Photo courtesy of: The Chalkboard Mag
It’s finally starting to feel a bit like Fall which means we are ready to bust out our boots & scarves and chow down on some delicious cold-weather food! If you didn’t get it from the name, this soup is JAM PACKED with greens to help nourish your body. It may not look like much, but this creamy soup packs a ton of greens and good fat that combined, keep you full and give you tons of energy; not to mention, the greens hold some serious cancer-fighting nutrients! Not only is it insanely healthy, this soup is SO simple to make. It truly takes just a few minutes. Steam, sauté, add water, then blend!
Now let’s dive into the real reason we want to eat this soup for dinner every day… Our bodies LOVE the ingredients in this dish. Check out some of the benefits your body gets from chowing down on this baby:
AVOCADO – Avocados are one of the great cancer fighting foods, rich in a multitude of nutrients like potent antioxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats. Oleic acid, the primary fat in avocados has been shown to offer significant protection against breast cancer. Women eating a diet rich in oleic acid have shown decreased rates of breast cancer. Another key component of avocados is their lutein content; a natural pigment synthesized by plants and microorganisms that also has high antioxidant levels. According to a study by the National Center for Biotechnology Information, women with increased intake of lutein in their diets have been shown to have lower rates of breast cancer. Lutein is also found in high quantities in kale, broccoli and spinach.
ARUGULA – Arugula is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. Arugula provides a great source of glucosinolates which turn into isothiocyanates when the plant is chewed. Isothiocyanates have been shown to neutralize carcinogic substances and to inhibit cancer cell proliferation. The high concentration of chlorophyll, a plant pigment with proven anti-cancer properties, may also contribute to the potential breast cancer fighting activities of arugula. What’s more, arugula contains large amounts of vitamin C and beta-carotene (about five times the amount found in iceberg lettuce).
BROCCOLI – The health benefits of broccoli are wide-ranging, but this super-food is a particularly good addition to your diet if you want to reduce your risk of breast cancer. Broccoli contains some extraordinary compounds that have been shown to eliminate carcinogenic toxins, reduce DNA mutation, induce apoptosis in breast cancer cells, help prevent the development of benign tumors into malignant tumors, and help prevent the spread of breast cancer to other organs. Further, there is evidence that broccoli may be able to prevent estrogen from stimulating the growth of breast cancer cells.
APPLE CIDER VINEGAR – Apple cider vinegar’s strong suit is balancing pH levels, and creating a healthy, alkalized state when you eat or drink it—or use it a skin-care product. It’s also pretty renowned in natural-health circles for curbing digestive issues, spiking weight loss, promoting great skin, and banishing a handful of other pesky afflictions. And in the medical community, small research studies point to its promise for lessening symptoms of diabetes and obesity.
Recipe & photo courtesy of: Honest Fare
Cook/prep time – 15 minutes
Serves 2 (Easily double the recipe to make more!)
Soup is great served hot or cold like gazpacho. Blend with additional water if you like thinner consistency. Use spinach as a sub if you don’t like arugula. Freezes great.
Ingredients:
- 1/2 haas avocado (a little more if you want to top with avo slices, yum!)
- About 8-10 decent sized broccoli clusters = to almost 1 full head
- 1/3 onion of choice
- 2 handfuls arugula
- 1 Tablespoon olive oil
- Salt (about 1 teaspoon) or to taste
- 1 Tablespoon apple cider vinegar
- Red pepper flakes (about 1/4 teaspoon) or to taste
- Drizzle of honey or agave
- Juice from half a lemon
- 1 inch minced ginger root
- 1 cup water
Instructions:
- Lightly steam the broccoli. Remove from heat when bright green. Sauté onions in olive oil until just soft.
- Place cooked broccoli and onions and all the other ingredients in a blender, food processor or use hand emersion blender. Add 1/2 cup water and blend. Keep adding more water until reaches desired consistency. Add any additional salt to taste.
- Enjoy hot or cold!
Sources:
Honest Fare
Memorial Sloan Kettering Cancer Center
Heal with Food
Livestrong
Well + Good
