Expert Advice

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There is so much healthy goodness in this soup. It’s like a meal in a bowl. Add a few almond crackers, and the satisfaction level is on point. Plus, there are quite a few gut-building ingredients in the soup. A healthy gut supports immunity, weight control, and mood.

On top of these benefits, the soup tastes like something you would get at a high-end restaurant. Sometimes, I quadruple the recipe, portion the soup into individual servings, and freeze it for later enjoyment.

Check out the benefits of some of the soup’s key ingredients:

• Artichokes are chock-full of antioxidants, including vitamin C and folate, which is a B vitamin. Artichokes contain a high amount of fiber, which may help normalize blood sugar levels and bowel movements.¹ They also contain a special type of fiber called prebiotics, which feeds the beneficial bacteria in the gut. Prebiotics also enhance the diversity and abundance of these healthy bacteria.²
• Onions are high in vitamin C, an antioxidant that helps enhance iron absorption and immunity and protects cells from free radical damage.³ Onions are rich in B vitamins that support the nervous system, energy production, brain function, hormone production, and digestion.^4,5 They are also rich in beneficial prebiotic fiber.
• Leeks are in the onion family and have many of the same antioxidant properties. There is greater prebiotic fiber content in leeks than that in onions.
• Garlic provides the same benefits as onions and leeks but may also help support healthy blood pressure.^6,7
• Spinach is high in antioxidants and minerals such as magnesium and iron. Both are essential nutrients for energy.^8-10

It’s great to get all these health-boosting benefits in something that tastes so good! So why not consider this soup option as one small part of a well-balanced diet?

SERVES: 8

INGREDIENTS

• 4 Tbsp. butter or avocado oil
• 1 lb. chicken, shredded (optional)
• 1 medium onion, chopped
• 4 leeks, white part only, chopped
• 3 stalks celery, diced
• 3 cloves garlic, minced
• 2 cans (14 oz) artichoke hearts, chopped
• 2 Tbsp. lemon juice, or juice of 1 lemon
• 1 tsp. salt or more to taste
• 1 tsp. cracked pepper
• 4 cups chicken broth
• 1/2 cup white wine
• 1 cup unsweetened coconut cream
• 1 cup heavy cream (if a vegan version is preferred, the heavy cream can be substituted with an additional cup of coconut cream)
• 8 ounces baby spinach

DIRECTIONS

1. If adding chicken, chop into small pieces and sauté it in avocado oil until cooked through. Shred and set aside.
2. Heat oil or butter in large pot on medium heat. Add the onion, leeks, celery, garlic and cook for 5 minutes.
3. Chop artichokes into small pieces. Add to vegetable mixture. Cook for 5 minutes.
4. Add broth, lemon juice, salt, pepper and stir. Bring to a boil and reduce heat to medium. Simmer for about 15 minutes.
5. Turn heat on low and stir in heavy cream, coconut cream, and spinach. Heat for 3–5 minutes.
6. Puree the soup and pour back into the pot
7. Add the cooked chicken (or leave it out for a vegan soup) and bring to a simmer until heated through.

This delicious and healthy soup can be served with sour cream, finely grated parmesan cheese, or cilantro.

REFERENCE: 1. Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fiber and whole grains in diabetes management: Systematic review and meta-analyses. PLoS medicine, 17(3), e1003053. doi.org/10.1371/journal.pmed.1003053. 2. Bedu-Ferrari C, Biscarrat P, Langella P, Cherbuy C. Prebiotics and the Human Gut Microbiota: From Breakdown Mechanisms to the Impact on Metabolic Health. Nutrients. 2022;14(10):2096. Published 2022 May 17. doi:10.3390/nu14102096. 3. Marefati N, Ghorani V, Shakeri F, et al. A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents. Pharm Biol. 2021;59(1):287-302. doi:10.1080/13880209.2021.1874028. 4. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068. 5. Lykstad J, Sharma S. Biochemistry, Water Soluble Vitamins. In: StatPearls. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/ NBK538510/. 6. Wang HP, Yang J, Qin LQ, Yang XJ. Effect of garlic on blood pressure: a meta-analysis. J Clin Hypertens (Greenwich). 2015;17(3):223-231. doi:10.1111/jch.12473. 7. Sleiman C, Daou RM, Al Hazzouri A, et al. Garlic and Hypertension: Efficacy, Mechanism of Action, and Clinical Implications. Nutrients. 2024;16(17):2895. Published 2024 Aug 29. doi:10.3390/nu16172895. 8. National Institutes of Health. Magnesium - Health Professional Fact Sheet. National Institutes of Health; 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional. 9. Roemhild K, von Maltzahn F, Weiskirchen R, Knüchel R, von Stillfried S, Lammers T. Iron metabolism: pathophysiology and pharmacology. Trends Pharmacol Sci. 2021;42(8):640-656. doi:10.1016/j.tips.2021.05.001. 10. Kim SL, Shin S, Yang SJ. Iron Homeostasis and Energy Metabolism in Obesity. Clin Nutr Res. 2022;11(4):316-330. Published 2022 Oct 27. doi:10.7762/cnr.2022.11.4.316.

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