Stay Well

Most of us begin the New Year with resolve to be well. We may have a goal to implement more exercising, eat healthfully, or achieve various career goals. These are exciting pursuits that will benefit our lives, so often the first obstacle that we face in those pursuits is not necessarily disappointment or discouragement, the first setback may be as simple as getting sick. Getting the flu can be tough, but our bodies are tougher!

In the cold winter months we need to fuel and arm our bodies with intentional nutrients so that we can build up our immune systems against the various colds, flus and fevers that are going around. After a holiday season we may be more susceptible to any of the various illnesses that are prevalent in the cold seasons, but the good news is that you are not without a remedy.

Nature provides us with the most amazing natural herbs, fruits, spices, roots and veggies that are packed with exactly what our bodies are desiring to stay healthful. Over the last week I was personally impacted by the flu season, so I diligently sought out some plant based recipes that would have the ingredients I needed to get back on my feet again. It became a soup of the day and I got well the natural way. I hope these five soups help your body stay strong against any virus, or bring you healing as you rest off something you’ve already been impacted by. Enjoy eating to stay well!

Carrot Ginger Soup

Carrot Ginger Soup

by Ali Larter

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped white onion
  • 4 cups chopped carrots
  • 4 cups vegetable broth
  • 1 cup orange juice
  • 1 tablespoon plus 2 teaspoons finely grated fresh peeled ginger
  • 1 tablespoon lemon juice
  • 14-ounce can coconut milk
  • Freshly ground black pepper, to taste
Quick Vegan Pho

Quick Vegan Pho

by Sam Turnbull

Ingredients:

  • 2 34 oz Containers of vegetable broth (8 cups)
  • 3 cups water
  • 1 yellow onion, quartered
  • 4 cloves garlic, roughly chopped
  • 3 whole star anise
  • 3 whole cloves
  • 1 inch piece fresh ginger, sliced into coins
  • 1 cinnamon stick
  • Soy sauce to taste
  • 1 package wide rice noodles

For the Toppings (use whatever combo you like):

  • Fresh basil
  • Fresh cilantro
  • Fresh mint
  • Fresh green onions
  • Mung bean sprouts
  • Hot peppers
  • Peanuts
  • Sautéed mushrooms
  • Sautéed tofu
  • Hot sauce
  • Lime wedges
Immunity Boosting Vegetable Soup

Immunity Boosting Vegetable Soup

by The Veg Life

Ingredients:

  • 1 tbsp Coconut Oil
  • 1 onion chopped
  • 2 stalks celery chopped
  • 3 carrots sliced into 1/4" rounds
  • 2 parsnips sliced into 1/4" rounds
  • Shiitake mushrooms
  • Salt and pepper to taste
  • 4 cups of vegetable broth
  • 2 green tea bags with lemon
  • 1 tsp black peppercorns
  • 2 small bay leaf or 1 large
  • 2 cloves of garlic minced
  • 1-1/2 ssp of freshly grated ginger
  • 1/2 tsp ground turmeric
  • Lemon halves optional, grilled
  • Parsley for garnish
  • Eggless noodles
  • Crackers (for serving)
Flu-Fighter Garlic Soup

Flu-Fighter Garlic Soup

by Veg Corner

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 1 big onion, chopped
  • 5 cloves garlic, minced
  • 1 big carrot, finely chopped
  • 5 cremini mushroom caps, finely chopped
  • 1/4 cup coriander, finely chopped
  • 1/2 cup quinoa, rinsed
  • 1/8 teaspoon turmeric powder
  • 6 cups water
  • Salt and pepper to taste
Easy Kale and White Bean Soup

Easy Kale and White Bean Soup

by Whole Foods

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 4 large cloves garlic, thinly sliced
  • 1 32 oz box low-sodium vegetable broth
  • 4 cups packed chopped kale
  • 1 14.5 oz can diced tomatoes with Italian herbs
  • 1 14.5 oz can no-salt-added cannellini beans, drained and rinsed
  • 2 large carrots, cut into coins

Shopping List:

