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Winter is upon us and so is soup season! This yummy, easy recipe for Gluten-Free, Dairy-Free Garlic and Mushroom Soup is a sure-fire way to warm your heart (and lower inflammation!).
Let’s face it, soup is an absolute “winter must-have.” There’s nothing like a warm bowl of soup on a cold winter day. This garlic and mushroom soup is to die for and will warm up your body from head to stomach to toe. AND it is gluten-free and dairy-free to satisfy you with its rich flavor, creamy consistency, and healthy nourishment – all while avoiding two very common inflammation triggers!
Soups are the answer to many things. A great soup can provide several of your five-a-day fruit and veggie requirements, all while remaining gluten-free.
And… almost any vegetable works in a soup! It’s easy to add two or three chopped vegetables to a soup to provide all the antioxidants, vitamins, minerals, and fiber that you need. This will help keep your immune system in balance and maintain gut health.
Keeping hydrated during the winter months can be challenging in the dry cold air. With a high water content, soup is very helpful with hydration. It is also great for cold symptoms that are more common in winter. In fact, studies have shown that the comforting broth of soup calms upper-respiratory inflammation. Research has also shown the effectiveness of soup at breaking up mucus to help the nose cilia clear away infections. You can read more on this and other topics on our blog page.
Here’s your recipe!
- ½ cup olive oil
- 1 cup white onion, finely chopped
- 5 cloves garlic, minced
- 16 ounces wild mushroom blend
- (portabellas, shiitakes, oysters, etc.)
- 3 Teaspoon fresh thyme leaves
- 6 Tablespoons arrowroot
- 2 Teaspoon coconut vinegar
- 8 cups chicken or beef bone broth
- 1 cup coconut cream
- Salt to taste
- Add all the ingredients except the broth, to a slow cooker and stir so everything is evenly coated in oil. Add the broth. Then cover.
- Cook for 3 hours on low.
- Set aside 1/2 cup of the tender mushrooms to use as garnish. Use your immersion blender to puree the rest of the mixture.
- Serve immediately and garnish with extra salt and mushrooms that were set aside earlier.
QUICK MUSHROOM NUTRITION NOTE:
Mushrooms are nutritional dynamos! They are one of the most underestimated foods on earth. Mushrooms facilitate energy support, stress management, immunity, and gut health.
Mushrooms are nature’s amazing way of recycling and breaking down organic material into fertile soil. And mushrooms contain powerful compounds. These compounds destroy infectious microbes, slow down aging, and fight inflammation. They also bolster anti-cancer activity, help regenerate nerve cells, and balance the immune system.
Further, mushrooms have a rare ability: They strengthen your immune system when it’s weak and downregulate it when it’s over-active, like with autoimmune issues. The innate medicinal abilities of mushrooms are remarkable. And it doesn’t hurt that they taste great!
WHAT ABOUT GARLIC?
Now throw in a little garlic for more fabulous flavor and even more health benefits. Garlic naturally lowers your blood pressure. Garlic also has the ability to decrease platelet aggregation. What does that mean?
Well, it means that garlic doesn’t let your blood cells stick together, allowing them to move more freely throughout your system. This can lower your blood pressure and increase your circulation.
Garlic also helps to regulate blood sugar levels! This is still being researched, but garlic consumption has a regulatory effect on blood sugar levels in type 2 diabetic patients. Garlic also has great antioxidant properties. This makes garlic the ultimate “prevention food” (albeit in very tight competition with mushrooms)!
AND…. ARROWROOT POWDER!
And as if mushrooms and garlic weren’t enough to pack in health benefits, don’t forget the arrowroot powder. Arrowroot powder is extracted in a simple, traditional method without using high heat or harsh chemicals. It is naturally gluten-free and grain-free, and is also vegan and paleo-friendly!
Arrowroot is used as a soup thickener instead of cornstarch, and it is loaded with iron, potassium, and B vitamins. These all help with circulation, metabolism, and heart health. Some studies have shown that arrowroot stimulates immune cells and boosts the immune system.
So, eat soup, keep inflammation down, stay hydrated, and stay healthy!
These delicious recipes are a great support for lowering inflammation due to lupus. They also will keep your gluten-free diet creative and interesting!
Dr. Tiffany Caplan & Dr. Brent Caplan
PS: Have fun exploring the creative and flavorful recipes in Dr. Caplan’s cookbook “Friendly Recipes to Calm the Fires of Inflammation.” These delicious recipes are great support for lowering inflammation due to lupus or other autoimmune disease symptoms.