A savory kale & mushroom soup is a delicious way to jump start your anti-inflammatory eating style. After all, it’s daily lifestyle choices that matter, right?
You and I want flavor, full nutritional impact, and value for our money, don’t we! When we prepare this simple soup for the week, we make eating healthy a little less complicated.
You can use fresh or frozen kale and a few other ingredients in your cabinet and have this soup on the table in no time. It can also be used for a 7 Day Detox Way of eating! What does that mean to the average person?
Well, we have to look at what is a given: A diet full of preservatives, dyes, coloring, and flavorings that we have difficulty pronouncing is pervading American eating habits and making people sick.
When these items, which contain minimal nutrients to feed the cells and give us energy is promoted as “food” it’s a shame. Since the majority of ingredients are chemicals, it makes sense to “detox” from chemicals and focus on real food from the garden to restore and repair cells. (1)
Recipe for Savory Kale & Mushroom Soup
Savory Kale & Mushroom Soup
6 Button Mushrooms (Chopped)
2 Cloves Garlic (minced)
1 Tsp Coconut oil
1 1/2 Cups Broccoli
2 Cups Kale (Chopped)
1 Tsp Onion Powder
1 Tsp Real Salt
1/2 Tsp Pepper
1 15 oz can Chick Peas (Rinsed and drained)
1 Can Coconut Milk
4 Cups Water
Place oil in a small soup pot and add minced garlic, then add the chopped mushrooms. Sauté until tender.
Add the remaining vegetables and spices and cook until just tender. About 10 mintues
Add the chickpeas (you can add a little water and puree for a creamier texture or leave them whole).
Add the water and coconut milk and bring to a simmer 15-20 minutes until warm. Store in a sealed glass container and refrigerate leftovers.
Hyman M, Bradley E. Food, Medicine, and Function: Food is Medicine Part 2. Phys Med Rehabil Clin N Am. 2022 Aug;33(3):571-586. doi: 10.1016/j.pmr.2022.04.002. Epub 2022 Jun 25. PMID: 35989052.
Chicken Salsa & Tortilla Soup
Chicken Salsa & Tortilla Soup is easy and delicious!
No surprises here! I made my first chicken salsa soup 20 years ago watching the Food Network. It’s been a favorite ever since! I’ve changed it up several times and it still tastes amazing. When I made this for a cousin last week, I wanted to use mostly frozen vegetables so it would be easier for her to replicate.
It turned out pretty good!
Chicken Salsa & Tortilla Soup
2 Chicken Breast
1 8 oz. Jar Salsa
2 cloves Garlic
1 Cup Corn
1-2 Cups Chopped Yellow Squash
2 Tomatoes
2 Tsp. Paprika
2 Tsp. Coriander
2 Tsp. Onion Powder
2 Sprigs Fresh Oregano
4 cups Chicken Broth
1 12 ounce Bag Three Pepper & Onion blend (red/green/yellow)
Season the chicken with spices and chop; place it in a saucepot with 1/2 cup of the broth, minced garlic and chopped onions. Saute until just tender, then add the corn, squash, peppers, tomatoes, salsa, and oregano. Add the chicken broth and simmer about 30 minutes.
Top with fresh tortillas!
What God puts in the garden is good!
But I have trusted in your steadfast love; my heart shall rejoice in your salvation. I will sing to the Lord, because he has dealt bountifully with me.
Check out the blog for more soup recipes! Or if you need help with lifestyle change and coaching for better health and would like a National Board-Certified Health Coach, who is also an RN, I am accepting appointments here!
Bok Choy & Black Bean Soup
Bok Choy & black bean soup is a savory and filling soup to add to your anti-inflammatory eating routine. We are all looking for simple ways to eat healthier and have less pain. So, why not enjoy life more by eating whole food we make ourselves? The overly processed and nutrient poor items will be less tempting when our tastebuds, cells, and bellies are satisfied.
The soup is ideal in the summer and early fall months when the Bok Choy, onions, and zucchini are ripe for picking, too! But never fret, even if you don’t grow them, they are easy to find in our local grocery store.
