Take the 2 Day Per Week Anti-inflammatory Soup Challenge!

Super Easy Anti-inflammatory Cabbage Soup Challenge

How about joining me for a anti-inflammatory soup challenge?

I have been reading about the anti-inflammatory eating plan for several years now and truly believe it can benefit my clients. There are so many voices out there vying for our attention, you and I need some solid tools to get us started.

One way is to invest in an expensive program approved by your doctor, and mine. I’ll pass for now.

Another is to focus on choosing foods God created in the garden, while eliminating the ultra-processed foods He didn’t create.

There is one particular plan using the Fasting-Mimicking method, developed by Dr. Valter Longo, that uses prepackaged soups, crackers, and protein to give the body support, but at the same time trick the body into thinking it is fasting.

Did you know the Fasting Mimicking diet has been shown to reduce C-reactive protein, homocysteine levels, and other inflammatory markers? (1) This is huge for my clients suffering from metabolic syndrome and who need a boost to get started in the right direction.

It does work for weight loss (mostly water) and removing the toxic load. It is for 5 days straight and costs anywhere from $100 to $150.

So, I thought why can’t I do this with the Super Easy Anti-inflammatory Cabbage Soup 2 days a week and see if it works the same way?

Well, maybe my clients and friends would like to try it too!

**As always check with your doctor or dietician before trying any recipe strategies on this site**

Are you Interested?

Comment YES in the comments section below!

Who is Eligible:
Anyone NOT on medications to lower blood sugar or blood pressure.
Why? Because any severe changes in intake can make your blood sugar or blood pressure go too low with medications on board.
If you are under 65 or over 18 and do not have an eating disorder.

Here is how it works:

1. Make the Soup

Pick if you want to use the Super Easy Anti-inflammatory Soup or the Asparagus & Kale Soup recipes below and make the soup of your choice.

2. Decide Which 2 days of the week to Eat ONLY the Soup

Yes, only the soup for two days. Breakfast, lunch, and dinner. There is no eating between meals, just drinking plain water or herbal teas. The days don’t even have to be together. You can do Monday/Wednesday or Tuesday/Friday, just don’t let the soup go bad. It should last in the fridge safely 5 days.

3. Drink plenty of water, lemon water, herbal tea you like between the Soup meals.

4. Do this every week for 4 weeks

5. Meet me on my Facebook page weekly to check in and see how it’s going.

I’ll leave prompts each week and you can comment on how you feel, if you’ve lost some pounds, if you felt stuck and now you don’t, whatever is going on with you.

What do you think?

Can you do this little experiment for only two days a week for four weeks? If you cannot eat cabbage or tomatoes here is your alternative soup:

Alternative to Cabbage Soup is Asparagus/Kale Soup

Asparagus & Kale Soup
1 bunch of Asparagus chopped and washe
1 chopped and Washed Leek
1 bunch of kale washed and chopped
1 yellow pepper
2 15 oz cans of chickpeas
1 clove of garlic
2 tbsp fresh oregano or 1 tbsp dried
2 tbsp fresh turmeric or 1 tbsp dried
1 32-ounce vegetable broth
Bring all the vegetables to a simmer and cook until tender. You can use a slow cooker on low 8 hours or an instapot on pressure cook for 30 minutes.

Here are more idea for anti-inflammatory prepping ideas in this Derailing to Detox post!


Super Easy Anti-inflammatory Cabbage Soup

  • 1 Large Head Cabbage
  • 6 Large Tomatoes ((or a 24 oz jar of Salsa))
  • 1 Large Onion
  • 1 Clove Garlic
  • 2 15 oz cans Chick Peas
  • 2 Tbsp Oregano ((fresh or 1 tbsp dried))
  • 2 Tbsp Turmeric Root ((fresh or 1 Tbsp dried))
  • 1 32 oz Vegetable Broth
  • 2 Cups Water
  • 1 Tsp Salt
  • 1 large Yellow Pepper
  • 1/2 Tsp Pepper
  • 1 Tsp Cayenne Pepper ((optional, leave out if you don't like it))

  1. Wash and Chop all vegetables and add them to a soup pot. (No worries if you don't have fresh tomatoes, just us the salsa)

  2. Add your chopped garlic, onion, and turmeric.

  3. Add the broth and water bring to a simmer and let cook until all the vegetables are tender, about 2 hours.

    If you have a slow cooker put it on before you go to work and leave it 8 hours on low.

    If you have an instapot and want it sooner, let pressure cook 30 minutes.


Let me know when you are starting. I am shooting for June 23rd because I have some delicious cabbage coming on in the garden!

I want to do this anti-inflammatory soup challenge because I think two days a week is much easier to get us started than five. It is not going to affect our health negatively if we are responsible and recognize our bodies needs.



Super Easy Anti-inflammatory Cabbage Soup!

