If you’ve been following my blogs, then you probably know that Phyto Bites is my recipe section. It’s really all about potent bites of phytonutrients! Every recipe has phytonutrients of some form, all recipes are gluten free and anti-inflammatory, unless you have more specific sensitivites, in which case you need to be watchful of those ingedients to which you are sensitive. More than that, every Phyto Bites recipes has an intention. This is what makes it different from a food blog. Since all these recipes are created by me for therapeutic reasons, you’ll see some descriptive phrases before the recipe, which tell you what it can do or which system in your body it can support. So remember to think of this intention before you eat! And never forget my food mantra, which is enjoy every phase from concept to creation to consumption!
It’s horrible to feel like you are not your best, or that you are heading towards falling ill. I’m also alarmed by how easily people resort to antibiotics. Recently a dear friend of mine said she travels everywhere with antibiotics, and takes them at the first sign of a cough or a cold! Our ancestors were so wise, and knew that it was good to get sick once in a while. Do you know that your body’s response to any illness is favorable? Think about it! You really would not get this response otherwise. In fact, in yoga, it is said that a fever is very good, as the raised body temperature actually kills microorganisms. So why did this change? I want to assure you that your body has the potential to heal itself in every way. All you need to do is to cut the sugar, remove inflammatory foods, add some immune supporting foods and micronutrients and have faith in yourself. Remember to get yourself my guidebook Vibrant Vitamins Mighty Minerals so you have information on all your vitamins and minerals! You can grab your copy here if you don’t already have it.
Broth is a soup in which meat, fish or vegetables have been simmered and stewed slowly, but more than that broth is something you can think about as a healing soup. My Immune Empowering Volcano Broth is fiery red like a volcano, and loaded with phytonutrients and antioxidants that support your immune system. I just make a big batch and reheat it the next day for lunch. It’s a meal in a bowl and is wonderfully balanced with complex carbohydrates, proteins, fats and vegetables. Let me know what you think! A Volcano symbolises eruption of something from deep inside, and this is what the intention is as well. Imagine the toxins and bugs responsible for making you feel sick, bubbling up from deep within and releasing with this soup!
Let’s breakdown the ingredients of this recipe before going into it. Think of this one like a volcano rising up with the potent power of fire.
- Tomato– Tomatoes are loaded with the plant compounds Lycopene and Betacarotene, both of which are immune strenthening compounds! It also contains Vitamin C, Folate and Potassium. Just look at all that rich colour! That vivid red colour is what gives your immune system a boost! If you do have individual sensitivities to it, just let the broth be clear!
- Black eyed beans– Black eyed beans are high in fibre, and once they’ve been soaked overnight and cooked, they are easily digestable and more bioavailable. They contain both Iron and Folate making it a wonderful option for those who eat less or no animal protein. They are also high in Vitamin A, which is required for your immune system to function well. Read the page on Iron in my Vitamins and Minerals Guidebook!
- Coriander– Dried coriander powder is the dried version of cilantro which is a powerful detoxification agent. Many times, just detoxification alone is enough to get you recovering. It’s a powerful spice which boosts blood flow to your brain and is simply loaded with vitamins and minerals like potassium, iron, magnesium, calcium, folic acid, and Vitamins A, K, and C
Always remind yourself that food is medicine! If you try this out and love it as much as I do, share a picture on instagram and tag me @phytothrive!
A wonderfully healing broth full of rich colour and phytonutrients, to help you get over that feeling of succumbing to a viral
- 1 cup Black eyed beans Soak the previous night
- 1 large Sweet Potato
- 1 quarter Yellow Pumpkin/ Butternut Squash
- 1 small Carrot
- 6 large Tomatoes See that they are ripe and red
- 1 large Onion
- 10 pods Garlic
- 1 inch Ginger
- 1 tsp Turmeric powder
- 1 tsp Chilly powder
- 1 tsp Coriander powder
- 1 tsp Curry powder
- 1 tsp Mixed herbs Oregano, thyme, rosemary
- 1 small Zucchini Optional
- Salt To taste
- 2 tbsp Ghee To saute
- 2 cups Bone Broth Optional for omnivores
Soak the black eyed beans overnight in enough water to double the level of the dried beans. The next morning, drain. the soaking water, add fresh water and cook in a pressure cooker on low heat for two sounds.
Put the tomatoes in a vessel of boiling water and soak for a few minutes. Remove the skin and make a paste.
Chop the sweet poatatoes, yellow pumpkin and carrots into 1 cm cubes and set aside
Chop the onions and garlic. Grate the ginger. Heat the ghee in a pot and saute the onions, ginger and garlic on low heat. Do not brown them.
Add all the spices and fry for a minute. Then add the chopped vegetables, herbs, salt and tomato paste. At this point, if you are using the bone broth for an omnivore version, them=n add that as well. If you want the vegetarian version, then a cupm of water. Cover and simmer on low heat until the vegetables are cooked.
Remember to think of the intention before you eat!
I like to add a zucchini at the very end, simply because my son and husband hate it. If you do like it, chop it up, saute it at the very end for just 3 minutes and add it to your soup just before you eat.
While this has bone broth in the omnivore version to support recovery, the vegetarian version is wonderful as well! It is balanced and full of immune support.