Gut Healing Turmeric Cauliflower Soup To Keep You Warm This Winter

On a cold dull day in winter, Masala Chai might not come for your rescue but a hot delicious soup worth drooling over could help you feel better. You would have to keep a count of the number of cups of tea you had but we bet, you’ll never be worried to track the number of soup bowls you might slurp in.

While the season of soups is almost about to start, let’s relish one of the warming flavours.

This creamy turmeric cauliflower soup is anti-inflammatory, healing for the gut and so delicious. It’s also naturally vegan, packed with protein and simple to make.

Foods that fight inflammation

Cauliflower (cabbage flower) is one of the familiar winter season vegetables. These beautiful flower heads are brimming with essential nutrients, hold numerous health-benefiting phytonutrients such as vitamins, indole-3-carbinol, and sulforaphane. Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

Botanically, it is a member of the cruciferous or Brassicaceae family of vegetables and has a similar nutritional and phytochemistry profile as that of other brassica family veggies like broccoli and cabbage.

Health benefits of Cauliflower

1. It is very low in calories. 100 grams of the fresh cauliflower head provides just 26 calories. Also, it is one of the flower vegetables that are low in fat and cholesterol.

2. Its florets are comprised of several health-benefiting antioxidants and vitamins & contain about 2 grams of dietary fibre per 100 g, providing about 5% of recommended value.

3. Cauliflower contains several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent.

4. Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of the daily recommended value.

5. It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K.

6. Further, It is also a good source of minerals in small quantities such as manganese, copper, iron, calcium, and potassium.

Turmeric is an incredible spice that not only adds flavour and colour but also has healing properties. The active ingredient in turmeric is curcumin which has been shown to fight inflammation, as well as promote joint, heart, and lung health. It’s been used in Eastern medicine practices for thousands of years!

Turmeric Latte

And that’s exactly why I’m calling this a healing turmeric cauliflower soup. Because it’s good for your body and your soul! 😃

What You’ll Need to Make This Cauliflower Soup

The base of this soup is mostly veggies which I love. It helps make this soup high in fibre and since we’re also adding in some lentils, we get a bit of protein too.

Fibre for a Longer Life & Happier Gut

Here’s what you’ll need:

Cauliflower: that you’ll want to chop into florets

Roasted Cauliflower

Onions: that can be chopped since we’re roasting it

Garlic: minced as that is also getting roasted!

Turmeric: we’re giving our veggies a heavy dose of turmeric which will give the soup its gorgeous colour and unique flavour

Cumin: I love pairing cumin with turmeric – it adds something a little unique and is so delicious!

Cumin tea

Red lentils: I chose red lentils since they cook quickly, and also contain proteins

Vegetable broth: just because it’s more flavorful than water and we need liquid to blend our soup

Unsweetened plant milk: a little hint of creaminess! Plant milk isn’t rich like animal milk and has a good amount of protein & vitamins, so it’s great in soups. But if you want something that’s a bit more full-bodied, swap the plant milk with animal milk!

• And then of course we’ve got some salt and pepper to round out the flavours!

How to Make Turmeric Cauliflower Soup

Roasted Cauliflower soup

Making this soup is easy. You just need one pot – and a little bit of time to let it simmer.

Roast the veggies: we start by roasting the cauliflower with some garlic, onions, oil, and spices. This gives the soup a smokier flavour, while also meaningless hands-on time for you. Just chop, toss and roast!

• Let it simmer. Once your veggies are roasted, we start to assemble the soup. Your veggies, red lentils, broth, and non-dairy milk will simmer away until the red lentils are tender.

• Blend it up! I used a high-speed blender for this one, but you could use your blender or food processor to get a smooth texture.

And in all honesty, you could also just leave it as is if you like chunky, brothier soups. Either way, it would be delicious!

What To Serve With Cauliflower Soup

Some ideas of what you can serve over your cauliflower soup or alongside it:

• Roasted or sauteed veggies

• Sandwiches

Toasted Whole-grain bread

• Bacon

• Mushrooms

Roasted Chickpeas

• Side of salad

Related Recipes

Warming Beetroot, Carrot Tomato Soup

Low-Calorie Dairy-free Pumpkin Soup

Want more recipes?😃

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Gluten-Free Jowar Upma/Broken Sorghum Porridge

Did you know eating millets can also reduce your weight.

What are millets?

Millets are a group of small seed grasses grown in semi-dry areas of Asia as well as in Africa. Millets are cooked like any other cereal. Indians use it to make Rotis, khichdi, porridges, salads, Millets are used in multigrain products, muffins, etc. Millet is Gluten-free.

