With the festive season officially here, it’s crucial to have some easy to make healthy food on hand for when you’re suffering from over-indulgence and need something that’s good for you. I love to make soups for a few reasons; firstly you can pack a whole lot of veggie goodness into one serving, soup is simple to make and you can cook once and eat twice (I also love to freeze portions of soup for a quick and easy meal on busier days). Shop for local and seasonal veggies, this time of year is great for mushrooms, root vegetables, pumpkin and squash, all which make fantastic, nutritious soups.
Fermented foods are extremely beneficial for the digestive system and can help with gut issues – which is why I have included miso in this healing soup. Miso is a soy bean paste which is left to ferment between 3 months and 3 years which makes it enzyme rich food that is wonderful for your digestive system.
Here’s the lowdown on the various benefits:
Miso contains all essential amino acids and is therefore a complete protein.
Stimulates the secretion of digestive fluids in the stomach.
Restores beneficial probiotics to the intestines.
Aids in the digestion and assimilation of other foods in the intestines.
It’s a great source of B Vitamins (especially B12).
Strengthens the quality of blood and lymph fluid.
Strengthens the immune system and helps to lower LDL cholesterol.
High in antioxidants that protects against free radicals.
Miso Mushroom and Kale Soup
250g mushrooms, I like to use a mix of oyster, shiitake, closed cup, button
2 cloves of garlic – crushed
1 inch of ginger root – grated
100g bok choy
1 tbs coconut oil
1 tbs tamari (gluten free soy sauce)
2 1/2 cups vegetable stock
1 sheet or nori paper – torn
juice of 1 lemon
1 tbs miso paste
1 large handful of kale
Heat the coconut oil in a saucepan over a medium heat, add garlic and ginger and sauté for 2-3 minutes, add mushrooms, tamari and miso paste, mix well and cook for a further 3-4 minutes don’t allow to stick to the pan or burn – if this starts to happen reduce heat and add a small amount of stock.
Add stock and bring to boil then reduce to a gentle simmer.
Add bok choy, kale, nori and lemon juice , cook for a further 4-5 minutes
Naomi’s Tip: Try adding in some chopped parsley or coriander. If you can’t find kale replace with spinach. If you can’t find bok choy replace with broccoli.
Nutritional Nuggets of Goodness
Nori – contains sodium which is need by the body for proper functioning of nerves and muscles and to maintain a healthy blood pressure
Bok Choy – contains folate which plays a role in DNA synthesis and repair, so it helps prevent cancer cells from forming
Mushrooms – Contain fiber, potassium and vitamin C which all contribute to cardiovascular health.
Kale – Low calorie but one of the most nutrient-dense foods on the planet!
Garlic – Packed with antioxidants which can boost and benefit your immune system