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Debi Bernish, Food and Nutrition Expert
In my previous post, I wrote about the many names of sugar. Since it is hidden in many packaged foods, how can we avoid it? Easy! Eat foods that you know do not contain it. How can you be certain? Make the food you eat in your own kitchen. Dr Robert Lustig, bestselling author of The Hacking of the American Mind, reminds us to “Cook real food for yourself, for your friends and for your family!” and “Real food means low sugar and high fiber.”¹
Since we know that every diet that works is low in sugar and high in fiber, a homemade pot of vegetable soup is a good time investment in the kitchen. Farmer’s market season is a great time to experiment with different vegetables. According to nutritionist Daisy Whitbread, who writes for a comprehensive nutrition website, My Food Data, “Vegetables are arguably the healthiest of all the food groups and a great source of fiber”. ² What I call the “magic three”- onions, carrots and celery, make a great base for a wide variety of soups.
In our delicious soup recipe below, we have added diced tomatoes, cabbage and zucchini for a colorful, healthy meal. You can feel free to experiment with your favorite vegetables, but I recommend you keep the cabbage, a great choice for a healthy diet. Cabbage is especially high in vitamins C and K. (Vitamin K is critical for blood clotting). Eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation.³
According to celebrity nutritionist JJ Virgin, “Cabbage does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it. Like other cruciferous veggies, cabbage is also sulfur-rich, helping your liver break down toxins so they can be more easily expelled. Researchers found among its numerous roles, sulfur — the third most abundant mineral in your body — helps detoxify toxic compounds, free radicals and reactive oxygen species.”4
Still not sold on making vegetable soup? Look at the all the reasons to eat vegetables!
Check out my recipe below. Healthy eating!
Add more water or stock as needed. Simmer an hour. Serve. This recipe yields 15 8 oz cups of soup.
Feel free to use fresh tomatoes and herbs if you have them!!
About the author:
Debi Bernish is a self-described “good carb ninja”, has a a Bachelor of Science degree in Nutrition and Food science and is passionate about helping people make smarter eating choices for a healthier life. She will be a regular guest contributor to Supplementally Speaking, sharing nutrition insights and delicious recipes.
References:1 The Hacking of the American Mind, Robert H Lustig, MD, MSL Penguin.com2 Whitbread, D. (2018, May 04). 33 Vegetables High in Fiber. Retrieved from myfooddata.com/articles/vegetables-high-in-fiber.php.3 9 Impressive Health Benefits of Cabbage. (n.d.). Retrieved from healthline.com/nutrition/benefits-of-cabbage.4 CHFS, J. V. (2014, April 12). 5 Fat-Loss Foods That Belong in Your Detox Plan. Retrieved from huffingtonpost.com/jj-virgin/diet-and-nutrition_b_4647208.html.5 Nutrients and health benefits. (2016, January 12). Retrieved from choosemyplate.gov/vegetables-nutrients-health.
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Combined Insurance Company of America (Chicago, IL Illinois) is a leading provider of individual supplemental accident, disability, health, and life insurance products and a Chubb company. With a tradition of nearly 100 years of success, we have an A+ rating by the Better Business Bureau and are one of Ward’s Top 50® Performing Life-Health Insurance Companies. Combined Insurance is also the number one Military Friendly® Employer in the over $1B revenue category for 2019 by VIQTORY. This is the company’s eighth consecutive year on the top 10 list and fifth consecutive year in the top 5—Combined Insurance was previously named the number one Military Friendly® Employer in the nation for 2015 and 2016. In New York, products are underwritten by Combined Life Insurance Company of New York (Latham, NY).
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