What Makes Bok Choy & Black Bean Soup Anti-inflammatory?
That is a good question!
Bok Choy is in the Brassica family of plants and known for its antioxidant capacity. One study identified 71 phenolic (beneficial plant kind, not the chemical derivative kind) compounds in Brassicas like, kaempferol, quercetin, and isorhamnetin. (1) All of which are high oxygen radical absorption capacity (ORAC) scorers!
This soup also has broccoli, onions, and carrots, which have their own powerhouse of antioxidants to help restore and repair damaged cells. Combine that with black beans and quinoa and you’ve got added fiber, natural folate ( 1 cup as 64% RDA) vitamin A, vitamin E, and protein.
Nutrients, anthocyanins, more quercetin and flavanols are present in black beans and suspiciously resemble something of a divine design.
Devotion
Basically, they go in a mop up messes created by dying cells, and directly or indirectly reduce inflammation. Something God loves to do with His provision in the garden for our bodies. Just picture the powerful nutrients working their way through your body and absorbing disease. It’s a beautiful picture of God working through food to heal our bodies just like the Holy Spirit works through His Word to heal our souls.
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
In a soup pot combine the onions, zucchini, & Bok choy, sauté in a little water until tender.
Add the broccoli, carrots, rosemary and spices, then the beans, broth, and rinsed quinoa.
Simmer for about 30 minutes and top with hulled pumpkin seeds, sesame seeds, or sunflower seeds.
Check out more black bean recipes on the Strengthen Your Heart Blog! I’ve used them several different ways!
Remember, if you need help with getting your family on board with a simpler, healthier eating plan, book a consultation with me here. I look forward to serving you!
Have a beautiful day!
References:
Lin LZ, Harnly JM. Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6850-7. doi: 10.1021/jf1004786. PMID: 20465307; PMCID: PMC3762684.
Fall Soup Swap!
Have you ever tried a fall soup swap? It’s easy and so much fun! Especially if you live alone or if there are only one or two of you in the house. After all, an entire pot of soup seems like a lot to eat for one or two people!
But, what if you get a couple of singles on your street to make a pot of soup too? No neighbors? Easy fix, ask your Sunday School class or bible study group. If you’re not doing that either what about co-workers?
The only stipulation is, they have to be CLEAN and good cooks, LOL!
You may think I’m kidding, but I’m not. So, once you’ve selected your lovely group of people, follow these steps:
Simple Steps
Pick your group of four people with whom to exchange a soup. Four is an easy number, you can choose less, but I wouldn’t do more.
Decide what soup each of you will make and what day you will prepare and exchange.
Gather your storage bowls. There are sets of ten in various sizes throughout all retail stores.
Make your soup. I’m giving you plenty of nutritious ideas in the links below.
Gather together with your chosen friends, bring your soup and divide the soup between your bowls.
You’ve successfully participated in a Fall Soup Swap, enjoyed one another, and have enough variety of delicious, and hopefully healthy, portions for the rest of the week!
God bless you and enjoy what he placed in the garden for us to harvest this season!
“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
What is your favorite soup to share? Leave me a comment and let me know!
Creamy Asparagus & Squash Soup
The weather is changing with cooler nights and breezy no humid days! It’s time to do my happy dance. Fall weather is also the time to make soups. A creamy asparagus and squash soup is on my mind so I can load up on some nutrition and antioxidants.
Benefits of Asparagus & Squash Soup
Asparagus helps fight the big buzz word INFLMATION, it’s rich in anthocyanins that reduce this pesky irritant to our cells. It also protects the lining of our blood vessels, and our joints. Asparagus protects liver cells from toxic substances too. (1) It’s also carrying some significant anti-cancer properties! (2) I’ll take all the protection I can get in this battle for life in our environment of pesticides, fertilizers, irritants, pollutants, colorings, flavorings, and preservatives.
All the more reason to avoid the canned and boxed soup mixes and make your own. We are harvesting potatoes and a few summer squash this week too. So, I came up with a no dairy, simply creamy asparagus and squash soup from our garden to you. The best part is, it can be ready in 30 minutes.
