When sickness strikes what do you eat? I turn to whole, nutrient dense soups and smoothies. I prefer homemade soups because they have so much more flavor and less sodium than canned or boxed soups. I also get to control the ingredients that go into the soup, adding extra superfoods to boost my immunity. I made a coconut carrot soup and this superfood packed miso soup. A few reasons why the ingredients in this soup are considered to be superfoods.
Garlic & onions: From the allium family, the sulfur compounds are thought to have incredible anti-biotic and anti-viral powers for fighting infection. Garlic reduces sinusitis, influenza, cholesterol, eat troubles, blood pressure. Also reduces fever by causing the body to perspire. Onions are an excellent source of immune-supportive, vitamin C.
Mushrooms: Help reduce mucus and toxins. High in protein and a good source of vitamin B2 and zinc. Great for boosting immunity.
Miso: A fermented soybean paste containing live lactic acid bacteria and enzymes that help digestion. Also contains zinc, omega 3 fatty acids, protein, tryptophan, and vitamin K. Zinc is very beneficial to the immune system.
Kombu: Kombu is a type of seaweed. Adding kombu to boiling water not only flavors the broth, but adds essential vitamins and minerals like iodine, potassium, calcium, and vitamins A and C. Vitamin C is essential for fighting infection.
Cilantro: An herb that supports perspiration which means it treats fever. Also soothes nausea, headaches, and coughs. Cilantro is thought to safely rid the body of toxins.
1.5 c water
1 stick kombu
2 garlic cloves, sliced thinly
2 dried mushrooms
2 tsp miso paste
1 green onion, sliced
1 tbsp cilantro
1 tsp seaweed gomasio mix*
Boil 1.5 cups of water. Remove from heat, add the kombu, garlic, mushrooms. Let sit for about 5 minutes. Take 2 tbsp of water and put into a smaller dish. Add the miso and stir well, dissolving into a thick sauce. Add the miso to the bowl of soup along with the onion, cilantro and gomasio. Enjoy!
*A blend of seaweed, sesame, sea salt. Eden Foods makes this or you could make your own.
Bauman College, NE Handbook, 2008.
Wood, Rebecca. The New Whole Foods Encyclopedia, 2010.