Something as simple as a bowl or cup of homemade soup is a slurp in the right direction toward better health and healing this winter, especially after a session on your mat or apparatus. According to research from the UCLA Center for Human Nutrition, a higher intake of fruits and vegetables (just what you get in a bowl of homemade soup) is associated with a reduced risk of many common forms of cancer. The World Cancer Research Fund reports that consuming at least 5 servings of vegetables and fruits daily is associated with a 50 percent reduced risk for cancer. That produce-rich minestrone or chowder also lowers the risk of cardiovascular disease and degenerative conditions such as arthritis and diabetes.
Nearly all plant foods contain healing components called phytonutrients, hundreds of which have been linked to various health benefits. Indeed, an important key to preventing the free radical damage in the body that leads to age-related diseases such as Macular Degeneration, Alzheimer’s, cancer and more is to consume more foods with a so-called high ORAC value, or high antioxidant activity, urge organizations like the Project of the Physicians Committee for Responsible Medicine (PCRM). And what quicker way to get your 5 (or more) servings of fruits and vegetables than by preparing a delicious pot of soup?
Look what you get when you go “bowl”ing: The sulforaphane, for example, in cabbage and broccoli, fights cancer by reducing tumor production, regulating hormones and helping the body flush out carcinogens. The carotene in carrots and leafy green vegetables is linked to prevention of lung cancer, while various compounds in other cruciferous vegetables such as kale, cauliflower and Brussels sprouts are linked to lower rates of colon cancer. Garlic, a staple in many soups, including minestrone and gazpacho, contains allicin, a compound that helps lower cholesterol and protect the arteries.
Or consider chicken soup. The therapeutic effect (with or without the chicken or the noodles) comes from the fluid and the warmth, which prevents dehydration and provides the infection-fighting compounds from vegetables and herbs.
Likewise, the blueberries or cherries in a bowl of cold dessert fruit soup yield the fiber pectin, which helps to normalize cholesterol, and aid digestion. And to maximize the phytochemical punch? Combine several vegetables or fruits in a single soup.
DIY soups in a bowl are as simple as ready-to-eat soup in a can. And from-scratch versions are tastier and more nutritious.
Next time you put down that Magic Circle, pick up a pot and sample the magic in this:
Buckwheat and Black Bean Soup
Delicious with whole-grain crackers or mini cornmeal muffins.
Serves 4
1 tablespoon olive oil
3/4 cup chopped onion
3/4 cup chopped red bell pepper
3 cloves (or 1 tablespoon) garlic, minced
1/4 cup kasha or buckwheat groats
1 teaspoon chili powder
2 cups low-sodium vegetable broth
1 1/2 cups cooked black beans, or 1 15-ounce can black beans, rinsed and drained
1 cup grated carrots
1 cup fresh or frozen corn kernels
1 bay leaf
1/4 cup chopped cilantro
2 tablespoons lime juice
1. Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more.
2. Stir in broth, beans, carrots, corn, bay leaf and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil.
3. Reduce heat to medium-low, and simmer for 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.
