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Heart Opening Green Soup

Jul 13, 2022

Heart Opening Green Soup

Heart Opening Green Soup for Lunch

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.

Green leafy vegetables heart healthy option
Green Heart Opening Soup: Green leafy vegetables heart healthy option

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.

Green Heart Opening Soup: Green leafy vegetables heart healthy option

Mechanisms of Action

Proposed mechanisms for reduced cardiovascular disease from leafy green vegetables is the following (Pollock, 2016): 

  1. Potent source of magnesium intake which has been linked inversely to hypertension and cardiovascular disease. 
  2. 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.
  3. 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.

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Green Heart Opening Soup: Green leafy vegetables heart healthy option

Heart Opening Green Soup


  • Total Time: 15 minutes
  • Yield: 4 1x

Description

Nutrient Rich Soup Support Optimal Cardiovascular Health


Ingredients

Units Scale
  • 1 small shallot sliced
  • 1 tsp cumin
  • 1 tbsp EVOO
  • 1 cup celery
  • 1/2 cup asparagus
  • 2 cups cut up Swiss chard
  • 2 cups 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
  • 4 cups water
  • Salt/pepper to taste


Instructions

  1. 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.
  2. 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.
  3. Boil for 5 minutes to let flavors combine.
  4. 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.
  5. Blend thoroughly. Add salt/pepper to taste. It will have a bitter quality which you want!
  6. 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

Who am I??

Looking to make a positive change in your life and community? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. Dr. Khalsa has dedicated her career to promoting long-term vitality through the choices we make every day. She is an expert in Ayurveda and plant-based nutrition. She particularly works with physicians to explore how to create time for self-care. Take the first step towards a healthier, happier future, and contact Dr. Siri Chand Khalsa today. In conclusion, let’s create a better world together through mindful living. Study Ayurveda with Dr. Khalsa. Learn more here.

Earn CME

This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info

The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/klZF4Q

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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Dr. Siri Chand 

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May your life be nourished and vital! 

*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.

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○ SPICE CABINET INTRODUCTION 




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Plant focused recipes that are oriented to bring you to a deeper relationship to spices and flavor. Recipes I make every week. 

Get your spice cabinet together in this new found joy of cooking where you may need a few new spices and herbs for your meals. 

Recipes that we are always asked for. Like walking or brushing our teeth, these recipes nourish us everyday.