recipes, soups

A Flu-Fighting Soup To Help Keep You Well The Last Few Weeks of Winter

curried cauliflower soup
This curried cauliflower soup is the perfect dish to help protect you from the flu in these last few weeks of winter. We’re so close to being out of arms reach of that dreaded flu and in the sweet embrace of spring. Speaking of spring… I’ve got something very exciting at the end of this post that has to do with spring so make sure you scroll all the way down so you don’t miss it….

But, right, the flu… All the talk out there about how bad it’s been can make you feel a little helpless. Truth is there’s a lot more you can do to protect yourself, like fortifying your diet with the healing and protective ingredients in this curried cauliflower soup.

We have the opportunity at every meal to reinforce our bodies’ defenses and keep our immune systems in fighting shape to protect against and fight the flu naturally.

When your immune system is strong (ie. getting what it needs to operate in tip top form) it can do a much better job of fighting off disease-causing germs and protecting you from getting sick. Even if you do happen to come down with something, the stronger your immune is, the less time you’ll be sick and the faster you’ll recover and get back to your normal life.

So, your first defense is giving your immune system the building blocks it needs to operate optimally. Your second line is using foods that are natural antimicrobials that help fight viruses, bacteria and other pathogens.

You probably already have some of these foods in your kitchen. They’re common, everyday foods but they have strong antimicrobial properties and have been shown to be effective at fighting off viruses and infections. Just remember, these foods do not replace regular medicines or antibiotics but they can help prevent infection from taking place and can be beneficial in shortening the duration of an illness.

Flu-Fighting Superfoods

Garlic. Garlic is one of nature’s most powerful antimicrobials and is known to be potent against infection-causing bacteria, viruses, fungi and other bugs that can make you sick. Studies have shown regularly eating garlic not only reduces your risk of getting sick but can also reduce how long you are sick and the severity of symptoms should you happen to get sick (1, 2).

Onion. When you cut into an onion right away you know it’s powerful. You smell that strong pungent smell and your eyes well up with tears; the sulfuric compounds are at work. Those same compounds are toxic to disease-causing organisms like the flu virus.

Ginger. Studies have shown ginger to be even more powerful than common antibiotics against certain strains of bacteria (3). Ginger also works to clean out the lymphatic system (the body’s super highway for waste removal) and break down toxins that make you more susceptible to getting sick. And adding it to garlic and onion make it even stronger.

Turmeric. Curcumin, the anti-inflammatory compound found in turmeric, is also a natural anti-viral and has been proven effective against strains of the flu virus (4).

Cauliflower. One cup of cauliflower contains about 3/4 of your daily requirement for vitamin C. Vitamin C boosts the immune system and is your body’s first line defense against disease-causing pathogens.

Bone broth. A rich broth is like a liquid multi-mineral. Boiling animal bones and vegetables in water for an extended period of time draws out their immune-boosting, health-supportive minerals into the water making them easy for your body to absorb and assimilate.

Put all of these immune-boosting, disease-fighting ingredients together and their powers combine to form an incredibly health-supportive soup that’s just as a warming and delicious as it is good for you.

curried cauliflower soup

Curried Cauliflower Soup

1 tbsp virgin coconut oil
1 yellow onion, diced
2 cloves garlic, minced
1 inch piece ginger, grated or finely chopped
1 tbsp turmeric
2 tsp coriander
2 tsp cumin
1/2 tsp cardamom
1/4 tsp cinnamon
3 carrots, sliced
2 ribs celery, sliced
1 head cauliflower, cut in florets
4-6 cups bone broth
sea salt
black pepper

In a large pot heat coconut oil over medium heat. Add onion and cook 3-5 minutes until translucent. Add garlic, ginger and the rest of the spices and cook another minute.

Add carrot, celery and cauliflower and stir to coat everything with spices. Cook 3-5 minutes.

Add broth and cover to bring to a boil. Once boiling, reduce heat to medium-low and simmer 15-20 minutes until all vegetables are tender enough to be pierced with a fork.

Allow to cool slightly and blend either using a hand-held immersion blender or a regular blender.

If using a regular blender, go slowly blending in batches and be careful not to overfill the blender (no more than halfway). Before blending, remove the blender cap and cover the opening with a dish towel so steam is able to escape. Start slowly and gradually work up speed as needed to blend.

make 2018 your year of your healthiest you

It’s Not Too Late to Make This Your Healthiest Year EVER.

I’ve been so excited to share what I’ve been working on that even though it’s not totally ready I just have to tell you a little about it…

[RE]NEW YEAR is my new Spring group coaching program that starts March 20 (the first day of Spring!). This program will completely change the way you look at food, diets, cravings and more.

And it will give you a solid foundation to be able to finally create the healthy lifestyle you’ve been wanting but struggling to make last. 

The idea for [RE]NEW YEAR has been a long time in the making. I’ve always loved the idea of the fresh start that comes with Spring. For me it’s the time of year when I get re-energized, and I rediscover certain foods and a way of living where healthy just comes easier and more naturally.

We think of January 1 as the beginning of the new year, but Spring is the real time of renewal, rebirth and revitalization.

Are you seeing where the name [RE]NEW YEAR came from??

