“Rainbow” Phyto-nutrient Soup

WOMEN

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“Phyto” means plants.  Plants have thousands of nutrients, especially green plants (e.g., spinach, kale, etc.) that are critical to your health. 

The scientific evidence is compelling.  Populations that eat a predominantly plant-based diet and avoid dairy, processed/smoked meat, & eggs, & significantly limit their consumption of red meat, poultry, etc., live longer, more productive & disease-free lives.  The U.S. ranks 45^th in the world in life expectancy, mainly because of our high saturated fat, high processed foods diets.  Thus, we recommend the foods that the top 10 nations eat.  For example, the longest living active women are from Okinawa in Japan (ranks 2^nd in life expectancy; Monaco is number one). Okinawan women have the most active centenarians. Okinawa has more people over 100 years old per 100,000 population than anywhere else in the world. One of the staples of their mainly plant-based diet is Purple Sweet Potatoes. So, we added them to our recipes. They also eat whole food soy and have less cancer, menopause, heart disease, etc., and their sex hormones remain relatively higher later in their lives.  American women are four to five times more likely to be diagnosed with breast cancer than Japanese women. Yet, Japanese women who move to the U.S. and adopt our diet have similar cancer rates. 

The ingredients in this blended soup recipe specifically target women health issues – Cardiovascular Disease (CVD), cancer (breast, ovarian, etc.), menopause, and Osteoporosis/Osteopenia.  This recipe also has brain & eye healthy ingredients, specifically to prevent Alzheimer’s and dementia. 

Note: We have a Men’s version of this blended soup on the website. So, please share with the men in your life. 

CANCER – According to several research studies, the ingredients in this soup have anti-cancer properties, especially the onions/leeks, garlic, cruciferous vegetables (broccoli, & broccoli sprouts, cauliflower, kale, etc.), seeds, mushrooms, green vegetables, green tea, stewed/steamed tomatoes (Lycopene), Flaxseed powder, & beans. This soup targets all cancer but has some specific ingredients that target breast & prostate cancer, two of the leading causes of cancer death for Americans. 

Cardiovascular Disease (CVD) – A plant-based diet, especially with dark green leafy vegetables, is your best defense against CVD. The ingredients in this soup are indeed heart-healthy. 

Tip – Wash vegetables in a one-part salt, 10-parts water solution and then rinse with tap water.  Salt water wash is the most effective way to remove pesticides from vegetables.  Even organic vegetables may have some pesticide residue.

 

• Lower number of tablespoons, etc., are for 32 oz blenders.  Higher number is for 64 oz blenders

INGREDIENTS:

1. One can of Tomato Paste, Stewed Tomatoes, or Steam (approx. 10 minutes) one large Tomato or 2-3 Roma tomatoes (Heat activates the Lycopene in tomatoes – Lycopene is a cancer fighting antioxidant & may be effective in preventing & in some cases, fighting ovarian, breast, prostate, skin, etc., cancer
   • If you are a cancer patient or survivor, consider adding ½ jar or packet of Sun-dried tomatoes = highest concentration of Lycopene.  The men in your life need Lycopene for their prostate, so add it to their diet.
2. 2-3 Garlic Cloves (number one cancer-fighting vegetable)
3. 1/4 – 1/2 Purple Onion (number two cancer-fighting vegetable)
4. 1 stalk of Leeks     “         “       “       “          “
5. 1/4 – 1/2 Red Bell Pepper (more than 200 percent of your daily vitamin C intake, a great source of vitamin B6 & folate, helps support healthy night vision, & packed with antioxidants.)
6. Handful of raw & steamed/boiled Organic Baby Spinach

1. • Raw = folate, vitamin C, niacin, riboflavin, and potassium; &,
   • Steamed/Boiled = absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, Lutein, and Zeaxanthin (L/Z), which are critical to brain & eye health). These ingredients become more absorbable when activated by the heat. Squeeze ½ lemon on the cooked spinach to make the calcium & iron more absorbable.
2. Handful of raw & steamed/boiled Organic Kale

