Autumn Tonic Soup
A Simple Bowl full of Comfort, Healing and Love
As the crisp air settles in and the leaves begin to turn, I find myself drawn to the kitchen, where the warmth of simmering pots brings a sense of comfort and nourishment. One of my favorite things to make in the fall is this Autumn Tonic Soup, specifically crafted to offer menopause support. It’s more than just a meal; it’s a bowl of warmth filled with the earth’s seasonal gifts—rich bone broth, hearty sweet potatoes, diced butternut squash, hormone-balancing herbs, and comforting coconut milk. I love how this soup fills the house with its cozy aroma, and each spoonful feels like a soothing hug, especially during this time of transition.
Ingredients:
• 1 tablespoon olive oil or coconut oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (warming and anti-inflammatory)
• 1 tablespoon fresh turmeric, grated (anti-inflammatory and hormone-supporting)
• 6 cups chicken bone broth (rich in collagen and minerals, great for joint and skin health) You can substitute vegetable broth if you wish.
• 1 cup sliced shiitake mushrooms (immune-boosting and high in vitamin D)
• 1 large sweet potato, peeled and diced (rich in beta-carotene and fiber)
. 1 cup of diced butternut squash ( rich in vitamins A and C, good for skin and immune health
• 1 cup kale or spinach (rich in calcium and magnesium)
• 1 cup cooked cannellini beans (for plant-based protein and phytoestrogens)
• 1 can full-fat coconut milk (adds healthy fats and creaminess)
• 1 tablespoon miso paste (supports gut health and provides probiotics)
• 1 teaspoon seaweed flakes or nori (rich in iodine, important for thyroid function)
• 1 teaspoon dried thyme (supports adrenal health and calms the nervous system)
• Salt and pepper to taste
• Lemon juice to finish
• Furikake seasoning for garnish (adds texture and flavor with seaweed, sesame seeds, and salt)
Instructions:
1. Heat the olive oil or coconut oil in a large pot over medium heat. Add the onion and garlic, sautéing until soft.
2. Add the ginger and turmeric and cook for another minute until fragrant.
3. Pour in the bone broth, coconut milk, and add the shiitake mushrooms, sweet potato, kale, and cannellini beans. Bring to a boil, then reduce heat to a simmer.
4. Let the soup simmer for about 25 minutes, or until the sweet potatoes and squash are tender.
5. Stir in the miso paste and seaweed flakes, ensuring the miso is fully dissolved (add this at the end to preserve the probiotics).
6. Season with thyme, salt, and pepper. Add a squeeze of lemon juice before serving.
7. Garnish each bowl with a sprinkle of furikake seasoning for added texture and a savory boost.
Why it’s beneficial:
• Bone Broth: Chicken is rich in collagen, supporting joint health and skin elasticity, which is helpful during menopause.
• Coconut Milk: Adds healthy fats that help with skin hydration and hormone balance, providing a creamy, satisfying texture.
• Shiitake Mushrooms: High in vitamin D and immune-boosting compounds, important as immune function can decrease during menopause.
• Turmeric and Ginger: These warming spices reduce inflammation and help balance hormones.
• Leafy Greens: Kale and spinach provide calcium and magnesium, essential for bone health and relaxation.
• Sweet Potato: Provides beta-carotene, which supports skin health and overall well-being.
• Miso and Seaweed: Rich in probiotics and iodine, important for gut and thyroid health.
• Furikake Garnish: Adds texture and umami with a combination of seaweed, sesame seeds, and seasoning, boosting flavor and offering extra nutrients.
This soup is so rich and comforting—perfect for fall and for supporting feminine health. It was a staple during my menopausal journey and I hope that you love it too!