4 Holiday Anti-Inflammatory Soups

‘Tis the season of overeating. Delicious, nutrient-dense soups help flush out toxins from your body and reduce inflammation. The anti-inflammatory and immune-protective micronutrients in rainbow foods and spices support your body’s natural detoxifying and defensive abilities. These soups are also an effective great way to prevent:

constant cookie nibbling
waylaid dinner plans

Ahoy the marvelous combinations of GBOMB nutrient-density stars Greens, Beans and Onions!

“GBOMBS – an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer and promoting health and longevity.” – Joel Fuhrman, Eat to Live

Yay for mighty spices! Ounce for ounce the flavor compounds in spices have more anti-inflammatories and antioxidants than any other food group. Make or buy spice blends to pack an extra power in each bite. Spice blends

increase your intake of essential micronutrients
enhance the anti-inflammatory benefits
provide a balance of flavors for great tasting food

Think global “flavorprints” – herbs and spices associated with cuisines from different parts of the world

Asian
Mediterranean
Middle Eastern
Moroccan

Double these recipes to enjoy throughout the week. Or after the first meal, freeze in mason jars for individual servings to defrost as needed.

“When using dried herbs and spices add them at the beginning of the process. Heat, especially in combination with a bit of fat, like olive oil, breaks down the oils in the spices and releases them into the food. These oils carry much of the taste and with it the healing benefits of the spice. Fresh herbs like cilantro, mint and parsley are best added at the end to retain maximum flavor and color.” – Rebecca Katz, The Healthy Mind Cookbook

Winter Detox Moroccan Sweet Potato Lentil Soup – Little Spice Jar

The Moroccan flavorprint (cumin, coriander, cinnamon, ginger, turmeric) makes a powerful anti-inflammatory combination. And a sensory delight. Inhale the aromatic fragrance while it is cooking. Hold the warm bowl in your hands knowing it will warm you up from the inside out. Savor each bite for its texture, its flavor and its nourishment.

This recipe is for a slow cooker, but you can make it in a pot on the stove. It’s ready in 45 minutes.

Variations:

Use pre-diced butternut squash chunks in place of sweet potato
Use (organic) canned beans (garbanzo, cannellini or kidney beans) instead of brown lentils
Add ground beef or turkey at the beginning when cooking the onion.
Top with chopped nuts (pistachio for an extra treat!) and mint or parsley

Tumeric Broth Detox Soup – Feasting at Home

Did you know tumeric is used in Ayurveda to calm, soothe and aid the body in balancing and healing itself?

The Indian flavorprint (chilies, cumin, curry, garlic, turmeric, nutmeg, cinnamon, ginger, anise seeds, cloves, mustard seeds) loads this soup with powerful inflammation fighters that give the liver (I see you holiday cocktails!) a little help.

This is an awesome base recipe that can be changed up many ways:

Add greens and legumes or basmati rice and lentils
Add leftover chicken, rice and spinach
Add shrimp and rice noodles

Green Goddess Soup – Gimme Some Oven

Ever since she was a toddler, my daughter would ask for sopa verde (green soup). To this day it’s still one of her favorites.

Bursting with a triple dose of mighty greens, onions and beans. Cruciferous vegetables like broccoli and cauliflower are in the greens category of GBOMBS. They are loaded with health enhancing enhancing power, including boosting our liver detox enzymes. The lemon really makes a difference both for flavor and detox assistance. Zest the lemon for an extra health boost.

Add toppings for contrast in texture and more nutrient density

chopped cilantro (or parsley)
sunflower seeds (pumpkin seeds or chopped nuts)

Roasted Cauliflower Soup – Lemon Blossoms

I’m obsessed with the creamy deliciousness of this soup. Did you know that cauliflower is a powerhouse vegetable that supports detoxification, and immune health? Rich in antioxidants like vitamin C, beta-carotene, and sulforaphane, it helps reduce inflammation and protect the body from oxidative stress. Its high fiber content promotes detoxification by supporting healthy digestion and gut function, while its abundance of vitamin C and other phytonutrients helps strengthen the immune system, protecting against illness and boosting overall vitality.

Garlic’s sulfur compounds support detoxification and reduce inflammation, while onion’s antioxidants help fight oxidative stress and strengthen immunity. Bay leaf contains compounds that aid digestion and support detoxification, while thyme offers antimicrobial properties and is rich in antioxidants that help reduce inflammation. A pinch of nutmeg provides anti-inflammatory and antioxidant benefits, while also supporting digestion and boosting circulation. Together with cauliflower, garlic, and onion, these herbs create a flavorful and health-supporting powerhouse in your Roasted Cauliflower Soup.

Peruvian Seafood Stew with Cilantro Broth – Feasting at Home

Growing up in landlocked Bolivia, I still don’t cook with seafood, but I LOVE this bursting-with-flavor, detox-supporting, anti- inflammatory soup. I use shrimp only; they are rich in omega-3 fatty acids, particularly EPA and DHA, which are well-known for their anti-inflammatory effects and a good source of selenium, which supports detoxification and combats oxidative stress, while also providing immune-boosting zinc and vitamin B12 to enhance immune function and fight fatigue.

Cilantro rich in antioxidants, vitamins (especially Vitamin C), and minerals like potassium, cilantro helps support the body’s natural detox processes by promoting the elimination of heavy metals and toxins. It also has anti-inflammatory properties, thanks to its compounds like flavonoids and polyphenols, which may help reduce oxidative stress and inflammation. Additionally, cilantro supports digestion by soothing the stomach and encouraging healthy gut function.