NURTURING GREEN SOUP
Recently a very dear friend was diagnosed with sarcoma, a rare form of cancer, and one the strategies she undertook to fight the condition was to include in her diet those foods that would aid her in this fight. One evening several friends joined her for a healthy ‘cook-up’. Adapted from a delicious Donna Hay recipe (‘Fresh and Light’, 2012), this soup contains several cancer fighting foods such garlic, turmeric, broccoli and kale.
Kale and broccoli are vegetables from the Brassica family, renowned for its cancer fighting ability. Kale’s curly dark green leaves and broccoli stalks and flowers contain an abundance of nutrients including Vitamins A, C (both essential for the immune system), B and K and the antioxidants zeaxanthin and beta carotene. Also found in these vegetables are the electrolytes sodium and potassium, and minerals such as manganese, magnesium, copper, iron, zinc, selenium and in particular, high levels of calcium. However, that’s not all …..
Both these vegetables are also a source of cancer fighting chemicals compounds, in particular isothiocyanates and indole-3-carbinol. Isothiocyanates stimulate particular liver enzymes which produce important antioxidants. These will neutralise free radicals and reduce any damage to the body’s DNA thereby reducing carcinogens. Indole-3-carbinol has been shown to modify levels of oestrogen and therefore inhibits and even prevents oestrogen dominant conditions (enlarged prostate, endometriosis) and forms of cancers (cervical, breast cancer and liver).
Anytime is a good time to nurture our health and this soup is an easy way to eat good amounts of these vegetables but, like so many vegetables, they are extremely versatile and can be added to salads and vegetable dishes, or kale can be blended up in smoothies. If you are looking for another way to top up on broccoli, eat broccoli sprouts instead!
1 dessertspoon of unrefined coconut oil
8 spring onions, finely chopped
3 cloves garlic, crushed
2cm knob of ginger, grated
1 cm knob of fresh turmeric, grated or 1/2 teaspoon of turmeric powder
350 grms of organic broccoli, chopped
200grms kale, roughly chopped
100grms English spinach, roughly chopped
100grms silverbeet, roughly chopped
2 litres of vegetable stock
3 teaspoons of grated organic lemon rind
sea salt and black pepper to taste
2 heaped tablespoons of plain yoghurt
Heat a large saucepan over high heat and add oil, spring onions, garlic, ginger and turmeric, cooking for 5 minutes or until soft.
Add the broccoli, kale, spinach, silverbeet and stock and bring to the boil.
Reduce heat, cover and cook for 5 or so minutes or until the vegetables are just tender.
Stir through the lemon rind, salt and pepper.
Using a blender, puree the soup until smooth.
Gently stir in the plain yoghurt before serving.