1. • Raw is best for fighting cancer;
   • Steamed/cooked is best for brain & eye health & lowering cholesterol. Highest concentration of L/Z
   • L/Z are potentially preventive for dementia & Alzheimer’s  However, will not treat Alzheimer’s once the disease is onset.  So, eat plenty of L/Z vegetables DAILY to reduce the risk.
   • Add a teaspoon of MUSTARD SEED POWDER to the steamed/boiled Kale to activate the antioxidant Sulforaphane AFTER IT’S COOLED to room temperature or less than 150 degrees.
2. Two stalks of Bok Choytewed &  (high concentration of calcium; critical to bone health)
3. One – Two tablespoons of sliced Almonds – critical to preventing Osteoporosis/Osteopenia (inhibit Osteoclast = when your body scavenges your bones for calcium, making them more brittle and subject to breakage)
4. Four – Six Organic Prunes – critical to preventing Osteoporosis/Osteopenia (“up regulate” bone formation = Osteoblast).
5. Handful of Arugula (highest nitric oxide food – critical to blood flow = transporting nutrients to your vital organs, e.g., brain, sexual organs, etc.
6. Four ounces of RINSED Broccoli Sprouts (highest concentration of the antioxidant Sulforaphane, a minimum of 10 times more than broccoli florets – prevents/fights cancer, detoxifies, lowers cholesterol, reduces cardiovascular disease risks, etc.).  If you have cancer or are in remission, then you need to heat your broccoli sprouts first.  Heating will produce up to 3.5 times the antioxidant Sulforaphane. See the special instructions on the next page below the Directions.
   • OR, 2-3 Raw or Steamed** Broccoli Florets (Steam for about 5 minutes if you have a thyroid condition).
7. 2-3 Raw or Steamed** Cauliflower Florets (Steam for about 5 minutes = same thyroid reason)
8. ¼ Raw & Steamed** Purple (Red) Cabbage (Boosts the Immune System, Fights Inflammation and Arthritis, Aids Healthy Bones and Reduces the Risk of Osteoporosis, Promotes a Healthy Gut) Cooking aids in the absorption some nutrients.
   • **Must add a teaspoon-tablespoon of MUSTARD SEED POWDER for STEAMED broccoli, cauliflower & cabbage (AFTER THEY’VE COOLED) to activate the enzyme that activates Sulforaphane.
9. 3-4 Organic Baby Carrots (beta carotene)
10. One-two stalks of Organic Celery (digestion, antioxidants, anti-inflammatory, fiber, etc)
11. ½ teaspoon of Thyme (blood pressure, immune system, great seasoning)ale
12. One tablespoon of Chia Seeds (fiber, protein, omega 3, heart healthy, important bone nutrients/minerals, lowers blood sugar, & antioxidants – may promote weight loss)
13. Three tablespoons of Flax Seed Meal or Powder (Lignans that fight cancer, especially breast & prostate cancer)
14. One tablespoon of Hemp Seeds (protein, omega 3, etc)
15. One tablespoon of Moringa (one of the most complete superfoods)
16. One tablespoon of Amla Powder (Indian Gooseberry) – Boosts immune system, lowers LDL cholesterol, heart healthy, anticancer, aids calcium absorption, etc. Purchase at major supermarkets or Asian markets.  If you can’t find it locally, purchase online HERE.
17. One-two teaspoons of Ceylon Cinnamon – Anti-Clotting actions, preventing unwanted clumping of blood platelets; anti-microbial = good enough be used as a safe preservative; Boosts brain function, cinnamon improved participants’ scores on tasks related to attentional processes, virtual recognition memory, working memory, and visual-motor speed while working on a computer-based program. Natural preservative. GL = 1

• Ceylon Cinnamon is the best because it has less Coumarins = blood thinner. The other version, Cassia (very common) has higher levels of Coumarins and should be consumed in moderation & not over an extended period of time.  Frontier Spices produces Ceylon cinnamon.  You can find Frontier spices in Whole Foods & other high-end grocery stores. If you can’t find it locally, then Click Here to order 3.5 oz or 16 oz size (cheaper per ounce).  In fact, it may be cheaper online.

