First off, we always want to ebb and flow with the seasons! We want to do this regarding the foods we eat (what’s ripe? what’s in season?) And how we eat these foods. Nature is brilliant and provides us with the nutrients we need most at any time of year. This is one reason it is ideal for eating local produce, so our system is in tune with what nature wants to provide.
In the spring and summer, our body is primed to eat more fresh, watery fruits and vegetables raw in salads and smoothies. In the fall and winter, our body craves more densely nutrient fruits and vegetables cooked to help our body digest as it is winding down into the ‘rest and digest’ seasons of the year. That’s right, even though we usually start to work harder because we are inside more, our bodies are naturally working to prepare us for hibernation, reflection, rest, and making deeper connections with the things we have experienced over the year and with our communities and loved ones.
Specifically, several factors make our recovery more successful and long-lasting for those of us in recovery. Adopting a healthy lifestyle, ensuring we are meeting our nutrition basics, supporting a healthy gut, and allowing our body to rest and integrate on a physical, mental, emotional, and spiritual level are all key.
4 ways eating more whole food plant-based choices positively affects our body and mind:
- Better Mood: eating more vegetables improves our gut health and therefore also improves our mood and builds confidence. Consuming whole food stabilizes our positive attitude and prevents anxiety and depression. By ensuring we are eating a combination of vitamin B complex and vitamin D will help us deal with depression, boost immunity and energy throughout the fall and winter months.
- Better Focus: intake of whole foods and lots of plants will help us focus and help us avoid nutritional deficiencies which make us feel more distracted.
- Consistent Motivation: being motivated consistently is the key to success. Eating healthy keeps us inspired and energized throughout our day, as nutrition deficiencies tend to cause ups and downs in our mental and physical health.
- Ability to Resist Cravings: feeling cravings and being capable of fighting them is very important for addiction recovery. Eating whole food helps us make better daily decisions because we are satiated in every sense. Over time the intensity of the cravings subsides, and we can enjoy what we crave without the restriction/binge cycle. Eating healthy also helps us make better choices more intuitively across all areas of our lives.
It’s not about changing your whole diet but about making better choices over time. Add one vegan soup a week into the mix and see how you feel!
Vegan Hamburger Soup
- 1 1/2 lbs ground vegan protein (Beyond Meat is a great choice) or 2 cups of lentils
- 1 medium onion finely chopped
- 1 28oz can tomatoes or crushed tomatoes
- 5 cups of water
- 1 bouillon cube, vegan or beef
- 1 can tomato soup
- 4 large carrots chopped
- 4 sticks of celery chopped
- 1 cup of fresh parsley + extra for garnish
- 1/2 tsp thyme
- Pepper to taste
- 1 bay leaf
- 8 tbsp barley
Photo by Nathan Dumlao on Unsplash
Brown vegan meat or lentils with the onions + spices in a bit of olive oil. Stir in veggies. Add remaining ingredients and simmer covered in low for a minimum 2 hours. This totally works simmering in a crockpot as well! Makes 10 servings but freezes + reheats perfectly. ????????????
VEGAN MINESTRONE SOUP
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 celery ribs, diced
- 3 cloves garlic, minced
- 1 zucchini, cut into half moons
- 1 1/2 cup green beans, cut into 1 inch pieces
- 1 can kidney beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- 1 can (28oz) diced tomatoes, with juices
- 2 teaspoons Italian seasoning blend
- generous pinch of red pepper flakes
- 2 bay leaves
- 1 cup small gluten-free pasta
- 1 liter vegetable broth
- 2 handfuls fresh spinach
- salt & pepper to taste
Photo by Victoria Shes on Unsplash
In a large pot sauté oil, onion, carrot + celery for 5 min. Add remaining ingredients, except the spinach, bring to a boil, cover, reduce heat to low and simmer at a gentle boil for 20 min, stirring occasionally. Soup is done when veggies are tender, and pasta is cooked. 5 min before soup is done, add the spinach.
Vegan Mushroom Wild Rice Soup
- 2 tbsp olive oil
- 1 large shallot, diced
- 1 medium yellow onion, diced
- 2 stalks of celery, diced
- 2 medium carrots, peeled and diced
- 8 oz. mushrooms, sliced, any variety will do
- 1 tbsp freshly minced garlic
- 1 liter veggie broth
- 1 (15 oz.) can full-fat coconut milk
- 1/2 teaspoon dried thyme
- 1 cup uncooked Bob’s Red Mill Wild & Brown Rice
- 1 tbsp tapioca flour or cornstarch
- Salt and pepper, to taste
Photo by Dmitry Kovalchuk on Unsplash
Heat the oil to a large saucepan on medium heat and then add the shallot, onion, celery, and carrots; cook until shallots and onions are translucent and the veggies are cooked, about 3 to 5 minutes. Remove the veggies from the pot and put into a separate bowl.
Add another tablespoon of oil and add all of the sliced mushrooms. Cook mushrooms for 5 minutes or until they become soft and lightly browned. Add the garlic and cook for one minute more.
Add the cooked vegetables back into the pot, along with the broth, coconut milk, and dried thyme. Bring to a simmer and then add the wild rice. Let it cook for 30 to 40 minutes, or until the rice is fully cooked.
Remove a small amount of broth from the soup and put it in a small bowl. Whisk in the tapioca flour and then add it all back into the pot, stirring constantly while the soup thickens up. It should be rich and creamy. If you want it even thicker, you can repeat with another tablespoon of tapioca flour to reach your desired consistency. Add salt and pepper to taste.
Sober Curator Pro Tip:
You can also grab my 33 Vegan Gluten-Free Soup Recipe Book for free, these recipes are extremely fast & easy!
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