Weight loss

Nutrient Composition of Millets:

This whole grain is filled with an array of essential nutrients:

  • Millets are very low in calories.
  • Millets are high in proteins.
  • Most types of Millets are rich in fiber, which makes your stomach feel full longer.
  • Millet is a rich source of Vitamin E, B complex, niacin, thiamin, and riboflavin.
  • Millet also contains essential amino acids like methionine and lecithin as well as minerals like iron, magnesium, phosphorus, and potassium.
  • Millets are gluten-free grains.
Gluten is found in grains such as wheat, rye, barley, as well as triticale. People with gluten intolerance or celiac disease can’t digest gluten and this damages their small intestine. Hence, They can include various types of millets in their food routine.

Millet For Upma

Millets are available in different forms, even in the semolina version. So you can use millets to replace traditional wheat Rava and make upma.

Broken jowar or the jowar rava is available in the supermarkets and can be used to make upma, pulao or porridge. The recipe I am sharing here uses the whole jowar to make upma. Using whole grains has many benefits over the processed Rava like hygiene, more nutrition, free from additives.

Jowar upma is a delicious and healthy breakfast porridge made with whole-grain sorghum millet and seasonal vegetables. It is suitable for those trying to lose weight, diabetics, gestational diabetics and even to kids as it contains a good amount of calcium and magnesium along with copper and iron.

Weightloss

INGREDIENTS (1 CUP = 240ML )

• ¾ cup jowar (Sorghum)

• 1 cup water to pressure cook

• oil as needed ( olive or coconut)

Here is a guide for healthiest cooking oil

• ½ to ¾ tsp cumin/jeera

• ½ to ¾ tsp mustard

• 1 to 1 ½ tsp urad dal

• 1 pinch Hing

• 1 onion, small, sliced

• 2 to 3 green chillies, slit

• 1 tsp ginger, chopped (optional)

• ¾ cup mixed veggies, chopped finely

• salt as needed

Here is a guide for types of salt and uses

• turmeric as needed

• ¼ cup fresh grated coconut as desired

INSTRUCTIONS

• Wash and soak jowar for at least 8 hours. Drain and add 1 cup water and pressure cook for 2 whistles on medium flame with a little turmeric. 1 more whistle on a low flame.

• When the pressure settles down, fluff up.

• Heat a pan with oil, allow cumin and mustard to crackle. Add urad dal, saute until golden. Saute green chillies, onions and ginger.

• When the onions turn soft, add mixed veggies and saute for 2 mins.

• Cover and cook until softly done. If needed sprinkle some water and cook.

• Add salt and turmeric. Stir.

• Add cooked jowar, coconut and mix. Stir well and saute for 2 mins.

• Add lemon juice and coriander leaves.

Related: Guilt-free Sorghum Kheer

By Priyanshi Bhatnagar

Foods that fight inflammation : Road to Good Health

How many times we have heard this

You are what you eat, right?

But what does that mean? How to use food to help your body fight inflammation

Here is how your food affects inflammation in your body, and what that means for your health.

The choices you make at the grocery store can have an impact on the inflammation in your body. The good news: Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too.

So eating with inflammation in mind doesn’t have to be complicated or restrictive.

Incorporate more of these delicious, natural anti-inflammatory foods into your diet to promote healthy habits in yourself and your family:

1. Whole grains

Eat these to gain more fiber, which has been associated with fewer signs of inflammation. They also have a lower glycemic index, for those watching blood sugar levels.

Try out Buckwheat and chia seed porridge or oatmeal porridge bowl.

2. Berries and tart cherries

Fruit, in general, is high in antioxidants, and berries, in particular, have anti-inflammatory properties because they contain polyphenol and anthocyanin.

Next time pair up your yogurt with fresh berries or cherries.

3. Olive oil

This plant-based fat is great for a heart-healthy diet and contains healthy oleic acid. It’s also delicious and fits in well with the Mediterranean diet.

4. Cruciferous vegetables

Vegetables in the cabbage family contain numerous nutrients, including antioxidants, which protect the body from the free radicals which can prompt inflammation.

5. Fatty fish

Cold-water fish like salmon and sardines contain omega-3 fatty acids, which have significant anti-inflammatory properties if eaten a few times a week. Those who don’t like fish may want to consider fish oil supplements instead.

