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 Datalink opens in a new window, “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 Bernishlink opens in a new window 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.
1 The Hacking of the American Mind, Robert H Lustig, MD, MSL Penguin.com
2 Whitbread, D. (2018, May 04). 33 Vegetables High in Fiber. Retrieved from myfooddata.com/articles/vegetables-high-in-fiber.php.link opens in a new window
3 9 Impressive Health Benefits of Cabbage. (n.d.). Retrieved from healthline.com/nutrition/benefits-of-cabbage.link opens in a new window
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.link opens in a new window
5 Nutrients and health benefits. (2016, January 12). Retrieved from choosemyplate.gov/vegetables-nutrients-health.link opens in a new window