This nourishing soup is a great winter warmer, yet light and fresh at the same time. Apples serve as a prebiotic food. They contain butyrate, a short chain fatty acid, which feeds the beneficial gut bacteria.
Fennel is a also a prebiotic, helping to nurture your gut health. The health benefits of the root & the frond/leaf add different value to your beautiful body, with a little iron & other minerals in the fronds
Choose produce which is as local and naturally grown as possible.
Ingredients
2 granny smith apples – peel & diced
3 fennel bulbs-Save the tops & finely chop for a generous garnish
1 parsnip – chopped
1-2 celery stalks, chopped
3 garlic cloves
Juice of 1 lemon
1 onion – peeled and diced
4 cups broth of choice. (I used veggie stock, but chicken bone broth would be nutritious & add flavour)
Sea salt & black pepper to taste
1 tsp curry paste or Dijon mustard
2 tablespoons avocado oil (or olive oil & real butter) for sauteing.
Method
Heat the oil over a medium heat. Sauté the onion, celery until softened, add the garlic for a minute too
Add the mustard or curry paste
Add the stock, chopped fennel bulbs & apple
Bring to the boil, then simmer for around 35 mins
Add the lemon juice, salt & pepper
When cooled a little, blend with a stick blender.
Serve
Add some coconut cream, cashew cream, feta cheese or natural yoghurt. I used cashew cream here. (see blog 30th March 2021)
Add a generous amount of the chopped fennel tops and a piece of dried apple.
Nutrition.
I happily eat veggie soups any time of year or anytime of day! They are a great way to provide your body with nutrient rich foods. Fuel your body: swap classic “empty” foods at morning tea, enjoy a small bowl of soup!
Apples and celery provide good carbohydrate value, for energy, and fibre for a healthy gut.
Fennel is a good source of manganese, magnesium & potassium – great for heart health- It is high in fibre and contains small amounts of iron and calcium. The seeds are also nutritious and provide good flavour & interest to many recipes.
Notes:
For the cashew cream, see blog on 30th March 2021
Experiment with differnet stock & swapping the parsnip for potatoes, or adding some more spuds to create a soup which is less sweet.
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Stay healthy xox
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