My clients are always looking for a quick jump start to get healthier! I can’t think of a better way to help them than to introduce them to this super easy anti-inflammatory cabbage soup. Yes, it’s been around a long time. My mother’s generation and your grandmother’s generation all know about the quick fix 3 day cabbage soup diet.

The tale told to me is that this soup was developed by a heart surgeon many years ago in an attempt to get his patients ready for heart surgery. I’m impressed with any surgeon who thinks of the long-term recovery of his patients and understands the vital role nutrition plays in any healing plan.

This guy was SOOO ahead of his time! He understood oxidative stress in the body plays a role in elevated blood pressure, heart failure, myocardial events, and lack of oxygen to the cells! AND he understood how cabbage works to derail all of the harm oxidative stress does to the cardiovascular system.

However, you and I are not talking about a cabbage soup diet today.

Nope! We are talking about how to take this soup to the next level and use it in our weekly eating routine to jump start our healthier lifestyle. I’m all about using the LIFE approach to get us where we want to be.

It takes a look at lifestyle (how we live, sleep/deal with stress/ and play) intake (what we eat and drink, cook with, slather on our bodies, and breath in everyday), frame of mind (how we think, react, respond, and cope), and exercise. The pillars of health that keep us going day after day. Check out the process in my coaching program here.

God has a better plan for us and it’s in His Word, the Bible, and His garden. We are spiritually an physically thriving when we surrender our will to His and enjoy His plan for our health.

Anti-Inflammatory Cabbage Soup Benefits

He knew the benefit of this soup would be many.

The main ingredient is cabbage. In one study cabbage extract protected participants from oxygen depleted cell death and protected the mitochondria of the cardiac cells! That’s huge!

In addition to vitamin C, calcium, vitamin E, and proteins, cabbage is also rich in luteolin, myricetin, quercetin, and polyphenols. All of which decrease inflammation and help the cells recover better. (1) It is also used in traditional medicine to treat ulcers, gastritis, and irritable bowel disease. As a firsthand testimony, I can say this soup is one of the best methods for cleaning out the colon I’ve ever used!

Not only is it helpful for the heart and gastrointestinal system, but there is growing evidence of its use for hepatitis, cirrhosis, and abnormal cholesterol levels. Do you see why I want this in our weekly arsenal of improving health! We can do this!

After cabbage is tomatoes. Tomatoes are rich in lycopene, an antioxidant that helps lower our risk of cancer and heart disease. Beta-carotene is also present in tomatoes. It converts to vitamin A in our bodies. Other antioxidants in tomatoes, like chlorogenic acid, which lowers blood pressure and naringenin helps reduce inflammation. I need that every single day, how about you?

Then we have our herbs: turmeric, garlic, onion, and oregano. All well-known herbs for fighting inflammation and cancer due to their antibacterial, antifungal, antiviral, and anticancer properties.

Here is a graphic to breeak it down:

Anti-Inflammatory Cabbage

Devotion

God’s divine nature and glorious power are truly revealed in the things He created as Romans 1:20 says! You and I can tap into that power by trusting Him more with our health. He knew exactly what we would need thousands of years after creating our first parents. He also knew the battles we will face each day as the world tries to deceive us into believing what is good and what is not good.

He provides His Son, Jesus, for our eternal spiritual health and His garden to heal and restore our bodies. In God’s Word we find strength, purpose, and His loving attributes. We don’t have to settle for artificial ingredients, preservatives, and dyes in our food. The real color and real benefit are in all of the brightly colored foods we have at our fingertips!

We don’t have to struggle against the world as hard when we understand and fully embrace God’s love and His provision, spiritually and physically.

For I want you to know how great a struggle I have for you and for those at Laodicea and for all who have not seen me face to face, that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2:1-3 ESV – For I want you to know how great a – Bible Gateway

We are knit together in love! God wants us to have the knowledge of Christ because in Him we have the heart change necessary to see truth, overcome dependence on food and substances, and receive the strength of the Holy Spirit to live the abundant life God calls us to live. So, here you go! Take the plunge and try this amazing soup.

I

Super Easy Anti-inflammatory Cabbage Soup Recipe


Super Easy Anti-inflammatory Cabbage Soup

  • 1 Large Head Cabbage
  • 6 Large Tomatoes ((or a 24 oz jar of Salsa))
  • 1 Large Onion
  • 1 Clove Garlic
  • 2 15 oz cans Chick Peas
  • 2 Tbsp Oregano ((fresh or 1 tbsp dried))
  • 2 Tbsp Turmeric Root ((fresh or 1 Tbsp dried))
  • 1 32 oz Vegetable Broth
  • 2 Cups Water
  • 1 Tsp Salt
  • 1 large Yellow Pepper
  • 1/2 Tsp Pepper
  • 1 Tsp Cayenne Pepper ((optional, leave out if you don't like it))

  1. Wash and Chop all vegetables and add them to a soup pot. (No worries if you don't have fresh tomatoes, just us the salsa)

  2. Add your chopped garlic, onion, and turmeric.

  3. Add the broth and water bring to a simmer and let cook until all the vegetables are tender, about 2 hours.

    If you have a slow cooker put it on before you go to work and leave it 8 hours on low.

