Enjoy this deliciously tasty, heart warming and healing Seasonal Pumpkin soup.
OMIT bone broth for veggie broth for a vegan alternative.
1.5 Ltrs Bone broth or Vegan Stock if preferred
1.5 kg fresh pumpkin (deseeded & peeled weight)
2 large white onions
1 Large clove garlic (approx 10 bulbs peeled)
500g Sweet potato, peeled.
1/4 cup olive oil plus extra to serve
1 palm-size piece of Ginger (approx 35 grams)
3 tsp dried cumin powder
4 tsp dried turmeric
2 tsp chilli flakes (preference add less or more)
1 tsp cayenne powder (optional)
3 tsp smoked paprika
2 tsp ground black pepper
2 tsp ground pink salt
1 can coconut milk
2 cups filtered water
1 fresh chilli
Bunch of Fresh parsley (roughly chopped)
Bunch of Fresh Cilantro/coriander (roughly chopped)
Salt and pepper to taste
Instructions
Peel, deseed and cube the pumpkin
(approx 1 inch pieces) & sweet potato
Peel and roughly chop onions & garlic
Peel & mince the ginger
Add all other ingredients, including
spices, to a heavy-based pan
(do not add stock, coconut milk or olive oil yet)
add the 2 cups of water, mix well and
cover the pan with the lid and keep on
a high heat for 5 minutes, turning to a
medium heat after 5 minutes. Allow the pumpkin, onions and garlic to steam and soften,
stirring occasionally so as not to burn. once softened, add the stock, olive oil and coconut milk and
allow to warm through only. (I don’t bring it to a boil at this point because the bone broth has already been cooked through, and raising the temperature, cooling, and reheating affects the longevity and can cause bacteria (heat - cold reheat etc). Now using a hand blender, pulverise the soup to form a medium-texture soup, not too thick nor too runny.
Please take the quantity you need and bring to a simmer for at least 5 minutes before serving to ensure the broth and coconut milk are now heated through, serve with fresh cilantro and chilli and a drizzle of olive oil.
FOR VEGANS, use veggie broth in the placement of bone broth
DOWNLOAD THE RECIPE AS A PDF
Your immune system is central to well-being, many things can affect the immunity, infections, environmental toxins, glyphosates and herbicides used on food chronic stressors and unprocessed trauma from the past.
Improved nutrition can support your immunity as well as other enriching lifestyle factors.
During the seasonal changes from Summer to Fall/Autumn/ winter the body can become susceptible to a higher level of infectious load, so suporting yourself on the inside out is vital to staying well.
Garlic Garlic has long been recognised for its immune-boosting properties, thanks to its unique compounds that enhance the body's natural defences. Here are some key ways garlic supports the immune system:
Rich in Allicin: A Powerful Antimicrobial ~ When garlic is crushed or chopped, it produces allicin, a sulfur-containing compound with potent antimicrobial properties.
Allicin helps to: Fight bacteria, viruses, and fungi. Prevent infections by boosting the body's ability to fight off pathogens. It supports the body in clearing infections more effectively.
Stimulates Immune Cells ~ Garlic stimulates the production of important immune cells, such as:
Macrophages: These cells engulf and destroy pathogens like bacteria and viruses.
Lymphocytes: Garlic increases the production of these white blood cells, which are crucial for identifying and destroying harmful invaders.
Natural Killer (NK) Cells: Garlic enhances the activity of NK cells, which target and eliminate infected or cancerous cells.
Anti-inflammatory Effects ~ Chronic inflammation can weaken the immune system, making the body more susceptible to illness. Garlic contains several anti-inflammatory compounds, including sulfur and antioxidants, which help reduce inflammation and strengthen immune responses.
Rich in Antioxidants Garlic is rich in antioxidants such as selenium and flavonoids, which help protect cells from oxidative stress and damage. By neutralising free radicals, garlic helps preserve the integrity of immune cells, allowing them to function optimally.
Supports Gut Health A healthy gut is essential for a strong immune system. Garlic acts as a prebiotic, promoting the growth of beneficial bacteria in the gut. A well-balanced gut microbiome supports immune regulation and helps to prevent harmful bacteria from overgrowing.
Enhances DetoxificationGarlic aids in the detoxification of harmful substances in the body. Its sulfur compounds help the liver produce detoxifying enzymes, such as glutathione, which plays a role in neutralising toxins and boosting immune health.
Antiviral and Anti~fungal Properties
In addition to antibacterial properties, garlic has strong antiviral and anti-fungal effects. It can help prevent or shorten the duration of viral infections like the common cold or flu by inhibiting viral replication and enhancing immune defence mechanisms.
