Four Soups To Support You Through The Last Winter Days
The Conscious Cooks four seasonal recipes to boost moods and immunity for these wintery days.
Our Otherness guide Chris Bookless, aka The Conscious Chef, is on a mission to combine wellbeing practices with food, reconnecting us back to the healing power of nature to create a more conscious future for ourselves and our planet.
Here he shares his top four soups to boost moods and immunity, as well as celebrate seasonal ingredients.
CURRIED SEAWEED PHO
As we transition into colder months I wanted to give away one of my favourite recipes from my cleanses. Broths are one of the best things we can eat. They are so nourishing, healing and tasty and can be the base for different flavours.
Below is my two step process into making an easy plant based Asian style veggie stock to create an easy Pho noodle soup with. This pho recipe is quite unique, combining curry and seaweed flavours taking you on a trip to flavour town.
By also using leftover peels and odds and ends of veggies to make your veggie stock with, you can be both versatile and sustainable. This food waste saving process is a great one to learn.
Keep all of the odds and ends of your veggies that would usually go in the bin and add this to the stock. This is a great way to use up old veggies, keep things like garlic peels, onion skins and carrot peels to also add.
Freezes for up to 3 months.
Do not use beetroot peel, peppers, courgette, potatoes.
Asian Veggie Stock
3 litres filtered water (this will reduce down)
2 sticks celery
handful fresh parsley
few sprigs of thyme
few sprigs of rosemary
teaspoon whole peppercorns
1 tablespoon coriander seeds
4 star anise
1 piece cinnamon bark
1 piece of fresh turmeric (sliced)
4 garlic cloves (sliced in half with skin on)
large thumb size piece of ginger
Add all of the ingredients to a large pot. Bring to a boil, then simmer for 1 hour. Once it's ready, siv off the stock, keeping half back for the next day.
Put half into large containers and let it cool down, before storing in the fridge. Use the remaining stock for the seaweed pho recipe.
1 bundle brown rice noodles per serving (king soba)
1 litre asian veggie stock
2 spring onions (sliced)
100g of spinach
2 cloves of garlic
10g dulse seaweed (washed)
½ lime (juice only)
1 dry red chilli (optional)
½ tablespoon sesame oil
2 teaspoons coconut aminos
1 teaspoon curry powder
1 teaspoon turmeric
1 tablespoon coconut oil
few sprigs of fresh mint
few sprigs of fresh coriander
¼ lime (juice)
½ teaspoon sesame seeds
½ teaspoon nigella seeds
Put a saucepan on medium high heat. Add coconut oil along with garlic, spring onion and optional chilli. Fry this for a few minutes. Add sesame oil, along with curry powder and turmeric, let this take on some heat and temper for 10 seconds. Add the asain veggie stock, bring this up to a quick boil then drop to a simmer. Add dulse seaweed, spinach greens, coconut aminos, season well and simmer for 5 minutes.
Meanwhile add the noodles to a saucepan of boiling water, add some salt and make sure the noodles are separated. Please follow packet cooking guidelines for times.
When the noodles are cooked, remove from the heat, pour into a fine siv or colander then rinse under cold water, removing any excess starch.
Now build your bowl. Add noodles to a bowl and ladle over half of your soup, then add your garnishes.
Eating with the chakras is a beautiful way to connect your body and spirit to food, land and produce available. It combines the healing of the land and colour to heal through your eyes first then into the body. You could eat this soup as part of a healing ritual inviting in healing into your sacral chakra inviting in more intimacy, sexual energies and creativity.
This soup is a warm hug in a bowl reflecting the seasons change and will be welcomed delightfully - Mind, body and spirit. Makes the perfect lunch or dinner, is super simple to make, seriously nutritious and cleansing. Fully alkaline bruv!
1 tablespoon coconut oil
4 garlic cloves (finely sliced)
1 onion (finely chopped)
1 tablespoon paprika
1 tablespoon cumin
1 large sweet potato (peeled and chopped into bite size chunks)
4 carrots (washed and chopped into bite size chunks)
800g butternut squash (peeled and chopped into bite size chunks)
1.5 litres water
1 kallo stock cube (vegan, gluten-free, yeast free)
Thyme leaves, extra virgin olive oil, sumac, smoked salt
Put a large saucepan on medium heat. Add coconut oil. Once the coconut has melted add the garlic and gentle saute this for a few minutes. Then add the onion and seasoning and gently saute this for about 5 minutes. Keep stirring throughout.
