“Eat Clean” Video: My Go-To 10 Minute Vegetable Soup

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As I mentioned the other day, I was recently interviewed by Jackie Wicks, co-founder of PEERtrainer . Before we started the interview Jackie and I were chit-chatting about strategies we both use to ”eat clean” and follow a healthy whole foods diet even though we are both busy moms.

Take Time Out for the Grocery

I think one of the number one things that helps me stay on track is making sure I go to the grocery on a set day everyday of the week. This sounds easier than it really is because I have to admit, it’s sometimes a real drag to go to the grocery. But, in my book, grocery store visits are essential if want to eat healthy. The only way to consistently ”eat clean” is to have healthy whole foods on hand, especially when hunger strikes.

I’m someone who hates to be hungry. But, as long as I have a pantry and fridge full of healthy (and tasty!) whole foods I find it’s really not hard to ‘eat clean” and eat healthy at all. I also always have a few prepared staples on hand too, such as chopped fresh vegetables, a large bowl of cooked whole grains (perfect for adding to soups, transforming into a pilaf, sprucing up a salad, etc), fresh fruits, “nut crumbs”, homemade salad dressings, etc.

Vegetable Soup is a Good & Filling Staple to Keep On Hand

Jackie from PEERtrainer said one of the things she loves to keep on hand is a big batch of homemade vegetable soup. We are both BIG fans of eating tons and tons of veggies and when she mentioned the soup idea I couldn’t believe I hadn’t thought of that myself! Vegetable soup is a brilliant way to get to pack a nutrient-rich, calorie-poor punch in a super tasty, ultra creamy big yummy bowl.  Here’s a LINK to Jackie making her version of creamy vegetable soup.

My soup version is similar to Jackie’s, but I use slightly different vegetables. I also sauté some of the vegetables in my soup in a little bit of extra virgin coconut oil, which helps give them a super rich taste. By the way, extra virgin coconut oil is not the demon fat many people think it is. Yes, extra virgin coconut oil contains saturated fat, but it’s a tropical PLANT based saturated fat and therefore has an entirely different chemical structure than the ANIMAL saturated fat we encourage people to limit their intake of. In other words, extra virgin coconut oil absolutely cannot be put in the same category as lard, butter or bacon fat. Research showing coconut oil can be part of a heart-healthy diet goes back thirty years where scientists discovered Trobriand Islanders who consumed about 80 percent of their calories from coconut and coconut oil had extremely low levels of heart disease. More recent epidemiological studies have shown that diets rich in extra virgin coconut oil and coconuts do not, as previously thought, lead to heart disease. There’s also a correlation between high intake of coconut and lack of obesity. Some research is starting to hint that the MCT’s in extra virgin coconut oil may even increase calorie expenditure and facilitate weight loss. I’m not suggesting you start glugging coconut oil for weight loss or heart health, but I’m saying it’s absolutely not a bad fat in moderation. One quick thing to point out though…as with all foods, quality counts! You absolutely do not want to buy the cheap and processed versions of coconut oil. Make sure you look for “Extra Virgin” on the label (we especially love Barlean’s brand) to ensure your oil is nutritionally superior and has not been deodorized, bleached or refined. (For a more in-depth article on coconut oil click HERE)

Ok! On with the soup!!!

Eat Clean Recipe

Go-To 10 Minute Vegetable Soup

Serves: 6-8

• 1 tablespoon extra virgin coconut oil (such as Barlean’s brand) 
• 3-4 cloves garlic, chopped 
• 1/2 inch fresh ginger, chopped 
• 1 red onion, coarsely chopped 
• 2 or 3 carrots, coarsely chopped  
• Sea salt (such as Costco’s Kirkland brand), to taste  
• 1 package (10-ounces) frozen chopped spinach, thawed 
• 1 package (10-ounces) frozen butternut squash, semi-thawed 
• 3 to 4 cups organic vegetable broth (such as Pacific Natural Foods brand)
• Juice and pulp from 1 whole lime
• Dash of coriander (about 1/2 teaspoon), optional

1. Heat the extra virgin coconut oil in a large heavy soup pot over medium-high heat. Add the garlic and ginger and sauté briefly, about 30 seconds. Add the onion and carrots. Sauté 2-3 minutes, or until just tender. Season lightly with salt to taste.
2. Add the spinach and butternut squash. Add the vegetable broth, lime and coriander. Simmer 2-3 minutes.
3. Use a hand-held stick blender to process vegetables into a creamy soup (alternatively you can wait until the soup cools and then transfer it in batches to a blender and process until smooth and creamy.) Serve warm.

**Soup will keep for 3-4 days in the refrigerator stored in a covered container.

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