You know what I mean though? Don’t you love opening up all the windows and doors and bringing fresh air into the house on that first crisp, sunny day?

Have you ever felt that urge to clean out your closets and purge everything at the season change?

Do you find yourself just naturally craving more fresh, raw foods as the temps warm up?

You see, it’s a natural time to RENEW.

Forget about New Year’s, Spring is the [RE]NEW YEAR – it’s THE time to get healthy, to start habits that are going to last, and to create a routine that makes you feel energized and more alive.

So, [RE]NEW YEAR is all about taking that natural energy and momentum of Spring and riding it all the way to your Healthiest YOU. It’s about taking what we all tried at New Year’s – the resolutions, the commitments, the big plans, the high hopes – and this time doing it so they last. 

What Is It?

[RE]NEW YEAR is a 4-week wellness coaching program to help you make 2018 the year you become your healthiest YOU.

We’re going to harness the life-giving energy of Spring when everything (including you!) has a little more bounce and kick off 4 weeks to focus on revival starting March 20 – the first day of spring.

Here’s what you’ll do:

  • Set REAL goals. Learn how to set yourself up for unquestionable success from the very beginning, every time, no matter what you’re working to achieve. 
  • Understand your body better. Figure out how to listen to your body so you know what it needs to feel your best.
  • Conquer cravings. Know why you have cravings for certain foods and how to reign them in.
  • Stop sabotaging yourself. Understand why you get off track and what to do when it happens again.

What Is It Not?

A diet. A detox. A cleanse. Something you do for a few weeks and go right back to those old not-so-healthy habits… I’m talking about something that’s built to last – an effortlessly healthy lifestyle that becomes just something you do because it makes you feel awesome. Sounds a lot more pleasant, right?

Who Is It For?

  • If you’ve ever struggled with keeping your New Year’s resolution to get healthy, lose weight, [fill in your health goal here].
  • If you’re done with dieting and looking for something that lasts, isn’t work and doesn’t leave you feeling deprived.
  • If your cravings are out of control and keeping you from eating the way you want to be eating.
  • If you wish you could eat healthier but you’re not sure what to eat.
  • If you can’t figure out how to eat healthy without always being hungry.
  • If you want to feel more in control of your eating.
  • If you want to have more energy, lose weight, fit into your clothes better….

How Does It Work?

We’re going to cram a lot of information into four weeks. That’s just the amount of time we need to break or make a habit. So, we’ll dive right in with our very first kick-off call.

We’ll have a weekly conference call where I’ll cover something new and answer any questions you may have.

You’ll have constant support both from me and your accountability partner. This is someone else in the program (either who you choose or I can assign) – who is your program BFF. This will be the person by your side throughout the program. You can reach out to each other to talk, discuss, ask questions, share ideas, vent… You’ll pull each other forward along the way.

You’ll get a recipe book with my go-to easy weeknight meals, breakfast and lunch ideas and healthy snack list.

Each week I’ll also be sending you helpful materials related to that week’s something new. You’ll have a little bit of “homework” but nothing too crazy. Mostly in between calls you’ll just be focusing on eating more good-for-you foods and paying attention to your energy, digestion and how you feel overall.

Outside of our group calls you’ll have 24/7 email support and you can ask me any questions that may come up at any time

Add an optional one-on-one coaching session package so you and I can work more closely together to focus on your unique goals and specific concerns.

You have my 100% commitment to your success and helping you make your goal of becoming your healthiest you a reality.

The Details

  • The entire guided 4-week wellness program is available now for $195. This includes the complete program, all of your materials and group coaching from me.
  • Join with a friend and you’ll both get $50 off. When you refer a friend, you’ll both receive a discount and get the entire program for $145. You need an accountability partner… they can be your program BFF, too!
  • There’s a 100% risk-free, money-back guarantee! If you start the program and, for whatever reason, it’s not right for you, I’ve included a 14-day money back guarantee.

Optional: Add a One-on-One Coaching Package to Enhance Your Results

When you add a one-on-one coaching package you get individual coaching sessions,  just you and me, where we can dig deep and talk directly about your specific goals, challenges, sticking points and anything else you want to focus on.

This is 50 minutes focused entirely on you.

Packages include one to four sessions and can be added to your [RE]NEW YEAR program when you sign up, or you can always add coaching sessions later, too.

Reserve Your Spot Today

This is THE time of the year to start fresh, to sprout new seeds and watch them bloom… to [RE]NEW.

Are you ready?

Save your spot in the group today – email me.

Soon I’ll have a page where you’ll be able to sign up online (I’ll let you know once that’s out there) and share it with your friends so you can take advantage of the friend discount.

Have questions or want to learn more, I’d love to hear from you.

More to Come Soon!

This is all still coming together but I really just couldn’t wait any longer. Spring is coming… And I’m so excited for the possibilities it has in store for all of us… More to come.

Megan Adams Brown

curried cauliflower soup

Megan Adams Brown, CHC, helps families find healthy routines that work, with no more “what’s for dinner?” stress, and a lot better food. Her family meal plans help moms take charge of their kitchen and their own health, leading to more vegetables and less junk all around. Megan also shares kid-approved, allergy-friendly recipes on her blog. To learn more click here.

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