Healthy soups to soothe lockdown blues!
With many of us spending more time at home, it’s hopefully given us a little more space to concentrate on our own health. This can be even more challenging for women who have their own health issues, plus having to feed a hungry family too. A hearty soup could be the answer!
Here’s three soup ideas to boost immunity, energy and digestion and you’ll not need to spend hours in the kitchen.
Chicken broth for immunity
Now is a great time to be supporting the immune system. Chicken broth can really help ramp up white blood cell production, which is the cornerstone of the immune system.
Primarily, the immune system needs plenty of quality protein; immunoglobulins and antibodies, produced from white blood cells, form a large part of the immune system, and are protein based. Plus, various research studies have shown that chicken soup uprates the production of other infection-fighting white blood cells, called neutrophils.
The main ingredients for this recipe, are, of course, chicken, plus sweet potatoes, carrots, parsnips, celery, parsley, onions and some salt and pepper for seasoning. Sweet potatoes and carrots are loaded with beta-carotene that’s converted into immune-boosting vitamin A as needed, as well as vitamin C, and parsley is great for liver detoxification. Importantly, onions contain quercetin which is a natural anti histamine so can really fight off allergies, and garlic contains plenty of immune-boosting compounds.
However, one of the best reasons for making chicken broth is that it’s so simple. The healthiest way of cooking it is to boil up the bones from a cooked chicken for the stock base. You will then benefit from the collagen and minerals stored in the bones as well as enjoying a tastier stock. Simply fry off the vegetables and add everything to the pot. Plus, it’s a recipe that can be put into the slow cooker in the morning and it will be ready for later in the day.
Boost your energy with beans
Women’s energy levels seem to be at an all-time low right now. This is where a chunky mixed bean soup can really give a much-needed boost. Beans are high in energy-rich B vitamins and protein. As an added benefit black beans, for example, are packed with antioxidants which support the immune system.
The easiest way of cooking mixed bean soup is to use a couple of tins of mixed beans and add plenty of seasoning and flavours. Specifically, onions, carrots, celery, garlic and cumin are a great combination, they add plenty of additional nutrients and flavour and are all foods that are all easy to find. Whilst cumin really adds some zest to the soup, it’s also a great spice for the immune system and helps digestion.
This hearty soup makes a really good lunch time dish as it will boost energy levels throughout the afternoon, and will help avoid the 3 pm dip. Beans are low on the glycaemic index which means they deliver energy in a slow and sustained way.
Soothe digestion with broccoli
Stress, convenience foods and lack of fibre in the diet, all play havoc with the digestion. Plus, foods high in saturated fats or sugar-laden cakes and pastries cause inflammation throughout the digestive tract and can also makes digestion sluggish, leading to constipation.
Broccoli is a super food for sure, and has amazing anti-inflammatory properties. Plus, broccoli is high in fibre so it helps keep everything moving. Broccoli soup couldn’t be easier to prepare and needs few ingredients; garlic, chicken stock, olive oil and of course, broccoli are all that’s required. Garlic has so many health benefits which is the reason it’s been used medicinally for thousands of years. However, it’s high in antioxidants which means it will also help dampen down any inflammation within the digestive tract.
Simply fry the garlic, add the broccoli and stock and cook until really soft. This soup is definitely best put through the blender to make a thick, warming and most importantly, soothing soup.