Food is a powerful healer. Whether you are fighting chronic health conditions, healing from a surgery, getting over a cold, or simply feeling worn down, these recipes contain some of the most nourishing ingredients to help you recover and restore. I’ve combined ten of the most nourishing ingredients into 4 Healing Recipes*. They all contain vitamins, minerals, and antioxidants that have been studied and proven to have remedial health effects. These meals are also easy to make and great to share with a friend or family member who might be in need of a healing boost.
First let’s review the 10 Nourishing Ingredients-
Carrots are high in antioxidants that protect against free radical damage, harmful bacteria, viruses, and inflammation. They also help with wound healing, protect cognitive function, and promote eye health due to high levels of beta-carotene (or vitamin A). They contain 400% of your daily value (DV) for vitamin A. They are great sources of vitamin C, vitamin K, and potassium. Some studies have shown benefits of cancer risk reduction.
Garlic is such a powerful healer that there are over 5,000 peer reviewed studies showing the healing benefits of garlic. It is highly effective at killing countless microorganisms responsible for both the most common and the rarest infections, including the common cold. In some studies, eating garlic has been shown to help regulate blood sugar levels, decrease the effects of some diabetes complications, fight infections, reduce LDL cholesterol, and promote healing by encouraging circulation.
Kale is one of the most nutrient dense foods in the world, containing vitamin K (684% DV), vitamin A (206% DV), vitamin C (134% DV), vitamin B (10% DV), and calcium (10% DV) among other nutrients. Kale is also rich in glucosinolates, which are anti-inflammatory and have antibacterial and antiviral properties. It has been shown to lower blood pressure, inactivate carcinogens, reprogram cancer cells to die, and prevent tumor formation.
Ginger has many benefits including fighting infections and decreasing cholesterol. Since it contains gingerol, as well as other anti-inflammatory compounds, ginger also helps decrease inflammation. Ginger has powerful anti-fungal properties and one study showed that ginger was effective in killing strains of drug-resistant bacteria as well. It’s been shown to help regulate blood sugar and improve long-term blood sugar control. Several studies have found that ginger could protect against brain aging and cognitive decline.
Red cabbage is a major immune system booster due to it’s high levels of vitamin C (75% DV). It’s also been shown to lower cholesterol and protect the heart and liver. One compound in red cabbage that may be responsible for these effects is sulforaphane, a potent anti-inflammatory. Red cabbage is also high in vitamin K which is important in maintaining bone health and delaying or preventing osteoporosis because it helps deposit calcium in bones.
Like carrots, sweet potatoes also contain 400% DV of vitamin A. This helps sweet potatoes stimulate the production of immune cells that fight off disease and infection. Sweet potatoes are also high in vitamin C, vitamin B6, and potassium. They have been shown to help kill off harmful cells and have anti-tumor properties. They are high in antioxidants, boost brain function, enhance immunity, and promote eye health.
Apple Cider Vinegar (ACV)
ACV is able to lower cholesterol, keep blood sugar levels stable, and relieve acid reflux. ACV has been used for a variety of different purposes, such as helping detoxify the liver, purify blood, cleanse the lymph nodes, and boost immunity.
Shiitake mushrooms are some of the most beneficial mushrooms that you can find at your local grocery store. They have been shown to be an immune system booster, inhibit tumor growth, and fight infectious disease. They serve as a great source of vitamin B, vitamin D, and selenium.
Turmeric is promoted by many as the most powerful herb at fighting and potentially reversing disease. A study evaluated several anti-inflammatory compounds and found that curcumin (found in turmeric) is among the most effective anti-inflammatory compounds in the world, even more than over the counter drugs. Turmeric speeds up wound healing and helps to manage pain. Studies have found that taking turmeric along with both healthy fats and black pepper, such as in a soup, greatly increases the absorption of turmeric.
Bone broth contains healing compounds like collagen and gelatin that have the power to transform your health. Gelatin is beneficial for restoring the strength of the gut lining and fighting food sensitivities, helping with the growth of probiotics in the gut, and decreasing inflammation levels in the digestive tract. Bone broths contain minerals, like calcium and magnesium, in forms that your body can easily absorb. They contain compounds to reduce inflammation, arthritis, and joint pain. Bone broth is considered a powerful detoxification agent since it helps the digestive system expel waste and promotes the liver’s ability to remove toxins, helps maintain tissue integrity, and improves the body’s use of antioxidants.
Although I prefer to make my own bone broth, for these recipes I used Pacific Bone Broth. I chose to use Pacific Bone Broth because a pre-made is more convenient and Pacific was $2 cash back with my ibottaapp. (If you haven’t heard of ibotta yet, you need to check it out. You get cash back on so many healthy groceries. So far this year I’ve received over $130 cash back via Paypal from ibotta. I’m not an affiliate, just a big fan, and strongly encourage all of my clients to use it too. You can thank me later!)
Now for 4 easy to make recipes that each include many of these 10 healing ingredients. For these recipes simply chop then combine all ingredients in a Crock-Pot and cook on low for 4-6 hours or simmer in a covered pot on low for 1 hour. Each recipe serves 4.
Chicken Vegetable Soup
2 chicken breasts, chopped
1 small onion
2 stalks celery
1 ½ cup red cabbage
2 cups bone broth
2 cups water
2 bay leaves
2 cloves garlic
2 tsp sage
1 tsp thyme
Carrot Turmeric Soup
2 Tbs turmeric
2 Tbs ginger
4 cloves garlic
2 cups bone broth
2 cups water
1 tsp curry
1 tsp apple cider vinegar
1 can coconut milk
(Can blend in a vented blender for a smoother texture after cooking)
White Bean, Kale and Carrot Soup
4 cups bone broth
1 can white beans
2 cups kale
1/4 cup apple cider vinegar
Sweet Potato and Shittake Miso Soup
8oz chopped sweet potato
4oz Shittake mushrooms
1 ½ tsp turmeric
4 cups miso broth
*These meals are not meant to treat any major health condition. For more information on the studies behind the benefits mentioned check out www.draxe.com