February 1, 2014
I recently taught an Immune Boosting Cooking Class with a colleague and one of the recipes we cooked was this miso mushroom soup (modified from veganyackattack.com).
Immune Benefits of this Soup
- Onions: Contain fructans, a prebiotic (fiber that feeds beneficial gut bacteria). Acidic byproducts of probiotic bacteria help to lower the pH in the colon, which promotes absorption of minerals, many of which contribute to healthy immune function. Also high in selenium which helps reduce inflammation & stimulates immune system.
- Miso: Fermented foods like miso are supportive to gut flora. Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies.
- Mushrooms: Rich in protein, fiber, vitamin C, B’s, calcium, and other minerals. Also contain beta-glucans which binds to macrophages and other scavenger white blood cells, activating their anti-infection activities.
- Garlic: Antibacterial, antiviral and anti-fungal; contains allicin, a known anticarcinogen. Ideally crushed and set aside for 10 minutes before cooking/eating for maximum allicin effect.
- Broth: Contains many health-building constituents including the amino acids glutamine & glycine, collagen and glycosaminoglycans which are: vital for healthy connective tissue and digestive health (SIgA), help regulate synthesis of bile salts and gastric acid, required for production of glutathione (master antioxidant), enhances muscle repair, converted into the neurotransmitter serine which helps reduce stress, and promote alertness & memory.
- Coconut/coconut oil: Rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity. Easily digestible medium-chain triglyceride, strengthens thyroid & metabolism.
- 2 Tbsp. Water
- 3 C. White onion, Thin Half-Slices
- 3 Cloves Garlic, crushed
- 1 1/2 C. Button mushrooms, Sliced
- 1 1/2 C. Shiitake mushrooms, Sliced
- 4 C. organic beef or chicken broth OR water
- 2 Tbsp. miso Paste
- 1 Pkg. Miracle Noodles (angel hair)--grain-free & gluten-free
- 1 Sheet Nori seaweed, Torn into smaller pieces
- 1 tsp. coconut oil
- 1 1/2 tsp. coconut aminos
- Crush garlic and set aside to cure.
- Place the onions into a large pot over medium heat, along with the 2 tbsp. of water and cover with lid. Stir the onions every 2-3 minutes and add the garlic in once they start to turn clear.
- After roughly 7-8 minutes, add the mushrooms to the pan and cover with lid, stirring occasionally until they reduce in size and become soft.
- Carefully pour the broth or water into the pot, stir the miso paste. Cover with lid and bring to a simmer over low-medium heat for 10 minutes.
- Add noodles (rinse first), add the seaweed pieces, coconut oil and coconut aminos into the pot. Stir and let cook for 1 more minute and then enjoy.