Healer’s Broth

Let food be thy medicine and medicine be thy food. — Hippocrates, father of medicine, 431 B.C.

Aaah, January is in full force in Chicago, with -50 degree temps expected this week! This time of year calls for soups, stews, and broths aplenty, and the warmth and replenishment they bring.  The healing properties of food have been reported by cultures worldwide throughout history.  Many foods have healing properties that can benefit our health. Naturally occurring plant chemicals called phytochemicals are largely responsible for these benefits.  Potential health benefits include boosting immunity, reducing inflammation and oxidative stress, regulating hormones, and the list goes on.  Including a variety of colorful vegetables will help you maximize these health benefits.  Different colors indicate different nutrient profiles, so strive to include each color in your diet to maximize the nutritional benefits.

Over the years, I have dubbed this soupy broth the “Healer’s Broth” because of its effect on colds and boosting immunity.  Originally, I wasn’t sure if my kids would like the more sophisticated blend of flavors, but this combination works perfectly and is well received by all ages.  The garlic is antimicrobial, the veggies are loaded with beneficial phytonutrients, and the ginger is a powerful decongestant.  Cook this on a chilly day as preventative medicine, or consume at the onset of a cold to help cycle through it more quickly.

Prep time: 10 minutes; Cook time: 25 minutes. Makes 8 servings.

Ingredients

2 T olive oil

1 large onion, finely diced

2 large carrots, chopped

1 large zucchini, chopped

1/2 cauliflower head, chopped in bite-sized pieces

4 garlic cloves, finely chopped

2 T fresh ginger, finely chopped

1 t salt

1/2 t coriander

1 cup cooked fresh lentils, or 15-oz can brown lentils, drained

2 tsp chicken or vegetable granules

4 cups water

1. In large saucepan or soup pot, heat the oil over medium heat. Saute the onion and carrot for several minutes.
2. Add the zucchini, cauliflower, garlic, ginger, coriander and salt, and continue to stir.
3. Add the lentils, stock and water and stir until combined.
4. Cover and simmer for 20-25 minutes until vegetables are tender.
5. Enjoy this delicious blend of flavors and the immune-boosting effects!