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Anti-Inflammatory Fall Soups (Rainbow) 🌈

Anti-Inflammatory fall soups are special because they have healthy rainbow plate and bowl goodness that’s good for the palate too. Like this fall color beet soup that can look like weeds growing in a swamp. 🌱

cold beet anti inflammatory fall soups
Beet soup recipe below 🌈

…And the swampier the better for your body! 🌈

Hot or cold is an Ayurvedic choice that in balance can be a balance in weather season and your body balance needs! Our bodies wisely know what bowl would be better for each of us. 🥣

If we listened to our body… like the way we listened to our mothers, then we help ourselves out.

But the body is usually more subtle in its approval process… showing up in deeper satisfied feelings and as your healthy body without daily symptoms.

And in Ayurvedic terms, eating hot or cold makes a difference in healthy balancing your body.

Homeostasis (balance) means healthy. And the other good “H” word:  happy.

A happy body is a happy mind.

And a happy body-mind is a happy self.

Getting to this place is often from choices we make in lifestyle, environment, and work choices.

…I know this well working in buttery situations, with kitchens that used a lot of butter earlier on in my hospitality food career.

…That was the foundation I started with that helped teach me the better ways… similar to butter smeared on a cake pan to prevent sticking.

Those were my hotel days that gradually turned into Mediterranean food restaurant days where the ingredients grew more healthy over the years…

And cold soups first found a place in my culinary world when I tasted cold Gazpacho soup.

I was planning parties for a Washington DC metro Spanish restaurant chain then.

And after that a similar bowl scene in an Italian Capitol Hill restaurant that taught cooking classes.

I was warmed up to the cold soup idea by the time I got to a Lebanese restaurant chain where recommending food menus, promoting food, and tasting was my job.

Someone has to do the hard, dirty work 😋

I learned a thing or two in those years working with the talented culinary staff and foodie guests.

I looked forward to the seasonal menus like most of us do celebrating in-season and farmers market ingredients like watermelon 🍉 in summer… and pomegranates and pumpkin in fall. 🎃

And in my lessons, I learned no matter what temps are going on outside, you can make anti-inflammatory fall soups year-round.

Like a cold beet soup (recipe below 💗). You can’t beat that…

And especially with anti-inflammatory whole food pairings that taste like heaven on earth in the mouth.

…That’s what I lived and breathed planning event menus and food tastings for thousands of catered hotel and restaurant events before I embraced how healthy the ingredients are.

And a nice bowl of soup was part of that healthy immersive experience.

These are 7 soup-er bowls birthed from that healthy spirit.

Pumpkin and Cranberry Soup 

I brewed and added seasonal Bigelow Cranberry Harvest tea that will add a crisp acidic, sweet bitter taste with apple bits, hibiscus rose hips, and licorice root. That gives a grown-up sophisticated taste vibe in the mouth.

And you can add whole cranberry juice, plus tomatoes and carrots for balancing anti-inflammatory food pairings.

I used purple carrots here that have anti-inflammatory anthocyanin polyphenols (that are also in dark color berries). Each  color has special healthy effects. 🌈

Cook carrot variety of choice (or regular carrots 🥕) until soft. Add a dash of fresh ginger to pair the taste. If you’re not sure if you like ginger, you can use ginger spice to keep it subtle or leave out.

 

 

 

 

 

 

 

 

 

 

 

Creamy Tomato Soup 

And for a more traditional taste like tomato and grilled cheese with a restaurant-like twist, you can heat up a creamy tomato bowl 🍅 adding in a creamy cheese like Camembert or Brie to get a delicious pairing. You can skip the rind or leave in.

Movin’ on to other anti-inflammatory fall soups that bring a comfort smile… 😋

Chunky Sweet Potato

Cook your sweet potatoes in water, mash, and add to a bowl.

For hot and cold balanced spices, my favorites are trio medleys like: black pepper, turmeric, and coriander.

Or for an Ayurvedic heat-cooling duo, you can use black pepper and cumin.

This is good anytime if you’re leaning into your Vata or Kapha where you’re feeling a cold body internally regardless of the weather outside.

And since both doshas (Vata/Kapha) natually run cold, I’d recommend a warm soup like this one…

Warm Mushroom Soup 

mushroom soup

 

 

 

 

 

 

 

 

Mushroom soup is always my favorite. You can turn into a porridge with warmed oats.

And you can make your own creamy mushroom soup with two simple ingredients: mushrooms and creamy cheese.

You can even use milk or yogurt if you don’t have cheese on hand.

