5 Comforting Soups

       When the weather takes a cooler turn, nothing provides warmth and comfort quite like a good soup. I figured that I’d share some of my favorite Fall and Winter time soups with you today.




1. This soup is a hearty, healthy, veggie filled comfort soup that’s perfect for Fall and Winter. If you want to make this with dairy instead of the dairy alternatives, simply use butter instead of coconut oil and milk instead of cashew milk. You can also use chicken or bone broth instead of vegetable broth if you prefer. It also helps to keep an extra cup or two of broth handy just in case the rice gets a bit over cooked and soaks up all the broth. With this in mind, Wild Rice takes longer to cook, if you want to use white or brown rice, or want to use a mixture, shorten your cooking time for the rice.

Mushroom and Wild Rice

Ingredients

6 cups Vegetable Broth

1 cup uncooked Wild Rice

1 tablespoon Vegetable Oil

8 ounces Baby Bella Mushrooms, sliced

4 cloves Garlic, minced

2 medium Carrots, peeled and diced

2 ribs of celery, diced

1 small Red Onion, diced

1 small Yellow Onion, diced

3 tablespoons Coconut Oil

3 sprigs Thyme

2 Bay Leaves

Salt and Pepper to taste

3 tablespoons fresh Parsley, chopped

¼ cup All Purpose, Gluten Free Flour

1 ½ cups Cashew Milk

3 cups Baby Spinach, roughly chopped

Instructions:
     In a large stock pot, over Medium-High heat, heat 1 tablespoon Vegetable Oil. Add Yellow Onion and sauté until translucent (about 5 minutes). Stir in the garlic and cook for 1-2 more minutes. Add in the broth, wild rice, mushrooms, carrots, celery, red onions, thyme and bay leaves. Give it a good stir and bring it to a boil. Reduce the heat and allow it to simmer. Once it reaches that point, cover it and allow it to simmer for 45 minutes, stirring occasionally.
     During the final 10 minutes of your broth mixture, it’s time to work on that cream sauce in a separate sauce pan. Melt the coconut oil on Medium-High heat. Whisk in the flour, until combined (there should be no lumps). Add in the cashew milk and cook for about 1 minute, constantly stirring. Continue cooking, stirring frequently, until the mixture almost comes to a simmer, it should be quite thick at this point.
     Add the creamy mixture and the spinach to the broth mixture and stir until well combined. Season with salt and pepper to taste and serve warm.
     Enjoy!


2. This traditional, Native American, soup is inspired by three of the most important crops that they grew, and they grew them together. These plants helped to support one another and keep each other healthy as they were growing. They also work well together in this comforting soup. It’s easy to add some chicken, turkey, or beef to this if you want to make it a bit more hearty.

Three Sisters Soup

Ingredients

2 lbs Winter Squash, the ones I use most often is Butternut or Acorn

1 medium Yellow Onion, diced

2-3 tablespoons Olive Oil

1 sprig Thyme

4-6 cloves Garlic, minced

6 cups Vegetable Stock

1 can (15oz) Cannelloni Beans, drained and rinsed

½ lb Corn Kernels, or about 1 ½ medium ears of Corn

1 bunch fresh Parsley, chopped

Salt and Pepper to taste

Instructions:
     Preheat oven to 350°F. Slice squash in half and remove seeds, then roast for 40 minutes. Allow squash to cool, then remove the flesh and save the liquid in the squash for later. Cut the squash into about ½ inch squares. In a large pot, sauté onions in olive oil over medium heat until brown. Add thyme and garlic and stir until the garlic turns brown. Slowly add vegetable stock and squash. Allow mixture to simmer for a few minutes before adding beans and corn. Simmer for about 20 minutes, add in the parsley, salt, and pepper. Simmer for an additional 5-10 minutes. Serve hot.
     Enjoy!


3. To me, the best comfort food is a bowl of tomato soup and a grilled cheese sandwich. This recipe takes that concept from basic and kicks it up a notch. I like to serve this with a Pepper Jack Grilled Cheese sandwich, or a Cheese Quesadilla.

Southwest Tomato Soup

Ingredients

1 tablespoon Olive Oil

½ medium Red Onion, diced

½ medium Yellow Onion, diced

1 Poblano Pepper, diced

2 teaspoons Cumin

2 teaspoons Paprika

2 teaspoons Garlic Powder

1 teaspoon Coriander

1 can (15oz) Black Beans, drained and rinsed

30 oz Tomato Sauce, low sodium or no salt added

2 cups Vegetable Broth

¼ cup fresh Cilantro, chopped

Salt and Pepper to taste

Top with Sour Cream *optional

Instructions:
     Heat oil in large saucepan over medium heat. Add onion and pepper and cook until onions are translucent, about 5 minutes. Stir in spices and blend, either with an immersion blender or a food processor. Add beans, sauce, broth to the blended veggies and mix together. Bring up to a boil. Reduce heat back to medium-low and simmer 15 minutes, stirring occasionally. Add salt and pepper to taste and top with cilantro right before serving. Serve hot, and top each bowl with a dollop of sour cream (optional).
     Enjoy!


