Healthy Potato & Leek Soup – (Vegan, Organic, Gluten Free)

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When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:


SOFT SOOTHING POTATO & LEEK SOUP

INGREDIENTS –
1 Tbsp. Organic Cold-pressed Coconut Oil
1 Tbsp. Organic Extra Virgin Olive Oil
2 large Organic Leeks (use 3 medium or 4 small)
1 red or brown Organic Onion
6-8 Organic boiling style Potatoes (depending on size – should be equal amount of leeks/onion & potato)
2 Tbsps. crushed Organic Sesame Seeds (leave out if allergic)
2L Organic Vegan Vegetable Stock (make your own if possible)
1 tsp. Kelp Powder
1/2 tsp. each of Organic Natural Salt & Organic Black Pepper
2 tsps. Organic Turmeric Powder or finely chopped fresh Organic Turmeric Root
** Turmeric’s active ingredient is curcumin (the effects of this are increased significantly if it is also consumed with Black Pepper). Curcumin is highly anti-inflammatory and antioxidant. Curcumin also shows promise in the fight against cancer, heart disease and Alzheimers and may even help depression. It is a very healthy herb/spice to eat on a daily basis.

Add just before serving:
2 finely chopped cloves Organic Garlic
2 finely chopped bunches Organic Oregano

METHOD:
Wash, top and tail & chop the Leeks and Onions – use the whole of the leeks, the white part plus the green part.

Put Coconut oil in a 5-6Lt pot and heat until melted.

Sweat off the Leeks and Onions in the Coconut oil until soft. In the meantime, wash the potatoes and chop into small cubes, (peel the potatoes if you have leaky gut syndrome, otherwise leave the skins on.) Add the potatoes to the Leeks and mix in.

Add all the rest of the cooking ingredients to the pot (except stock), stir well, and put the stock in last. Now stir everything up really good. Put a lid on and cook until Potatoes are soft, around 30mins – 2 hours, depending on the temperature and cooking method. (This recipe goes really well in a slow cooker).

When the Potatoes are cooked, remove off heat, add in the chopped Garlic and Oregano, stir and serve immediately.
NOTE: both garlic and most herbs lose their medicinal value if cooked, so always add them right before serving.

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Main Ingredients – Nutritional breakdown

ORGANIC COLD-PRESSED COCONUT OIL
lauric acid (helps kill harmful pathogens such as bacteria, viruses and fungi)
– triglycerides (medium chain fatty acids – helps with diabetes, heart, Crohn’s, IBS, Alzheimers, thyroid, & immunity)

ORGANIC EXTRA VIRGIN OLIVE OIL
Omega’s 3 & 6
– healthy saturated plant fats
– oleuropein (helps with cholesterol)
– Vitamins E & K
– anti-inflammatory

LEEKS
– copper
– manganese
– iron
– folate
– Vitamins A, B6, C & K
– flavonoids
– antioxidants

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre

POTATOES
–  iron
– folate
– potassium
– magnesium
– choline
– quercetin (anti-inflammatory, antioxidant – can also help with cancer)
– zinc
– phosphorous
– alpha-lipoic acid (helps convert glucose into energy)
– Vitamins B3, B6 & C

SESAME SEEDS
– calcium (but not if whole – they need to be crushed, chopped, blitzed, powdered etc., so we can absorb the calcium)
– phosphorous
– magnesium
– copper
– manganese,
– iron
– zinc
– selenium
– molybdenum
– Vitamin B1
– antioxidant
– fibre

KELP GRANULES OR POWDER (the amount of nutrition will alter depending on type – but all are extremely beneficial)
– protein
– calcium
– iron
– iodine
– sodium
– phosphorous
– magnesium
– Vitamins A, B1, C & E
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

OREGANO
– magnesium
– calcium
– potassium
– iron
– folate
– Vitamins A, B6, C, E & K
– antioxidant
– anti-inflammatory
– anti-microbial & anti-fungal (may even help kill MRSA, listeria & some other pathogens)
– fibre

 

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

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