    If you have an instapot and want it sooner, let pressure cook 30 minutes.


I hope you enjoy this super easy anit-inflammatory cabbage soup.

Let me know how it goes. I’m working on a challenge get the details here!

References:

Yang DK. Cabbage (Brassica oleracea var. capitata) Protects against H2O2-Induced Oxidative Stress by Preventing Mitochondrial Dysfunction in H9c2 Cardiomyoblasts. Evid Based Complement Alternat Med. 2018 Aug 12;2018:2179021. doi: 10.1155/2018/2179021. PMID: 30158990; PMCID: PMC6109504.



Savory Kale & Mushroom Soup

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.

kale & mushroom soup

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

  1. Place oil in a small soup pot and add minced garlic, then add the chopped mushrooms. Sauté until tender.

  2. Add the remaining vegetables and spices and cook until just tender. About 10 mintues

  3. Add the chickpeas (you can add a little water and puree for a creamier texture or leave them whole).

  4. 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.


As always, I hope you enjoy this soup and if you do give it a rating! If you feel led, share it with a friend or on your Pinterest page. I have more recipes for soup here on the blog if you want to check them out!

I look forward to serving you!

Mysty

Simplifying Health God’s Way

References:

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)

  1. 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.

Psalm 13:4-6 ESV – lest my enemy say, “I have prevailed – Bible Gateway

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. 

Jeremiah 29:10-12 ESV – “For thus says the LORD: When seventy – Bible Gateway

Bok Choy & Black Bean Soup


Bok Choy & Black Bean Soup

  • 2 Cups Bok Choy (Chopped)
  • 1 Small Red Onion
  • 1 Small Zucchini (Chopped)
  • 1 Bunch Broccoli
  • 1 Carrot
  • 2 tsp. Rosemary
  • 1 tsp Himalayan Salt
  • 1/2 Tsp. Pepper
  • 1 Can Black Beans (Rinsed and Drained)
  • 1 Tsp Coriander
  • 4 Cups Vegetable Broth
  • 1/2 Cup Quinoa (Rinsed and Drained)

  1. In a soup pot combine the onions, zucchini, & Bok choy, sauté in a little water until tender.

  2. Add the broccoli, carrots, rosemary and spices, then the beans, broth, and rinsed quinoa.

  3. 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

  1. 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.
  2. Decide what soup each of you will make and what day you will prepare and exchange.
  3. Gather your storage bowls. There are sets of ten in various sizes throughout all retail stores.
  4. Make your soup. I’m giving you plenty of nutritious ideas in the links below.
  5. Gather together with your chosen friends, bring your soup and divide the soup between your bowls.
  6. 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.”

Hebrews 10:24-25

Here are some ideas to get you started!

Simply Wholesome Potato Soup – Strengthen Your Heart (mystypfeffer.com)

Harvest Vegetable Soup – Strengthen Your Heart (mystypfeffer.com)

Tortilla Soup-Autoimmune Style – Strengthen Your Heart (mystypfeffer.com)

Butternut Squash! Amazing! – Strengthen Your Heart (mystypfeffer.com)

Butternut Squash Soup

Quinoa Black Bean Chili – Strengthen Your Heart (mystypfeffer.com)

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)

  1. 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.

  2. 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.

  3. 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.

Click here for more recipe ideas:

References:

  1. Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism – PubMed (nih.gov)
    Kim BY, Cui ZG, Lee SR, Kim SJ, Kang HK, Lee YK, Park DB. Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. J Food Sci. 2009 Sep;74(7):H204-8. doi: 10.1111/j.1750-3841.2009.01263.x. PMID: 19895471.
  2. Antiproliferative effects of extracts from Salvia officinalis L. and Saliva miltiorrhiza Bunge on hepatocellular carcinoma cells – PubMed (nih.gov)
    Jiang Y, Zhang L, Rupasinghe HP. Antiproliferative effects of extracts from Salvia officinalis L. and Saliva miltiorrhiza Bunge on hepatocellular carcinoma cells. Biomed Pharmacother. 2017 Jan;85:57-67. doi: 10.1016/j.biopha.2016.11.113. Epub 2016 Dec 5. PMID: 27930987.


Simply Wholesome Potato Soup

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

  1. 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!

Thank you and God Bless.

See Recipe for No Salt Spice Blends Here

References:

7 Health and Nutrition Benefits of Potatoes (healthline.com)



Harvest Vegetable Soup

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.

2 Corinthians 9:10

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

  1. Place all ingredients in a soup pot and bring to a boil. Let simmer about an hour until all vegetables are tender.




Chicken Tortilla Soup–Anti-Inflammatory Style

Chicken Tortilla Soup.…. style soup minus the 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 (optional)

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!