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.


Garden Veggies and Black-Eyed Peas

I wonder sometimes why they call these beans peas. Although, they are in the legume family, they have no relation to the peas. However, don’t let that stop you from soaking, rinsing, and stewing them with some garden veggies. This savory garden veggie and Black Eyed Pea stew is well worth the time and effort of soaking and simmering. Not only is it low calorie, it is loaded with nutrients.
So, if you’re looking for a substantial amount of folate, fiber, magnesium, potassium, and zinc, you’ve picked the right legume. Pair this with carrots, onion, garlic, and spinach and you have a strong start to strengthening your heart! In the meantime, you’ll also be meeting your daily energy needs. Check out additional benefits of this hearty legume Here.
And don’t forget, strengthen your heart with God’s word each day too!

Lord, You have heard the desire of the humble;
You will strengthen their hearts.
You will listen carefully,
 doing justice for the fatherless and the oppressed
so that men of the earth may terrify them no more.
Psalm 10:17-18


Garden Veggies & Black-eyed Peas

  • 1 16 oz bag Dry Black Eyed Peas
  • 4 Cups Water
  • 2 Cups Vegetable Broth
  • 1 Large Onion
  • 3 Cloves Garlic Minced
  • 2 Carrots Chopped
  • 1 Cup Fresh Spinach
  • 2 Teaspoons Cumin
  • 2 Teaspoons Thyme
  • 1 Teaspoon Each Salt and Pepper

  1. Rinse and soak beans according to package directions. Rinse again. Place in a large soup pot and bring to a boil with four cups of water. Simmer one hour, then add spices, salt and pepper, carrots, onions, and garlic. Simmer another hour until beans are done. Chop spinach leaves and add just before serving.

    Enjoy!


Staying on track with a focused plan to heal the heart physically and spiritually will bless those around you for years to come! Hang in there because you and your family are worth it! You can start with meals like this Garden Veggie and Black-eyed Pea stew.
Check out the Bold Faith Page for more encouragement.


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.




Quinoa Black Bean Chili

“And here is my advice in this matter: Last year you were the first to not only to give but also have the desire to do so.”

2 Corinthians 8: 10

Paul has to continually remind the believers in Corinth to remember the grace of God. He recounts the Macedonian churches who overcame ‘severe trial and extreme poverty but still welled up in rich generosity.’ (2 Cor. 8:12) In comparison to Jesus who left the vast wealth of the Heavenly realm to become the poorest of poor for us (vs.9).

The apostle says the sincerity of our love is tested with the earnestness towards others. I believe that is true. It’s tempting to hold on to our resources and forsake giving, but these people were impoverished and still giving all they had. He doesn’t want us giving out of guilt, but gratitude!

It’s a heart check for all of us!

Here’s my heart for you today: I desire for you to know Jesus, enjoy life, enjoy food, and live gratefully.

I eagerly offer you this delicious Quinoa Black Bean Chili to start your day living in the full grace and love of others; the essence of strengthening our hearts. I know, everyone has there own recipe and this one is not very original, but I used what I had in the cupboard and from the garden at the time to make this, and it turned out pretty good. I hope you enjoy it too!

Here is what you’ll need:

  • 1 LB of Lean Ground Beef (Substitutes: chicken/turkey or 1 cup lentils)
  • 1 Cup Rinsed, Red Quinoa
  • 2 Fresh Ears of Corn, Shucked (sub: 12 ounce bag of frozen)
  • 2 Cans Rinsed Black Beans
  • 6 Large Fresh Diced Tomatoes (this is how you control the salt/if no concern/ substitute 3 cans diced stewed tomatoes)
  • 1 Large Onion Chopped
  • 3 Cloves Garlic, minced
  • 1 Small green pepper Chopped
  • 2 Teaspoons Oregano
  • 1 Teaspoon Organic Chili Powder
  • 1 Teaspoon No Salt Seasoning
  • 1 Teaspoon Pepper
  • 1 Tablespoon Paprika (sounds like a lot, but I don’t add salt, I’m a heart nurse, remember?)
  • 2 Teaspoons Cumin
  • 4 Cups Low Sodium Beef Broth (Sub. Vegetable or Chicken)
  • 4 Cups Water

In a large soup pot, sauté’ the beef with onions, garlic, and peppers until beef is browned and onions are translucent. Drain fat if necessary (mine is lean and this is not necessary). Add the corn, tomatoes, and spices. Add the broth and the water. Bring to a boil, turn it on low and add the quinoa, let simmer a couple of hours until thick and all the flavors meld together.

I hope you enjoy this satisfying Chili with your group today as you excel in all you do for the Lord!



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!