Soups made for cooler temps!

As COVID cases continue to rise, we’re all about to be hunkering down a lot more than usual. We personally love winter comfort food – cozy pastas, soups, casseroles, and stews – but it’s all too easy for these to get unhealthy.Never fear – Knew Health is here to share winter recipes that embody all the good parts of winter without sacrificing health benefits! Starting with these tasty soups:  

Chicken Tortilla Soup. A true classic packed with protein and vitamins. You can’t go wrong with chicken breast and whatever veggies your heart desires – we recommend beans, tomatoes, carrots, and corn. Plenty of leafy green cilantro is also a great source of antioxidants and fiber! But to kip it up a notch – skip the extra cheese and chips and top with avocado instead. 

Recipe: 

1. Sauté one small onion, 3 garlic cloves, and several handfuls of leafy green cilantro in a large stock pot until soft.

2. Stir in one 14.5 oz can of tomatoes and spices of your choosing (cumin, chili powder, cayenne, and paprika are great!) 

3. Pour in at least 4 cups of chicken broth and 2 whole raw chicken breasts, then bring to a boil. 

4. Add more fixings (carrots, beans, corns, etc) and simmer until cooked through. Add a couple of bay leaves for additional flavor. Keep an eye on the chicken so as not to overcook!

5. Move chicken breasts to a separate bowl to shred, then return it to the pot.

6. Stir in cheese and crushed tortilla chips to thicken the broth.

7. Top each bowl with fresh cilantro, avocado, and more cheese and tortilla chip pieces!

Miso Soup. Miso has incredible health benefits – it’s made from fermented soybean paste, so it’s a natural probiotic that can help maintain healthy bacteria in your gut. This base soup is easy to make and modify based on your preferences. Vegetarian? This recipe is amazing with boat loads of veggies, but you can just as easily add some silken tofu to top off your masterpiece. 

Recipe: 

1. Simmer 4 cups of vegetable broth in a stock pot. 

2. Place 3-4 tablespoons of yellow or white miso in a small bowl and whisk with a bit of hot water until smooth.

3. Stir greens into vegetable broth – we recommend green onions or chard – and cook for about 5 minutes. If you’re using tofu, this would be a good time to add silken tofu cubes to the mixture.

4. Remove from heat and add miso mixture, stir to combine. 

5. Add 1 sheet of nori (dried seaweed). Enjoy!

Butternut Squash Soup. This fall and winter staple is full of vitamins and nutrients, and none of the calories. In fact, it can actually help you lose weight! Butternut squash itself is also a great source of fiber to support a healthy microbiome, calcium to support strong bones, and vitamins for a better immune system.

Recipe: 

1. Sauté one onion and 3-4 garlic cloves in a large stock pot until soft

2. Stir in about 3 pounds of butternut squash and 4 cups of vegetable or chicken broth. Salt and pepper to taste. Bring to a boil, then reduce heat, cover and simmer for about 10-15 minutes.

3. Let the squash cool slightly, then puree it – a normal blender works fine, but if you’re fancy and own an immersion blender you can use that without transferring anything from the pot.

4. Return the puree to the pot and add about half a cup of heavy whipping cream. Stir and heat until cooked through. 

5. Follow your heart on toppings – crushed pecans, crispy sage leaves, or fresh rosemary and thyme are just a few options!

When you’re done, snap a quick pic and share with us on social!

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Joshua Rosenthal

Author

Joshua Rosenthal MScED is a visionary in health and wellness. He is founder of the Institute for Integrative Nutrition, an online higher education school where students are trained as Health Coaches. Founded in 1992, the school has a global community of 100,000 graduates in 155 countries worldwide. Joshua is the author of many books and holds a Masters of Science degree in Education.