Chicken and Vegetable Soup

Is your body in need of a detox?  Maintaining a body free of toxins and free radicals just may be the key ingredient to preventing Hidradenitis Suppurative and remaining flare-up free!  Here is one of my favorite crock-pot chicken soups that will help flush the body and give you a healthy boost!

Ingredients

1 lb boneless skinless chicken breast

2 quarts vegetarian no-chicken broth (I use the Imagine brand)

1 red onion, chopped

1 cup frozen peas (most canned peas have sugar so make to read the ingredient label - peas only!)

2-3 cups broccoli

2 cups sliced carrots

2 cups sliced celery

3-4 cloves garlic

1/4 cup chopped parsley, fresh

3 tablespoons grated ginger

2 tablespoons apple cider vinegar

1 teaspoon turmeric

Salt and pepper to taste

• Combine all ingredients in a crock-pot and cook on low for 6-8 hours until chicken is cooked through.
• Break up chicken, stir and enjoy!

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Peas: Peas are an excellent source of fiber which also helps with digestion.  Peas contain nutrients such as folate, vitamin B6 and vitamin C which are great for the skin.  Peas are also a great source for blood sugar regulation.  

Broccoli: Broccoli contains sulforaphane which helps repair damage to skin.  Broccoli is also an anti-inflammatory.  Eating broccoli has been linked to preventing Alzheimer's disease, colon cancer, arthritis and heart disease. 

Carrots:  Carrots are an excellent source of vitamin A which helps prevent acne, blemishes and may help repair damage to skin.  Vitamin A also helps assist the liver with the detoxification process.  

Celery: Celery is an antioxidant that is an excellent anti-inflammatory food.  Recent research found more than 20 anti-inflammatory compounds in celery!  

Garlic: Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system. 

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders. 

Ginger: Ginger has anti-inflammatory properties, antioxidant effects and is a natural painkiller.  Ginger is also said to help reduce the symptoms of Irritable Bowel Syndrome.  If Hidradenitis Suppurativa is linked to Alzheimer's Disease as some studies suggest, eating ginger may help protect against Alzheimer's by slowing down the loss of brain cells.  Try the Sesame Garlic Dressing!

Apple Cider Vinegar: High cholesterol is known to cause inflammation.  Apple cider vinegar not only helps regulate blood pressure, but also helps balance cholesterol.  Apple cider vinegar also has anti-bacterial properties which can help clear up skin conditions.

Turmeric:  Turmeric contains curcumin which is incredibly anti-inflammatory.  It is also a wonderful antioxidant.  And yes, another brain food!  Brain diseases, such as Alzheimer's, have been linked to lower levels of the BDNF hormone.  The curcumin in turmeric has been shown to increase the BDNF hormone which may help with brain function.

Turkey Chili

Who doesn't love a good bowl of chili!  This is one of my favorite comfort food recipes.

If you have not read about the Elimination Diet, I strongly recommend you do prior to making this meal.  Several Hidradenitis Suppurativa sufferers have found specific foods that cause their flare-ups.  On this list is tomatoes.  Tomatoes are not one of my "trigger" foods, so this recipe is safe for me. 

Ingredients

For the Turkey
1 lb. 99% fat-free ground turkey
2 tbsp. garlic, minced
1 tbsp. extra virgin olive oil
1 tbsp. chili powder
1 tsp. cumin
1 tsp. basil
1 tsp. parsley

For the Chili
1 can, drained red kidney beans
1 can, drained white kidney beans (cannellini beans)
1 can chili beans in sauce (I use 'Wild Oats', organic)
1 can tomato soup, no sugar added (I use 'Imagine', organic brand)
1 can tomato sauce, no sugar added
1 can original Rotel (or chopped tomatoes)
1 red onion, chopped
3 tbsp. chili powder
1 tbsp. cumin
1 tsp. onion powder

• In a skillet, sauté garlic in olive oil for approximately 3 minutes.  Add the ground turkey and sprinkle in the chili powder, cumin, basil and parsley.  Cook turkey until done.
• Meanwhile, in a crockpot, add all the ingredients under 'For the Chili'.  Add in the ground turkey.
• Cook on low for 6 hours. 



Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.  

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin. 

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders.

 Kidney Beans:  Kidney beans are an excellent source of folate and fiber which may help move toxins out of your body.  It has been suggested that diets high in fiber help prevent toxins from being discharged through the skin.  Kidney beans are also an excellent antioxidant which helps boost the immune system.   Kidney beans have also been known to reduce chronic inflammation.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Black Bean Soup

The weather is officially starting to cool down.  I love this time of year!  With Fall comes the cool nights and my cravings for soup.  Here is a delicious black bean soup that is clean, healthy and an anti-inflammatory meal.

Ingredients
2 cans black beans, drained and rinsed
2 cups low sodium no-chicken broth
1 green bell pepper, chopped
1 red onion, chopped
1/2 cup scallions
1/2 cup celery, chopped
1/2 cup salsa (no sugar added), I use white bean and corn from Sprouts
1 garlic clove, minced
1 tbsp. onion powder
1 tbsp. garlic powder
1 tbsp. extra virgin olive oil
1 tsp. cumin
1/4 tsp. cayenne pepper
Juice from 1 lime
Garlic salt to taste

• In a skillet, add olive oil, onion, scallions, garlic, celery, and green bell pepper.  Saute on medium-low until tender.
• Meanwhile add black beans, no-chicken broth, salsa, and juice from lime to a pot and heat until it starts to boil.  Once boiling, turn heat down to low.  Add onion powder, garlic powder, cumin, cayenne pepper and garlic salt.  Add in onion mixture.  
• Let soup simmer for approximately 1 1/2 hours, stirring occasionally.  
• Enjoy!

Black Beans: Insulin and glucose levels are linked to inflammation.  Black beans are said to regulate blood sugar levels.  Black beans are also high in antioxidants which help remove free radicals from the bloodstream.

Bell Peppers: Bell peppers contain capsaicin which have antibacterial properties.  Bell peppers are also loaded with antioxidants such as vitamin C which helps boost the immune system and helps remove free radicals from the body.  

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Celery:  Celery contains coumarins which provides antioxidant and anti-inflammatory properties.  Celery is also high in many vitamins and minerals and helps improve the immune system.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin. 

Lime:  Limes are high antioxidants and effective detoxifiers.  They have an antibiotic effect which helps protect against bad bacteria.  Limes have powerful digestive properties and help treat inflammatory disorders.