The creamy soups were my favorite growing up… and Cream of Mushroom was high on the list.

The way I like to do it is with the double boiler method where you heat the mushrooms slowly in the inside bowl, so they don’t get as mushy like on a sautee pan.

And you can use the natural mushroom juices to flavor the soup. You can also add a little sherry like they do in restaurants if you like. But this is where I leave the heavy cream in the restaurants. 😀

And near the end of heating up cooking, add the cheese like a creamy Camembert or Brie and let it melt to your liking. Camembert has B12, calcium, and proteins.

If you mix up your cheeses, then you get different healthy benefits. 🧀 And the gourmet creamy cheeses are healthier than regular store cream cheese or Boursin (Gournay cheese) that’s the restaurant equivalent.

If you don’t like any floating cheese that doesn’t melt in your soup, you can simply sift out those pieces. I personally like kitchen sink (everything) in my soup, leaving the cheese rind (mold) and all the natural, herby, and bitter tastes.

But that’s a preference you have a choice in if you make your own soups.

To finish off, I add a dash of white pepper from a mill to lean into the umami mushroom-y taste. 🍄‍🟫

Add a few drops of balsamic vinegar and Worcestershire sauce and then I’m in Cream of Mushroom heaven.

Staying on the warming trend, this is another easy one that’s so good for you…

Warm Potato Soup 

Potato soup was the first soup I made from scratch and a good beginner soup you may have already discovered.

Earlier on I did like most… I bought my soups.

Then in 2020, like many I started making my own soups regularly. That’s when I made my first easy potato soup.

Btw, making soups is easier than making a salad ’cause there’s one star ingredient… potatoes. 🥔

That’s one sac of usually 5-lb bag of potatoes. You can add that as points to your fitness shopping routine that counts! 🎉

And then you don’t have to make extra effort to buy cans that take up space in your pantry and are usually loaded with sodium in case you’re on a DASH or MIND Diet.

Those diets btw have anti-inflammatory sentiments in mind.

Lentil Soup

And one more soup you should add to your list of anti-inflammatory fall soups is lentil soup. It’s pennies to make.

Plus, you can cook lentils faster than potatoes… like 35 minutes on a medium heat stove in case you want to have a good day start like the running hare 🐇 and not the slow turtle. 🐢

You can add coconut milk as a tasty pairing twist. And if you don’t have milk on hand, you can also use coconut flour for a curry lentil soup. Balancing spices to add: curry, turmeric, black pepper, ginger.

And finally without further ado… beet soup 🥣

bowl of beet cauliflower as one of the anti inflammatory fall soups

You can make some easy rustic comfort wheat crackers to go with your fall soups.

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Cold Beet Cauliflower Soup (Rainbow)

Course Appetizer, Soup
Cuisine American
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • beets
  • cauliflowers, cooked
  • tricolor carrots (purple, yellow, and orange carrots)
  • cherry tomatoes
  • microgreen (arugula or alfalfa sprouts)
  • crumbled goat cheese
  • cumin
  • salt and pepper
  • lemon pepper (optional)

Instructions

  • Cook carrots, beets, and cauliflower until soft. Let cool and add to a blender if serving cold soup.
  • Add blended ingredients to a bowl and garnish with the cheese, other veggies, tomatoes, and spices.

The Great British Bake Off + Happy Battenberg

The Great British Bake Off season means baking time, so that’s what this light-hearted foodie is sharing about today to lean into the happy! 😋

…And as a show fan, I get giddy like a school girl. I’ve even got my hair put up in a high up side ponytail like a teen to match my feelings. 🤸🏻

Oh, but don’t worry… this will probably be my only giddy post on the show if you’re not a fan (yet). I’ll be back on the healthy earth channel 🌱 next week… so stay tuned. 📺

…And tuning this week into The GBBO also known as the Great British Baking Show 🇬🇧 is the alarm for me (and us home bakers) that it’s time to fall B-E-ake!

But before we bake, can you guess what this is?

It’s NOT butter. And it’s not fondant even though it makes a good food illusion 💭… but neither are good to eat on its own so that rules those out.

Well, hang on to your hat (for that finished thought), and keep reading as it will make more sense when I spill the butt-ah

Btw… in the States, we like our good sense, scents, and cents, as we’re multi-faceted and have many preferences to show.

We’re similar to our neighbors across the pond where we have adopted some nifty baking ways. Isn’t that right, Rahul (our beloved Great British Bake Off friend)? 😊… and we love that! 🇺🇸

I also love that we get to idea mingle with our UK friends that unite the kingdoms through our grams (Instagram and convertable baking gram measurements). 🇬🇧

…and isn’t it about worldly T-I-M-E!? 

