A Bowl of Strength
An ounce of prevention is worth a pound of cure. I swear by a bowl of soup as one of the best ways to boost your immune system through these dark, cold months. A bowl a day keeps the doctor away. Stay well by making a fresh pot each week. It’s a one-pot deal! Fill a thermos in the morning and take it with you, or have a bowl for breakfast. Revel in its restorative power. Add extra vegetables and protein, and you’ll have a solid meal at hand, any time of day.
It goes without saying that consistent workouts also do wonders for our health at this time of year. Keep going and reward yourself afterward with a steaming bowl of deliciousness.
Cabbage and Sausage Soup
Ingredients:
1 Tbsp (15 mL) extra-virgin olive oil
1 lb (500 g) Italian sausages, casings removed
1 large onion, chopped
3 cloves garlic, minced
¾ tsp (4 mL) dried crushed red pepper flakes
4 cups (1 L) shredded cabbage
1 can (540 mL) beans of choice — black, chickpeas, or kidney (optional; omit for lower carbs)
½ cup (125 mL) chopped fresh parsley or green onions
Optional: 1–2 carrots or 1 cup diced tomatoes
4 cups (1 L) chicken stock, bone broth, or a mix of both
Salt and pepper to taste
Instructions:
In a large pot, heat oil over medium heat. Add sausage, onion, and garlic; sauté for about 12 minutes or until lightly browned, stirring frequently. Add red pepper flakes and cabbage; cook for about 5 minutes, until the cabbage has softened slightly. Stir in stock and beans if using. Increase the heat to high, cover, and bring to a boil. Reduce the heat, season with salt and pepper, and simmer uncovered for 10 minutes, until the cabbage is tender. Sprinkle with parsley before serving.
Makes: 6 servings
Nutrition (approx. per serving): 310 calories • 20 g protein • 17 g fat • 18 g carbohydrates
Tips: Use bagged coleslaw mix or pre-shredded cabbage and carrots to save time. You can swap beans for diced sweet potato for a heartier version.
Thai Chicken Noodle Soup
Ingredients:
1 Tbsp sesame oil
3 boneless, skinless chicken breasts, cut into thin strips
4 cloves garlic, minced
2 tsp minced fresh ginger
6 cups low-sodium chicken broth
1 Tbsp fish sauce
1 cup crushed or diced tomatoes
2 cups shredded red or green cabbage
1 cup fresh bean sprouts (optional)
6 oz rice noodles (use less or skip for a lighter version)
¼ cup chopped green onions
¼ cup chopped fresh cilantro (optional but adds brightness)
Optional: chili flakes, sriracha, or a squeeze of lime juice for extra flavour
Instructions:
In a large pot, heat sesame oil over medium heat. Add the chicken and stir-fry until lightly browned, about 3–4 minutes. Add garlic and ginger; sauté for 1 minute, stirring constantly. Add chicken broth, fish sauce, and tomatoes; stir well and bring to a gentle boil. Reduce heat and simmer for 5 minutes. Add cabbage, bean sprouts (if using), and rice noodles. Cook for 5–7 minutes, until noodles are tender and vegetables are softened. Stir in green onions and finish with chili flakes or sriracha for an added boost of restorative power. Ladle into bowls, top with cilantro, and serve hot.
Makes: 4 servings
Nutrition (approx. per serving): 390 calories • 36 g protein • 8 g fat • 32 g carbohydrates
Simmer on!
