3 easy recipes for healthy hot soups. Just what you need when it’s minus outside

3 easy recipes for healthy hot soups. Just what you need when it’s minus outside

These dishes will lift your mood and fill your body with benefits.

With the arrival of fall and cold weather, it is necessary to adjust the usual diet: gradually limit the use of cold food and salads, increase the volume of warm dishes, such as vegetable stews and soups, whole-grain porridge with ghee oil.

President of the Association of Nutritionists and Health Coaches (ANCH)

The fall diet should be healthy and tasty, and most importantly – warming! With the arrival of cold weather, flavorful soups appear on the menu, which will warm you up even on the most chilly day. I recommend filling your diet with warming foods and sharing recipes for fall soups.

In the fall, be sure to eat warm, moist and buttery foods. Try to choose dishes with sweet, sour and salty flavors. These are the most favorable tastes for the patroness of autumn – vata dosha.

During this period it is recommended to eat more warming soups and add aromatic spices: cumin, cardamom, coriander, fennel, ginger. Spices help to warm, improve digestion and activate the work of enzymes.

Be sure to add fall staples to your menu – these include nuts, new crop whole grains, root vegetables, beans, oils (ghee, olive oil, pumpkin seed oil, sesame seed oil) and dairy products.

To make it easier for you to diversify your fall menu, I’ll share three simple soup recipes that will lift your spirits and fill your body with benefits.

Pumpkin cream soup with shrimp on coconut milk

Ingredienser:

• 600-700g ripe pumpkin;

• 12-16 large peeled raw shrimps;

• 400 ml coconut milk;

• 4 cm fresh ginger root;

• 2 large onions;

• 3 garlic cloves;

• 0.5 tsp. curry powder;

• salt and freshly ground black pepper;

• cilantro leaves for serving.

Cooking method:

1. Dice the pumpkin and lay it out on a baking tray lined with parchment paper. Pumpkin pieces can be splashed with ghee butter melted on a water bath. Bake for 20-25 minutes (depending on the variety of pumpkin) at 200 degrees until soft.
2. Peel the ginger and garlic and finely chop or grate. Chop the onion into bite-sized pieces.
3. In a thick-bottomed saucepan, put the coconut oil and place over medium heat. When the oil is melted, add the onions and saute until soft, then add half of the garlic and ginger mixture, saute for another two minutes.
4. Add the curry and mix everything thoroughly for 30 seconds.
5. Pour a liter of cold water over the resulting mixture and bring to a boil.
6. Add the roasted pumpkin to the pan and cook the mixture on low heat for five to seven minutes.
7. At the same time, heat the coconut oil in a skillet, add the shrimp and the remaining garlic and ginger mixture. Salt and pepper the shrimp, and then lightly fry on both sides in the coconut oil.
8. Serve to the table with finely chopped cilantro. Enjoy!

Multispecies fish soup with coconut cream

Ingredienser:

• 300 g trout;
• 300 g of zander;
• 4 pcs. celery stalks;
• 2 pcs. carrots;
• 1 pcs. onions;
• 10 g coconut oil;
• salt and freshly ground black pepper to taste;
• coconut cream to taste;
• a bunch of greens.

Cooking method:

1. To make the broth rich, it is better to take the fish whole. In a pot of water put the head and backbone of the fish to boil the broth, after boiling remove and reduce the heat.
2. Cut onions and carrots into pieces.
3. In a skillet add coconut oil, carrots and onions, saute a little and add a small amount of water, stew for two to three minutes.
4. Wash and chop the celery into pieces and add to the skillet with the vegetables; braise for a few more minutes, then add salt and pepper.
5. During this time the broth has cooked, it must be strained. Add the vegetables to the strained broth.
6. As soon as the broth boils, add pre-cut fish fillets.
7. Cook until the fish and vegetables are ready.
8. Serve the soup with coconut cream and greens.

Vegetable cream soup of pumpkin and zucchini

Ingredienser:

• 250 g butternut pumpkin;
• 200 g zucchini;
• 1 onion;
• 2 cloves of fresh garlic;
• spices to taste (turmeric, ground ginger, black pepper);
• a pinch of pink Himalayan salt;
• sesame seeds, pumpkin seeds to taste (for garnishing);
• 1 tsp. pumpkin seed oil (optional).

Method of preparation:

1. Wash and peel the vegetables.
2. Cut zucchini, pumpkin and onion into cubes and lower into boiling water.
3. After five minutes, add the spices and leave to simmer for 15-20 minutes.
4. At the end, add chopped garlic and beat everything with an immersion blender.
5. When serving, add pumpkin butter and garnish with pumpkin and sesame seeds if desired.

In the fall, do not forget about the water balance – try to observe the norm of 30 ml per one kilogram of weight. If possible, replace classic black tea and strong coffee with more useful warming drinks – herbal teas, chicory, ginger or ginger-mint tea, rosehip and hawthorn decoction.

In herbal teas you can add aromatic cinnamon, cardamom, cloves and nutmeg. The perfect warming drink for fall is warm milk with the addition of spices (ginger, turmeric, cinnamon and cardamom).