By @jenacovello

When Dr Will Cole and his team customized my autoimmune diet, they recommended AT LEAST 8-12 cups of leafy green vegetables per day. It overwhelmed me and I found myself unable to keep up with this protocol.  A significant problem in America is that many suffer from constipation, so having 8-12 cups of veggies per day can really help, however it felt impossible to eat sautéed veggies and salads in that capacity every day until I began making green soup. On top of the many internal benefits of this soup, one external advantage is that it makes my skin incredibly clear, glowing and beautiful while eliminating redness and rosacea. 

One of the biggest problems in America in relation to agriculture is getting enough nutritional value from your food- this is due to toxins in the air, GMO’s, glyphosate, contaminated water, herbicides and other pesticides.  A red tomato grown in America simply doesn’t hold the same nutritional value as a tomato grown in Italy with better soil and less toxins. America’s vegetables are depleted of vitamins and minerals. This is why we have to up our intake of vegetables and rely on supplements. It’s always best to get your veggie intake from a whole food source and to add in the supplementation. Supplements do not cancel out the need for you to eat vegetables from whole food sources.

Steaming a big pot of leafy greens and blending them is an easy way to increase the amounts of vitamins and minerals in your diet and consume your veggie intake for the day. It's also my secret and first step to glowing skin. If you choose to add organic bone broth, you get the benefits of amino acids, collagen and gelatin that support restful sleep, gut and skin health.  You can also add healthy fats like olive oil and ghee.

This liquid breakfast will keep you feeling full until lunch and can be customized to fit any health required diet you might be on. The best part is, it promotes better digestion. Something that hinders it is not chewing food properly which can lead to gas and bloating. Undigested food in your GI tract can attract unhealthy bacteria, which is why blending your soup is a good option. The vitamins and minerals in blended soup are easy for your body to digest and absorb. Give it a try!

Recipe: 

I like to steam whatever green vegetables I find in my fridge. Here’s an example:

1 head of broccoli 

1 head of asparagus

1 handful of parsley and cilantro (not everyone likes cilantro, I love it and it’s so healthy for you, I listed some of the benefits below)

1/2 of a zucchini

2 handfuls of kale

2 handfuls of spinach

1 clove of garlic (I do not blend it, but I add it for flavor. According to my Korean acupuncturist, root vegetables irritate me. You can read more about his method here)

A generous amount of pink salt

2 tablespoons of oil oil (you can customize this and add ghee if you like)

Lightly steam until soft, but make sure the colors are still bright green. Over-steaming depletes nutrients and vitamins. 

Once steamed, add all veggies to a blender. I add about 2 full ladles of the steamed water but you can add bone broth or veggie broth in its place. Add more salt to taste.You can watch me making it here

One tip to keep in mind is to stick to non-starchy veggies because they are low in sugar. Green leafy veggies are high in Vitamins A, C, K, magnesium, folate, fiber, antioxidants, calcium, iron and potassium. 

Here are the nutrients and benefits in the veggies I listed:

Organic Broccoli: Filled with vitamins and minerals and an incredible source of immune-boosting vitamin C. High in vitamin K, which is important for bone health, wound healing and vitamin D absorption. A good source of the B vitamin folate, vitamin A, manganese, potassium and other V vitamins. Slows down aging, better eye, teeth and gum health, prevents cancer, lowers blood pressure, blood detoxifier, protects the liver, balances the PH level, improves fertility, balances hormones and improves cognitative function. 

Organic Asparagus: High in vitamins A, K, folate, iron, copper and B vitamins as well as amino acids and antioxidants. Asparagus supports a healthy heart, fights cancer, protects against kidney stones and UTI’s, creates beautiful skin and supplies folate for a healthy pregnancy.

Organic Parsley: Abundant in folate, Vitamins A, C, K, antioxidants luteolin, apigenin, lycopene, beta-carotene and alpha carotene. Parsley contains elements in its oil that boost the immune system and help fight off carcinogens due to myristicin and alpha-thujene, among others. One of this herb’s beneficial compounds, called apigenin, has been found to “inhibit progestin-dependent synthesis of human breast cancer cells, significantly delaying the development of, and decreasing the incidence and multiplicity of mammary tumors,” according to research done in 2013 by the American Association of Cancer. Helps relieve bloating, inflammation, anemia, bad breath, arthritis, constipation and kidney stones. Parsley is important for fertility and preventing PMS.

Organic Cilantro: Organic cilantro is essential to rid the body of heavy metals and protects against oxidative stress which is linked to arthritis, cancer, Alzheimer’s and heart disease. Cilantro can help calm anxiety and improve sleep because of its natural sedative properties. It can also help to prevent UTI’s, colon cancer and neurological inflammation and settles digestive upset by producing digestive enzymes. 

Organic Zucchini: High in vitamins C and B6. Contains manganese, riboflavin, and potassium. One medium zucchini has over 50% of your daily intake of vitamin C, which protects against inflammation and clogged arteries. Contains pectin fiber which reduces inflammation and supports weight loss due to its low sugar. One cup of cooked zucchini gives you 15% of your daily value. Potassium protects the heart. Zucchini helps digestion and leaky gut, they improve constipation and can be easily digested because they’re mostly water.

Organic Kale: High in fiber, Vitamins K, A and C. Kale fights inflammation because it is so high in antioxidants. It is also high in plant based omega-3 fatty acids. Kale helps to detox the body due to the presence of isothiocyanates which help the body on the cellular level. They also help stimulate the production of phase ll enzymes which are responsible for detoxifying the body when you move your bowels. Kale supports a healthy heart and has been shown to lower cholesterol and increase the ration of healthy cholesterol by 27%.  It is a natural source of folate which helps infant brain development while you’re pregnant. 

Organic Spinach: Known as the vitamin K powerhouse. Also high vitamin A and magnesium. Spinach creates glowing skin, aids in detoxification, stabilizes blood sugar,  protects the heart and is one of the best sources of magnesium in the diet which is even preserved when it’s cooked. Magnesium protects against headaches, high blood pressure and increased risk of diabetes.

***THESE STATEMENTS HAVE NOT BEEN APPROVED OR REGULATED BY THE FDA.  WE ARE NOT DOCTORS, THEREFORE ALWAYS CONSULT WITH YOUR DOCTOR FIRST.