As the holidays approach our healthy eating habits often get thrown to the wayside. The shopping, decorating, meeting friends etc often prevents you from keeping up with your regular meal schedule. You then wind up really hungry so you head over to the refrigerator or pantry to grab something quick. In this state of hunger you often don’t make the most healthy choices. The usual culprits are cheese or chips. Sometimes you will go for a few nuts but if you are really hungry you wind up eating way to many nuts. I know, I have been there.
What I suggest to help prevent this from happening is to make up a few easy soups to keep in your refrigerator and freezer. Then you the have an almost instant healthy meal or snack available to grab and heat up. Blended soups are my favorite. I like them because you can make them in 15-30 minutes. They are simple with only a few ingredients, they are filling and easy to digest.
I had some butternut squash available the other day and made this very simple soup for lunch.
All the soups listed below are gluten free They can be made vegan with vegetable stock.
If you can make up a big batch of Bone Broth to use in your soups you will get even more nutrition.
Easy Butternut Squash Soup
1 Tb coconut oil
1 large onion, coarsely chopped
1 Tb fresh ginger, chopped
1 Tb curry powder
1 medium butternut squash, peeled and cut into chunks
4 cups stock vegetable or chicken, or enough to cover the vegetables
1 cup full fat coconut milk Celtic sea salt
- Heat oil in soup pot.
- Add onions and ginger.
- Sauté on medium until soft about 5 minutes. Stir frequently so the onions don’t brown.
- Add the curry powder and stir to coat the onions.
- Add the butternut squash and mix to combine evenly.
- Add just enough stock to cover.
- Bring to a boil, cover and turn down to a simmer.
- Simmer 10-15 minutes or until the butternut squash is tender.
- Turn off the flame and let cool a few minutes.
- Blend the soup in a blender, be careful if it is hot that is doesn’t explode the top off of you blender. Do it in batches if necessary.
- Blend in the coconut milk.
- Return to the pot and heat. Taste to adjust salt.
- Serve garnished with a few chopped pumpkin seeds.
These are some of my favorites from previous posts.
I also use lots of these types of soups in my Nourishing Foods Cleanses. Here are 2 of my favorites:
Creamy Cauliflower Soup with Dill
1 Tb coconut oil
1 large onion chopped
1 cup chopped celery
6 cloves garlic chopped
1 medium head cauliflower cut into chunks
6 Tb fresh dill
4 cups vegetable or chicken stock approximately
Celtic Sea Salt to taste
Fresh pepper to taste
- In a medium stockpot, heat coconut oil on medium.
- Add onion and celery, sauté until translucent about 3-5 minutes
- Add garlic, sauté 1 minute don’t let it brown.
- Add cauliflower and dill with enough stock to barely cover the vegetables
- Simmer until vegetables are medium tender
- Let cool 10 minutes so you don’t burn yourself. Puree in a blender until smooth.
- Add sea salt and pepper.
Leek and Broccoli Soup
6 cups broccoli 1 bunch (about 1½ lbs)
1 Tb olive oil
4 leeks, white and light green parts, washed well and sliced (4 cups)
2 cloves garlic chopped
4 cups vegetable or chicken stock
Celtic Sea Salt
¼ tsp nutmeg
¼ cup parsley
- Cut broccoli tops off the stems. Save 1 cup of the tiniest florets and set aside. Chop remaining florets and stems coarsely. Keep stems and tops separate.
- Heat a medium soup pot. Add oil and leeks. Sauté on medium low heat for about 5 minutes until softened. Stir frequently so they don’t get brown. Remove ½ cup for garnish.
- Add garlic and chopped broccoli stems. Cook for 2 minutes.
- Add stock and bring to a boil. Simmer for 10 minutes or until vegetables are tender.
- Add broccoli tops; cook for another 3 minutes
- Meanwhile, bring a medium pot of water to a boil. Blanch the 1 cup of tiny florets for 60 seconds and drop into cold water to stop the cooking. Drain.
- Puree the soup in a blender. Return to the pot. Stir in salt, pepper, nutmeg and parsley. Heat through. Taste to adjust seasonings.
- Add in tiny florets and stir until hot.
- Serve, garnished with a few of the sautéed leeks.
A few more things…
- Instead of nutmeg and parsley, use 4 tsp fresh thyme.
I hope you try these soups. You will enjoy having the quick and easy food available for you and your family this holiday season.