Seems preposterous to consider that food impacts our consciousness. And yet in every ancient healing system, this is a central tenant. This heart opening green soup is a great option to have when you need a rest.
Anahata or the 4th chakra is associated with the air elements, the heart (cardiac plexus), our sense of touch, and the color smoky green. Its twelve lotus petals represent 12 mental modifications: hope, anxiety, endeavor, possessiveness, arrogance, incompetence, discrimination, egoism, lustfulness, fraudulence, indecision, and repentance. All human attributes that could be given consideration at this time.
From the modern side ….consuming leafy green vegetables in the upper quartile has been shown through meta-analysis to reduce cardiovascular disease incidence by 15.8 percent (Pollock, 2016). That is a potent decrease facilitated with other healthy habits to create health and vitality.
Is this a vegan version of Swamp Soup?
Maybe you are looking for a vegan or plant-based version of the viral swamp soup aks Green Garlic & Ginger Chicken and Rice Soup,” developed by Meredith Hayden, from Wishbone Kitchen; well, here is a great option that I shared some time ago that is a great option. There are many ways to adapt this soup… sort of like green goddess dressings.
Try This Recipe to Increase Your Leafy Green Vegetables
Getting enough leafy green vegetables can be challenging. There are not always everyone’s favorite flavor owing to their bitterness.
This dish can be served with wonderful sourdough bread toast and be very filling. I have found that in the summer months this soup can be so delicious and provide relief for me when the heat of Arizona arrived.
This dish can be part of a wonderful brunch.
Food Can Be a Powerful Tool for Creating Health
The food we eat has a major impact on our health, but the way we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. But what if I told you that changing just one of these factors could make all the difference? Just by cooking a meal with healthier ingredients, you can improve your health.
Mechanisms of Action
Proposed mechanisms for reduced cardiovascular disease from leafy green vegetables is the following (Pollock, 2016):
Potent source of magnesium intake which has been linked inversely to hypertension and cardiovascular disease.
Intake of nitrate-containing food such as green leafy vegetables may ensure that blood and tissue levels of nitrite and nitric oxide pools are maintained at a level sufficient to compensate for any disturbances in endogenous nitric oxide synthesis.
Increased bile acid binding capacity has been related to the cholesterol-lowering potential of foods. Lowered recirculation of bile acids results in the utilization of cholesterol to synthesize bile acid and reduced fat absorption, thus bile acid binding potential has been related to lowering the risk of heart disease. These same researchers found that steam cooking significantly improved the in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, and cabbage and concluded that GLV, when consumed regularly after steam cooking, would lower the risk of CVD.
Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016 Aug PMCID: PMC4973479.
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This Green Soup Has Other Flavor Options
There are so many flavor options that could be explored…
Basil + lemon zest
Thyme + black pepper
Herbs de Provence
Dill + scallion
Broccoli + Basil
….. or a combination of all of them.
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Video Tutorial of Plant-Based version of “Swamp Soup”
Hop on the video below to explore a narrated version of how I make this recipe. 1-2-3 and done!
Edited to add: This is a vegan or plant-based version of swamp soup that is so popular in the internet in 2024.
Recipe for the Vegan version of Swamp Soup
These are the recipes that I eat every day in my plant-based kitchen. We don’t strive for perfection, we aim for nourishment that can sustain us for the work we feel called to do while on this planet. This is a way to increase your daily leafy green intake.
Nutrient Rich Soup Support Optimal Cardiovascular Health
Ingredients
UnitsScale
1 small shallot sliced
1 tsp cumin
1 tbsp EVOO
1cup celery
1/2cup asparagus
2cups cut up Swiss chard
2cups watercress
2 tbsp dill fresh or 1 tbsp dried
Juice 1 lime
1 avocado
1 tsp grated ginger (Can add up to 1 tbsp )
Additional add ins: garlic, radish jalapeno for extra heat
Broth
1 tsp fennel
1 tsp cumin
1 tsp coriander
4cups water
Salt/pepper to taste
Instructions
Sauté shallot in EVOO with cumin (can add other spices) for several minutes and then add asparagus and celery. Can use 2 tbsp of broth instead of oil if prefer a no fat method. Can also add broccoli here if desired.
Make “spice broth” by taking the cumin, coriander, and fennel and boiling them in 4 cups of water for 10 minutes. Strain. Add to the shallot, and celery mixture.
Boil for 5 minutes to let flavors combine.
Add chard, watercress, and dill, and take off the heat. Let sit for several minutes to cool off and “cook” the greens. Bring this mixture to a blender and add avocado, ginger, and lime juice.
Blend thoroughly. Add salt/pepper to taste. It will have a bitter quality which you want!
Can top the soup with extra sprouts/watercress, toasted sesame seeds, hemp seeds, diced avocado, or radish.
Prep Time:5 minutes
Cook Time:10 minutes
Category:Soup
Cuisine:American
Work with me!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world together through mindful living. Learn more here.
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Kitchen Supplies
Having the right supplies makes being in the kitchen easier. Click below to explore some of my favorite gourmet supplies that are going to increase your wow factor on things you create.
Hop Over to IG to See How to Make this Heart Opening Soup
I have been enjoying making videos of the meals that I love and have been sharing them on IG. If you are on IG, check out the live preview here. Tag me if you make this dish. I would love to see your version!
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