A few favorite soup recipes to warm you up and help your blood sugar stay in balance.

Just as the season’s balance the year, eating seasonal foods helps keep your body in balance. We’ve put together a collection of 4 warming soup recipes to help you stay balanced as you shift into the autumn and winter season.

As with all of our recipes, stable blood sugar is always a priority – because we know that stable blood sugar is key to balanced and optimal hormones. 

Blood sugar (or glucose) is a vital measure of our health. It’s the primary source of energy for our body’s cells and its balance is crucial for optimal brain function, mood regulation, and overall vitality. Even if you’re not navigating diabetes, consistent blood glucose is important for us to feel our best.

When prepared with the right ingredients, soups can be a robust tool in balancing and maintaining healthy blood glucose levels and warming us up when it’s chilly outside.

The magic of these 4 warming soups include:

1. Low Glycemic Ingredients: Winter soups often include ingredients with a low glycemic index (GI), meaning less or lower glucose spikes because of a slower release into the bloodstream. These foods include lentils, beans, and root vegetables.

2. Rich in Fiber: The fiber content in vegetables, legumes, and grains commonly used in winter soups acts as a moderator. It slows the digestion and absorption of carbohydrates, thereby preventing abrupt spikes in blood glucose levels post consumption.

3. Incorporation of Lean Proteins: Proteins have a minimal direct impact on blood glucose. By including sources like chicken, fish, or tofu in soups, one not only adds nutritional depth but also creates a sense of satiety. This can curtail excessive food intake, especially of carbohydrate-rich foods, subsequently assisting in blood glucose regulation.

4. Beneficial Fats: Healthy fats, such as those derived from olive oil or nuts, can be seamlessly blended into soups. These fats, while enhancing the flavor profile, also contribute to a gradual release of glucose, fostering blood glucose stability.

Here are some of my favorite soup recipes to warm up during the fall & winter seasons. To health, harmony, and hot soup!

Recipes:

Veggie Coconut Soup

Serves 4-5

• 1 tablespoon coconut oil
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 1 inch piece of fresh ginger, grated (or 1 tablespoon of dried ginger)
• 1 can organic coconut milk (BPA free can)
• 4 cups organic vegetable broth
• 1 head broccoli, chopped
• 2 cups chopped kale
• ½ bunch parsley, chopped

Put one large soup pot on top of high heat. Add the coconut oil. When the pot is hot, add the onion, garlic, and ginger. Sauté for 3 to 5 minutes. Add the coconut milk and broth and cook until hot (about 5 minutes). Turn off the heat and add the broccoli, kale, and parsley. Cover and let sit for 10 minutes until the greens are bright green and tender.

Variation: Add 1 lb. of  peeled, deveined shrimp with broccoli, kale, and parsley.

Coconut Lentil Veggie Soup

Serves 4

• 1 tablespoon coconut oil
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 1 inch piece of fresh ginger, grated
• 2 15-ounce cans lentils, drained and rinsed
• 1 15-ounce can organic coconut milk (BPA free can)
• 4 cups organic vegetable broth
• 1 head broccoli, chopped
• 2 cups chopped kale
• ½ bunch parsley,chopped

Place one large soup pot on top of high heat. Add the coconut oil. When the pot is hot, add the onion, garlic, and ginger. Saute for 3 to 5 minutes. Add the lentils, coconut milk, and broth. Cover and warm for about 5 to 7 minutes on low heat. Stir in the broccoli, kale, and parsley. Continue to cook for an additional 5 to 7 minutes on low heat until the greens are bright green and tender.

Variation: Add two chopped chicken breasts after the onion, garlic & ginger. Sauté for an additional 3-5 minutes before adding the coconut milk.

Creamy Cauliflower Garlic Soup

Serves 4

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, chopped
• 2 celery stalks, chopped
• 1 medium head cauliflower, trimmed and chopped into florets
• 4 cups vegetable broth
• ½ bunch parsley, finely minced
• sea salt and black pepper, to taste

Place a large soup pot over medium heat. Add coconut oil, onion, garlic, and celery. Saute the vegetables for about 3 minutes. Next add chopped cauliflower and vegetable broth. Mix well and simmer for 20 minutes until the cauliflower is tender. Blend with an immersion blender OR blend in batches using your high speed blender. Top with fresh parsley and season with salt and pepper as needed.

Lentil Soup with Poblano Peppers

Serves 4

• 2 tablespoons coconut oil
• 1 small red onion, diced
• 2 poblano peppers, diced
• 1 medium green bell pepper, diced
• 1 medium red bell pepper, diced sea salt and black pepper, to taste
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon ground cumin
• 2 teaspoon chili powder
• ½ teaspoon dried oregano
• 3 tablespoons tomato paste
• 2 15-ounce cans lentils, drained and rinsed
• 3 cups vegetable broth
• ¼ cup fresh cilantro, chopped
• 2 tablespoons fresh lime juice

Heat coconut oil in a large soup pot over medium heat and add red onion, poblano, and bell peppers. Season with salt and black pepper, to taste. Cook, stirring occasionally, until the veggies become soft and fragrant, around 4 – 5 minutes.

Add crushed red pepper, cumin, chili powder, and dried oregano. Cook, stirring occasionally, until the spices become fragrant, approximately 1 – 2 minutes.

Add tomato paste, and lentils. Season with additional salt and black pepper, if desired, and stir to combine. Add vegetable broth and increase heat to medium-high. Bring to a boil, then immediately reduce to medium-low. Cover and simmer for 15 – 20 minutes.

Stir in the cilantro and fresh lime juice. Taste and adjust seasonings, as desired, before serving.

Variation: Add 1 lb. of ground, grass fed beef or lamb with the red onion, poblano, & bell pepper and break it up with a spoon as it cooks. 

This information is for educational purposes only and is not intended to diagnose, manage, or treat disease or serious conditions. Always check with your doctor before making any changes. It’s important to consult a well-informed health practitioner for personal advice about your situation before relying on general information — we’re all wonderfully unique.