May Reduce Cold and Flu SymptomsStudies suggest that consuming garlic regularly may reduce the frequency and duration of cold and flu symptoms. One study found that people who took garlic supplements experienced fewer colds and recovered faster when compared to those who did not take garlic.
Ginger Ginger is widely known for its immune-supporting properties, thanks to its rich array of bioactive compounds that help protect the body in various ways. Here's how ginger supports the immune system:
Anti-inflammatory Effects - Ginger contains gingerol, shogaol (Shogaols are bioactive compounds), and other bioactive compounds that have powerful anti-inflammatory effects. Chronic inflammation can weaken the immune system, making the body more susceptible to illness. By reducing inflammation, ginger supports a balanced immune response and helps the body fight off infections more effectively.
Antioxidant Properties - Ginger is a rich source of antioxidants, which help neutralize harmful free radicals that can damage cells, including immune cells. By protecting these cells from oxidative stress, ginger ensures that the immune system functions optimally. The antioxidants in ginger also help in reducing the risk of chronic diseases that can impair immunity.
Antimicrobial and Antiviral Effects
Ginger has natural antimicrobial and antiviral properties. Research has shown that ginger can inhibit the growth of various bacteria and viruses, including respiratory viruses like the cold and flu. This helps the immune system prevent and manage infections more effectively. Fresh ginger, in particular, has been found to have stronger antiviral effects compared to dry ginger.
Supports Respiratory Health Ginger is traditionally used to support respiratory health, especially during colds or flu. It can help clear mucus, reduce congestion, and soothe the respiratory tract, which is crucial when battling respiratory infections. Ginger’s warming effect also helps to open up airways and reduce irritation.
Enhances Circulation Good circulation is essential for the immune system, as it allows immune cells to move efficiently throughout the body to fight off infections. Ginger improves blood circulation and helps deliver more oxygen and nutrients to tissues, thereby boosting the immune response.
Digestive Health and Immune ConnectionThe health of the digestive system is closely linked to immune function, as a significant portion of the immune system resides in the gut. Ginger is well known for its ability to aid digestion, reduce nausea, and relieve indigestion. By promoting digestive health, ginger helps support a healthy gut environment, which in turn strengthens the immune system.
Reduces Nausea and Supports Immune Health During IllnessWhen you’re unwell, especially during illnesses like the flu, nausea and digestive upset are common. Ginger’s anti-nausea properties can be especially beneficial during these times, helping you maintain your appetite and stay hydrated, both of which are crucial for recovery and supporting immune function.
Regulates Immune ResponsesSome studies suggest that ginger can help modulate immune responses, especially in cases where an overactive immune response leads to excessive inflammation. Ginger can help balance the immune system, making it less likely to overreact to threats like allergens or pathogens, which is particularly important in conditions related to autoimmune or inflammatory diseases.
Natural Pain Reliever During illness, symptoms like body aches, headaches, and joint pain are common. Ginger has natural analgesic (pain-relieving) properties, which can help reduce these symptoms without the need for synthetic medications. This can make recovery from illness more comfortable while also supporting the immune system’s ability to fight infections.
Bone Broth, I make bone broth throughout the year and store it in the freezer (for me and my fur baby). Bone broth is an ancient food that our ancestors would offer when people got sick, you know “chicken soup” as an offering to heal, (nope not the condensed canned version) good old homemade soup from bones. I use raw bones or a raw chicken carcass to make stock, because, well if you use a bone from a joint or a chicken carcass from your Sunday roast, yes it will be tasty, however, most of the goodness from the marrow etc was already cooked up and the stock used to make gravy!!
So I go for raw bones and simmer them for 12-plus hours.
HERES THE GOODNESS from bone broth
Gelatin and Gut Health ~ Bone broth is rich in gelatin, which helps maintain the integrity of the gut lining. Since much of the immune system is housed in the gut (via gut-associated lymphoid tissue), a healthy gut is crucial for a strong immune system.
By healing and sealing the gut lining, bone broth can reduce inflammation and improve immune system regulation.
Anti-Inflammatory Effects ~ The compounds found in bone broth, including amino acids like glutamine and proline, have anti-inflammatory effects, helping to lower chronic inflammation, which can suppress immune function over time. By reducing inflammation, bone broth allows the immune system to function more efficiently.
THE ENRICHED HEALING & WELLBEING APPROACH FOR WOMEN
Healing your body is a mental, emotional, nutritional - biological process.
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