As the days grow shorter and the weather turns crisp, many people find themselves vulnerable to seasonal colds and sniffles. At such times, a warm, hearty soup can offer both comfort and a nutritional boost.
Dr Hazel Wallace, a medical doctor and nutritionist who shares health advice with her 1.6 million Instagram followers under the handle @thefoodmedic, has shared a recipe for a sweet potato, carrot and orange soup she describes as “immune-boosting.” This dish combines a variety of ingredients known for supporting the body’s defences, making it an excellent choice to help maintain wellness during the autumn months.
To prepare the soup, begin by gently heating a splash of extra virgin olive oil in a pan. Sauté the chopped onion until soft, then add crushed garlic, grated ginger, diced carrots and chunks of sweet potato. Stir these ingredients together before seasoning with a mild chilli powder, soy sauce and vegetable stock.
Allow the mixture to simmer until the vegetables are tender. Then, blend the soup until smooth. Pour in fresh orange juice and kefir, season with salt, and warm gently without boiling to preserve the beneficial live cultures in the kefir.
Serve the finished soup with a slice of crusty bread and garnish with orange zest, fresh parsley, a sprinkle of chilli flakes and an extra swirl of kefir for added probiotic benefits.
The selected ingredients offer more than just flavour. Sweet potatoes and carrots are rich in beta-carotene, which the body converts to Vitamin A. This vitamin is crucial for maintaining the integrity of mucosal surfaces in the lungs and gut, as well as regulating immune cells. Garlic provides allicin, a compound with antimicrobial and antiviral effects, while ginger adds anti-inflammatory properties through gingerol.
Oranges contribute a valuable dose of Vitamin C, known to support various functions within the immune system and reduce susceptibility to infection. Meanwhile, kefir delivers probiotics which help foster a healthy gut microbiome, a key player in immune system regulation and potentially in shortening respiratory illness durations.
This combination of flavours and nutrients makes Dr Wallace’s soup an ideal choice for those seeking to stay warmed, comforted and well during the often challenging transition into colder weather.