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Week 30 News (27/7/20)


Good Afternoon

We have been blessed with a few sunny days, but are well and truly in to the heart of a cold winter. Read on below for some delicious winter soups to warm your body and soul!

Just a quick reminder to have your order in by 9pm tonight and email any orders and box changes to Liza at changes@organicbox.com.au. Please also remember to leave your old boxes out for the delivery driver to collect.

 

Benefits of Using Organic Soup Ingredients

As you probably know by now, organic produce has been proven to have a higher nutrient content than conventional produce, and more importantly is free from toxic pestisides, herbicides and GMO.
Soups are easily digested because they are cooked and often pureed. Selecting organic produce for your soup allows you to absorb more delicious and healthy vitamins and minerals, without the risk of easily absorbing any nasties.
 

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Health Benefits of Eating Soup

  • Cooked foods, especially vegetables, are usually gentler on your digestive system than raw foods. This is because the heating process breaks down the cell walls, speeding up the process for your digestive system.
  • Pureed soups are essentially pre-chewed. The food is already broken down once it hits your stomach, so it can easily mix with your digestive juices and move through your intestines more gently.
  • Soups are made from nutrient-dense ingredients like herbs, spices, vegetables, and legumes. Because the soup is has a high nutrient content and it's easy to digest, your body is able to absorb more of those nutrients into your system.
  • And finally, eating soup makes you feel GREAT!

Superfoods for Soup

  • Ginger stimulates the production of bile making it a wonderful digestive aid and ginger can also help with diarrhea and nausea. It also helps to reduce muscle pain, treats infection, lowers blood sugar, lowers cholesterol, and helps to prevent Alzheimer’s and cancer.
  • Tumeric is a known anti-inflammatory ingredient. The active ingredient in turmeric is curcumin (which is activated with black pepper) and has been shown to help reduce inflammation not only in the gut but also throughout the body. Turmeric is also great at soothing the muscles in our digestive system so that food can be pushed through more easily. And finally, turmeric can also help relieve heartburn, gas and bloating. It is also dramatically increases the antioxidant capacity of the body, lowers the risk of cancer and brain and heart diseases and helps to treat depression and arthritis.
  • Black Pepper boosts nutrient absorption, is high in antioxidants, anti-inflammatory, and may benefit your brain, blood sugar levels and help fight cancer.
 

Deliciously Warming Soups

Spice and Seed Topping for Soups
1 cup almonds, crushed
1/2 cup pumpkin seeds
½ cup sunflower seeds
2 tsp sesame seeds
1 tsp turmeric
1/2 tsp cinamon ground
1/4 tsp ginger powder
1/4 tsp garlic powder
1/2 tsp pepper
  1. Add all the ingredients into a jar with lid, mix to combine.
  2. Add 2 tsp of the mix on top of a soup serving.

Anti-Inflammatory Ginger and Turmeric Carrot Soup
This Low-FODMAP vegan and deliciously creamy Ginger and Turmeric Carrot Soup is anti-inflammatory and great for digestion!
 
½ cup organic spring onion or leek, cleaned and sliced
½ small chopped organic fennel
3 cups chopped organic carrots
1 ½ cup chopped organic pumpkin
2 organic garlic cloves, minced
1 tablespoon grated organic ginger
1 tablespoon grated organic tumeric
Pepper to taste
3 ½ cups vegetable stock
Optional pinch of organic chilli flakes
  1. Add all ingredients into a large pot.
  2. Cover and boil for 10 minutes and then cook on low heat until carrot is soft (around 20 minutes).
  3. Once the soup is cooked, add it to a blender and blend until creamy.
  4. Serve immediately with a dollop of coconut yogurt and enjoy!

Pumpkin Sweet Potato Detox Soup
This vegan detox soup packed with Vitamin A and fibre is a delicious soup for a winter detox!
 
