Beth Baldino, MSW, CHHC
Certified Holistic Health Counselor
(973) 979-6951

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Nourishing & Delicious Chicken Stock

Your grandmother was right—there is nothing like chicken soup for boosting immunity and helping to activate our natural defenses. Making a stock at home, using bones, some pieces of meat and fat, vegetables and filtered water is the best way to ensure maximum benefits. This kind of food remedy can be kept on hand for frequent use during the cold and flu season. According to the highly-esteemed nutrition researcher, Sally Fallon, stock contains minerals in a form the body can absorb easily, including calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. And due to the inclusion of broken-down material from cartilage and tendons, your stock will be full of substances like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

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Italian-Style White Bean Soup with Broccoli Rabe

I’ve written about the tremendous value of beans elsewhere (see Bountiful Beans & Legumes in this cooking class overview). Combined here with a leafy-green familiar to anyone who enjoys Italian food, this is an extremely nutritious and delicious soup.  This recipe is from Greens Glorious Greens by Johnna Albi & Catherine Walthers, an excellent resource for anyone wanting to add more of these foods to their diet.

This recipe serves approximately four people

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Butternut Squash & Apple Soup

This is a personal favorite of mine, as it’s rich and satisfying the way cream-based soups are, but it doesn’t include the milk I try to limit in our diets, especially in the winter time (see this boosting immunity blog post for more information on dairy and staying healthy).

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Miso Vegetable Soup

Soy is an inexpensive, high-quality, vitamin- and mineral-rich plant protein with lots of soluble fiber and plant-based omega-3 fatty acids. It is also the richest known dietary source of powerful health-promoting phyto-estrogens, which are natural plant protectants that can have a range of positive effects on the body.

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Lentil Soup

Beans, actually one type of legume (a category that includes peas like string beans, green beans, and lentils) are a rich source of protein, fiber, minerals including iron, potassium and magnesium, and vitamins like folate. They also contain phytochemicals, like flavonoids, that can reduce your risk of developing some diseases.  And for all their nutritional benefit and delicious taste, beans are also extremely affordable, making them a great choice for everyone trying to eat well on a budget.

This simple recipe serves approximately four people, and is adapted from The Whole Truth, an excellent book by Andrea Beaman, Holistic Health Counselor. All soups are great for making in larger batches and using for multiple meals.

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Curried Sweet Potato Soup

Most of my soups don’t contain milk,  because you can make a creamy soup without them. However, if you can tolerate it, some dairy can be OK; it is different for each individual.  I do recommend organic milk and butter be used, as conventional dairy does contains a lot of hormones.

This recipe makes 3-4 servings. I always double or triple it, as I like to have leftovers.

Ingredients:

 Read more... (Estimated reading time: 1:04 mins)

  • 2 medium sweet potatoes, peeled and cut to 1″ pieces
  • 1 medium parsnip, peeled and chopped
  • 1 small onion, chopped
  • 1 teaspoon fresh rosemary, chopped