This root vegetable and fennel soup is a great entree or a light and healthy main dish. It is so easy to make and guarantees you are getting your recommended veg intake!

After cooking the vegetables on the stove, you simply transfer all ingredients to a blender, select the pre-set soup functionality on the dial, whiz and voila! The blender is so powerful it can even heat the soup so you can serve immediately. It is delicious garnished with coconut yoghurt.

Supercharge a simple pumpkin soup by adding nutrient-dense ingredients that will help fire your immune system and keep it powering through these cooler months.

Prep 5  min | Cook 15 Mins  | Serves 3-4

Recipe By: Brie Quilter / @wholesoulliving

INGREDIENTS:

• 1 Butternut pumpkin – peeled and cut into chunks
• 1/4 can Ayam coconut milk
• 1 tsp fresh ginger or ginger essential oil
• 1 tsp turmeric
• 1 tbsp Meadow & Marrow Bone Broth – Curry
• 1/4 cup boiling water
• Fresh oregano or oregano essential oil
• Salt & pepper to taste

METHOD:

1. Place pumpkin and rosemary into a pot and bring to boil. Cook till soft then drain
2. Mix broth & water, stir till combined
3. Add cooked pumpkin and broth to a blender and blitz to desired consistency

TIPS:

• For a thicker soup add less coconut milk and water
• Oregano essential oil is known for its  incredible healing and immune-boosting properties. It fights infections naturally due to its anti fungal, antibacterial, antiviral and anti-parasite compounds. When it comes to taste – a little goes a long way.
• Make it go further with a side healthy homemade gut-friendly bread 

Learn more about Meadow and Marrow Bone Broth – www.meadowandmarrow.com

Supercharge with Vitamin C

Vitamin C is a powerful flu-fighting antioxidant which can help to keep colds and flus at bay by enhancing your immune system functioning and increasing the production of necessary antibodies and white blood cells in your body, a key component to warding off infections. To up your intake of Vitamin C, consume citrus fruits in winter when they’re wildly abundant and inexpensive. Other well-known sources of vitamin C are berries, broccoli, parsley, cabbage, capsicum and dark leafy greens. A simple way to get a high-speed injection of C is to use create a smoothie using oranges as a base, then throw in a handful of berries, leafy greens and a good squeeze of lime.

Wonder Vegetable: Garlic 

Garlic is as an immunity-boosting superstar that’s available all year round. One clove of garlic contains more than 100 sulfuric compounds that are powerful enough to wipe out bacteria and infection (it was used to prevent gangrene in both world wars).

Raw garlic is most beneficial for health, since heat and water inactivate sulfur enzymes, which can diminish garlic’s antibiotic effects. In clinical trials, Garlic’s toxin-fighting properties help to lower blood pressure and cholesterol, fight inflammation, and kill parasites in the body.

Adding garlic to your meals or drinking garlic tea will provide you with an injection of empowering and immune-boosting ammunition this winter season.

Winter food doesn’t need to be all about stodgy stews and heavy meals to keep in the warmth and boost immunity.  Fire up some simple home cooked hearty vegetable packed bowls or add brightly coloured veggies to broths and soups, to ensure the dishes are packed with nutrients.  Use vegetables instead of adding stock cubes or pre-prepared casserole mixes which are usually full of unnecessary additives and excess oils.  Soups are a wonderful winter version of salads, and you can get really creative, once you have made a base of celery, onions, garlic and capsicum with some stock, then you can throw in whatever vegetables you have on hand and make new variations as you like.

Oven-baked broccoli and cauliflower steaks {Serves 4}

Ingredients:

• 2 tablespoons extra virgin olive oil
• 3 garlic cloves
• 2 tablespoons lemon juice
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 12 teaspoon ground turmeric
• 2 tablespoons nutritional yeast flakes
• sea salt and freshly ground black pepper, to taste
• 1 small head cauliflower, cut into 4 thick slices
• 1 head broccoli, cut into 4 thick slices
• Yoghurt with Pomegranate seeds to serve
• small handful coriander (cilantro) leaves, to serve

Method:

• Preheat the oven to 200°C (400°F) and line a baking tray with baking paper.
• In a small bowl, combine the olive oil, garlic, lemon juice, cumin seeds, ground coriander, garam masala, turmeric, yeast flakes, salt 
and pepper.
• Lay the cauliflower and broccoli slices on the prepared baking tray, and brush with the spice mixture, turning over to coat both sides. Bake for 20–30 minutes, until tender. Set aside to cool.
• Transfer the ‘steaks’ to a plate, top with yoghurt and pomegranate seeds and garnish with the coriander leaves to serve.

For more yummy recipes from Lee Homes, head to www.superchargedfood.com

You may be noticing a bit more of turmeric around the place; but it isn’t a fad or a trend that will soon disappear. This wonder spice has been used for centuries by the Chinese and East Indians to treat conditions such as coughs, colds, indigestion and body aches. Curcumin from turmeric also has strong anti-inflammatory and antioxidant properties. These many benefits combined with gingers soothing and comforting qualities of helping with upset tummies and digestion, fighting the cold and flu and aiding in the relief of nausea, make turmeric and ginger our go to winter warriors.

Don’t have time to meditate? Try one of these 8 simple ways to meditate (be more mindful) throughout your day… Although it has to be said that if you don’t have time to meditate for 10 minutes, you need to meditate for 20.

1. Cooking! Whilst stirring that casserole, or chopping those veggies. Appreciate the food, and notice it’s smells/texture/feel etc.

2. Walking from your car to your office or college or wherever. Instead of thinking about the day ahead, focus on your surroundings in the present moment.

3. While having a shower (but don’t waste water). Close your eyes and enjoy the experience! Literally millions would love a nice hot shower.

4. Chill out in Child’s pose for a few minutes. It’s a yoga pose (google it). Take a variation that feels good, close your eyes and sink deeper into the pose with each exhale ahhhh.

5. Have your morning beverage in silence. Go outside, sit in the sun and savor each mouthful.

6. Breathe slowly and deeply in and out of the nose – the quickest way to get into your parasympathetic nervous system (rest & digest).

7. Listen to an entire song that gives you the feels without doing anything else.

8. Be in nature. Take your shoes off and feel the earth beneath your feet.

Studies show that mindfulness and meditation have an ability to reduce symptoms of depression, anxiety and pain… Try one of the above practices now. It takes less than a minute. Notice how you feel afterwards… Now isn’t that worth a few minutes of your day?

Head over to www.tllcollective.com to receive your free “self-care mini-retreat package”.