Eat this zoodles recipe with salmon: http://trainleanpt.com/blog/2017/9/5/avocado-pesto-zoodles-with-salmon

6. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation in the lungs and elsewhere in the body.

7. Peppers

These, too, contain antioxidants: in this case, vitamin C. They also contain capsaicin, a chemical which reduces inflammation.

Check an amazing recipe here: https://www.plantbasedcooking.com/recipe/stuffed-peppers/

8. Leafy greens

Spinach, kale and other dark leafy greens contain an abundance of healthy compounds including vitamin E, calcium, iron, and phytochemicals that help reduce inflammation.

This is a good kale smoothie recipe to try: https://www.wellplated.com/kale-pineapple-smoothie/

9. Apples

Apples, like most other fruits, contain healthy phytonutrients that help protect against age-related diseases.

10. Nuts

Walnuts contain omega-3s, almonds and macadamias contain oleic acid, and nearly all nuts contain antioxidants — key ingredients in helping the body fight inflammation. Many nuts and their oils are also considered healthy fats.

I personally like California walnuts: https://californiawalnuts.in/

11.Beans

Particularly important for those who eat little or no animal protein, beans contain lots of vegetable protein as well as fiber.

This is my favourite weekend dinner idea: Sundried Tomato and Kidney Bean Chili

12. Soy and soybeans

Soy-based foods contain a high amount of vegetable-based protein, as well as isoflavones, which may help reduce inflammation in women. Avoid highly processed soy that may contain additives, and go for tofu, soymilk, and edamame.

Here is a guide to choose right SOY: https://holisticdetoxpri.wordpress.com/2020/06/22/confused-about-eating-soy-the-good-and-the-bad/

13. Oranges

Are an excellent source of vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.

14. Carrots

Carrots are rich in the antioxidant beta-carotene, which helps reduce free radicals in the body.

15. Low-fat dairy

Dairy can prompt inflammation in certain sensitive people, but high-quality and low-fat dairy products like good cheese and yogurt are an excellent source of protein, probiotics and calcium.

16. Beets

Beets are one of those colourful vegetables with ample fiber, vitamin C, and phytonutrients. If you hate canned beets, make sure you give fresh beets a try — they are completely different.

17. Orange winter squash

Like carrots, orange winter squashes like the sweet butternut squash contain plenty of the antioxidant beta carotene.

18. Onions

Besides being delicious, onions contain anti-inflammatory chemicals like the antioxidant quercetin, which naturally inhibits histamine.

19: Sweet Potatoes

Another healthy carbohydrate, sweet potatoes also contain fiber, antioxidants, and the phytonutrient beta carotene.

You can even use Sweet potato as a Healthy Toast replacement.

20: Tea

White, green, and oolong tea, in particular, contain phytonutrients and flavonoids which help reduce inflammation.

21: Pineapple

Pineapple is loaded with vitamin C and contains an enzyme called bromelain which may help stimulate protein digestion, reduce inflammation of the gut, and boost immune function.

22. Mushroom

Antimicrobial, antiviral, and anti-inflammatory properties and contain a variety of compounds that can help to improve immunity and lower inflammation throughout the body. Mushrooms are a great source of protein, fiber, and various B vitamins, too.

23. Spices and herbs

Turmeric contains the active compound curcumin, it has strong anti-inflammatory properties and has been used for thousands of years as a medicinal herb.

Ginger contains a bioactive compound, gingerol. It is not only a major immune booster and inflammation fighter, but its root can also be used in tea to aid digestion.

Try out this delicious drink :

Jamu Juice (Turmeric Ginger Drink)

Garlic contains sulfur compounds that stimulate our immune system to fight inflammation and illness. It’s also antibacterial and anti-fungal.

I hope these foods will help you to fight with your body inflammation. Can check more about inflammation on my Detoxpri Podcast:

https://podcasts.apple.com/in/podcast/detoxpri/id1516689115?i=1000476937248

Feel free to share your comments and feedback 🙂

By Priyanshi Bhatnagar

The Ultimate Guide for Treating Chronic Inflammation

And there I was talking with my client over the phone, suddenly he told me that he is constantly feeling fatigued despite getting adequate nightly sleep and regular meal intake.

You might be thinking he is old…

Or perhaps a he got sick…

Those would be easier problems to overcome.

The truth is, what I was dealing with was even worse…

It wasn’t a problem I could throw a day meal plan to solve.

It’s late to share about it now, but the problem is…

CHRONIC INFLAMMATION

What is Inflammation?