Creamy Asparagus & Squash Soup
2 Medium Organic Potatoes
1 Small Onion, chopped
2 Stalks Celery, chopped
2 Cloves Garlic, Chopped
1 Bundle Fresh Chopped Asparagus
1 Medium Yellow Squash, chopped
2 Tbsp. Fresh Oregano (1 if dried)
2 Tsp. Onion Powder
1 Tsp. Salt and Pepper to your taste
2 Cups Unsweetened Almond Milk (or milk of your choice)
In a large soup pot place your washed, peeled and chopped organic potatoes. Cover with four cups of water and bring them to a boil, then add the onions, garlic, and celery.
Keep an eye on the water level, I add a cup here and there as it boils down and the vegetables become tender. So, I added at least 2 more cups of water. Once the vegetables were tender (about 20 min on med/high) I mashed the potatoes and added the spices.
Now, you're ready to add your chopped asparagus, yellow squash, and almond milk. Simmer another 10 minutes until these are just tender, (I like mine to remain a little crisp, but you do what you like).
You’ll have over 40% of your RDA of B6, natural folate, and Vitamin K1, over 20% of your vitamin C, E, and B1, while getting a good start to over 15% of RDA for magnesium, selenium, and calcium. Therefore, I hope you enjoy it alongside your cool fall weather this week!
Devotion/ Spiritual Food
I am forever impressed with God’s goodness and provision for us in the garden! Every time I look at the amazing benefits of what He placed in food I think about His mighty love and thoughtfulness. He also provided a way for us spiritually in the presence of his son, Jesus. He says,
“It is the Spirit who gives life; the flesh is no help at all. The words that I have spoken to you are spirit and life.
John 6:63-64 ESV
The metaphor in John chapter six that Jesus is describing to his disciples is the one of himself being the bread and body coming down from heaven. He will offer himself as a living sacrifice for all mankind. Of course, they are not partaking physically of his flesh, but understanding and internalizing the concepts of believing He is fully God and fully man. It was hard for the people of Jesus’ day and in ours. I pray all doubt is erased as we are encouraged by the amazing proof of His love through the properties of food. Moreover, the evidence of Him in creation and through His Son, Jesus.
When winter arrives I need some simply wholesome potato soup to ward off the chill. You know, the kind that is creamy and melts in your mouth while keeping you full for hours. As the winter solstice passes and I catch a few glimpses of the Bethlehem star, the wind cuts through my clothes to chill me to the bone, it’s time to layer up.
So, I’m bundling up in my clothes, contemplating the season of that star, and thinking about what God has planned in the coming year. Although I won’t know what’s ahead, all I need to know is those lights in the sky are a testament to his power and glory. The Psalmists says,
When I look at your heavens, the work of your fingers, the moon and the stars, which you have set in place, 4 what is man that you are mindful of him, and the son of man that you care for him?
5 Yet you have made him a little lower than the heavenly beings and crowned him with glory and honor. 6 You have given him dominion over the works of your hands; you have put all things under his feet, Psalm 8:3-6
Regardless of what the coming year brings, I can be assured he cares for me. Sweet friend, he cares for you too. We can look forward to taking more time to absorb his word, layer up our hearts for the next phase of life, and prepare something wholesome and simple for supper. You ready?
I know potatoes get a bad rap because of their carb content, but really they are loaded with vitamin C, folate and fiber. Instead of raising blood sugar, they contain resistant starch, which can actually decrease it, according to a Healthline article with PubMed backed research. In addition they feed the good bacteria in our gut. Therefore helping with digestion, improving insulin resistance, and helpin us feel full longer (1).
