The spices of the homemade soup can fill your home with a pleasant aroma. The natural taste of soup can also fill your body with warmth and nourishment.
Soup is good for spirit, body and spirit.
It can also provide an incredibly healthy diet.
Studies have shown that soup eaters may consume a lot of fiber, vitamin A, magnesium, iron and potassium. They may also get more vegetables (especially dark green and beans) than those who do not eat soup.
Let’s learn more about brain health, nutritious vegetables, beans, meats, fats and grains, and healthy herbs, you can use them to make healthy soups! Here are some tips on how to make healthy soup at home:
How to make healthy soup at home
When making soups that are good for the brain, it’s best to bypass recipes that require heavy cream, milk, cheese, and butter (or, if needed, use less). Instead, choose clean and healthy plant-based milk (coconut, soy, almond, etc.) and oils, such as organic virgin olive oil, avocado or coconut oil.
These plant-based milks and fats provide nutrients that are beneficial to the brain. For example, consumption of olive oil has natural anti-inflammatory effects and has been shown to help improve memory.
Do not use broth cubes containing MSG. Also, do not use high-sodium beef or chicken broth. Instead, try using organic tomato sauce, vegetable broth, low-sodium beef or chicken broth.
Tomatine is a good choice because lycopene is a powerful antioxidant found in tomatoes and is believed to have neuroprotective properties.
No matter which soup you choose, you can add the nutrients of dark green leafy vegetables and vegetables (spinach, kale, broccoli, cabbage). These vegetables have high vitamin and mineral content, as well as antioxidants. They are also a good source of nitrates. Consumption of nitrates helps relax blood vessels and increase blood flow.
Asparagus is the first choice for vegetarians. Asparagus is one of the richest plant sources of folic acid and provides excellent brain nutrition. Studies have shown that people with lower folate levels are more likely to experience depression and may experience cognitive decline.
The fact is that most vegetables are nutritious soups. Experiment and discover your favorite vegetables!
Many people like hearty chicken broth, Ciobino or barley beef broth. High-protein and nutrient-rich poultry, meat and fish are the real fuel for the brain, because your brain needs a stable supply of protein.
Specifically, lean proteins-chicken, turkey, beef, fish, and lamb-provide essential amino acids, they are precursors of neurotransmitters (such as dopamine and serotonin), and they play an important role in mental health.
Make sure to choose hormone-free, antibiotic-free, stocked and grass-fed animal protein.
Beans (also called beans and legumes) are great for making soups and provide ideal nutrition for your brain. Interestingly, the word “pulse” is derived from Latin. pulse, Which means the seeds that can be made into thick soup.
Legumes are naturally low in fat and cholesterol, high in fiber and protein, and are a good source of iron, magnesium and folic acid-iron is a vitamin and mineral necessary for many body functions. They are also associated with increased blood flow throughout the body, which is very useful for optimal brain function.
Perhaps this is why the Dietary Guidelines for Americans recommends that adults consume 3 cups of legumes a week (about ½ cup per day).
Lentils and peas are delicious staple foods. Other popular bean soups include pinto beans, kidneys, mung beans, broad beans, cannellini, adzuki beans, black eyed peas and black beans.
Likewise, mix and match, and enjoy the fun of creating various bean soups.
Whole grains (wild/brown rice, barley, quinoa, buckwheat, millet, a vegetable) and complex carbohydrates (sweet potatoes) are both nutritious and satisfying ingredients. They provide a wonderful texture and refreshing taste to the soup.
By adding whole grains, you will provide the soup with a certain dose of fiber, B vitamins, vitamin E, iron, copper, zinc, magnesium, antioxidants and phytochemicals. They provide stable energy to the body.
Sweet potatoes provide fast energy and are rich in nutrients. Sweet potatoes can give you a certain dose of vitamin A and anthocyanins, which can help improve brain function and provide neuroprotection.
Fresh herbs and spices can enhance health and have a unique flavor that can blend the ingredients of the soup.
Cayenne pepper (and most peppers) increases blood flow, and garlic also increases blood flow, which is very helpful for brain function. There are many anti-inflammatory spices that can improve memory, including curcumin, peppermint, ginger, sage, rosemary and thyme.
Basil, oregano and coriander are rich in polyphenols that are good for the brain. Cilantro also seems to have neuroprotective properties.
When these are freshly chopped and sprinkled on hot soup, these herbs will add a wonderful flavor.
So, spice it up!
Super healthy soup recipe to try today
Below, you will find two delicious, brain-friendly soup recipes to help you get started. Consider making a large jar of delicacies on weekends to enjoy throughout the week, or freezing them into a quick and healthy meal at other times. Wish you a good appetite!
Brain Black Bean Soup
- 2 tablespoons extra virgin olive oil
- 2 medium yellow onions, chopped
- 4 garlic cloves, chopped and peeled
- 2 carrots, peeled and chopped
- 2 cans (15 ounces) black bean cans, drained and rinsed
- 4 cups low-sodium chicken broth (or vegetable broth, vegetarian option)
- 3/4 teaspoon oregano
- 1 teaspoon ground coriander
- 1-3 / 4 teaspoons cumin powder
- 1/8 teaspoon cayenne pepper
- 1/2 teaspoon less salt
- 1 tablespoon fresh lime juice
- 1/3 cup sour cream (or soy-based sour cream substitute)
- Chopped fresh coriander
- Heat olive oil in a large saucepan over medium heat. Add onions, garlic cloves and carrots, and cook until the onions are soft and transparent (about 7 to 8 minutes). Don’t brown.
- Add black beans, chicken broth, oregano, coriander, cumin, chili and salt and bring to a boil. Reduce the heat, cover the pot and simmer for about 15 minutes.
- Use a hand-held immersion blender to make a thick soup until it is very creamy. (Alternatively, you can use a standard blender to make the soup in batches.) Add lime juice and stir, then season with salt and pepper. Put the soup packets into bowls, then put a ball of sour cream and freshly chopped coriander on each bowl.
Vegetarian Asparagus Soup
- 2 tablespoons virgin olive oil or virgin coconut oil
- 1 medium onion, diced
- 4 cloves garlic, finely chopped
- ½ cup old-fashioned oatmeal
- 2 bunches of asparagus, about 2 pounds, trim the woody ends, and cut the stems into 1-inch pieces
- 2 cups chicken or vegetable broth
- 2 cups water
- 1 large lemon zest, about 2 inches
- 2 teaspoons sea salt
- Freshly ground black pepper to taste
- Heat olive oil in a medium pot. Add onions and saute over medium heat until tender, about 7-8 minutes.
- Add garlic and cook for another 2 minutes, stirring often.
- Add the remaining ingredients to the pot. Bring the soup to a boil, then bring it to a boil over low heat. Cover the pan and cook for 10-15 minutes, until the asparagus is very tender.
- Turn off the heat and remove the lemon zest. The soup puree can be beaten into a flat shape, it can be directly put into the pot with an immersion blender, or it can be put into the blender in batches (keep the lid cracked).
- Garnish with steamed asparagus tips and/or chopped chives.
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The article “How to make a healthy and hearty soup (including recipes!)” first appeared on the BrainMD Health blog.