Warming spices and root vegetables are great partners, especially in the colder months, and they are packed full of nutrients to help boost your winter wellness.
Warming Wellness Soup
Prep time: 15 mins
Cooking time: 30 mins
Utensils: large pan, stick blender
Storage: keeps in the fridge for a week
Suitability: low sugar, vegetarian, gluten-free
1 tbsp olive oil
1 large onion, chopped
1 tbsp ginger, chopped
2 cloves garlic, crushed
1/2 tsp cinnamon
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp cayenne pepper (optional)
1 litre vegetable stock
4 large carrots, peeled & chopped
2 sweet potatoes, peeled & chopped
1 small pumpkin, chopped
1 tbsp parsley, chopped
salt and pepper to taste
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- 1. Fry the onion, then ginger and garlic, in the olive oil, over a medium heat, until soft
- 2. Add the spices (cinnamon, cumin, turmeric, cayenne pepper) and cook for 3 minutes
- 3. Pour in the stock and bring to the boil
- 4. Add the root veggies (carrot, sweet potato, pumpkin); bring back to a light boil and cook for 20 mins
- 4. Blend soup with a stick blender; serve with parsley as a garnish and freshly milled black pepper
Tips: try other spices, such as ground cardamon or fenugreek seeds; add chopped fennel, celery or parsnips, along with the onion; add sour cream or creme fraiche when serving
Garlic is a rich source of organosulfur compounds, responsible for its anti-inflammatory effects. Fresh chopped or crushed raw garlic delivers the most potent anti-inflammatory effects, and cooked garlic that has been allowed to stand for ten minutes before cooking retains significant anti-inflammatory effects.
Ginger acts as an anti-inflammatory and some studies have shown it may help decrease joint pain for rheumatoid arthritis and osteoarthritis. One study showed that ginger extract reduced arthritis pain in the knee after 3 months of treatment and another showed reduced pain upon standing, pain after walking, and stiffness.
Cinnamon has been shown in research to possess anti-inflammatory, anti-microbial, antioxidant
and anti-cancer properties. It has been shown to lower blood sugar levels and improve circulation, which could possibly relieve pain associated with poor circulation.