Cheers! 🎉 (as in thank you in Brit-English and cheers 🥂).

Oh, and did I mention we’re getting mini-Brit speaking lessons from the show’s entertainment side? 🐿️

One lesson note-to-self: I’ll now know to bring more pants than trousers and trackies to the U.K. next time. 😉

But all-in-all, we have a lot and even more in common… both countries speaking some English-variety. We’re also closest in time zones when you consider the other Old World countries.

…And GBBO o‘clock 🕰️ helps us bridge the ocean divide. 🥧

But I will add… it’s a little weird seeing the show baked creations before the episode airs on Netflix.

Ah, but a few seasons in… like most watchers from the States, I’ve gotten used to the spilled (butt-ah 🧈) beans. 🫘

Plus I grew up in the simpler dialup era so no complaints (not my style).

Which btw, I think I saw one of those ☎️ this week and a green sewing machine that brought me back to my youth where we had one of those in the house.

Plus I learned a new mini checkerboard technique a.k.a Battenbergs that I heard about from the show. 🏁

And that’s what I was baking up this week in my no-pressure tent? 🎪 Well.. sorta, but not exactly!

…I get excited about sugar talk that goes straight to my head 💭…  I forget for a brief moment that I’m a low-sugar baker in the comforts of my kitchen.

So swept back to reality, a MINI Battenberg marzipan dessert is fitting. Because a mini one has very little sugar.

…And this one is reaallly small! …Good for maybe a big Barbie food table.

But too small to bake a cake in unless you’re Barbie baking for Ken and then it’s never too small. 💖

But for the rest o us, an all easy marzipan sweet bite can be made in minutes. It’s like playing with Play-dough.

Inspiration to The Great British Baking Show mini marzipan Battenberg but with no cake

…So that’s what I turned my butter illusion into. And making a fancy pattern marzipan is still less time than baking.

But I couldn’t leave my oven cold.

Because butter talk inspires baking. Especially on The Great British Bake Off.

…So I made a healthy delicious bake, but instead of butter (or butt-ah) I used an ingredient you may or may not have heard of… MCT oil.

It sounds like a pharmacy prescribed oil, but it’s OTC… and healthy! Now we’re back on track. 🌱

The healthy fat food supports weight loss, helping the body make ketones for energy that then gives us more energy.

It’s a form of coconut oil that most or all of us know. 🥥

And so I thought only fitting to make a healthy chocolate donut.🍩

That was made coconut tasty with organic unsweetened coconut chips that also make delicious snacks on their own!

Healthy coconut flour was used to lean into the tastes of chococonut (say that 10 times). The gluten-free flour makes a denser no-rise bake that’s great for pancakes or ONE donut here…

…that’s btw how us baking peeps fit into our fave jeans so we can better thrive in our mind-bodies 😊  where we’re all slightly different tuned that’s good to celebrate in our turning world.

Speaking of jeans👖…my baking genes wouldn’t fit in The Great British Bake Off fiery baking tent. 🎪

The show competitors got that competitive gene.🙌👏🏽

…And it looks like all of them this season were very blessed.

For the rest of us, we’re watching The Great British Bake Off and doing our stress-free baking.  And on that note, you can enjoy  with a best melted chocolate dessert.

Grapefruit vs Orange Juice

Grapefruit vs orange juice is a GREAT juice. Grapefruit is a great immunity booster and has more Vitamin C than even orange juice that gets the better known rap. Neither have their own emoji so they’re on fair playing ground as far as I’m concerned 😊 🍇🟠

fresh grapefruit juice

Like grapes that grow in bunches, that’s where grapefruits got their name originally. 🍇 I’m thinking… mocktail wine idea. 💡

Grapefruit juice is punchy and sweet bitter compared to acidic OJ. The note endings are tart compared to bitter.

These climate changing days, you can find citrus before their winter citrus season and sometimes year-round.

Growing up, I drank grapefruit juice A BUNCH in the winter. So for me, it’s the preferred juice punch… and maybe for YOU TOO! 🤔

You can make your own homemade fresh juices today. They are pure and not concentrated. And the best part is when you make your own, artificial sugar isn’t added back in.

Fresh Grapefruit vs Orange Juice

And with fresh squeezed juices you don’t need that as the fruits themselves are sweet enough.