Inflammation is a natural response as the body’s attempt to protect itself by trying to remove foreign substances from the body and start the healing process. Your body’s inflammatory response is triggered when tissues are injured by bacteria, trauma, toxins, heat, or any other cause.

An acute inflammatory response is meant to heal the body. Chronic or excess inflammation, though, harms the body and causes most chronic diseases like diabetes, heart disease, stroke, liver problems, cancer, dementia, fibromyalgia, and autoimmune diseases like thyroid disorder, multiple sclerosis, and rheumatoid arthritis.

Chronic inflammation can seem harmless on a day-to-day basis; you may not think much of it unless it begins getting in the way of daily living. Some symptoms can include bloating, brain fog, achy joints, persistent fatigue, and pain. You may not even notice that you are experiencing a chronic problem, just a “flare-up” here and there. You can wait for the feeling to pass, but it is often our daily lifestyle habits that cause this inflammation in the first place.

Symptoms of Chronic Inflammation

Here are just some common symptoms of chronic inflammation:

• Digestive issues

• Low energy 

• Body pain, especially in the joints

• Skin issues, like eczema 

• Autoimmune disease, like arthritis, thyroid, celiac disease

• High blood glucose

• High cholesterol

• Allergies

Its time to go further and explore how everyday diet and lifestyle play a role in Chronic Disease

Your Lifestyle and chronic inflammation

Physical inactivity, stress, and sleep deprivation facilitate chronic inflammation. Smoking just one cigarette a day increases the risk of coronary heart disease, stroke, and several cancers. Excessive alcohol consumption also boosts cancer risks and contributes to psychiatric and digestive diseases.

Your Diet and chronic inflammation

Inflammation is influenced by what we eat: diet has a strong impact on the microbiome and preventable disease risks. People following eating patterns with high dietary inflammatory index are also more susceptible to weight gain, obesity, type II diabetes as well as with a higher risk of a heart attack.

Holistic Solutions to Reduce Chronic Inflammation

1. Improve Your Digestion

Chronic inflammation is often the result of chronically poor digestion. The easiest way is to eat whole, unprocessed foods, which leads us to no. 2.

2. Avoid Foods That Increase Inflammation

This is a Big one. Remove the foods that are known to cause inflammation, like processed sugar, carbs and fats. Avoid foods that you are sensitive to.

Adopt to an anti-inflammatory and superfoods diet like fermented foods, omega-3s. Omega-3 fatty acids, some natural herbs like turmeric, ginger and antioxidants rich herbal tea, these are known to help fight inflammation.

3. Reduce with Sleep and Relaxation

If an inactive lifestyle is the first horseman of inflammation, the second is chronic stress. Stress affects almost every system in the body, putting our cells and tissues on high alert, and stimulating the production of several hormones, including cortisol. Fortunately, there are several ways to combat chronic stress. Check out my Natural foods to combat stress. Focus on the quality and quantity of your sleep (7-9 hours)- it’s an essential process that repairs the body.

4. Exercise to Reduce Inflammation

Regular moderate physical activity over a long period of time can reduce chronic inflammation and disease risks. Research also shows that exercise can be effective for patients with type 2 diabetes, heart disease, and depression – all of which include a component of chronic inflammation. But don’t overdo it; overexercising is a stress on your body and can actually exacerbate chronic inflammation.

5.Your microbiome and chronic inflammation

Gut microbiome health is reflected in many processes in our bodies, including chronic inflammation and associated disease risks. The gut microbiome is an ecosystem of bacteria that live in your large intestine. It’s not only important for your physical health but your mental wellbeing too. Try a gut-friendly holistic diet.

Fermented food

6.Hydrate Yourself

Your cells need to be properly hydrated to perform their anti-inflammatory functions. Drink half your body weight (lbs) in ounces of pure water each day. If you drink diuretics (alcohol, coffee, caffeinated tea, soda), drink an extra 12 ounces for every 8-ounce diuretic beverage in addition to your baseline ounce requirement.

If you are striving to keep yourself healthy for now and many years to come, and you want to know what single thing you should be paying attention to more than anything else, it is this: inflammation.

By taking a holistic approach to treating inflammation and creating a personalized treatment plan, positive results are felt quickly. If you suffer from chronic inflammation, or your inflammation persists even after changing your diet and lifestyle habits, go visit your nutritionist. Work with an integrative US certified holistic nutritionist such as Priyanshi Bhatnagar, to formulate the right treatment to effectively reduce your chronic inflammation. She can also give you advice on any supplements you need to take, if necessary.

By Priyanshi Bhatnagar