4. Chowders are wonderfully chunky, hearty, and comforting soups. They’re great for cooler weather. But this chowder has a twist, instead of using potatoes, it uses roasted cauliflower.

Roasted Cauliflower Coconut Chowder

Ingredients

1 head Cauliflower

3 tablespoons Olive Oil

2 cloves Garlic, minced

1 Yellow Onion, diced

2 medium Carrots, peeled and diced

2 stalks Celery, diced

¼ cup All Purpose, Gluten Free, Flour

4 cups Vegetable Broth

1 cup Coconut Milk

1 Bay Leaf

2 tablespoons Fresh Parsley, finely chopped

Salt and Pepper to taste

Instructions:
     Arrange a rack in the middle of the oven and heat to 375°F. Chop the cauliflower and its stem into bite-sized pieces. Place the cauliflower on a rimmed baking sheet. Drizzle with the oil, toss to combine, and spread into an even layer. Roast until just golden, 20 to 25 minutes.
     On medium-high heat, in a large sauce pot, drizzle the olive oil  and add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in vegetable broth and coconut milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes. Add in the roasted cauliflower and bay leaf. Bring to a boil; reduce heat and simmer until cauliflower are tender, about 12-15 minutes; season with salt and pepper, to taste. If the chowder is too thick, add more coconut milk as needed until desired consistency is reached. Top the chowder with parsley right before serving. Serve hot.
     Enjoy!


5. Lentils and Rice is a classic dish, but so is Lemon Orzo soup. This hearty soup combines the best of both dishes. This classic flavor will bring comfort and warmth this fall/winter season.

Lemon Lentil Soup with Orzo

Ingredients

2 tablespoons Olive Oil

1 medium Yellow Onion, diced

2 medium Carrots, peeled and diced

3 cloves Garlic, minced

2 cups (12 ounces) Lentils, picked and rinsed

8 cups Vegetable Broth

2 cups Kale, shredded

juice of 1 to 2 Lemons

1 cup uncooked Orzo pasta

Salt and Pepper to taste

1 handful fresh Dill, chopped

Instructions:
     Heat the oil in a large stock pot, over medium heat. Add the onions and carrot and cook, stirring occasionally until they are softened and starting to smell sweet, about 5 to 7 minutes. Stir in the garlic and cook for about 30 seconds more.
     Stir in the lentils and broth. Increase the heat to high and bring just to a boil. Taste then adjust with salt and pepper. Reduce the heat to a simmer and cook, partially covered, until the lentils are tender, 35 to 40 minutes. Add in the Orzo and Kale and cook, uncovered, another 10 minutes, or until the orzo is tender.
     Take the soup off of the heat, and then stir in the juice of 1 lemon and the fresh herbs. Taste the soup, and then season with additional salt and/or lemon juice. Serve hot.
     Enjoy!





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Make Time For Nature

      The Holidays are a wonderful time, however they are also stressful. Holiday parties, gift wrapping and giving, cleaning, decorating, baking, merry-making, all of this is wrapped up into just a few weeks. This tends to leave people strung out, exhausted, and ready for a break. So I'd like to offer up one of my favorite ways to relax and detox from the stress of this crazy season. Nature.

Spending time in Nature has a great number of health benefits that come with it.

1. Improved Mood

    Growing up on the coast of Florida, I've always heard about a group of crazy people who like to go swimming, in the ocean, during the winter. Brr! But science may have determined that there is actually something good that comes from their chilly dips. According to a series of recent studies, short term immersion in cold water actually stimulates the immune system as well as triggers your body to release more endorphins, helping to boost your health and mood.

     Now you don't have to take the plunge to boost your mood in the colder months. With winter comes shorter days, reducing your exposure to the sun. This plays a pretty huge part in the “winter blues” and can be countered with more time outdoors while the sun is up. Also, any mild exercise can help to release those same endorphins that are triggered by the chilly dip, and even more of them are released when you're exercising in the cold.

2. Improved Immunity 

     Most of us are aware that stress has a negative impact on our health and immunity. Especially for those of us who live in more urban areas, stresssors are becoming more easy to encounter and that much harder to avoid. Spending time out in nature helps us to reduce our stressors and relax. Not only does this reduction of stress improve our immunity, but when you're out in nature you tend to be surrounded by plants, which has it's own set of immune boosting benefits.