…I can say that being a hardcore sweet tooth (Vata 🙋🏻‍♀️) who has adapted to better tasting ways that are also more healthy (less sugar adds)! How is that possible?? Gratefully, it is.

And in grapefruit vs orange juice talk, if you choose the sweeter fruits like Cara Cara or navel oranges you will have a calming fresh orange juice that moves through your parasympathetic nerves.

There are over 400 orange types and over 20 grapefruit types.

With grapefruits, the more vibrant and gem color interiors are usually sweeter, where a pink grapefruit is a probably on the medium end.

Grapefruit juice is a perfect example. It has the tangy quality with some ending sweet notes.

For a kid, that’s a lot like pink lemonade that wins points. 💕

Plus, grapefruits are giant-size GREAT big fruits so you’re bound to quench your thirst that helps weight loss.

Anti-Inflammatory Grapefruits

Grapefruits are healthy illusions. Don’t let the translucent light pink to bursting pink colors fool you into thinking they’re light in vitamins.

Because actually grapefruits carry a few rainbow qualities… 🌈

They have  beta-carotene polyphenols like carrots and sweet potatoes, and also lycopene like tomatoes. 

…Grapefruits are also  good for the skin and counteracting skin inflammations that we all give a thumbs up to. 👍

So that makes a well-rounded grapefruit, anti-inflammatory drink experience all around.

AND Grapefruits are loaded with fiber, so they make for a great breakfast accompaniment.

And that reminds me… 💭

I remember the fancy modern buffets I went to on some brunch weekends with my DC metro gang that included a lightly caramelized half grapefruit where you could spoon out each individual juicy wedge.

Special food occasions like that call for special spoons with jagged edges that kinda look like shovels to do the heavy lifting. No juice was lost and no conversation was missed..

In brunch food talk, that was as juicy as a cherry-on-top that always gets noticed like a Ruby Red grapefruit color. 🍒

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Grapefruit Juice Mocktail

Course Breakfast
Cuisine American

Ingredients

  • 1-2 grapefruit with pulp
  • 1 oz pineapple juice
  • mint leaf or ginger

Instructions

  • Squeeze juices leaving in pulp and stir. Garnish with a mint leaf or crystallized ginger.

Mango Lassi Smoothie Spiced Drink

Mango lassi was a drink I discovered working for a Lebanese restaurant chain planning parties where they sold lassi drinks in a market.

…And this inspired drink is a cross between a yogurt drink and a smoothie great for breakfast starters that you can make! 🥤

mango lassi smoothie.
Mango lassi smoothie with Ayurvedic spices. 🥭

While lassi was a new drink for me at the time, it’s known as “the original smoothie.” It has been around for centuries in the Eastern hemisphere.

Whether it’s new to your senses or not, it’s an Ayurvedic beverage that can balance your senses.

What makes mango lassi different than other fruit smoothies is the Ayurvedic balancing spices… like the 3 C’s.

Traditionally, cumin, cayenne, and cinnamon are balancing for Pitta, Kapha, and Vata.

…But not all combined together as fire, wind, and earth is one big storm!

You can make your own special blend that’s good for your body and the season you’re in.

This lassi recipe is geared toward balancing Vata, so it’s a sweeter smoothie and the spice choices reflect that. 🧡

You can save the cayenne and cumin for cooler and warmer days, and for Pitta and Kapha drinks.

Or adjust the subtle spice blend to your today’s balancing tastes.

One taste that stays the same in any mango lassi is the tangy flavor coming from the yogurt ingredient.

Plus, to lean into the tart taste, a unique new ingredient added here is tamarind that’s one sour fruit… like think 5x lemons. 🍋

Wheww… and it’s good that sour is another balancing Vata taste where sweet and sour balance each other.

You can purchase tamarind in a paste form and it will last longer. With the sticky paste form, you can cut and smooth out the paste with a knife, or pull out small sticky pieces that’ll give you sticky fingers.

It’s a deep maroon crimson color in case you’re looking for the ingredient and don’t know what to look for.

…Or you can use the tamarind spice or powder versions that won’t be as potent-concentrated, but will still change your drink experience to a new one you may not have had before.

You can even douse on your sweet mango.

With any extra mango, you can opt to make mango juice which is one of my faves. Single mangoes can be easy to find in grocery stores and inexpensive compared to other fruits like oranges that usually come in a bigger bag.

And if you’re comparing healthy fruit juices, mangoes in mango juice vs. orange juice is higher in beta-carotene and still high in Vitamin C. So it’s a good and healthy alternative. 🥭

For healthy inspiration and other delicious anti-inflammatory smoothie recipes 🌈 , get the free 7-day Healthy Smoothie Recipe Guide while it’s available.