  • 1 16 oz Bag of quinoa - $4.99 (1)
  • 1 Jar of olive oil - $4.99 (3)
  • 2 lbs of Carrots - 2.50 (4)
  • 3 Lemons - $1.17 (2)
  • 1 Carton of shiitake mushrooms - $3.49 (2)
  • 1 Carton of button mushrooms - $3.49 (1)
  • 2 Limes - $0.76 (1)
  • 4 Inch piece of ginger - $1.00 (3)
  • 2 Cloves of garlic - $1.00 (4)
  • Salt and pepper containers - $2.00 (3)
  • 5 Onions - $3.40 (5)
  • 1 14 oz can of coconut milk - $1.00 (1)
  • Dry roasted peanuts - $3.99 (1)
  • 1 Package Pasta - $1.65 (1)
  • 1 Carton of tofu - $1.50 (1)
  • 1 Bunch of parsley - $1.00 (1)
  • 1 Bunch of cilantro - $1.00 (2)
  • 1 Bunch of fresh basil - $1.50 (1)
  • 1 Bunch of fresh mint - $1.00 (1)
  • 1 Bunch of green onions - 1.00 (1)
  • 1 Bag of mung bean sprouts - $1.50 (1)
  • 1 Jar of soy sauce - $3.49 (1)
  • 1 64 oz container of orange juice - $2.99 (1)
  • 4 32 oz container of vegetable broth - $7.17 (4)
  • 1 Spice container of whole cloves - $2.99 (1)
  • 1 Spice container of whole star anise - $1.48 (1)
  • 1 Spice package of cinnamon sticks - $2.89 (1)
  • 1 package wide rice noodles - $2.99 (1)
  • 1 or 2 hot mirasol peppers - $1.50 (1)
  • 1 Container of sriracha - $1.79 (1)
  • 1 Stalk of celery - $1.50 (1)
  • 2 Parsnips - $1.25 (1)
  • 1 Jar of coconut oil - $5.99 (1)
  • 1 Package of bay leaves - $4.00 (1)
  • 1 Container of ground turmeric - $1.99 (2)
  • 1 Box of organic green tea - $2.99 (1)
  • 1 Large bunch of kale - $1.50 (1)
  • 1 14.5 oz can diced tomatoes with Italian herbs - $0.75 (1)
  • 1 14.5 oz can cannellini beans - $0.98 (1)

$90-$100 *Prices may fluctuate depending on tax, store, sale and season. I paid $98.67 this week.


References

Aimee. (2015, February 7). Immunity Boosting Vegetable Soup. Retrieved January 15, 2018, from     theveglife.com website:

          https://theveglife.com/immunity-boosting-vegetable-soup/

Larter, A. (2013, September 10). Carrot Ginger Soup. Retrieved January 15, 2018 from     Thesplendidtable.org, website:

          https://www.splendidtable.org/recipes/carrot-ginger-soup Originally printed in Kitchen Revelry: A Year of Festive Menus from

          My Home to Yours.

Turnbull, S. (N.D.). Quick Vegan Pho. Retrieved January 15, 2018, from Fuss-Free Vegan Recipes itdoesnttastelikechicken.com,     

          website: https://itdoesnttastelikechicken.com/quick-vegan-pho/

Madhuram’s Veg Corner. (2016, July 7). Flu-Fighter Garlic Soup. Retrieved January 15, 2018, from www.vegcorner.com website:

          https://www.vegcorner.com/flu-fighter-garlic-soup-recipe/

Whole Foods Market. (N.D.). Easy Kale and White Bean Soup. Retrieved January 15, 2018, from Whole Foods Market

          https://www.wholefoodsmarket.com/recipe/easy-kale-and-white-bean-soup


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Faith Escher

Faith is passionate about pursuing ways to simplify life in order to help people find the adequate time and resources to cherish and invest in what is important to them. Whether it be traveling, cooking, adventuring, or studying, she desires to treasure the present, while daring to dream big for her future, and the futures of those around her. Faith is an enthusiastic practitioner of American Sign Language and Education.