This Creamy and (dreamy) Collard Yam Soup is bone-loving and vegan.
Cruciferous veggies are part of the Brassica genus of plants and are rich in vitamins and minerals as shown in the chart below. They contain a group of substances known as glucosinolates, which are sulfur-containing chemicals that may fight cancer.
I love the rich color, taste, and texture of this soup. This "cook-once-eat-twice" will make a fantastic big pot for several servings.
Oxalates are a simple, naturally occurring compound found in many plant foods, particularly vegetables.
From Tom Cowan, MD "While cruciferous veggies grow in all different colors, shapes, and sizes, they share several nutritional benefits. Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating". [I]
"In most people, only a very small amount of the oxalates consumed from food are absorbed into the bloodstream from the gut. However, in people with intestinal dysbiosis (abnormal bacteria in the gut) or inflammation, either of which could lead to “leaky gut syndrome,” the rate of absorption of oxalates might rise from the normal level of 1 to 2 percent to as high as 40 to 50 percent. In this situation, these absorbed oxalates can create a number of problems. The most well-known problem is kidney stones, which arise when an excessive amount of oxalates binds with calcium in the blood. In addition, excessive oxalate levels in the blood have been linked to painful inflammation, interference with the function of glutathione (sometimes called our master anti-oxidant), lipid peroxidation (linked with atherosclerosis), and painful joint deposits.
Other studies have shown that excessive levels of oxalates in the blood interfere with mitochondrial function and have been linked with such diverse diseases as fibromyalgia, interstitial cystitis, and possibly the autistic spectrum of disorders. Clearly, in those with compromised gut function, painful chronic inflammatory conditions, and possibly other types of inflammation, lessening the oxalate load in the diet may be a helpful intervention.
Lowering the oxalate content hopefully will give the person more time to deal with the core issue, which is to heal the gut. For those with normal gut function and little inflammation, oxalate consumption in the diet, within reason, seems not to be an issue".
Many of my bone clients are challenged by gut health.
• 1 entire bulb garlic, minced
• 1 onion, diced
• 1-2 garnet yams, diced **
• 2 big bunches of collard greens, sliced into ribbons
• 1 tsp sea salt
• 2 tsp apple cider vinegar
** contains oxalates
- Sauté onions and garlic with sea salt in a splash of water until they sweat and mingle.
- Add yams and a little more water to cover.
- Bring to a boil, then turn down to simmer until yams are soft (approximately 20 minutes).
- Put in the collard greens and more water to cover.
- Turn off the heat, cover with a lid, and let sit for a few more minutes until greens turn deep green and soften.
- Blend in small batches in a blender or in the pot with an immersion blender. Or blend in your blender.
- Add cashews and a tiny splash of cider vinegar. Blend until smooth and adjust the consistency with more water if you like it thinner.
- Taste and season with salt and pepper to your liking.
Nutrition: Calcium: 259 mg | Magnesium 90 mg | Potassium 1204 mg | MK2 0 | Protein 7 grams
In a 2011 study by the Economic Research Service at the U.S. Department of Agriculture, collard greens turned out to be cheaper than many of their fellow cruciferous vegetables in terms of average U.S. price per edible cup (chopped and cooked) [II]. In addition, 1 cup (190grams) of cooked chopped collards has 27% calcium.
Chart below from WHfoods.org supplies nutrient density of collards at a glance. [II]
From my loving bones to yours,
Irma Jennings, INHC -
Your Holistic Bone Coach
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Resources:[I] https://www.drcowansgarden.com/blogs/news/the-low-down-on-oxalates [II] WHfoods.org
recipe credit: Moira Nordholt - Feel Good Guru
Photos: Vicki Sarnoff, CHH