Rutabaga Cauliflower Soup

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A bowl of warm soup on a chilly winter day (i'm toasty just thinking about it). If you have trouble adjusting to the change in temperature it may be time to ditch the green juice & incorporate cleansing, nutrient dense soups that are packed with whole food ingredients, full of fibre and free of dairy, gluten, processed soy, and refined sugars. 

I bet you have one burning question ... will soup actually fill me up? My answer to you is hell YES it will! 

how does soup support satiety? 

unlike juices, soups contain fibre from the vegetables used which has been linked to increased levels of satiety and better management of blood sugar levels. There are two different types of fibre (each is important in their own way). While specific foods may contain both, some foods are better sources of one form of fibre over the other. Don't know the difference or benefits of fibre? Let's take a look:

Insoluble:

It's the tough matter that's found in the stalks, skins and seeds of food. A general rule, this is the stuff that doesn't dissolve in h2o. Insoluble fibre isn't digested by the gut or absorbed into the bloodstream, don't worry, it has a different purpose! Instead, insoluble fibre helps maintain regularity, elimination and detoxification by adding bulk to stool. If you notice that you're not having regular bowel movements, it may be due to an insufficient amount of insoluble fibre in your diet. 

Soluble:

It's generally sticky and absorbs h2o, creating a gel-like consistency inside the digestive tract. It's a component of fresh fruits, grains (ie. oats), beans, avocado etc. If you're not already eating a diet rich in fibrous foods, your missing out (ps. women should be getting a min of 25g-30g of fibre per-day). How can it benefit you? Unlike insoluble fibre which adds bulk to stool, soluble fibre softens stool, making it move through the GI tract more easily. It helps to regulate blood sugar levels by slowing their absorption into the bloodstream (preventing drastic highs and lows of energy). Need another reason? Soluble fibre supports the growth of beneficial bacteria in the gut (a MAJOR area research), supporting immunity, mood, helping to control inflammation, and supporting biodiversity within the gut ecosystem. 

Don't know if you're getting enough? Here are 5 tips to up your soluble & insoluble fibre intake:

  • up your fruit and veg intake (striving for 10 servings of veg per day!) 

  • leave the skin on fruit and veg (make sure you rinse it)

  • snack on raw nuts & seeds

  • add a handful of spinach to smoothies 

  • choose whole grains over refined grains

Ok, ready for a (soup)er simple fibre rich anti-inflammatory soup? I think so! 


what you'll need:

  • 2 rutabaga

  • 1/2 head of cauliflower

  • 1 tbsp crushed garlic

  • 2.5 cups bone broth (vegan alternatives for those who are plant based)

  • 1 tsp grated ginger

  • 1 tsp grated turmeric

  • salt & pepper, to taste

the steps:

  1. fill a soup pot with a couple inches of h2o. 

  2. rinse rutabaga & cauliflower. Chop rutabaga into 1 in squares and chop cauliflower into florets. Add to the pot of water and steam over med heat until veg becomes tender.

  3. Remove from heat & add to a high speed blender (I use a vitamix). Add bone broth, garlic, turmeric, ginger, salt and pepper. 

  4. Blend on high until you achieve a smooth consistency. At this point you can add more bone broth if you desire a thinner soup. 

  5. Serve or store in mason jars. 

Optional Toppings:

sauteed onion

massaged kale

hemp hearts

toasted nuts & seeds

drizzle of EVOO

roasted chicken or fish

 

TIP: you can freeze this soup in mason jars & defrost the night before for a quick and easy lunch.