I never ate ginger much growing up, except for in gingerbread cookies at Christmas time. Since learning about its health properties I have been experimenting with it more and more and a trip to the market grocery store is no longer complete for me without grabbing some fresh ginger from the produce section. Even just throwing a couple small pieces in a cup with hot water makes a nourishing tea that helps with digestion and is very soothing for sore tummies. This soup is very simple but it features some of the best foods for fending off and recovering from colds and flus, they are ginger of course, along with garlic and the butternut squash and yams are both high in vitamin C, a well known immune booster. Depending on your cupboard contents and personal taste some cayenne and turmeric can also be added in and fresh lemon can be squeezed on top after serving for extra immune support.
There are many herbs that have been used throughout recorded human history for a variety of ailments. Some don’t have any scientific validation and some taste gross, but then there are some that are quite easy and delicious to incorporate into food. None of the ones I used in this soup are miracle cures but they will support your body to heal itself and help lessen cold and flu symptoms.
- Ginger has antibiotic properties as well as anti-inflammatory properties, it seems to cut off inflammation at the source by lowering the levels of molecules that trigger it. It also stimulates circulation and sweating, helping the body with cleansing.
- Garlic has antimicrobial properties and some studies have shown it to fight off infection as well as antibiotics (specifically penicillin, streptomycin, erythromycin and tetracyclines) and was even effective against some bacteria strains that have become resistant to antibiotics. Research is also showing garlic to have some anti-inflammatory effects and an ability to help out with blood sugar regulation, thus increasing energy levels.
- Turmeric has well-researched antibiotic properties and is considered an anti-inflammatory herb, it is related to ginger and works similarly in the body.
- Cayenne is a blood purifier, alleviates congestion and helps stimulate digestion but it is very spicy so start with very small amounts and build up from there.
- Vitamin C is known far and wide to help the immune system, in this soup it is highly concentrated in the butternut, yams, cayenne and lemon.
- 1 medium butternut squash, peeled, de-seeded and chopped (makes around 4 cups)
- 2 yams, peeled and chopped (makes around 4 cups)
- 4 cups vegetable broth
- 2 cloves of garlic, chopped finely
- 2 tablespoons fresh ginger, peeled and chopped finely
- 1 small onion, chopped finely
- 1 carrot, chopped finely
- 1 celery stalk, chopped finely
- 1 tablespoon cold-pressed olive oil
- 1 bayleaf
- Optional: 1 teaspoon turmeric
- Optional: ¼-1/2 teaspoon cayenne pepper
- Optional topping per serving: 1-2 teaspoons hemp hearts for a bit of texture, color contrast and some extra healthy fats
- Heat the oil up in a large pot over medium high heat on the stove. Once warmed add in the garlic, ginger, onion, carrot and celery (plus turmeric and/or cayenne if using) and sautée until softened and fragrant, around 3-5 minutes, while stirring frequently; if the bottom of the pan becomes too dry add in a splash or two of broth as needed. Now add in all the broth, the butternut, yams and bay leaf and leave to simmer uncovered for 20 minutes. Check to make sure all the vegetables are cooked through then remove the bay leaf and blend with an immersion or regular blender and serve hot. It sits well in the refrigerator for a couple days but the ginger and garlic flavors will become stronger with each passing day.