• Charlotte LaGuardia

Winter Veggie Soup


It's soup season! Something about cold, gray days make me crave soup. This recipe is designed to be adjusted, so if you are missing one thing, don't worry, swap it for something else!


This soup is full of fiber, antioxidants, and phytonutrients, which are incredibly helpful in fighting off colds!


Fiber - plant fibers are food for the beneficial bacteria in our micro-biome. Our micro-biome is home to more than 50% of our immune system, which influences our body's ability to fight off viruses and bacteria.

Antioxidants - these compounds are our inflammation fighters. We gain free radicals from natural processes in the body in addition to being exposed through pollutants in our food, air, clothes, and cosmetics. Our body can handle a certain amount of free radicals, however when the burden becomes too large they can cause damage to our healthy cells. Antioxidants help to quench excess free radicals, keeping the body safe.

Phytonutrients - found in the pigments and fibers of plants, these compounds were originally designed as defense mechanisms for the plant itself, however we can benefit from them as well. There are many different types of phytonutrients that all have different effects on the human body and work synergistically.


Winter Veggie Soup


6 cups vegetable broth

1 squash of choice, peeled and chopped (I used delicata)

1 cup brussels sprouts, halved

1 cup mushrooms, sliced

2 cups kale, de-stemmed & chopped

1 yellow onion, chopped

3 cloves garlic, minced

2 TBS Italian seasoning

1 TBS sea salt

2 tsp black pepper


Preheat the oven to 400 degrees, line a baking sheet with parchment paper. Add the brussels sprouts and squash, roast for 30 minutes.

In a heavy soup pot heat avocado oil and sauté garlic and onion until fragrant. Add mushrooms and kale, cook until kale is a bright green and mushrooms are soft. Add the broth, brussels, & squash, simmer for 15 minutes. Top with fresh parsley, salt and pepper to taste. Enjoy!

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