Soup up your lifestyle with a soup cleanse

SOUP UP YOUR LIFESTYLE WITH A SOUP CLEANSE Research suggests that eating low energy-density foods, like WHY SOUP? water-rich vegetables and broths, help lower calorie intake without reducing the volume of food consumed. Eating soup can help you feel satisfied with fewer calories, which could help to maintain weight or shed unwanted pounds. Low-fat, low-sodium soup is easy to digest and gentle on the stomach. Compared to juice-which is often the basis of other cleanses-soup Broths made from collagen-rich bones may positively impact typically has more protein and fiber and far less sugar. sports recovery. • Kobe Bryant credited bone broth for his recovery and 24 • Both protein and fiber help us stay fuller, longer. longevity in basketball. But you can also enjoy chilled, fruit-based soups for a refreshing breakfast or healthier dessert, or chilled Soup cleanses can promote more mindful eating. • Eating soup for one meal or all meals can help reduce mindless snacking. savory soups for summer lunches and dinners. CAN YOU REALLY DETOX OR CLEANSE YOUR BODY? Toxins are poisons we accumulate from food, water, and air. For most of us, the liver, kidneys, and intestines automatically detoxify our bodies. Drinking lots of water and eating more fruits, vegetables, and whole grains can in fact improve our health. While there is very little scientific evidence that detoxification or cleansing diets can benefit our health; eating and drinking healthy, nutrient-dense foods can help give our digestive • Because homemade soup contains many of these components-without processed or refined ingredients-it can promote a healthier lifestyle. systems a little break. TRY IT OUT: YOUR SOUP CLEANSE OPTIONS SOUP CLEANSE PLANS HOW TO: SSS There are some companies with pre-formulated soup cleanses with specific soups and serving sizes for specific times of the day. These programs are generally very expensive compared to making soup at home or purchasing soups from the grocery store. TIPS: SOUP CLEANSE Take note of soup varieties offered through established plans and mimic them at home. THE I-DAY SOUP CLEANSE HOW TO: Replace all meals for one day with soup. BREAKFAST: LUNCH: DINNER: Consider a heartier soup. Try a light, vegetable-based or vegan soup. While soup may sound strange for breakfast, try bone broth and sip it like you would tea or coffee. TIPS: Start eliminating fried foods, red meat, dairy, caffeine, and sugar 1 to 2 days before your cleanse day. After your cleanse day, slowly reintroduce solid foods like: V Lean protein v Greens v Whole grains • Healthy fats (such as olive oil and avocados) THE SOUP SWAP HOW TO: TIPS: Swap out one meal a day with a healthy soup. Choose a vegetable-based soup (even if it contains protein), rather than cream- or cheese-base. HEALTHY, TASTY, HOMEMADE BROTHS AND SOUPS CHICKEN BONE BROTH INGREDIENTS 1 whole chicken (free range, 5 cloves garlic, roughly chopped organic if possible) 2 carrots, peeled and roughly chopped 2 cups cold, filtered water 1 large onion, roughly chopped 2 tablespoons apple cider vinegar 1 bunch parsley 3 celery sticks with leaves, roughly chopped INSTRUCTIONS 1. Cut chicken into a few pieces (do not remove bone and skin) 2. Add chicken to a large stockpot and cover with cold water. Add vinegar and vegetables. Let stand for 30 minutes. 3. Bring to a boil. Remove fat scum at the top and then reduce heat and simmer for 6 to 24 hours. 4. Remove chicken and place it in the refrigerator. Strain the broth into a large bowl and place it in the refrigerator. Once the fat rises to the top, skim it off. TOMATO BASIL FENNEL SOUP INGREDIENTS 28 oz. can plum tomatoes, canned & peeled 2 tablespoons olive oil 1 cup rrots, shredded on grater 2 quarts vegetable stock 1/2 cup celery, small dice 3 cups fennel, julienned 1/2 cup yellow onion, shredded on grater 2 ounces basil, stems and leaves tied with twine 1 tablespoon fennel seed, toasted and ground Salt and pepper, to taste Crushed red pepper, to taste Brown rice syrup (or any preferred sweetener), to taste 1 tablespoon kosher salt Tabasco (or hot sauce of preference), to taste 2 tablespoons tomato paste INSTRUCTIONS 1. Heat oil in a stockpot on a medium to medium-high heat. Add carrot, celery, and onions, and cook until they begin to turn translucent, stirring often. 