Balancing Nutrition and Comfort with Cozy Winter Soups

Cozying up with a nutritious soup in winter is all about balancing comfort, flavor, and wholesome ingredients—and it can also be a powerful tool for cancer prevention. Research suggests that diets rich in colorful vegetables, lean proteins, whole grains, and healthy fats are associated with lower cancer risks, particularly for breast and colon cancers. 1

By choosing ingredients that are packed with antioxidants, fiber, and anti-inflammatory compounds, you’re not just warming up; you’re actively nourishing your body to build resilience against disease.

Here’s how you can make the experience feel extra cozy while still being packed with nutrients:

1.  Start with a Flavourful Base

Begin with a rich broth—either vegetable, chicken, or bone broth. Homemade broth is great, but store-bought works too if you’re short on time. The base adds depth of flavour and keeps the soup warming without being too heavy.

2.  Go for Seasonal Veggies

Winter is full of hearty, nutritious vegetables like carrots, parsnips, sweet potatoes, squash, kale, and leeks. These not only add flavour, fiber, and essential vitamins but also deliver antioxidants like beta-carotene and flavonoids that combat cellular damage. Roasting some of them first intensifies the flavour and brings out their natural sweetness!

3.  Give it a Protein Punch

Adding lean proteins like chicken, turkey, beans, lentils, or even tofu can turn your soup into a filling meal. Plant-based proteins like beans and legumes offer plenty of protein and fiber and have been linked to a reduced risk of colon cancer. 2

4.  Incorporate Whole Grains

Incorporating grains like quinoa, barley, or farro or starchy veggies like potatoes or butternut squash adds a hearty element that keeps you full longer. Whole grains are high in fiber, which is especially important for digestive health and colon cancer prevention. If you’re going for a creamy texture, blending some of the potatoes or squash into the soup creates a naturally velvety base. 

5. Spice it Up!

Fresh herbs like thyme, rosemary, or parsley add brightness, while spices like turmeric, cumin, paprika, or cinnamon give warmth and complexity while adding anti-inflammatory benefits. Turmeric, in particular, contains curcumin, a compound known for its potential cancer-preventive properties. A pinch of cayenne can also add a subtle kick if you want to warm up even more.

6.  Add Some Healthy Fats

A drizzle of olive oil, a dollop of coconut milk, or a spoonful of nut butter can add creaminess and healthy fats to the soup, which are essential for nutrient absorption and hormone regulation, making it more satisfying and giving it a rich, smooth texture. 

7.  Toppings for Texture and Extra Nutrition

Toasted seeds (like pumpkin or sunflower), a sprinkle of nutritional yeast, or a spoonful of yogurt can add some crunch, tang, and an extra dose of cancer-fighting nutrients, such as zinc and probiotics.

Whether you’re enjoying a hearty bowl on a cold evening or preparing for the week ahead, winter soups are a delicious way to combine comfort with cancer-fighting nutrition. Embrace the season and take small, nourishing steps toward prevention and wellness!

References:

1. Mayo Clinic Health System. (n.d.). Plant power to lower cancer risk. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/plant-power-to-lower-cancer-risk

2. PubMed. (2022). Legume consumption and reduced risk of colorectal cancer: A meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/35622305

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to www.marshafenwicknutrition.com

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