Comfort Foods to Fight Inflammation

According to the Center for Disease Control and the Crohn’s and Colitis Foundation of America, Inflammatory Bowel Disease consists mainly of two conditions, Crohn’s Disease and Ulcerative Colitis that are characterized by chronic inflammation of the gastrointestinal (GI) tract.

The GI tract consists of the mouth, esophagus, stomach, small intestine, and large intestine.  These organs are responsible for the digestion of food, absorption of nutrients, and elimination of wastes and toxins.  When they become inflamed, digestion, absorption and elimination are compromised resulting in malnutrition and weight loss.  Symptoms of Crohn’s Disease and Ulcerated Colitis may include abdominal cramping, diarrhea, decreased appetite, weight loss, malnutrition, fever, night sweats, rectal bleeding, and fatigue.

People suffering from the effects of IBD can have extreme symptoms that decrease the appetite and can lead to malnourishment.  IBD symptoms such as inflammation reduces the absorption resulting in significant nutritional deficiencies. 

Most research indicates that a nutritional, healthy diet should be consumed to ensure the proper intake of nutrients.  This recipe contains ingredients that are nutrient dense and helps alleviate the symptoms of inflammation.

Food can have a tremendous effect on how we feel.  When a soup, made from scratch, contains the right combination of spices and vegetables it can have a warming and comforting effect.  The main ingredients in this soup used to alleviate inflammation include broccoli, turmeric, bone broth, and sweet potato. 

  • Broccoli and sweet potato contain beta carotene, for tissue healing and supporting the immune system. 
  • Sweet potato also contains anthocyanins that help reduce inflammation. 
  • Turmeric contains curcumin a strong anti-inflammatory. 
  • Black pepper contains piperine important to the absorption of curcumin. 
  • Bone broth contains the amino acid, glutamine. Amino acids are the building blocks of protein that helps to stimulate the immune system to support tissue repair.
  • This recipe is also gluten and dairy free, as both may contribute to inflammation.

Broccoli, Cauliflower and Sweet Potato Soup

Bone Broth

Prep time:  15 min.
Cook Time:  8 to 24 hrs.
Yields:  6 cups

Ingredients

  • Bones and skin from one roast chicken (organic, free run)
  • 6 ½ cups filtered water
  • 1 large onion, quartered
  • 1 garlic clove
  • 2 carrots, cut in large pieces
  • 2 stalks of celery, cut in large pieces

Method

  1. Place all ingredients into a slow cooker and cover.  Cook on low for 8 to 24 hours. 
  2. Once complete, remove the bones and vegetables and discard them. 
  3. Strain the broth through a fine mesh strainer lined with cheese cloth. 
  4. This should make nearly 6 cups of bone broth. 
  5. If it isn’t 6 cups, add additional water to make up the difference.  Set aside.

Broccoli, Cauliflower and Sweet Potato Soup

Prep time:  20 min.
Cook Time:  30 min.
Yields:  12 cups

Ingredients

  • 1 tbsp. coconut oil
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 tbsp. minced garlic
  • 2 tsp ground turmeric
  • 4 cups medium diced sweet potatoes
  • 2 cups chopped cauliflower
  • 2 cups chopped broccoli
  • 6 cups bone broth
  • ¼ tsp black pepper (or to taste)

Method

  1. Melt coconut oil in a large pot over medium heat
  2. Add onion, celery, garlic, and turmeric.  Sauté until onions are translucent.
  3. Add in sweet potatoes and bone broth.
  4. Bring to a slow boil and simmer over low heat until sweet potatoes are tender.
  5. Add in cauliflower and broccoli, simmer until cooked.
  6. When vegetables are cooked, remove from heat and let cool slightly.
  7. Once cooled, blend in a high speed blender until smooth.
  8. Serve and enjoy.