Keep Calm and Keep Your Immune System Strong!

We are in the midst of trying times, with every media outlet delivering frightening statistics of the Corona-virus, and a palpable air of panic about.

This creates a level of stress that might make you just want to take to the couch with pizza, a salty snack and a good movie! While some indulgences and comfort foods can provide some instant gratification, to get through this crisis taking care of our health is of top priority.

Apart from the obvious social distancing and hand washing, the best way to address this pandemic is to keep calm and eat delicious, immune boosting foods!

I quote the famous health activist Anne Wigmore ,“Food can either be the safest and most powerful form of medicine, or the slowest form of poison”.

Embrace the power of the plate in this delicious Golden Milk Soup with Red Lentils and Roasted Cauliflower, featuring some of my favorite immune boosting foods!

Turmeric; This beautiful bright yellow spice is key in Indian curries, and Ayurvedic medicine. The active component is curcumin has been shown in studies to reduce inflammation and improve circulation. (1.)

Ginger; My most favorite ‘go to’ anti-inflammatory spice, the ginger rhizome is widely used as a treatment for inflammation, lung and thyroid conditions. (2.)

Garlic; A member of the allium family, the potent medicinal properties of garlic come from the sulphur containing compounds such as allicin, which reduce inflammation and help the body to detoxify (3.)

Cauliflower; The vegetable of the moment and a popular stand in for low carb diets, cauliflower contains sulforaphane, an important sulphur compound which has shown to be effective in slowing tumor growth. Cauliflower is also loaded with valuable nutrients such as potassium, magnesium, and array of B vitamins and indole-3-carbinol, an anti-inflammatory compound. (4.)

Red Lentils; The small yet mighty lentil a member of the legume family packed full of protein and cholesterol lowering fiber. Red lentils are an excellent source of plant protein, at 17.8 grams per cup, plus a bounty of valuable anti-oxidants and nutrients including folate, iron, potassium and manganese. (5)

Coconut Milk; Healthy fats are an important part of an immune boosting diet; coconut milk contains medium chain triglycerides (MCT’s) which stimulate thermogenesis and have anti-aging and anti-inflammatory properties.
Lauric acid in coconut milk has powerful anti-bacterial and anti-microbial properties, plus immune boosting antioxidants and essential nutrients such as iron and vitamins A and E.

Chicken Bone Broth; Saving the best for last! Prized for centuries as a super food for healing properties, homemade bone broth is truly the original medicine. Collagen and gelatin are a great protein source and play an important part in tissue regeneration.
Seventeen amino acids such as glycine, proline and glutamine are the building blocks to help oxygenate the blood and crucial to help heal the gut.(7.)

Note: Vegetable broth can be substituted for a vegan option.

And now the recipe!

‘Golden Milk’ is a well-known healing drink with turmeric and coconut, my recipe takes this a step further with the healing ingredients creating a hearty soup.

The soup can be served chunky or pureed as I did in this recipe for a smooth, comforting dish.

Enjoy!

Chef Carol Green

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Golden Milk Soup with Red Lentils & Roasted Cauliflower

Anti-inflammatory, immune boosting super food ingredients meet to create a delicious soup with a turmeric, ginger and coconut milk.

  • Author: Carol Green
  • Prep Time: 20
  • Cook Time: 30
  • Total Time: 50 minutes
  • Yield: 8
  • Category: Soup

Ingredients

  • 1  medium head Cauliflower, broken into florets
  • 5-6 tablespoons Coconut or Olive Oil
  • 1 large Onion, finely diced
  • 4 cloves Garlic, finely minced
  • 1-inch fresh Ginger, grated
  • 1 1/2 cups dried Red Lentils
  • 1 15 ounce can Organic Coconut Milk
  • 2 teaspoons dried Turmeric
  • 2 tablespoons Savory Spice Store Indochina Blend*
  • 8 cups Chicken Bone Broth or Vegetable Broth
  • Salt, to taste

Instructions

  • Preheat the oven to 425F, place the cauliflower on a roasting pan and roast until golden, stirring once or twice, approximately 35 minutes total; set aside.
  • Heat a large stockpot over medium heat, add the coconut oil and the chopped onion.
  • Cook, scraping the bottom to scrape up the brown bits. Once the onion begins to caramelize, add the garlic, and add a few teaspoons of water at a time to the pan to release the brown ‘fond’.
  • Stir in the ginger and spices.
  • Add the broth, coconut milk, cauliflower and red lentils.
  • Let the soup come to a gentle simmer for about 20 minutes, until the lentils are softened.
  • Puree until smooth or leave chunky.
  • Taste the soup and adjust seasoning, to taste.
  • To serve: divide soup among bowls and garnish with toasted coconut, or chopped herbs.

Notes

Indochina is a wonderful curry type blend, any favorite curry bland can be substituted.

Keywords: Anti-Inflammatory, Immune Boosting, Golden Milk, Turmeric

REFERENCES:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
  2. https://www.sciencedirect.com/science/article/pii/S2352385918300598
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
  4. https://www.livescience.com/54552-cauliflower-nutrition.html
  5. https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/
  6. https://www.healthline.com/nutrition/coconut-milk#heart-health
  7. https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/

 

2 thoughts on “Immune Boosting Golden Milk Soup with Red Lentils & Roasted Cauliflower

    • You can add the coconut milk along with the broth, cauliflower and lentils, it will be fine as long as it is not boiled. Thank you for bringing this to my attention I did edit the recipe.

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