     Trees and other plants have to fight off disease just like we do. They each have developed unique ways to do this. One way can really benefit us as well. Phytoncides are chemicals that plants have developed to kill off harmful bacteria and fungi. Many of these phytoncides are released into the air by a breeze, some are released when you brush up against a plant, and of course there are some that are taken in when the plant is ingested. But just simply breathing in the outside air, in natural areas, can help to build your immune system and help you fight off disease.

3. Increase Metabolism and Burn Fat 

     Your body works a little bit harder when you're cold, but you don't have to be shivering for this to happen. Your body is less efficient in colder temperatures. This boosts your metabolism, helping you to burn more calories.  This is helped greatly when you're exposed to the cold on a regular, consistent, basis and even more so if you're exposure includes cardiac pumping activities such as skiing, ice skating, or even just a brisk walk.

4. Reduce Exposure to Seasonal Illnesses

     Most of us have an association with winter and illness. Growing up, I always heard my mother say things such as “don't go outside or you'll catch a cold!” However we really have more to fear from staying inside during the winter, at least as far as getting ill is concerned. We spend so much time indoors during the colder months, and with central air and heat all the pathogens just get circulated around our homes and businesses. The better to spread between people and cause more and more infections. Getting outside during the winter helps keep you from that constant pathogenic exposure, at least for a little while.

5. Stop Negative and Obsessive Thinking

     When you're walking through the wonders of nature, most of the time you are happy just to “be.” Nature, fresh air, trees, and plants can all help to calm your mind, helping you to find your center. This helps to reduce stress, but it also helps to reduce negative thoughts and obsessive thinking. We all do it. We get stuck on analyzing our actions, our work lives, what we could do better next time, etc. Most of us are very familiar with thoughts that go in circles just obsessing over how we messed up and how to do better if we're ever presented with the opportunity to do so. Thoughts like this lead to depression, anxiety, and a whole host of other mood and mental conditions. Science has told us, for quite a while now, that these obsessive thoughts and their associated mental illnesses are more common in cities. However, recently science has also taken these studies a bit further, confirming that just a walk in the neighborhood does not change these thought processes. One study in particular found that taking a 90 minute walk in an urban area did not effect most people's negative and obsessive thoughts, however a 90 minute walk in more natural areas, like a park or the woods, did decrease these negative thoughts.

Seasonal Cautions:

     The benefits are definitely great reasons to spend time outside during the winter, but don't forget that the cold can be dangerous as well. Living in Florida, where people live in perpetual fear of temperatures under 50 degrees, I often forget certain safety measures about the cold. So here are a few reminders for those who will be exposed to the chillier side of winter.

1. Dress Appropriately

     Layers are always a good choice in the winter. That way, while you're in warmer areas, you can peel off any layers when you get hot, but you also have those layers for when you're in the cold again. But don't forget your hat, scarf, and gloves when you expect to be in the cold. A lot of body heat is trapped by a hat, keeping you warmer over all. A scarf helps you protect your face, especially when the wind is blowing. Your fingers tend to get cold easily in warmer months, so in the colder ones we need to not forget to take measures to make sure they stay warm, and mittens are actually warmer than gloves for those of you who may be around the snow this winter.

2. Stay Dry

     Water helps us to cool down in the summer, but it also cools us during the winter. Make sure that your outer layer of clothing is waterproof to help keep in your body heat and keep out the damp. Also, perspiration speeds the loss of body heat, so removing excess layers when you feel warm is a good thing to do.

3. Take it Slow

     Your body work less efficiently in the cold, which means it's harder for your heart to pump blood, for your lungs to take in air, your digestive system to digest, etc. So for those of you who may have a heart condition, this means that you should take things slow in the cold. Physical exertion will demand more effort from your bodily functions, which means that it will be that much easier for you to over exert yourself. Don't over do it! Take it slow and listen to your body.

4. Use Common Sense

     Just like the summer, winter has it's own perils. If you're planing on spending any time outside, especially if you're doing this alone, make sure that your friends and family know where you are and approximately how long you plan on staying out.

     Be prepared for changing conditions. All seasons have different weather patterns in them, in winter you need to be prepared for cold weather conditions. Make sure you carry matches and other materials to start a fire with if needed, extra clothing or a blanket in case the temperature drops suddenly, etc. Especially if you're heading out in conditions you're not familiar with, check out and research safety tips before you go.




     I hope I have helped to motivate you to get out in nature, even if it's cold.  Spending even a few minutes a week in nature can have amazing benefits. Have fun with your outdoor adventures and if you have any questions or comments please leave them below.