1. One tablespoon of Turmeric Golden Paste (Turmeric, Extra Virgin Olive Oil or Avocado Oil,  fresh ground black pepper & Ceylon Cinnamon) The active ingredient curcumin in Turmeric is better absorbed in the presence of oil & black pepper. See instructions on how to make it below.
2. ½ – one tablespoon of Dulse Seaweed Flakes – high in iodine, iron and potassium, in addition to being a good source of manganese, sodium, calcium and zinc, vitamin B12, protein, etc.  8 grams (0.2 oz) of Dulse has just as much Iron as 100 grams (3.5 oz) steak. Increase longevity & maintain a healthy body weight. Staple in the Asian diet. Buy Locally at an Asian market, major grocery chain (e.g., Whole Foods), or Online Here
3. ½ small or 1/3 large boiled Purple Sweet Potato with Skin (150 percent more anthocyanin antioxidants than blueberries. Boiled purple sweet potatoes are higher in antioxidants & lower in glycemic index (glucose conversion) than baked potatoes. The skin is also very high in nutrients, up to 10 times the antioxidants). Purchase at a major supermarket – Whole Foods, Wegmans, etc., or an Asian market.
   • Boil a purple sweet potato with the skin for approximately 20 minutes. Let it cool, then cut the potato into the appropriate portions, depending on the size of the potato and set aside. Wrap the remaining pieces in plastic/cellophane and freeze for future use.
4. ½-1 Avocado (heart-healthy monosaturated fat, more potassium than bananas, lowers LDL cholesterol & triglycerides) Healthy fats are essential to your health, especially your brain.
5. One pack of steamed Tempeh, one-two packs of steamed Edamame (Soy) Beans, or one BPA free can of Black Soybeans­­.
   • The Phytoestrogens in whole food soy may be beneficial to pre-menopausal and menopausal women when combined with a predominantly plant-based diet, according to recent studies. Japanese women consume this type of diet and rarely get menopausal symptoms.  In fact, there’s not a word for menopause in Japan since only approximate 14% of women there get hot flashes/flushes. Click here to view a six-minute from Dr. Greger at Nutritionsfact.org video.
6.  One – Two tablespoons of Miso Soup paste (promotes digestion & gut health via probiotics, reduces the risk of cancer, enhances the immune system, etc.)
7. One-two tablespoons of Nutritional Yeast (Fortified) – Complete protein (all nine amino acids); Vitamin B power house – excellent source of vitamin B12; trace minerals, such as zinc, selenium, manganese and molybdenum; antiviral & antibacterial. AVOID, if you have Crohn’s Disease.
8. One-Two teaspoons of ground black pepper (Helps your digestive system absorb nutrients) OR,
   • 4-6 tablets of Bioperine (Black Pepper Extract – Piperine), if you can’t tolerate black pepper.  Buy Online Here
9.  ½ – One cup of brewed Ginger Tea
10. **½ cup of Steamed White Button Mushrooms –> most effective against breast cancer (Nutritionfacts.org) (Steam mushrooms for about five – 10 minutes). OR,
    • a steamed mushroom blend (white button, shitake, maitake, oyster, etc.)
11. **One -Two cups of cold-brewed Organic Green Tea with one squeezed lemon  (number two cancer fighting fruit) Cold-brewed tea has more antioxidants. Simply add two bags to approx. 16 oz of water, stir vigorously, cover, & let it sit for 12 hours or more. OR
    • One tablespoon of Matcha Green tea powder (Matcha Green tea is higher in antioxidants) & one squeezed lemon.
      1. Lemons are the second highest cancer-fighting fruit.
    • Pour warm water into a cup & add the tablespoon of Matcha Green tea powder & one squeezed lemon. Stir thoroughly and add to the soup recipe.
    • Order -> Matcha Green Tea  (Best brand – Matcha Source – Café Grade “Gotcha”)
12.  One – Two tablespoons – Frozen/Fresh Cranberries (number one cancer-fighting fruit)

1. • Contains the antioxidant proanthocyanidins which helps prevent urinary tract infections; polyphenols in cranberries may reduce the risk of cardiovascular disease (CVD); &, nutrients in cranberries can help slow tumor progression, and can have a positive impact on prostate, liver, breast, ovarian, and colon cancers (Source – Medical News Today).
2.  Add a handful of Walnuts & Pecans (Optional).

1. • These are the highest antioxidant nuts.  Add these if you need to gain weight or are losing weight because of cancer treatment.
     1. Note: Some individuals are allergic to nuts. So, don’t add if you’re allergic to nuts.
2. ¼ – ½ Jalapeno Pepper (Optional, if you want a spicy soup)

 **Women – (Research = a population study reported in the International Journal of Cancer stated that women who consumed green tea and mushrooms (together) had a greater than 80% reduced risk of breast cancer. Lemon juice enhances the antioxidant effect of green tea up to six-fold.)

