Anti-inflammatory Vegetable Soup & Simple ways to decrease inflammation

29 May Anti-inflammatory Vegetable Soup & Simple ways to decrease inflammation

The best way to fight inflammation in the body is through a healthy diet. Sounds overly simple right, but sometimes we over complicate things. So lets keep it simple and break it down;

Foods that inflame

Try to avoid or limit these foods as much as possible:

• Refined carbohydrates, such as white bread and pastries
• Fried foods 
• Soft drinks 
• Processed meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening, and lard

Foods that combat inflammation

Include plenty of these anti-inflammatory foods in your diet:

• Tomatoes
• Olive oil
• Green leafy vegetables, such as spinach, kale, and broccoli
• Nuts like almonds, Brazil nuts and walnuts
• Fatty fish like salmon, mackerel, tuna, and sardines
• Fruits such as strawberries, blueberries, cherries, and oranges
• Spices such as ginger, turmeric, cumin, cardamon, cinnamon, fennel, garlic, rosemary, celery seeds

Lifestyle habits to decrease inflammation

• Acupuncture 
• Drink plenty of water
• Get enough sleep
• Regular exercise; aerobic and weight training
• Relaxation techniques
• Tai chi and yoga
• Limiting alcohol
• Get plenty of diet

Supplements to decrease inflammation

• Fish oil 2.7grams per day
• Turmeric and Black Pepper supplement 500mg per day
• Vitamin D 1000iu
• Other herbs can be prescribed by a Chinese Medicine practitioner or Naturopath to specifically suit your inflammation

Now its getting cold, my favourite way of reducing inflammation is using comfort foods such as soup. This recipe can be adapted to suit by changing the vegetables or taking out the curry powder for those sensitive to spice. For me the spicier the better! Enjoy!

Anti-inflammatory Vegetable Soup

Ingredients 

2 Tablespoons of coconut oil

1 onion chopped

3 Teaspoons of finely crushed garlic

2 Teaspoons of finely crushed ginger

1 Teaspoon of curry powder

2 Teaspoons of turmeric

2 Teaspoons of cumin

5 cups of chopped vegetables; pumpkin, sweet potato, cauliflower, carrot, beetroot or potato depending on preference

500mls of Chicken stock or vegetable stock

1/2 Small tin of coconut milk (135mls), reserve some for serving

Salt / Pepper for taste

Method; 

1. Melt coconut oil in a large sauce pain at medium heat
2. Add onion and cook till translucent
3. Add spices (Curry powder, Garlic, Ginger, Cumin, Turmeric) and cook till fragrant (approximately 2 minutes)
4. Add Vegetables, stock and milk and bring to simmer
5. Cook slowly for 30 minutes or until vegetables are soft enough to puree
6. Add salt / peper to taste and puree
7. Serve with a swirl of coconut oil and fresh coriander

About the author

Lauren Surridge is the Acupuncturist, Chinese Herbalist and owner of Balanced Life Health Care. To find out more about Lauren click here and to make an appointment to see Lauren at her clinic in Ferntree Gully click here