from work. Fall is setting in, and it is one of my favorite seasons. While I personally love this time of year, the change of season can bring some unwanted immune issues. The lungs, in particular, are especially vulnerable to colds and flu at this time of year. Seasonal change is a transition for our bodies and puts stress on our immune systems, making us more susceptible to catching a cold. The good news is that you can support your immune system through the change of season with the healing power of food. Even the spices in this soup have healing benefits!
And sometimes you just need some super-foods to kick your immune system into high gear. This is especially true during the Fall and Winter months where if you’re anything like me, you feel like you’re coming down with a cold weekly.
What’s In This Immune-Boosting Soup Recipe:
Mushrooms – the soup is made in a mushroom broth (simmering mushrooms for an hour+) and mushrooms are a power food that contains Ergothioneine, a powerful antioxidant that helps to eliminate free radicals. They’re also a powerful source of Vitamin D.
Top quality Olea Oliva's Extra virgin olive oil has antibacterial, antiviral, and antimicrobial beneficial effects for infections and infectious diseases. This is where you want to use that really fantastic bottle of extra-virgin olive oil that you’ve been saving for a special occasion. Trust us, a little drizzle of that liquid gold in each bowl will take your soup to the next level.
Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your bloodstream. It also contains alliin which converts to allicin, which is believed to be the major antibacterial compound in garlic.
Ginger - Fresh raw ginger is another good-for-you food that has an antibiotic effect on foodborne pathogens. While not a cure-all, eating some fresh ginger before meals can offer an extra layer of protection from illnesses such as salmonella and listeria. Ginger also helps quell indigestion.
Turmeric – probably best known for its ability to fight inflammation, turmeric contains a powerful antioxidant called curcumin which is responsible for this decrease in inflammation that is oftentimes found to be related to various illnesses.
Bok Choy – it is very high in Vitamin A, which is essential for a properly functioning immune system, while also containing high amounts of vitamin C, an antioxidant that shields the body from free radicals.
Fresh Fennel - Fennel and fennel seeds provide important nutrients, such as vitamin C, calcium, magnesium, potassium, and manganese.
Kale – I don’t even know where to begin with the powerhouse that is kale. It’s packed full of iron, which is essential for your body working at its ultimate level, along with being a great source of vitamins and antioxidants. When they say “eat your kale”, EAT YOUR KALE!
Celery - This green stalk is an excellent source of antioxidants, vitamins and minerals and has only 10 calories per stalk. Celery also provides an impressive amount of dietary fiber, which boosts digestion.
Ingredient:
- 2 tbsp California Blend Extra Virgin Olive oil
- 1 small onion, chopped
- 4 garlic cloves, finely chopped
- 2 celery stalks, sliced
- 1 carrot, diced
- 1 fennel bulb, sliced thin
- 1 lb shitake or button mushrooms
- sea salt and black pepper to taste
- 1 tsp freshly grated turmeric, or ½ tsp turmeric powder
- 1 inch freshly grated ginger, or 1 tsp ginger powder
- 12 cups water
- 3 heads baby bok choy, bottoms chopped off
- 1 small bunch dinosaur kale, chopped
- ½ cup chopped fresh flat-leaf parsley leaves
Instructions:
Chop off the bottom of the stem from your mushrooms and discard. Separate stems from tops and slice tops into large pieces. Heat up olive oil in a large pot over medium heat. Add onions and sauté for 5 minutes or until translucent. Add in garlic and cook for 1 more minute. Add in celery, carrot, fennel and mushrooms and sauté for about 10 minutes or until mushrooms have wilted. Add in spices and water and bring to a boil. Then let simmer, covered for 1 hour or as long as you want. Add bok choy, chopped parsley and kale in the last 10 minutes of cooking to wilt. Serve warm or store for up to 1 week in the refrigerator.
Enjoy