½ cup cooked organic red lentils
1 organic sweet potato peeled and cut in cubes
3 organic carrots peeled and roughly chopped
1 onion (or spring onion tips for low-FODMAP) peeled and cut in quarters
3 organic garlic cloves crushed
1 tsp grated organic turmeric root or powder
1 tsp grated organic ginger
Pinch of organic chili powder
¼ tsp sea salt
2 cups warm vegetable stock
1 tsp coconut oil
Fresh parsley
  1. Heat the oven at 165°.
  2. Line a baking sheet with baking paper, add the sweet potato, carrots, parsnip, onion, and garlic, season with salt, chili, turmeric, add the coconut oil and toss to combine.
  3. Roast for 20 minutes then transfer into the blender.
  4. Add the vegetable stock, and cooked red lentils into the blender and process to obtain a smooth cream.
  5. Serve warm, garnished with fresh parsley.

Detox Beet Soup
3 medium  organic beetroots
2 organic carrots finely diced
1 organic onion (or low-FODMAP spring onion tips) finely diced
2 organic garlic cloves crushed
1 small organic leek finely diced
1 tsp organic coconut oil
2 cups vegetable stock warm
¼ tsp sea salt
  1. Place the unpeeled beetroots in a pot, cover with water, bring to boil then simmer for 30 minutes until tender.
  2. Drain from water and set aside to cool.
  3. Heat the coconut oil in a cast iron skillet, add the onions, garlic, leek, and carrot and cook for 5-7 minutes over low heat. Remove from the heat and transfer onto a plate.
  4. Peel the beet roots, cut into cubes, and add into the blender, together with the cooked vegetables and warm vegetable broth.
  5. Process to obtain a smooth cream.
  6. Season with pepper and serve garnished with soup topping.
 
Probiotic Greens Miso Soup
This organic green miso soup is a healthy and heartwarming treat! Remember to save back most of the miso paste to add to the soup once it has cooled to get the full probiotic benefits!
 
4 cups vegetable stock
4 tbsp organic red or white miso paste
¼ cup organic silken tofu
2 cups organic greens - kale, spinach, swiss chard, string beans or any other available
½ cup organic spring onion
  1. Place miso into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup.
  2. Add the stock, onions, tofu, greens and half the miso to a pot and bring to the boil and then reduce to a simmer for 5 minutes.
  3. Remove from heat, add remaining miso mixture, and stir to combine.
  4. If you wish you can serve beside a bowl of organic rice and a drizzle of organic tamari.

Antioxidant Minestrone Soup
This delicious Mediterranean-style minestrone is packed with antioxidants. Minestrone was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand.
 
½ organic capsicum
2 organic carrots, peeled, chopped
2 organic celery sticks, chopped
2 organic potatoes, peeled, chopped
4 cups stock
400g can chopped organic tomatoes
2 tbsp organic tomato paste
400g can organic red kidney beans, rinsed, drained
80g (1 cup) organic pasta
1/3 cup chopped fresh continental parsley
  1. Place the capsicum, carrots, celery and potato in a large saucepan and stir to combine. Cook over high heat, uncovered, stirring often, for 5 minutes.
  2. Add the garlic, stock, tomatoes, tomato paste and red kidney beans to the pan, cover and bring to the boil. Reduce heat to medium-low. Simmer, covered, stirring occasionally, for 30 minutes or until the vegetables are tender.
  3. Increase heat to high. Add pasta and cook, uncovered, stirring occasionally, following packet directions or until pasta is al dente. Season with salt and pepper. Ladle into serving bowls and sprinkle with parsley. Serve immediately.
 
We hope you get to enjoy some of these soups over the coming weeks. If you would like to see more of our delicious recipes, check them out here. And don’t forget to check out our socials (you can click on the links below) to show us some pictures of your fresh, healthy and delicious creations!
VIEW MORE DELICIOUS RECIPES
 
You can view more info about the value of organics on our social media pages and website using the links below.
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