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I think it's very expensive to not eat healthy. Eating healthy is the only affordable option we have left.
-Marcus Samuelsson
Anti-Inflammatory Broccoli-Cauliflower Soup Recipe: Reduce Inflammation with the Right Foods
By: Brian Neal
Inflammation is a normal part of the human body's immune response to injury or infection. Our bodies need some level of acute inflammation to help us heal. However, chronic inflammation can be damaging to your health. Many serious medical conditions can be attributed to chronic inflammation, such as arthritis, asthma, migraines, lupus and congestive heart failure.
Anti-Inflammatory Ingredients
The food you eat can be crucial in reducing the level of inflammation in your body. The key is to find recipes that contain anti-inflammatory ingredients and add these to your diet.
Broccoli and cauliflower are both cruciferous vegetables. There are a number of laboratory studies showing that broccoli contains anti-carcinogenic properties, as well as being very good for heart and cardiovascular health. Studies conducted in Italy in 2014 show that patients who ate broccoli showed a reduction in inflammation levels in as little as 24 hours. Researchers in the University of East Anglia in the UK also showed that patients given broccoli over a period of two weeks showed a reduction in inflammation associated with osteoarthritis.
Spinach contains huge amounts of vitamins A and K, as well as being a valuable source of manganese, folate, magnesium, iron, vitamins B2 and B6, and vitamin E. Spinach also contains more than a dozen different flavonoid compounds that act as anti-inflammatory agents.
Garlic is immensely beneficial to your immune system for a number of reasons. It's great for your cardiovascular system, but it's also good for your respiratory system. Research shows that garlic contains strong anti-inflammatory compounds that can reduce arthritic inflammation. In animal studies, garlic has been shown to work in a similar way to non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, by closing off pathways that lead to inflammation.
Onions contain the phytonutrient quercetin, which is a powerful antioxidant. According to a study published by Arthritis Today, quercetin has been shown to inhibit histamines, leukotrienes and prostaglandins, all of which are known to cause inflammation. Quercetin may also inhibit 5-lipoxygenase, which is an inflammatory enzyme.
Ginger contains potent anti-inflammatory phytonutrient compounds known as gingerols. Studies conducted at the University of Michigan Comprehensive Cancer Center showed that gingerols can kill ovarian cancer cells. Studies published by Osteoarthritis Cartilage also show that the vast majority of arthritis patients treated with ginger experiences relief from joint pain and swelling.
By combining ingredients with anti-inflammatory properties, it's possible to reduce the effects of chronic inflammation in many people. Fortunately, there are plenty of delicious recipes to choose from.
Anti-Inflammatory Broccoli-Cauliflower Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients
1 tablespoon extra-virgin olive oil
1 red onion
2 cloves garlic
1 small knob ginger ( ¼ inch or ½ cm)
250g (8.8oz) broccoli
250g (8.8oz) cauliflower
250g baby spinach leaves
4 cups water
4 chicken bouillon cubes
½ teaspoon dried basil
¼ teaspoon curry powder
Salt and pepper to taste
Instructions
Pour the olive oil into a soup pot and heat over a medium heat. Add the chopped onions, ginger and garlic to the pot and sauté lightly for 1 minute. Add the water and bouillon cubes to the pot.
Chop the broccoli and cauliflower into 2.5cm (1 inch) pieces and add them to the pot. Add the baby spinach leaves and stir them into the soup mixture gently. Add the basil and curry powder to the pot.
Cover the soup pot with a lid and bring the mixture to the boil. Once the soup is bubbling, reduce the heat to low and leave it to simmer for 10 minutes.
Once the vegetables are softened, remove the soup from the heat. Use a stick blender to blend all the ingredients into a smooth, creamy texture.
Serve the soup immediately.
Store any leftover soup in air-tight containers in the freezer. This soup can be frozen for up to three months and can be reheated easily in the microwave.
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