More importantly, according to studies, the resistant starch in potatoes breaks down into short chain fatty acids called butyrate. An important fatty acid that helps reduce inflammation in the gut. While possibly aiding people with Chron’s Disease, diverticulitis, and ulcerative colitis. (2)
Simply Wholesome Potato Soup
6 Medium Potatoes, washed, peeled and chopped
1/2 small Onion, finely chopped
2 Medium Carrots, finely chopped
1 Medium Sweet Potato, peeled and chopped
1 Stalk of Celery Chopped
1 32 ounce Box Vegetable Broth
2 Cups Water
2 Teaspoon No Salt Spice Blend
1 Clove Garlic (minced)
1 Teaspoon Salt
1 Cup Unsweetened Almond Milk
Place all the washed and chopped vegetables in a soup pot on the stove and add the broth, spices, and water.
**By the way if you don't want to chop and drop all these carrots/onions/ and celery…you can buy a 12 ounce bag of them already frozen and chopped in the freezer section of the grocery store. ***
Bring all the vegetables to a boil and simmer until they are tender, about 40 minutes. When they are tender add the almond milk, stir and serve. NO, you don't drain the potatoes and add milk and butter, Trust me, you don't need it. just add the almond milk, and maybe a teaspoon of ghee to the starchy water and enjoy!
So, wrap up this winter, enjoy some simply wholesome potato soup, and enjoy those scriptures!
A harvest vegetable soup is a common second day meal after utilizing a savory pot roast on preparation day. After all, a good vegetable soup is in everyone’s arsenal of yummy go to soups!
I particularly like the spices in this soup. A few extra harvest root vegetables added to the traditional ones, make this soup unique. Although, many of you love your tomato based vegetable soups, I’d like to challenge us to try something a little different. After all, root vegetables have so much to offer in the form of fiber, rich minerals, and vitamin content, it’s a good idea to consider them in our balanced meal plan.
Furthermore, here is a place to read about Beet Benefits and Sweet Potato Benefits while enjoying a cup of vegetable soup on a cool fall or winter day!
Or, while the harvest vegetable soup is warming your belly, you can indulge in God’s word to warm your soul. Paul tells us in Corinthians, the same God who supplies the seed to sew our wonderful vegetables and for the wheat to make bread for food, is the Same God we rely on to build righteousness. This is on display in the mild gentleness of our speech. And as witnessed by the steadfastness in our adherence to the truth of God’s Word.
He who supplies seed to the sower and bread for food will supply and multiply your seed for sowing and increase the harvest of your righteousness.
Moreover, we can rely on God to always supply the right words, at the right time. tTherefore, multiplying the tiny seeds we sew.
I like to keep it simple. Food is simple and so is love. Let’s be lights in sharing God’s love. You can find more encouragement about sowing a harvest of righteousness on the Bold Faith page of this site.
Harvest Vegetable Soup
1 Cup Shredded Leftover Beef Pot Roast
1 12 oz Package of Frozen Mixed Vegetables (Use two if serving more than 4 people)
1 32 pz. Box Beef or Vegetable Broth
1 Small Beet
2 Medium Sweet Potatoes
1 Small Onion
2 Teaspoons Oregano
2 Teaspoons Onion Powder
2 Teaspoons Thyme
2 Cups Filtered Water
Place all ingredients in a soup pot and bring to a boil. Let simmer about an hour until all vegetables are tender.
Tortilla Soup–Autoimmune Style
Chicken Tortilla Soup.….AIP style….minus peppers, tomatoes, corn and tortillas. I could not tell the difference! 🙂
Here is what I did on my preparation day.
I washed and peeled 3 carrots and one beet. I put them in a saucepan with 1 clove of garlic and 1/2 onion 1/2 teaspoon salt. Add three cups of water, bring to a boil and simmer until vegetables are tender. Let them cool, then puree in a Nutribullet store in the fridge until ready to use. (This is my substitute for tomato sauce)
Soup:
2. Chicken breast cubed
1/2 onion (optional)
1 small zucchini chopped
1 yellow squash chopped
1 clove garlic minced.
1 carrot chopped
3-4 radishes sliced
1 stalk of celery chopped
2 teaspoons poultry seasoning
1 tsp paprika
1 tsp margoram
2 tablespoons olive oil
1 box 32 oz. chicken broth plus two cups water.
