If you are feeling a little Mexican, then this Nacho Soup is the perfect way to warm you up on a cool summer night. At C’est La Vie Wellness, we love soups because it is a great way to use up any leftover vegetables. In the case of this Nacho Soup, we also used chili walnut meat that was left over from our Sweet Potato Nachos recipe.
Turmeric – The King of Anti-inflammation
Turmeric is what gives our Nacho Soup its nice golden colour. The active ingredient in turmeric, curcumin, is know for its numerous health benefits, especially for its antioxidant and anti-inflammatory properties. Studies have shown that curcumin can help with the management of conditions such as metabolic syndrome, arthritis, anxiety, cholesterol, muscle soreness, and exercise-induced inflammation.
Enhancing Bioavailabily
There are two ways to increase the bioavailability of curcumin in our body. First, because curcumin binds to fats, it is suggested to take it with a source of fat. Our soup contains avocado oil and almond meal, both of which are great sources of healthy fats. The second way is to combine it with some black pepper. The active ingredient piperine, found in black pepper, has been shown to enhance the absorption of curcumin (the active incredient in turmeric).
Other Turmeric Recipes
Want to increase your intake of turmeric? Apart from this Nacho Soup, we have many other recipes on our website that include this amazing ingredient, from Turmeric Pumpkin Pancakes, to many of our soups such as our Carrot Asparagus Ginger Soup, or Healing Turkey Noodle Soup, . Next time you make a soup from scratch, just add a few tsp of turmeric to the mix and reap all the healthy benefits.
Click here for the printable version of this recipe.
4-6 servings
Prep time: 15 minutes
Cook time: 20 minutes
What you need:
- 1 tbsp avocado oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tbsp grated gingerroot
- 1 tbsp turmeric powder
- 1 tbsp cumin powder
- 1 tsp freshly ground black pepper
- 1 tsp sea salt
- 2 large carrots, diced
- 2 corn on the cobs*
- 3 cups bone broth
- 1 1/2 cup cooked black beans (398ml can)
- 1 cup salsa
- 1 cup chili walnut meat (optional)*
*Find the recipe for walnut meat as part of our Sweet Potato Nachos.
What you do:
- In a large saucepan, heat the avocado oil over medium-high heat. Add the onions and cook until softened. Add in the garlic and ginger. Continue cooking for 1-2 minutes. Mix in the turmeric, cumin, salt and pepper. Stir well and continue cooking for a minute.
- Remove corn kernels from the cob. Add to the saucepan along with the carrots, bone broth, black beans, and salsa. Stir and bring to a boil. Reduce heat and simmer for 20 minutes or until all vegetables are soft.
- Blend in the chili walnut meat. Taste and adjust seasonings. Heat through.
- Spoon into bowls. Top with nacho pieces.
Nutrient Information Per Serving:
Fat 14g Carbs 42g Fibre 11g Sugar 10g Protein 17g
Culinary Tips:
- Replace the walnut meat with ground beef or cooked chicken.
- If corn on the cob is not available, use 1 cup of frozen corn instead.
- No salsa? Then use 1 cup canned diced tomatoes.
- Top with some yogurt, avocado pieces, and/or fresh herbs.
Bon appétit!
Homemade Nut Milk With Sea Moss Gel
I have been making nut milks for years, using various combos of nuts and seeds. However, I was looking for a way to get a thicker milk that would stay homogenous, even after a few days in the fridge. After some research, I found the perfect ingredient: sea moss. It is a natural thickener that gives milk a creamier fuller texture.
It is very easy to prepare the sea moss into gel. Only 5 steps and I was ready to go. I had a nice gelatinous odourless and tasteless mix that I could add to my homemade nut milk.
After doing some research, I also found out that sea moss has many health benefits, especially as a soothing and healing treatment for any mucous membrane in the body, especially the gut. What a bonus!
With this in mind, I prepared my favourite homemade nut milk using a combo of Brazil nuts and almonds. I added a little natural sweetness with some dates and vanilla. And with the sea moss gel, I now have the perfect finished product.
Makes approx. 4 cups
Prep time: 5 minutes (+ overnight for soaking)
What you need:
- 1/2 cup Brazil nuts (soaked overnight)
- 1/2 cup almonds (soaked overnight)
- 3-4 cups pure filtered water
- 1 date
- 1 tsp vanilla
- 1/4 cup sea moss gel
What you do:
- Drain and rinse the nuts. Add to your high-speed blender with the water, date, and vanilla. Blend on medium-high speed until well-blended. Use more or less water depending on how thick you want your milk.
- Place a nut bag over a large bowl. Pour the milk mixture into the nut bag and squeeze out all the liquid. Discard the pulp (or use in other recipes).
- Return the milk to the blender and add the sea moss gel. Blend for a few seconds.
- Pour into your clean Mason jars and refrigerate until ready to use.
Bon appétit!