2. Add fennel seed, crushed red pepper, and kosher salt. Continue to cook/stir until fragrant, about another minute or so. 3. Add tomato paste and stir to cover all veggies. Turn heat to medium-low. Watching closely, allow tomato paste to caramelize and veggies to become very soft. If bottom surface begins to brown too fast, add a splash of water and continue. This is creating a base layer of flavor. This process could take up to 15-20 minutes. 4. Add canned tomatoes along with any liquids from can and the veggie stock. Crush tomatoes in pot using a potato masher. Allow soup to come to a boil and reduce to a simmer. 5. Add julienned fennel, and basil, and cook for 25-30 minutes. Fennel should be cooked through but still have some texture. 6. Using a blender, process about half of the soup to a very smooth texture and mix it back with the chunkier half of the soup. 7. Adjust seasoning with salt and pepper, and add sweetener if tomatoes are not sweet enough. Add a dash of hot sauce or more if you like. Remove basil bunch. Recipe from 8. Garnish with lots of torn basil and extra virgin olive oil. Woodside Chef VEGAN VEGGIE SOUP INGREDIENTS 1/4 cup water or vegetable broth 1 teaspoon turmeric 1/2 of a red onion, diced 1/8 teaspoon cayenne pepper, or to taste (optional) 2 cloves garlic, minced Fine-grain sea salt and black pepper, to taste 3 celery stalks, diced 1/4 teaspoon cinnamon 3 medium carrots, diced 2 cups kale, de-stemmed and torn in pieces 1 cup chopped tomatoes 1 small head of broccoli, broken 1 cup purple cabbage, chopped into florets Juice from 1/2 of a small lemon 1 tablespoon fresh ginger, peeled and minced INSTRUCTIONS 1. Add water or broth to a large stockpot on medium-high. Once the liquid warms up, add the onion and garlic. Sauté for 2 minutes, stir, and add the celery, carrots, tomatoes, broccoli, and ginger. 2. Stir and cook for 3 minutes (add extra water or broth as needed). Stir in the turmeric, cayenne pepper, pepper, cinnamon, and salt. 3. Add remaining broth or water and bring to a boil. Reduce heat and simmer for 10-15 minutes. 4. Add the kale, cabbage, and lemon juice. Simmer for 2 minutes and then remove from heat. MOROCCAN CHICKPEA AND CHICKEN SOUP INGREDIENTS 2 tablespoons olive oil 1/2 teaspoon fennel seed 1 cup yellow onion, diced small 2 tablespoons kosher salt 1 cup celery, diced small 1/2 teaspoon black pepper 1 cup carrot, diced large 3/4 cup tomato paste 1/2 teaspoon cumin 4 quarts chicken stock 1/2 teaspoon coriander 11/2 cups chickpeas, cooked 1 teaspoon smoked paprika 1/2 cup brown lentils 1/2 teaspoon turmeric 3 cups cooked chicken, pulled apart 1/8 teaspoon cinnamon Greek yogurt (as needed) 1/8 teaspoon allspice Fresh cilantro (to taste INSTRUCTIONS 1. Add blended oil to a large stockpot; turn heat to medium high heat. 2. Add vegetables and stir to coat with oil. Cook until translucent, about 5 minutes. 3. Add all spices and stir to coat all vegetables. Cook for about another 5 minutes, allowing spices to bloom. Add tomato paste and coat all vegetables welI. 4. Deglaze with chicken stock. Bring to a boil and reduce to a simmer. 5. Add chickpeas and lentils. Simmer for about 20 minutes. Lentils should be tender, but not falling apart. 6. Add pulled/chunked chicken. Adjust seasoning and serve. Recipe from Woodside Chef 7. Garnish with a dollop of Greek yogurt and cilantro leaves. While soup cleansing may not help you shed tons of pounds or turn you into the picture of health overnight. It's a healthy, nutritious way to get back on track and foster more mindful eating. Sources: clubwoodside.com healthyeating.sfgate.com shape.com onegreenplanet.org mayoclinic.org livescience.com mindbodygreen.com washingtonpost.com foodinsight.org campbellnutrition.com fitnessmagazine.com soupure.com BROUGHT TO YOU BY: IN PARTNERSHIP WITH: WOODSIDE GHERGICH&Co. HEALTH & TENNIS CLUB