Glow & Thrive Longevity Mocktail
Nourishing Autumn Vegetable Soup for Longevity
As the crisp October air begins to settle in, it’s the perfect time to cozy up with a warm bowl of Hearty Autumn Vegetable Soup. This nourishing recipe is not only delicious but is also packed with epinutrients that promote longevity and overall health.
Ingredient Highlights:
- Olive Oil: A cornerstone of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants, which have been linked to reduced inflammation and improved heart health.
- Onions and Garlic: Both are members of the allium family and are celebrated for their immune-boosting properties. They contain quercetin, a powerful flavonoid that has been associated with longevity.
- Sweet Potato and Butternut Squash: These vibrant root vegetables are excellent sources of beta-carotene, which the body converts into vitamin A. They also provide fiber, promoting gut health—a key component of longevity.
- Chickpeas: A good source of fiber and protein (for those not consuming animal products), chickpeas are also packed with folate – a key player in DNA methylation and healthy gene expression.
- Leafy Greens: Kale and spinach are nutritional powerhouses rich in vitamins K, A, and C, as well as iron and calcium. They are also high in antioxidants, which combat oxidative stress in the body.
- Herbs: Thyme and rosemary not only enhance flavor but also provide anti-inflammatory benefits. These herbs are also rich in rosmarinic acid, an epinutrient which supports optimal methylation and longevity.
- Lemon Juice: The addition of fresh lemon juice brightens the soup and adds a dose of vitamin C, which supports the immune system and promotes skin health.
This Hearty Autumn Vegetable Soup is a wonderful way to embrace the season while nourishing the body with essential nutrients. It’s perfect for meal prep, warming you up on chilly days, and providing sustained energy and vitality. Enjoy this comforting dish as part of a balanced diet aimed at promoting longevity!
| Hearty Autumn Vegetable Soup with Epinutrients |
Hearty Autumn Vegetable Soup with Epinutrients
| Servings | Prep Time | Cook Time |
| 4servings | 15minutes | 30minutes |
| Servings | Prep Time |
| 4servings | 15minutes |
| Cook Time |
| 30minutes |
Ingredients
- 2 tbps. olive oil
- 1 medium Onion diced
- 2 cloves Fresh garlic minced
- 3 medium carrots chopped
- 2 stalks Celery chopped
- 1 medium sweet potato peeled and cubed
- 1 cup buttnernut squash peeled and cubed
- 1 can (15 oz) chickpeas drained and rinsed
- 6 cups chicken or vegetable broth
- 2 cups Kale or other leafy greens such as spinach, chopped
- 1 tsp. Dried thyme
- 1 tsp. dried rosemary
- Salt and pepper to taste
- juice of 1 lemon
- Optional: Red pepper flakes for added heat
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Ingredients
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Instructions
- Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until fragrant and translucent, about 3-4 minutes.
- Add the Vegetables: Stir in the carrots, celery, sweet potato, and butternut squash. Cook for an additional 5-7 minutes, allowing the vegetables to soften slightly.
- Incorporate Chickpeas and Broth: Add the chickpeas and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 20-25 minutes, or until all vegetables are tender.
- Finish with Greens and Herbs: Stir in the chopped kale (or other leafy greens such as spinach), thyme, rosemary, salt, and pepper. Simmer for an additional 5 minutes until the greens are wilted and tender.
- Add Lemon Juice: Just before serving, stir in the lemon juice and adjust seasoning to taste. If desired, sprinkle with red pepper flakes for an extra kick.
- Serve Warm: Ladle the soup into bowls and enjoy this comforting, epinutrient-rich dish!
