Immune Boosting Pumpkin & Turmeric Soup
Food can really be your medicine, and if you use the right ingredients you can really reap the benefits. I switched to a plant based diet a few years ago, and haven’t looked back. Since my diet change, I rarely get sick and have loads more energy!
I wanted to dive deeper into nutrition and really understand how different foods work together and how they can be used to reverse diseases and improve overall wellbeing, so I studied with the SANO Culinary School of Medicine. Through my studies, I have learned so much about food and how the body uses it.
I then went on to study Kinesiology with TASK UK, and learned even more about the body and how to build up the immune system and gut flora to improve digestion, reduce food sensitivities and improve overall health.
I love to cook and bake… and am slowly starting to write down all my creations and share them with you. I hope you enjoy this delicious winter soup. It’s a great recipe to help boost your immune system and warm your soul.
Serving size: 4
Time to prepare: 20 minutes
Ingredients
3 Garlic cloves, crushed
1 Onion, diced
1 inch Turmeric, grated
2 inches Ginger, grated
1 Small Pumpkin, seeded, peeled & cubed
190g Red lentils
1L Vegetable stock
250mL Coconut milk
Top with
Lime juice
Coriander leaves
Chili flakes (optional)
Directions
Start by prepping all the ingredients, so they are ready to add to the pot.
Then, in a large pot, add a Tsp of coconut oil and place over a medium heat. Once hot, add the crushed garlic, diced onion, turmeric and ginger with a few cranks of salt. Saute 1-2 minutes, until fragrant. Next, add the peeled and cubed pumpkin, red lentils and vegetable stock. Bring the mixture to a boil and then reduce the heat, cover and simmer for 10 minutes.
After 10 minutes, check to see if the pumpkin pieces have softened with a fork. Once soft, remove the pot from the heat and using a sick blender (or a normal blender) puree the mixture.
Finally add the coconut milk to the soup, salt to taste and simmer for an additional 5 minutes.
When you’re ready, ladle the soup into a bowl and top with lime juice, coriander and chili flakes.
Nutrition
Want to know why all these ingredients are so good for your immune system??
Turmeric
Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body. The immunomodulation system is responsible for stimulating and suppressing of the immune system. It can also help with the regulation of the release of T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells, all designed to bind to and destroy foreign pathogens in the body. (Jagetia, GC et. al. 2007)
Dendritic cells are antigen-presenting cells of the mammalian immune system. Their main function is to process antigen material and present it on the cell surface to T-cells.
Ginger
Ginger is a natural antibiotic that has the ability to fight off bacteria and help maintain the integrity of the immune system. It works by inhibiting the growth of foreign pathogens and microorganisms. (Liu, Q et. al 2017)
Red lentils
Lentils are packed with essential vitamins, minerals, fiber and protein. Protein is vital in the body’s ability to repair body tissue and fight off viral and bacterial infections. The immune system relies on protein, too little protein in the diet could lead to weakness, fatigue, apathy and poor immunity. (Sher, A et al. 2012)
Coconut milk
Coconut milk contains lots of beneficial compounds like lauric acid, antimicrobial lipids and caprylic acid, which all have antibacterial, antifungal and antiviral properties. With respect to immunity, the body works to converts lauric acid into monolaurin, which helps fight off viruses and bacteria. (UPMC 2015)
Pumpkin seeds
Pumpkin seeds are a rich source of zinc and omega 3 and 6. They contain 14% of our recommended dietary intake of zinc. It’s an essential nutrient in the immune system and is imperative for normal development and function of neutrophils, and natural killer cells. These are all cells the body needs to fight off infection and remain healthy.
Neutrophils are the most abundant type of white blood cells. They circulate the body in the bloodstream and are first on the scene at the site of infection, leading the immune system’s response to pathogens. (Prasad, A 2008)
Although pumpkin seeds are high in omega 3, they are also high in omega 6, which means they should be consumed in moderation. Omega 6 is essential for survival, it helps protect the body from infection, but it can also cause severe damage and contribute to disease when too much is consumed. (Gunnars, K 2018)
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