BREAKING (AND ENTERING) A FAST: TWO DELICIOUS SOUP RECIPES

We’re offering two wonderful, healthy, plant-based soup recipes today that are good anytime, but especially when you’re about to start or to break a fast. Our fast isn’t just about the one-to-five days that we’re going without food. What we eat in the days beforehand can help make the transition into a fast easier, and what we eat after can help us avoid any discomfort and to keep the benefits of the fast going.

For our community fast, we’re planning a Sunday night meal that is low-carbohydrate and easy to digest. This helps us transition into ketosis a little faster. These blended soups are a great way to enter and to gently stop our fast, They’re nutritious, easy to digest, and easy to make. That’s a big win in my kitchen!

The herbs and spices in these soups–ginger, mint, parsley, and paprika–also add to the nutritional benefits. Fresh and dried herbs are full of healing phytonutrients and anti-inflammatory riches!

Try making one or both of these soups on Sunday and when you end your fast, or anytime you’re craving a simple, delicious meal. I like to serve a leafy green salad on the side.

BROCCOLI SOUP WITH GINGER AND MINT

Ingredients:
2 tbsp extra virgin olive oil, plus more for drizzling
1 yellow onion, chopped
2 cloves garlic
3 tbsp grated fresh ginger
1/4 tsp red pepper flakes
6 cups bone broth
2 pounds Broccoli, cut into florets, stems peeled and cut into chunks
½ cup loosely packed, chopped flat leaf parsley
2 tsp chopped fresh mint
1 tsp lemon zest
2 tbsp freshly squeezed lemon juice
1 tsp maple syrup (preferably dark/Grade B)
¼ tsp salt or to taste

Directions:

1. Heat olive oil in a large stock pot or dutch oven over medium heat, then add the onion and a pinch of salt and sauté until golden, stirring regularly, about 5 minutes. 
2. Add the garlic, ginger, and red pepper flakes. Continue sautéing for 1 minute, until aromatic. 
3. Add broth, cover, and bring to a boil. Stir in the broccoli and ½ tsp salt and cook for 2 minutes, or until broccoli turns bright green. Remove from heat.
4. With an immersion blender or working in batches with a regular blender, blend two thirds of the soup until smooth. Blend the last third with the parsley, mint, lemon zest and juice, maple syrup, and salt. Reheat the soup very slowly over low heat if needed. Serve garnished with a drizzle of olive oil.

ROASTED GOLDEN BEET AND APPLE SOUP

Ingredients:
3 medium golden beets, roots and leaves trimmed, diced
2 medium Granny smith apples, peeled and cored, diced
2 tbsp olive oil
2 tbsp butter or more olive oil
1 medium yellow onion or 4 small shallots, diced
3 stalks of celery, diced
1 carrot, diced finely
4 cups vegetable stock or bone broth
½ tsp smoked paprika
3 cloves garlic minced
½ cup coconut cream, plus more as garnish
Salt to taste
Pumpkin and sesame seeds as garnish, optional

Directions:

1. Preheat oven to 425 degrees F, and line a baking sheet with parchment paper. 
2. Chop the apples and beets into half-inch dice (you may wish to peel the beets, but with a good scrub this usually isn’t necessary). Toss with 2 tbsp olive oil and a pinch of salt and spread onto prepared baking sheet in a single layer. Roast for 30-35 minutes or until soft and tender, flipping halfway. 
3. Meanwhile, finely dice the onion or shallots. 
4. As beets are finishing, heat butter or olive oil in a saucepan over medium/low heat. Add onion and garlic then sauté for a couple of minutes. 
5. Add celery, carrot, and a pinch of salt; stir and sauté util tender, about 7-10 minutes. 
6. Remove beets and apples from the oven and add them to the pot. Add broth and paprika, and simmer for another 7-10 minutes until everything is completely tender. 
7. Remove from heat. Blend in batches or with an immersion blender until smooth. Return to pot and stir in ½ cup coconut cream. 
8. When serving, swirl a little bit of coconut cream in each bowl. Garnish with pumpkin and sesame seeds if desired.

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