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Mango Lassi Smoothie

A balancing morning yogurt drink with tangy, fruity, and sweet spice flavors.. a new old twist on a smoothie.
Course Breakfast, brunch
Cuisine Indian, middle eastern
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1/2 cup Greek yogurt,
  • 1/3 cup mango, cut
  • 1 tsp cinnamon
  • 1/2 tsp cardamom
  • water
  • 3 tbsp tamarind, paste into small pieces

Instructions

  • Pour the liquid part of the yogurt container into your blender tool. The liquid will sink to the lowest yogurt level. Add semi-solid yogurt and water to consistency. Blend with mango chunks, tamarind, and spices.

 

Apple Galette with Lemon (Low Sugar)

Apple galette is a gala event with Gala Apples like these… or any organic red apples you can get your hands on apple picking!
apple galette table with Gala apples.

Below is an easy apple galette pastry recipe that need no proofing. And the proof is when you make them (…and in photos below 😊).

They are made even more tasty sweet tart good with baked lemon.

If you’ve never had a baked lemon, you’re ready to be taken to a whole new lemon experience from the juicy bright citrusy one to a cooler weather vibe… but still prepare to pucker up! 🍋

So this occasion is a zesty candied lemon and apple event all-in-one. 🎉 And once-upon-a-time I spent my entire week dreaming up event tables with clients… and now I’m doing the same for you.

You can lean into the stuffed candy apples that are fun, easy, and healthy snacks to make that take less effort than apple bobbing… that’s an old apple water in a barrel game like juggling🤹

For this snack apple making craft, be sure to source organic apples for these desserts with the skin-on… where the skin stays on and you get all the fiber and anti-inflammatory vitamin benefits.

…Plus, there’s no waste to handle that’s good for our world that isn’t daily compostable just yet (Debby-Downer wah-wah-wah). 

…But hopeful it’s in the works… I believe. 🙏  And we have workarounds today like eating all the edible parts that’s not hard to do.

Which btw, you can do this sustainability move with fresh homemade juice too.

And for these apples, add some cinnamon to your apple-lemon (sweet and sour) for an irresistible zingy pairing. Add a douse of cinnamon that’s good for anxious energies. And cardamom if you want energy-energy. ⚡️

And when it comes out of the oven baked and spiced, you get to be transported a happy nostalgic mood through your senses. 💭

…Do you remember your first apple pie? I remember the apple pie 🥧 store where I grew up. It was out a ways that’s now a bustling town and part of the area I grew up in.

baked apple galette with lemon.

And in those happy memory vibes, you can make your own apple galette dessert in the shape you like 🥧, comfort of your kitchen and do no traveling… and have a cozy home and enjoyable experience no matter what the weather is outside.

As the Danes say, Hygge! 🎉

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Easy Apple Galette (No Proofing)

If you want to lean into apple vibes with sweet and tart, then this is a good easy bake.
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • organic medium apples (red)
  • cinnamon
  • 1 cup flour of choice
  • 1-1/2 cup dry oats
  • lemon, cut in wedges
  • lemon curd
  • honey or maple syrup to shine
  • 2 tbsp cold butter
  • cold water

Instructions

  • This will make a galette for 3 rows of medium sized apples.
  • Prepare lemon curd on the stove. I low heat warm two eggs, lemon juice and zest, 1 tbsp butter and 1 tbsp flour stirring constantly for a few minutes until flour is fully blended in. I purposefully leave out sugar, but you can add some if you choose. Honey can be added at the end as shine. Let curd cool and refrigerate to help thicken while you prepare the rest of the steps. Save 2 thinly sliced lemons cut in half moons for decoration and taste.
  • Prepare oat flour: pulse or grind oat into fine flour.
  • Make the pastry shell: hand blend flours, cold butter, and add enough cold water to create a dough disc. Roll out onto your baking pan and create the pastry shape you like.
  • Cut two sides of the apple up to the core so you get the arch sides. Cut into thin strips and keep each side intact. Add to the pastry shell along ith lemon slices.
  • Add cinnamon on top and brush lemon curd throughout your galette.
  • Bake at 325°F/165°C for about 75 minutes or 350°F/180°C for about an hour until deep golden brown. I usually turn the oven off around the hour mark and leave in oven another 15 minutes.
  • About 15 minutes before turning off the oven heat, brush honey or syrup on pastry top and sides for additional shine and sweetness.