Resources:

4 Simple Secrets to Feeling Your Best Through the Depths of Winter: Hyperbiotics: https://www.hyperbiotics.com/blogs/recent-articles/4-simple-secrets-to-feeling-your-best-through-the-depths-of-winter

5 Unexpected Benefits of Enjoying Outdoor Winter Activities: Cheat Sheet: https://www.cheatsheet.com/life/5-unexpected-health-benefits-of-enjoying-outdoor-winter-activities.html/

5 Ways Spending Time in Nature Benefits Your Brain: Care 2: https://www.care2.com/greenliving/5-ways-spending-time-in-nature-benefits-your-brain.html

5 Ways Spending Time in Nature Benefits Your Health: Hyperbiotics: https://www.hyperbiotics.com/blogs/recent-articles/5-ways-spending-time-in-nature-benefits-your-health-and-your-gut

Bundle Up and Get Outside: Fix: https://www.fix.com/blog/keep-kids-playing-outdoors-in-winter/

Ecotherapy: Health Benefits of Nature: Wellness Mama: https://wellnessmama.com/56086/nature-health-benefits/

The Winter Blues

    In Florida, most of us don’t have the “winter blues” like they do up north.  That doesn’t mean that we don’t get them, or that we don’t hear about them.  But many Floridians might be surprised to find out that the “winter blues” are an actual, diagnosable, concern.  They are actually called Seasonal Affective Disorder (SAD) and modern science has linked this type of depression to a lack of light.  During the fall, the day starts getting shorter until at the autumn equinox the day and night are, roughly, the same length.  However during the winter the nights take over and the days are much shorter.  This causes as many as 20% of the population to experience seasonal depression.  This condition is often misdiagnosed, but is experienced by men, women, children, and pets. 

     Typically symptoms will begin around late fall/early winter and will not ease until around spring.  Of course, the Holiday stress doesn’t help, but family gatherings (when not stressful) can be a beautiful way to lift your spirits this time of year.  Symptoms include; feeling depressed most of the time, feeling hopeless or unworthy, low energy levels, losing interest in things you previously enjoyed, changes to your appetite (particularly cravings for carbohydrates), weight gain, feeling sluggish or easily agitated, hypersensitivity to rejection, oversleeping, and irritability.  Many of these symptoms can be traced to the changes in Serotonin and Melatonin levels that happen naturally this time of year, but overall, the exact cause is a mystery.  Most typical treatments include light therapy and prescription drugs. 

     In Traditional Chinese Medicine (TCM), experiencing SAD is a natural occurrence because human beings are drawn to nature and nature affects us all.  In TCM, everything has a yin (feminine, passive, coolness, darkness, nourishment, negative) and a yang (masculinity, activity, warmth, brightness, disbursing, positive).  Yin and yang are opposing forces that complement each other, together they form a complete whole.  Autumn begins the yin cycle in the year, and people who have a natural inclination to yin will feel all of the yin nature in a more pronounced way.  This is also the time of year associated with the kidneys, which are the root of our Qi (vital energy).  This time of year we will naturally crave foods that provide a quick burst of energy and are high in calories (carbohydrates and sweets).  Stress (physical, mental, and emotional alike), lack of sleep, and poor nutrition will quickly deplete the body’s energy reserves and leave us open to depression and illness. 

     The TCM approach to SAD starts with balance.  Making sure to take the body’s natural inclinations into account, finding a balance with a combination of proper diet, exercise, home life, and spirituality are key.  This said, acupuncture has been known to have great results with all kinds of depression.  Herbs, massage, and either Tai Chi or Qigong are also extremely useful.  The most effective TCM recommendations, however, are to follow nature’s example.  In the fall and winter, be active but careful not to overexert yourself.  Be outside whenever you can, even just a 10 minute walk around noon will help you get more sun and revitalize your body in the middle of the day.  Make sure you are getting the right amount of sleep, and eating healthy.  Nature shows us that the winter is for reserving your energy for the abundance of growth in the spring.  Don’t be overly hard on yourself, if you feel the need to take things easy, do.  Spend time reflecting and relaxing.  Enjoy your family get-togethers, but don’t ignore your need to spend time alone.  Balance is key. 

Resources:

Alternative Mental Health – Natural Treatment for Depression and Seasonal Affective Disorder: http://www.alternativementalhealth.com/natural-treatment-for-depression-and-seasonal-affective-disorder/

Many Lives Chinese Medicine- Seasonal Affective Disorder from a Traditional Chinese Medicine Perspective: http://manylivescm.com/seasonal-affective-disorder-from-a-traditional-chinese-medicine-perspective/

Mayo Clinic – Seasonal Affective Disorder: http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047