Four fall body-boosting soups

By Rebecca Mullins, RHN

As the balmy summer days fade into cool, crisp fall evenings, our gardens give us hearty treasures that can warm our bodies and our souls.  Root veggies, different varieties of squash and other nourishing yummies can easily be turned into wholesome, delicious soups, preparing us for the winter days ahead.

Consuming nutritious bone broth is one of the best ways to protect our bodies as the seasons change. Besides strengthening our immune systems against colds and flus, bone broths provide many health benefits.  Because of all of the minerals and other nutrients bones contain and the ease of digestion, bone broth can aid in healing the gut, reducing inflammation, strengthening and repairing our bones, hair and nails and much more.

Bone broth base

Ingredients:

• About 2 pounds organic chicken (or beef) bones

Directions:

• It is important to remove any impurities from the bones by placing them in a large soup pot filled with cold water.  Simply bring it to a boil for a few minutes, then pour the water and bones into a strainer and rinse.  Be sure to rinse the pot as well.
• Place the bones back into the pot and refill it with cold water.  *For a stronger, more concentrated bone broth, reduce the amount of water.
• Bring it to a boil, cover and simmer on low for 24-48 hours.
• Pour everything through the strainer; store in the fridge or freezer.  

*It can be consumed as is as a beverage in a mug, and it can also be used as a base for any soups you want to make.

Did you know that fennel and potatoes are beneficial for cardiovascular health?  

Fennel and potatoes both contain nutrients that neutralize homocysteine (which can increase risk of heart attack and stroke), as well as many other nutrients that reduce the risk of heart disease, lower blood pressure and the rich fibre can also help balance cholesterol levels.

Heart-warming potato fennel soup

Ingredients:

• 1 tablespoon olive oil
• 1 large fennel bulb (about 2 lbs), chopped
• 1 cup red onion, chopped
• 3 cups bone broth
• 1 cup almond milk
• 2 large russet potatoes, unpeeled, sliced
• 2 teaspoons lemon juice
• 2 teaspoons fennel seeds, toasted

Directions:

Sauté fennel and onion in olive oil in large soup pot for 5 minutes, until soft.  Stir in broth, milk, potatoes and lemon juice. Cover and simmer for 15 minutes, until potatoes are tender.  Puree until smooth; serve garnished with toasted fennel seeds.

Happy tummy potato leek soup

Ingredients:

• 2 tablespoons olive oil
• 3-4 large leeks, sliced
• 2 ribs celery, diced
• 4 cups bone broth
• 4 cups water
• 6 large red-skinned potatoes, unpeeled, cut into chunks
• Dill weed, sea salt and pepper, to taste

Directions:

Sauté leeks and celery in olive oil in large soup pot until limp but not brown. Add broth, water and potatoes.  Bring to a boil; reduce heat to low-medium and cook 30-45 minutes, until potatoes are tender. Puree; add more water if too thick. Season with dill, salt and black pepper and serve.

Cinnamon coconut pumpkin soup

Ingredients:

• 1/2 pumpkin, chopped into fairly even-sized cubes
• Cinnamon, sea salt and pepper, to taste
• 1/2 tablespoon coconut oil
• 1 large onion, roughly chopped
• 4 cups bone broth
• 1/2 can full-fat coconut milk
• Chives, to serve

Directions:

• Place pumpkin cubes on parchment-lined baking sheet.  Sprinkle with cinnamon, sea salt and pepper.  Bake at 350 for about 40 minutes, until roasted through.
• Sauté onion in coconut oil in large soup pot until transparent.  Add roasted pumpkin and toss until well-coated.  Add broth and bring to a boil, then simmer for about 30 minutes.  Puree, then stir in the coconut milk until well-combined.  Serve with a sprinkle of chives.

Beetroot soup

Ingredients:

• 4 extra-large beetroots
• 3 cloves garlic
• ½ cup organic raw cashews
• ¼ bunch fresh dill
• 4 cups bone broth
• ¾ cup coconut milk
• Sea salt and pepper, to taste

Directions:

• Roast beetroot and garlic in their skin until cooked.  Peel and roughly chop when cool.  Puree all ingredients (except coconut milk) until smooth.  Stir in the coconut milk and serve.

Rebecca Mullins RHN is a Northern Ontario-based Registered Holistic Nutritionist.

Photo credit: ©[zeleno] via Canva