2 Cups Pureed Beat/Carrot Sauce
Sauté chicken and seasoning with heated olive oil, salt and pepper. (Or use leftover rotisserie chicken) Add onions, garlic, and chopped vegetables. Add your pureed beat mixture and the broth.
Granted, at this point the pot looks like something from a horror movie. Don’t be alarmed! 🙂 The colors and flavors meld together nicely as it simmers.
Bring to a boil and simmer until vegetables are tender. About 30-40 min.
I wanted to add a cup of jicama to this, but there was none at the grocery store. It would be nice in this soup though.
What’s in the garden is good!
Gluten Free Buckwheat/Rice Crackers
Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.
All of the ingredients for this little soup side are costly, so learning to repurpose such failures is necessary. After all, who wants to throw away food?
Benefits of Buckwheat/Rice Crackers
Homemade crackers are nice to have around because you and I control the oil, the salt, the flavor, the nutrients. No soybean or seed oils here! Adding chia and flax seed give this multigrain, gluten free cracker more fiber and protein, too.
Buckwheat is known for the flavonoids rutin and quercetin. Rutin is an antioxidant derivative of quercetin thought to be effective in reducing oxidative stress in neurodegenerative disorders. It helps reduce inflammatory cytokines and improves nerve cell protection in vitro for Parkinson’s disease, too. You’ll be happy to know, rutin is also found in cherries, grapes, apricots, oranges, grapefruit, and plums. (1)
Quercetin, in buckwheat and many other vegetables has been studied for its ability to improve physical and mental status. It’s antiviral and beneficial in removing heavy metal poisoning and pesticide damage in cells. But not only that it is also touted for helping to fight off cancer cells and diabetes. (2)
To top it off, the added chia and flaxseed in this buckwheat/rice cracker provide a valuable omega 3 precursor (ALA), which is beneficial for lowering inflammation. As you know, less inflammation throughout the body means less problems with stiffness, high blood pressure, and cardiac problems. Plus, the high fiber content of these nutritious seeds and whole grain brown rice make this failed mess a healthy, antioxidant rich, snack.
Devotion
“At least there is hope for a tree: If it is cut down, it will sprout again, and its new shoots will not fail.
What God puts in the garden is good! The beauty of whole food and antioxidant power in study after study I read reveals his divine nature!
And friend, if the trees in the woods can’t fail to sprout new growth, neither can we.
The best news is, it applies to every area of our lives where we fail.
Do you fail in areas of self-control? He has the answer. He fills us to overflowing when we place our full trust in him.
Do you fail in relationships? He is the giver of peace and teaches us how love surpasses all hurt and disappointment.
Do you lack confidence? Rest in the assurance that every failure is a learning experience that sprouts hope for tomorrow.
When we face difficulties, we can rest assured God is pruning us to produce more fruit in our lives. We realize we cannot do these health changes on our own, we need strength from him and other believers.
Gluten Free Buckwheat/Rice Crackers
Gluten Free Buckwheat/Rice Crackers
1 Cup Buckwheat Flour
1 Cup Brown Rice Flour
1/4 Cup Flaxseed (Ground)
2 Tbsp Chia Seeds
2 Tbsp Sesame Seeds
1 Cup Water
1/4 Cup Olive Oil
1 Tsp Xanthan Gum
1 Tsp Salt
1/4 Tsp Baking Powder
Combine the flours, salt, baking powder, ground flaxseed, and chia seeds until well combined.
Add the water and olive oil together and combine until well blended.
Roll the dough out onto an extra-large cookie sheet between two pieces of parchment paper until the dough is very thin. Sprinkle with sesame seeds and press them lightly into the dough.
I use a pizza slicer to cut the dough into small 1×1 inch squares.
Bake at them 300 degrees in the convection oven for about 40 minutes, check them at 25 and 30 minutes to make sure they are completely dry or until crisp and brown.
I hope you enjoy them as much as my MetS Busters group did this week! MetS Busters is a 12-week metabolic rehabilitation program designed to help participants lower blood pressure, triglycerides, waist circumference, blood sugar, and inflammation! I’m getting great feedback and testimonies of progress as participants learn new ideas, gain the support of their peers, and implement tried and true coaching tools!
Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxid Med Cell Longev. 2018 Jun 27;2018:6241017. doi: 10.1155/2018/6241017. PMID: 30050657; PMCID: PMC6040293.
Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170.
2 Day Recipe Guide to Maintain Your Metabolic & Immune System Reset
A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.
I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.
So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.
However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!
Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?
Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.
This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.
Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.
Prep Day for System Reset
The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.
Coconut Almond Bars
1 Cup Ground Almond Meal
1/2 Cup Flaxseed meal ((optional))
1/4 Cup Walnuts
1 Cup Coconut Flakes
1/2 Cup Dark Chocolate Chips
1 Tbsp. Coconut Oil
2 Tsp. Cinnamon
3/4 Cup Water
1/2 Tsp. Salt
2 Tbsp. Pumpkin seeds
Grind the flaxseed into a meal, then grind the almonds into a flour (Of course, you can use the already ground meal and flour if you like). My gut does not tolerate flax seed meal, so I use 1/2 cup ground chia seeds instead of flax. So, flaxseed is listed as optional. You can substitute the amount for more almond flour if you like.
Place the ground meal in a bowl and add the cinnamon and salt, mixing well.
Add the coconut flakes, pumpkin seeds, walnuts, and chocolate chips.
Lastly add the water and stir well until it holds together. Let set a few minutes so the meal can absorb the water.
Meanwhile, use the coconut oil to grease your 9×13 pan really well. Preheat oven to 350.
**Remember coconut oil as natural MCT and will help keep you full. It's good for you.***
Spread the dough into the 9×13 pan evenly. Bake for 20 minutes and remove to cut into your squares. Put in back in the oven another 8-10 minutes.
Let them cool then enjoy one bar in the morning for breakfast.
Crackers for the System Reset
Kale Hemp Seed Crackers
1 1/2 Cups Kale (Washed and dried)
1 Tbsp. Nut Butter
1 Tbsp. Organic Extra Virgin Olive Oil
1/2 Cup Flaxseed meal ((may substitute almond flour))
1 tsp. Salt
1/2 Tsp. Onion Powder
1/2 Tsp. Garlic Powder
1/4 Cup Hemp Seed Hearts
1/4 Cup Chia Seeds
1/4 Cup Sunflower Seeds
1/2 Cup Water
1 Tbsp. Pumpkin Seeds ( no shells, chopped)
Preheat oven to 250 degrees, Yes 250! 350 is too hot and burns the edges.
Combine all ingredients in a bowl and let it set until all the water is absorbed.
Spread the dough between two pieces of parchment paper and roll out onto a cookie sheet until thin, 1/16th of an inch or so.
Bake for 30 minutes then remove to cut into squares. Flip them over and bake another 30 minutes until crisp. If they are still soft, bake another 10 minutes.
Qunioa Vegetable Soup
1 Cup Quinoa
6 Cups Kale
4 Cups Cabbage
4 Carrots (Sliced)
4 Celery (Sliced)
4 cloves garlic (Minced)
1 Onion (Chopped)
1 Tbsp. Oregano
1 Tbsp. Thyme
3 Tsp. Salt
2 Tsp. Onion Powder
1 Tsp. Garlic Powder
1 Tsp. Pepper
2 Tsp. Apple Cider vinegar
1 Can Chick Peas ((rinsed and drained))
8 Cups Vegetable Broth
4 Cups Water
1 Tbsp. Avocado Oil
In a very large soup pot, sauté the onions and garlic in the oil.
Add the chopped kale, and cabbage, stirring as you chop.
Add the carrots, celery, garlic, herbs and spices, and keep stirring.
Add the water, vegetable broth, and quinoa.
Simmer for about an hour until vegetables are tender. Enjoy!
The Value of Intermittent Fasting for System Reset
Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.
SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.
Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.
It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.
System Resets Require Water!
While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!
In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!
Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.
If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.
The amazing thing about repetitive action is, eventually, those taste buds come around too.
More System Reset Recipes
After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.
That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!
I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.
We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.
The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!
And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
🙂
