benefits of souping _ fit mom diet


The Benefits of Souping

You may have heard all the rage about juice cleansing, but soup cleansing can offer some additional benefits over juicing. Soup cleansing is not only nourishing, it can also keep you healthy and give your immune system a boost. In the colder months this is especially important.


While juicing removes the fiber from the fruits and veggies in the process, “souping” as many people refer to, cooks the vegetables, making them easier to digest and keeping the fiber intact. Also, souping is something the entire family can enjoy for meals a bit easier than just drinking juice. Soup can easily be stored in the freezer for several weeks. Make it for the month and freeze it in individual contains for future meals. Additionally, our bodies don’t have to work as hard eating cooked soup as opposed to raw veggies, which gives our digestive system a break. Finally, soup contains a host of healthy vitamins, minerals and nourishes the body. In the cold months we crave warm things and souping is the perfect solution.


Try incorporating these ingredients into your soups for optimal health benefits.


bone broth - fit mom dietBone Broth: Bone broth supports the immune system and is rich in minerals. You can purchase it pre-made or make your own. It also typically contains a good amount of protein helping to fill you up and build muscle.



Turmeric: Turmeric is an anti-inflammatory. Many consider it to be more powerful than pharmaceutical medications. It’s an herb often used in Indian dishes and can be quite flavorful when used in soups.



cabbage _ fit mom dietCabbage: Cabbage is a leafy vegetable high in fiber and rich in vitamin C and potassium. Its high fiber content will help keep you full longer and aid in digestion. 



Cayenne: Cayenne peppers are a spice high in antioxidants. They are said to boast your metabolism and reduce hunger.



lemons - fit mom dietLemon: Lemons are high in vitamin C, B6 and A and are also considered to be antimicrobial. Lemon juice aids in treating indigestion and helps with constipation and dental issue. Lemon juice is a natural cleanser for the system.






Veggie Bone Broth Soup


2 qts. bone broth

1 medium onion, chopped

3 carrots

2 celery stalks

4 small potatoes

2-3 cups additional vegetables (cabbage, green bean, kale)

2 cloves fresh garlic, minced

⅛ tsp cayenne if you can handle the spice

salt & pepper to taste



Chop all vegetables into small chunks

Combine broth, vegetables and spices in a large saucepan and bring to a boil.

Lower heat and cook for 10-15 minutes or until all the vegetables are cooked.



Lemon Chickpea Soup


2 tbsp extra-virgin olive oil

2 stalks celery, sliced

1 yellow onion, chopped

6 cloves garlic, finely chopped

1 tsp each ground cumin

1/4 tsp ground turmeric

6 cups cooked chickpeas

6 cups low-sodium chicken bone broth

1 tsp sea salt

Ground black pepper, to taste

2 lemons, sliced in fourths



Heat oil in a large pot set on medium. Add celery, onion and garlic and sauté until tender, 6 to 8 minutes. Add cumin, coriander, turmeric and cayenne and stir, about 30 seconds.

Add chickpeas and stir. Add broth, salt and black pepper; bring to a boil. Reduce to a simmer and cook for 10 to 15 minutes.

Remove 1 to 2 cups soup and purée in an upright blender or in a bowl using an immersion blender. Stir back into pot. Add lemon juice to soup once served and top with herbs.


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