Potato Leek Soup
What is one vegetable you haven't tried cooking with? Maybe it's a leek!
I encourage my clients to eat a diversity of fruits & vegetables because different plants contain different phytonutrients & healing properties. It's the diversity of plants in your diet that contribute to a healthy gut microbiome, which is critical for overall health & longevity!
The leek is a sister plant to onion & garlic and is a part of the allium family of veggies.
Health benefits of leeks:
→Great source of vitamins A, K, & C, as well as folate
→Rich in prebiotics (inulin), which feed the beneficial bacteria in the gut
→Contain organosulfur compounds that are responsible for leeks antibacterial, antiviral & anticancer properties.
~To activate these properties, wait 10 minutes after chopping the leeks (or onions & garlic). This activates the enzyme that converts alliin into allicin, and allicin is what creates these powerful properties!
You can chop and sautee the white part of the leek, and add it to any dish. Just like you would with onion or garlic.
For the recipe, I recommend using coconut milk instead of milk or cream. Here’s why:
1. One issue with dairy occurs when the body is not able to break down the lactose – otherwise known as lactose intolerance. This occurs when the small intestine is not producing the enzyme lactase.
While it is commonly thought that the minority of the general public has this issue, the reality is that OVER 65% of the worldwide population, and up to 90% in some cultures, has an issue creating enough lactase.
2. The protein called beta-casein found in dairy is another major issue. Casein is one of the main factors that increase INFLAMMATION in the body and can lead to DIGESTIVE ISSUES.
3. Casein fragments called casomorphins are a casein-derived morphine-like compound. Basically, dairy protein has opiate molecules built-in. When consumed, these fragments attach to the same brain receptors that heroin and other narcotics attach to. Dairy is addicting!
Some benefits of going dairy-free include less bloating, clearer skin, less oxidative stress, & improved digestion.
Potato Leek Soup
Cozy and comforting, this Potato Leek Soup recipe combines potatoes, leeks, and broth for a simple homemade soup.
Cook time: 60 mins | Servings: 5
INGREDIENTS
2 Leeks
1/2 yellow onion, diced
4 cloves garlic, minced
4 russet potatoes, peeled and diced large
32 oz. vegetable broth
1/2 cup coconut milk. I use the Native Forest canned coconut milk.
2 tsp. dried thyme
2 bay leaves
salt and pepper, to taste
INSTRUCTIONS
1. Cut off the root ends and thick dark green parts of the Leeks and discard. Now, cut in half lengthwise. Rinse very well under cold, running water. Leeks hide sand in there very well so make sure they are nice and clean. Now, slice the leeks thin.
2. Heat 2 tbsp olive oil over medium-high heat. When hot, add the leek, garlic and onion, saute with a little salt and pepper until tender, about 5 minutes.
3. Add in the potatoes, the broth, a little more salt and pepper (to taste), the thyme, and the bay leaves. Bring to a boil, then reduce heat to simmer. Cover and let cook until the potatoes are fall-apart fork-tender, about 40 minutes.
4. Remove and discard the bay leaves.
5. Blend the soup using an immersion blender OR in batches in a blender until creamy and smooth.
6. Stir in the coconut milk and, if needed, add addition broth to get the soup to your desired consistency.
7. Taste and add more salt and pepper, if needed.