Culinary Tips:
- Replace the Brazil nuts and almonds with any other combo of nuts and seeds.
- If using the milk in savoury dishes, omit the dates and vanilla.
A Nut-Free Snack Everyone Can Enjoy!
Many granola bars have nuts or nut butters which becomes problematic for kids to bring to school. By making your own nut-free granola bars, you are sure they are safe for school and you can control all the ingredients including the sugar content.
Our Nut-Free Granola Bar contains a variety of seeds. We love seeds because they are nutrient-dense since they contain all the necessary elements to develop into a complex plants. They are high in fibre, healthy fats, and rich in certain vitamins and minerals. Flax seeds and sesame seeds are both great sources of lignans, a phytoestrogen that can help with hormonal balance. Pumpkin seeds and sunflower seeds both contain phytosterols which can help lower cholesterol levels. (1)
Whenever you make these Nut-Free Granola Bars, double the recipe and freeze them so you have a go-to healthy snack whenever cravings hit.
Makes approx. 10 bars
Prep time: 15 minutes
Cook time: 15 minutes
What you need:
- 1/3 cup sesame seeds
- 1/2 cup pumpkin seeds
- 1/2 cup sunflower seeds
- 1/4 cup ground flax seeds
- 1/4 cup dried unsweetened cranberries
- 1/4 tsp sea salt
- 1/4 cup raw honey
- 1/4 cup Sunbutter*
*Sunbutter is a sunflower-based butter that taste similar to peanut butter.
What you do:
- Preheat oven at 350C. Line a small square pan with parchment paper and grease with some coconut oil.
- Dry-roast the sesame, pumpkin and sunflower seeds in a large pan on low-medium heat for about 5 minutes. Stir regularly and remove when lightly browned or lightly toasted.
- Transfer to a large bowl and add the ground flaxseed, cranberries, and salt. Mix well. Add the honey and Sunbutter. Stir until all ingredients are evenly mixed.
- Transfer to your greased pan and press down using a flat spatula. Bake in 350C oven for 15 minutes.
- Let cool completely before cutting into bars. Use the parchment paper to lift out of the pan, then use a very sharp knife to cut into bars.
- Store in the fridge or freezer until ready to eat.
Bon appétit!
Substitution tips (if nuts are permitted):
- Replace 1/4 cup of pumpkin seed + 1/4 cup of sunflower seed with 1/2 cup of chopped pecans.
- Replace the cranberries with dried cherries, raisins, or chopped dates.
- Replace the Sunbutter with almond butter.
References:
-
Robertson, R. (n.d.). 6 Super Healthy Seeds You Should Eat. https://www.healthline.com/nutrition/6-healthiest-seeds
Summer Fresh
Pico de Gallo is a type of salsa that is made from fresh uncooked ingredients, mainly tomatoes, onions, cilantro, chili pepper and lime juice. Our version is milder and easier to digest. We replaced the onions with green onions and the chili peppers with bell pepper & garlic. To offset the tanginess of the limes, we added some mango sweetness and the result is our own Mango Pico de Gallo.
Summer is a great time to enjoy fresh tomatoes from your garden or from your local farmers’ market. Tomatoes are high in phytonutrients such as flavonoids and carotenoids (i.e. lycopene) and they are an excellent source of vitamin C, vitamin K, Folate, and potassium. (1, 2) This means they have great anti-inflammatory and anti-oxidative power. Many studies have been done on the health benefits of tomatoes and results show that these benefits extend to various organs and body systems such as the cardiovascular system, the musculoskeletal system, the kidneys, the liver and the skin. (2)
We love tomatoes for their versatility. You can enjoy them fresh or cooked as part of a sauce, soup, stew, or as a topping. Our Mango Pico de Gallo is gluten-free and dairy-free. Enjoy it on its own as a dip, as a side or as a topping for salad, fish, or meat. Bon appétit!
Makes approx. 2 cups
Prep time: 15 minutes
What you need:
- 3 fresh tomatoes (such as Roma), diced
- 1 bell pepper, diced
- 2 green onions, sliced
- 1/2 cup diced mango
- 1 radish, halved & thinly sliced (optional)
- 2 garlic cloves, crushed
- 1/4 cup fresh cilantro, chopped
- juice of 1 lime
- sea salt & freshly ground pepper to taste
What you do:
- In a glass bowl, combine all the ingredients and mix well.
- Let sit for 15 minutes for the flavours to mix.
Bon appétit!
Substitution tips:
- Replace green onion with 1/2 cup minced red onion.
- Replace the mango with some fresh peaches.
- Omit the radish and use another uncooked seasonal vegetable.
References:
-
Bjarnadottir, A. (n.d.). Tomatoes 101: Nutrition Facts and Health Benefits. https://www.healthline.com/nutrition/foods/tomatoes
- The George Mateljan Foundation. Tomatoes. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44