Monthly Archives: October 2014

The Delicious Benefits of Soup


By Tannis Brown

This month I started to write about the bounty of fall vegetables and how important it is to continue to eat well during the winter, but I soon realized our friends in the southern hemisphere are just heading into spring. So in the spirit of a truly international patient group, I’ll try not to single out any season or region.

Although no one has specifically studied the effect diet has on pheo/para, many studies have shown that by making smart food choices, you can protect your health, feel better, and boost your ability to fight off cancer and other diseases.

Not all health problems are avoidable. Patients with known genetic mutations are acutely aware of how big a role genes play in disease progression. However, if food choices can offer protection, make us feel better and/or slow down the disease, isn’t it worth a try?

Experts agree that the best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables and fruits. It is recommended that your plate of food contain at least two-thirds vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than one-third of the plate. You don’t need to go completely vegetarian, but do try to add “whole” foods, which are foods close to their original form.

One easy way to add vegetables to your diet is by eating more soup. Many soups can be served warm (on cold winter nights) or cold (on hot summer nights). One of my favorites is broccoli soup. Broccoli is a powerhouse when it comes to nutrition, and even my kids eat broccoli when it’s served in this delicious soup disguise.

Broccoli soup recipe

  • 4 tablespoons butter, room temperature
  • 1 1/2 pounds fresh broccoli
  • 1 large onion, chopped
  • 1 carrot, chopped
  • Salt and freshly ground black pepper
  • 3 tablespoons all-purpose flour
  • 4 cups low-sodium chicken broth
  • 1/2 cup cream
  • Homemade croutons; recipe follows

Melt 4 tablespoons butter in heavy medium pot over medium-high heat. Add broccoli, onion, carrot, salt, and pepper, and sauté until onion is translucent, about 6 minutes. Add the flour and cook for 1 minute, until the flour reaches a blond color. Add stock and bring to boil.

Simmer uncovered until broccoli is tender, about 15 minutes. Pour in cream. With an immersion blender, puree the soup. Add salt and pepper to taste, and then replace the lid back on the pot. Serve hot or refrigerate and serve cold the next day. Top with homemade croutons.

Homemade croutons:

  • Day old French bread
  • Olive oil
  • Salt and freshly ground black pepper
  • 1/4 teaspoon red pepper flakes

Cut bread into cubes and place in a large bowl. Drizzle cubes with olive oil, salt, pepper and red pepper flakes. Mix well. Spread seasoned bread onto a sheet pan and bake for about 15 minute in a 400 degree oven.

Recipe adapted from

Other great soup recipes: gazpacho, butternut squash