Journal

There is no denying that soup is soothing for the soul – especially during the colder months – but it’s even better when you know that your food is packed full of nutrient-rich, organic produce. Here at JK7®, we value healthy nutrition as one of the key elements in leading a holistic, well-balanced lifestyle. It’s our aim to inspire you to healthy eating habits.

That’s why we collected some of our favorite recipes to keep you feeling healthy and satisfied this winter. Below, you will find three delicious, easy soup recipes to not only guide you on how to eat healthy, but to also pass on the power of organic nutrition.

1. Organic Beetroot Soup 

As root vegetables, beets have a plethora of health benefits. This vibrant vegetable contains an abundance of vitamins and minerals such as vitamin B and C, Phosphorus, Potassium, Iron, Nitrates, and Zinc. Plus, it has low-fat content.  

Beetroot soup is perfect for its natural detoxifying benefits as it supports overall liver health by protecting it from toxins and preventing excess fatty deposits in the organ.  

Cooking time: 20-30 minutes 

Ingredients (for 2 servings): 

• 250g organic raw beetroots  
• 1 medium carrot 
• 1 small onion 
• 3 sticks of celery  
• 30ml low fat crème fraiche (optional)  
• Salt and pepper 
• 500ml vegetable stock 
• 10ml olive oil 

Instructions: 

1. Peel and chop all the vegetables 
2. Use a heavy bottom pan to gently fry the chopped onion in olive oil until it appears soft and translucent 
3. Add the cut-up raw beetroots, carrot and celery to the pan 
4. Add stock and bring to a boil 
5. Turn down the heat and simmer until the carrot and beetroot are tender 
6. Use a hand blender or pour the soup into a food processor to blend until smooth 
7. Serve hot with a spoonful of creme fraiche swirled in

Recipe sourced from vegetarian-and-low-calorie-recipes.com. Read more here. 

 

2. Organic Sweet Potato & Ginger Soup

You may only associate sweet potatoes with Thanksgiving, but they are packed full of nutrients that make them worth having all year round. Just consuming one sweet potato provides you with a whopping 400% of your recommended daily intake of vitamin A! Other vitamins include vitamin B, C, and D that keep your eyes healthy and help support your immune system – let’s keep that winter cold at bay! Sweet potatoes are incredibly rich in carotenoids too, a natural antioxidant responsible for the bright orange characteristic color, with the power to help protect your cells from everyday damage.    

Cooking time: 20-30 minutes 

Ingredients (for 6 servings): 

• 1 white onion  
• 3 cloves of minced garlic  
• 2lbs organic sweet potatoes  
• 2 tablespoons freshly grated ginger 
• 4 cups low sodium vegetable broth  
• 1 tablespoon olive oil  
• ½ teaspoon salt 
• ¼ teaspoon white or black pepper 
• 1 cup shredded cheddar cheese  
• 2 tablespoons sliced green onion (optional) 

Instructions: 

1. Prepare your vegetables by dicing the onion and peeling and chopping the sweet potatoes into bite–sized pieces 
2. Using a large soup pot over medium–high heat, add in the olive oil and onion and sauté until tender (about 7 minutes) 
3. Add in the garlic and ginger and further sauté for 1 more minute or until fragrant 
4. Add in your sweet potatoes and season with salt and pepper 
5. Pour over the vegetable broth and bring to a boil over high heat 
6. Once boiling, reduce the heat to medium and simmer until the sweet potatoes are tender (about 10-15 minutes) 
7. Transfer the soup mixture into a food processor and blend until smooth, alternatively, use an immersion blender 
8. Return the soup to the pot over low heat and add in the cheddar cheese, stirring until melted. Taste and add more salt if desired 
9. Serve topped with green onions 

Recipe sourced from furtherfood.com. Read more here. 

 

3. Organic Broccoli-Cauliflower Soup

Did you know, one cup of broccoli or cauliflower has as much vitamin C as an orange? Broccoli is a potent source of antioxidants that helps protect your cells from radical damage and promotes healing throughout your body. It is also rich in vitamins and minerals like calcium, iron, phosphorous, vitamins A, B6, B12, D, E, and K.  

Cooking time: 20-30 minutes 

Ingredients (for 8 servings): 

• 4 cups organic broccoli florets 
• 4 cups organic cauliflower florets 
• 4 cups baby spinach 
• 3 cups low-sodium vegetable broth 
• ½ cup chopped shallots 
• ½ cup whole milk 
• ½ teaspoon salt 
• 1 cup shredded cheddar cheese 
• 2 tablespoons chopped fresh flat-leaf parsley 

 Instructions: 

1. Bring a large pot of water to boil over high heat 
2. Add broccoli and cauliflower and cook for 3 minutes 
3. Remove 2 cups of the broccoli and cauliflower florets and set them aside for later 
4. Add spinach to the pot; cook until the broccoli and cauliflower are tender, and the spinach has wilted (about 2 minutes). Drain afterwards 
5. Transfer the mixture to a food processor; add the broth and shallots, not forgetting to remove the center piece of the blender to allow steam to escape. Process until smooth (about 30 seconds) 
6. Return the pureed soup to the pot. Stir in the milk and salt 
7. Cook over medium-high heat, stirring occasionally (about 2 minutes) 
8. Top with the reserved broccoli-cauliflower mixture, cheese and parsley 

Recipe sourced from eatingwell.com. Read more here. 

 

We hope you and your family enjoy these top three winter warmers! Soups can be so easy to make and are perfect for cooking in advance in preparation for those busy weekdays when time escapes us.  

Remember, try to use organic produce whenever possible to reap all the benefits of these whole foods and apply this thinking to your skin care regime too. JK7® is here to support your quest to living a holistic life, to remind you to never compromise and only give the best to yourself.  

Explore more healthy recipes from JK7®’s journal.