Bottom-Line – Make this blended soup to ensure you get the majority of the healthy plant-based foods you need on a daily basis.  However, you should also add most of these foods to other recipes in your diet.  Our favorite recipe books are How Not to Die Cookbook – Dr. Michael Greger and Eat to Live Quick & Easy Cookbook – Dr. Joel Fuhrman.

DIRECTIONS:

• Add all of the whole food ingredients, then add the cold brewed green tea with one squeezed lemon or Matcha green tea with one squeezed lemon, & ginger tea into the blender.
• Blend slowly to grind the ingredients, then shift to high speed until smooth. Add purified or spring water as necessary.
• Add additional Miso Soup paste based on your taste.
• Best to consume at room temperature or cold. If you heat & serve, DO NOT Microwave/BOIL or exceed 155 degrees. Temperatures above 155 will kill the enzymes that activate some of the antioxidants.
  • Consume 12 ounces or less initially, if you’re not on a high fiber diet.
• 64 oz blender (e.g., VITAMIX) – Makes Four 16-oz cups.
  • Click Here for a good price on a reconditioned VITAMIX with a 5-year warranty.
  • VITAMIX approx 2-3 minutes; Regular Blender = approx 3-4 minutes.
  • Freeze the remaining cups for consumption later. Thaw in the refrigerator the night before for consumption the next day.

 

TURMERIC GOLDEN PASTE

 

Note: there are links in this memo. Depress & HOLD CTRL & CLICK ON THE LINKS FOR MORE INFO.

• 1/2 cup turmeric powder(125 mls) – Use organic powder.  Our favorite is StarWest Organic Turmeric
• 1 cup water (250 mls)or a bit more to get desired paste consistency
• 1 teaspoon fresh ground black pepper (7.5 mls)(or even 1/2 tsp. if pepper is too irritating)
• ½ teaspoon Ceylon Cinnamon – high anti-oxidant spice and natural adjunct to turmeric, & a natural preservative. Our favorite Ceylon Cinnamon – Frontier Ceylon Cinnamon. Do not use regular cinnamon. It has a high percentage of coumarin which cannot be consumed over an extended period of time because it will overly thin your blood.
• 1/4 cup (70 ml)cold pressed Extra Virgin Olive or Avocado Oil – enhances the bio-availability of curcumin (active ingredient in turmeric) another seven to eight-fold.
• When eaten with fat (EVOO or avocado oil) as is done in India, curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby partially bypassing the liver. Remember, India (especially rural Indians) has four times fewer cases of Alzheimer’s than the U.S.  Their plant-based diet and curry (turmeric) are major factors. Watch this five-minute video.

QUICK & EASY DIRECTIONS

• Add turmeric to water in a sauce pan. Heat gently while stirring. Do this until you get a thick paste, approximately 6 to 10 min. Adjust thickness by adding some water or adding a bit more turmeric.
• Add the fresh ground black pepper & Ceylon Cinnamon. Keep stirring to ensure that all ingredients are mixed properly. 
• Remove from the heat & allow it to cool but is still warm. Add the oil. Stir until all the ingredients are thoroughly mixed.
• Allow to thoroughly cool to room temperature. Bottle in clean jar with tight-fitting lid and refrigerate it for 3-4 weeks or more.

 

HEATED BROCCOLI SPROUTS = MORE ANTIOXIDANTS

I also learned that if you heat broccoli sprouts to 158-140 degrees Fahrenheit (70-60 degrees Celsius) for 10 minutes, it kills the Epithiospecifier Protein (ESP) in the sprouts and releases 3.5 times more Sulforaphane in the sprouts.  So, cancer patients & survivors should consume heated broccoli sprouts. 

Directions – I heat a pot of water and monitor the temperature, using a store-bought digital cooking thermometer.  Once the temperature reaches 158 (70 Celsius), I reduce the heat, let the temperature settle at a little less than 158, & add the sprouts, ensuring that the temperature does not exceed 158 degrees and does not go below 140 (adding the sprouts drops the temperature). Leave them in the heated water for 10 minutes, then remove & drain them.  It’s a fairly simple process.  I either add the sprouts directly to a salad, sandwich, smoothie or “warm soup” (less than 150 degrees), and eat them, or drain them and add to a zip loc bag and freeze them for later use in my smoothies or soups.