Health with the Hamels : Fall into nutritional soups

Health with the Hamels : Fall into nutritional soups

By Justin and Clara Hamel

Is anything better than a cozy, delicious bowl of soup on a crisp fall day? It is the perfect time to whip up a rich, soul-warming pot, and it doesn’t hurt that soup can pack a powerful dose of nutritional value into one small bowl. Below are just a couple examples of soups perfect for the cool fall days ahead.

Butternut Squash Bisque

This mouthwatering bisque is a great, quick, nutritious meal when you are limited on time. It literally takes 10-15 minutes to make! It is rich in antioxidants, vitamins and fiber to aid in digestion. It is also a soothing and healing meal for the digestive tract.

Ingredients:

  • 2 (10-ounce) bags of frozen butternut squash
  • 2 cloves of garlic, peeled
  • 1 small yellow or white onion, chopped (This will be sautéed and then blend, so it does not need to be finely chopped.)
  • 1 cup light coconut milk
  • 1 1/2 cups veggie broth
  • 1 tablespoon of maple syrup
  • 1/4 teaspoon ginger
  • 1/4 teaspoon cinnamon
  • 1 pinch smoked paprika
  • Sea salt

Directions:

  1. In a pan, sauté frozen butternut squash, garlic and onion with a few tablespoons of the veggie broth.
  2. Add in ginger, cinnamon, smoked paprika and maple syrup.
  3. Once the onions are translucent and butternut squash is fully cooked, transfer to a blender and add the remainder of the veggie broth and the coconut milk. Blend until smooth.
  4. Add salt to taste and pour into bowls to serve.

Note: Garnish with drizzled coconut milk and toasted pumpkin seeds, if desired.

Another flavorful and nourishing recipe that can easily become a staple is Mexican Spiced Lentil and Kale Soup. This is a great one to make at the beginning of the week and use for several meals. Soups like this can make meal planning a breeze!

Mexican Spiced Lentil Kale Soup

Note: This makes a large pot of soup (around 12-14 bowls), so you can adjust the recipe to meet your needs.

Here’s what you’ll need:

  • 4 quarts of vegetable broth
  • 2 1/2 cups quinoa
  • 2 cups lentils (preferably green or brown)
  • 4 cloves of garlic, minced
  • 1 onion, diced
  • 4 stalks of celery, diced
  • 1 bunch of kale with stems removed
  • 1 1/2 tablespoons of Mexican Spice Blend (You can use pre-blended or make your own using 1 tablespoon chili powder, 1/4 teaspoon garlic powder, 1/4 tablespoon crushed red pepper flakes, 1/4 teaspoon oregano, 1/2 teaspoon paprika and 1 1/2 teaspoons cumin.)
  • 1 jar of organic diced tomatoes (I order Jovial brand from Thrive Market.)
  • 2 cans green chiles
  • 2 tablespoons fresh cilantro (or 2 teaspoons dried cilantro)
  • 2 tablespoons olive oil (For a richer broth, you can add a little more olive oil.)
  • Sea salt
  • Pepper

Directions:

  1. Add olive oil to a large pot pan. As olive oil is warming, mix in minced garlic, diced celery, diced onions, Mexican seasoning blend and cilantro. Sauté until onions begin to turn translucent.
  1. Add diced tomatoes and green chiles and let simmer for 5-10 minutes.
  2. Add vegetable broth, quinoa and lentils.
  3. Bring to a boil and then reduce to a simmer for 20-30 minutes or until lentils and quinoa are softened.
  4. Add kale and simmer for 3-4 more minutes.
  5. Add salt and pepper to taste and enjoy!

Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.

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