Add paprika and cumin and give it a stir. Add all of the chopped orange veggies and thyme, allow them to take on the flavours in the pan, keep stirring throughout. Then add 1.5 litre of filtered water along with a stock cube.
Bring the water to a boil then drop to a simmer and cook the veggies until tender, usually about 10 minutes. Check for seasoning, remove the sprigs of thyme then add lemon juice before blitzing. Blitz with handheld soup blender until smooth and creamy. Or add to a vitamix.
DO NOT USE A NUTRIBULLET IS FOR BLITZING ITS VERY DANGEROUS AND WILL EXPLODE!
This is an absolute power bowl of medicinal goodness. A very soothing and healing soup
rich in antioxidants and nutrients that would benefit overall health and gut issues. This would also be good for more chronic health conditions. The ingredient combination make for a very cleansing and detoxifying dish whilst being deliciously fragrant with asian flavours. Winter vibes!
1 star anise
Small piece cinnamon
1 tbsp coconut oil
2 garlic cloves bashed
1 thumb ginger bashed
1 red chilli
1 celeriac cubed
1 fennel sliced
10g dulse seaweed
1 Litre of water
Few sprigs of coriander
Pop a saucepan on medium heat. Toasted star anise, cloves and cinnamon in a dry pan for about a minute. Add coconut oil and saute garlic and ginger for about one minute. Add veggies saute for a few minutes and season well with salt and black pepper. Add water and seaweed. Bring to a boil. Simmer for 15 minutes. Serve and enjoy.
HERBY BUTTERNUT SQUASH STEW
This is a conscious cook classic that always seems to impress. This dish is warm, hearty, zesty and vibrant. A simple one pot wonder that really packs flavour by utilising simple technique and combination veggies, spices and herbs. One of those go to dishes in the week that are tasty but also really nutritious and healthy.
1 butternut squash (diced into cubes, seeds removed, ¼ grated)
1 teaspoon fennel seeds
2 tablespoon coconut oil
1 red pepper (diced)
4 cloves garlic (finely chopped)
1 onion (finely chopped)
1 tablespoon smoked paprika
1 tablespoon cumin powder
4 bundles frozen spinach
Few sprigs of fresh thyme
5g coriander (stalks finely chopped, keeping heads for garnish)
5g dill (stalks finely chopped, keeping heads for garnish)
5g parsley (stalks finely chopped, keeping heads for garnish)
1 stock cube (vegan & gluten-free)
1 tablespoon dry mint
½ Juice of a lemon
Cracked black pepper
5g coriander (heads)
5g dill (heads)
5g parsley (heads)
½ Juice of a lemon
1 tablespoon extra virgin olive oil
1 teaspoon sumac
Half the squash horizontally, then peel the outer skin off. Then half it again top to bottom, remove the seeds and cut it into bite size chunks, grate ¼ of the squash.
Add the fennel seeds to a dry large deep pan on medium heat. Toast the seeds lightly for 10 seconds. Add coconut oil and red pepper to the pan, up to medium high heat and let the peppers caramelise for 5 minutes. Add garlic and saute for a few minutes before adding the onion. Saute the onion for 5 minutes then add smoked paprika, cumin powder and season well. Keep stirring throughout.
Now add butternut squash and spinach along with thyme. chopped stalks of coriander, dill and parsley, then give it a good stir. Add boiling water with a stock cube and check seasoning. Let this simmer for 15-20 minutes until the squash is tender. Keep stirring throughout.
Meanwhile, add the fresh herbs to a bowl and dress with a squeeze of lemon.
In another bowl add a few tablespoons of coconut yogurt, squeeze of lemon and some salt, give it a good stir.
When the stew is done squeeze over some lemon juice and drizzle with extra virgin olive oil. Add to a bowl, top with yogurt and fresh herbs. With an extra drizzle of extra virgin olive oil for garnish.