Tag Archive for: coconut milk

Immune Boosting Carrot Ginger Soup

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The holidays are barely in our rear view mirror, which means it’s that dicey time of year again when many of us are on the verge of feeling or getting run-down. It’s often just after the holidays that our bodies wilt, finally succumbing to the stress and fatigue brought about by celebration after celebration.

Late nights, alcohol, sugary treats = the perfect recipe for getting sick.

Luckily, there’s a whole lot we can do to boost our immune systems and ward off those wintery colds and flus pressing in around us:

  • Say goodbye to sugar
  • Boost your immune system with supplemental vitamin D
  • Catch up on sleep
  • Increase your vitamin C intake
  • Increase your zinc intake
  • Stay hydrated by sipping warm water throughout the day
  • Eat plenty of leafy green veggies
  • Limit dairy, which is congesting to most people
  • Diffuse lemon and tea tree essential oils around your home
  • And – like mom always preached – keep your hands away from your face and wash them often

There are also some foods you can incorporate into your diet that are downright medicinal. Onions, ginger, and garlic are three of these wonder-foods, and all three are in the Immune Boosting Carrot Ginger Soup I’m sharing with you this week. If you’re feeling rundown, or if you just want to support your immune system, this is a super easy and tasty soup to try.

As always, feel free to unleash your creativity and play with ingredients and amounts. I’ve listed some optional spices you could add at the end of cooking to tweak it to your palate. You can also pour in some coconut milk at the end of cooking if you’re in the mood for a creamier soup. I love recipe templates like this that give you a strong foundation with plenty of room to make it your own. Have fun. :)

Immune Boosting Carrot Ginger Soup

Yields: 4 servings

2 Tablespoons coconut or extra-virgin olive oil

1 large yellow onion, chopped

1/3 cup peeled and finely chopped ginger root

3 cloves garlic, minced

6 cups vegetable or chicken stock (I like chicken stock best)

1 1/2 pounds carrots, peeled and cut into 1/2 inch chunks

1 Tablespoon fresh lemon juice

Coarse salt and freshly ground black pepper, to taste

Optional additions, if your taste buds are craving warming spices or you’re dealing with the winter sniffles:

1 teaspoon ground cumin
1 teaspoon ground turmeric
1 Tablespoon curry powder

1 teaspoon cinnamon

1/2 cup coconut milk

Heat olive oil  in a large stock pot over medium heat. Add onion, ginger, and garlic; saute for 5-10 minutes. Add stock and carrots; heat to boiling, then reduce heat and simmer uncovered over medium heat until the carrots are very tender, about 30 minutes. Puree soup with an immersion blender or in a blender or food processor. Add salt, pepper, and any additional seasonings you’d like. You can also add some coconut milk at this point, if it sounds good to you. Serve hot.

Red Lentil & Sweet Potato Stew

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I’m not exaggerating when I say that soups and stews are my favorite things to cook AND my favorite things to eat. This recipe for Red Lentil and Sweet Potato Stew is a great example why – it’s surprisingly simple but still richly flavorful and satisfying. With its warming spices and fresh ginger, this stew is the perfect antidote to a chilly winter day. And it’s a crowd pleaser; I’ve served this recipe to friends, family, and retreat attendees, and I can’t recall anyone ever disliking it.

 

As always, feel free to unleash your creativity and play with ingredients and amounts. I can think of lots of other veggies that could be added (especially greens like kale or collards), and I think some fresh parsley sprinkled in at the end of cooking would be nice. Spicy sausage could also be a tasty addition, though it is nice to have meatless dishes sometimes. You could even pour in some coconut milk at the end of cooking if you’re in the mood for a creamier soup. I love recipe templates like this that give you a strong foundation with plenty of room to make it your own. Have fun. :)

 

Red Lentil and Sweet Potato Stew

Yields: 4 servings

2 Tablespoons coconut or extra-virgin olive oil

1 teaspoon ground cumin
1 teaspoon ground turmeric
1 Tablespoon curry powder

1 diced large onion
Coarse salt and freshly ground black pepper

4 minced cloves garlic
2 Tablespoons minced fresh ginger
2 peeled and diced sweet potatoes
1 diced (stemmed, seeded) red bell pepper

1 1/2 cups rinsed red lentils
6 cups vegetable or chicken broth
chopped fresh cilantro

 

Heat oil in a large pot over medium heat. Cook cumin, turmeric and curry powder until fragrant, about 1 to 2 minutes. Add onion with a few pinches salt, and cook, stirring, until tender, about 6 minutes. Add garlic and ginger and cook, stirring, until tender, about 2 minutes. Add sweet potatoes and bell pepper and cook 1 minute.

Add lentils and broth. Bring to a boil, then reduce heat and simmer until lentils are tender, 20-25 minutes. Season with salt and pepper. Top with cilantro before serving.