The power of greens + my go-to mighty greens soup recipe
The health and wellness industry is a valuable one, but sometimes it’s hard to keep up with all of the new foods and trends popping up.
It seems like no matter what you do or how hard you try, there’s always another product or something else you need to do to improve your health, skin, digestion, figure and so on. And a lot of the time, these things aren’t practical, accessible, affordable or convenient.
However, there is one thing you can do that is fantastic for just about any health goal you might have. And that’s eating leafy greens - at least four cups - every single day.
It doesn’t matter if they’re raw, steamed, blanched, boiled or sautéed. Or if it’s romaine, kale, chard, arugula, spinach or anything else. For those who worry about vegetables losing nutritional value when heated, or that some greens might not be as powerful as others - this might be true.
But I can assure you that if you’re eating four cups of greens daily, chances are that you’re consuming enough, in a variety of ways, that it all balances out in the end.
When you break it down, there is not a single food ingredient out there that does as much for your body and brain as consuming leafy greens on a regular basis does.
Numerous studies have shown that consuming leafy green vegetables helps protect your brain from degenerative diseases, supports your immune system, boosts digestive enzymes, improves gut health and supports healthy aging.
I mean, they’re amazing for you.
Better, though, is how accessible they are. You can find leafy greens in every town, city and country in the world.
The only thing you need to do is make eating them a priority.
You don’t need to be a whiz in the kitchen. It’s as easy as eating a salad a day, including a cup or two in your smoothie, or throwing a few extra handfuls of greens into a stir fry. Do any of these and you’ll hit your quota.
When it comes to health, not everyone needs to make major life-altering changes in their diet to see improvement and feel better.
It’s small things like eating more leafy greens and plant-based whole foods that, in my opinion, make the biggest difference. Because they’re doable, and the more doable something feels, the more encouraged you’ll feel to try it. And over time, as you begin to see the difference in the way you look and feel, you’ll become even more inclined to stick to these great habits you’ve created.
I’d encourage everyone to start eating more leafy greens on a daily basis.
To help you do that, and to celebrate fall being just around the corner, I’m sharing my go-to mighty greens soup recipe.
I love this recipe because it’s simple, flexible, ready in just 45 minutes and outrageously good for you.
Enjoy the recipe below as is, or stir in a bit of pant-based cheese for an even richer, creamier flavor. Or a a tablespoon of hemp seeds (as pictured) for a little dose of protein and healthy fats.
Mighty greens soup
Prep Time: 5 minutes | Cook Time: 35-45 minutes | Yields: 2-4 servings
Ingredients:
1 white onion, chopped
2 cloves of garlic, minced
2 cups of broccoli florets
1 green zucchini, sliced
1 tbsp cumin seeds
1 tsp salt
1 tbsp whole black peppercorns
5 cups of vegetable broth (I prefer a low sodium version)
handful of fresh dill
handful of fresh parsley
2 tbsp almond flour (this is optional; I add it for a slightly thicker and creamy consistency)
3 packed cups of leafy greens (I like spinach and chard, but use what you’ve got), finely chopped
Directions
Place large dutch oven on a low to medium heat. Coat with a thin layer of vegetable broth to prevent food from sticking. Add onions and garlic. Stir frequently until onions start to soften and sweat (about 3 minutes).
Add broccoli, zucchini, cumin and salt, and mix well. Cook for 5-8 minutes. Stir every couple of minutes.
Pour in vegetable broth and add peppercorns and herbs.
Bring soup to a boil, then reduce to a low heat, cover the pot and allow the soup to simmer for 30 minutes (until vegetables are tender).
Transfer soup ingredients to a blender, add almond flour if you’re using it, and begin to blend on a low speed. Increase the speed gradually to medium and then high for a smooth consistency.
Transfer blended soup back to the dutch oven, add in chopped leafy greens. Cook on low heat for additional 2 minutes (or until greens begin to wilt).
Transfer to small bowl and serve warm. Top with plant-based cheese if you’d like a richer, creamier taste.
Store in the fridge for up to one week or several months in the freezer.
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