Brenda Khan
The Candida diet is a common treatment for Candida overgrowth, which is caused by an imbalance of the yeast Candida albicans in the body. The diet aims to promote a healthy gut environment while avoiding foods that contribute to Candida formation. Soups are a great option for those on the Candida diet as they are easy to digest and can be packed with nutrient-dense, low-sugar vegetables. Some tasty soup recipes that fit within the Candida diet include zucchini and onion soup, spinach soup, and creamy carrot and ginger soup. These soups are not only healthy but also satisfying and delicious.
Characteristics and values of soups suitable for the candida diet
| Characteristics | Values |
|---|---|
| Ingredients | Spinach, zucchini, onion, garlic, rosemary, cauliflower, broccoli, rutabaga, carrots, ginger, coconut milk, ground beef, potatoes, celery, tomato sauce, balsamic vinegar, chilli powder, salt, pepper, fresh basil, avocado, olive oil |
| Nutritional qualities | Low sugar content, antifungal qualities, rich in potassium, magnesium, folate, vitamins A, C and K, calcium, iron, protein |
| Preparation | Steam, boil, blend |
| Taste | Savory, yummy, tasty, delicious |
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What You'll Learn
Zucchini and onion soup
Zucchini has a fairly neutral flavour, making it a versatile vegetable, particularly in soups and juices. This soup is healthy and filling, and the garlic in it has antifungal properties that can help with your Candida diet.
Ingredients:
- Zucchini
- Onion
- Garlic cloves
- Olive oil
- Salt
- Rosemary
- Basil
- Fennel fronds
- White beans (optional)
- Lemon juice
- Vegetable broth
- Water
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add the onion and sauté until tender, about 5 minutes.
- Add the garlic and cook for an additional minute.
- Add the zucchini, broth, salt, pepper, and thyme; bring to a boil.
- Turn the heat down to low, cover, and simmer for 15 to 20 minutes, or until the zucchini is tender.
- Add the white beans and lemon juice.
- Puree the zucchini, onion, garlic cloves, olive oil, salt, and water in a blender until smooth.
- Pour into bowls and serve.
You can also add some rosemary, basil, or fennel fronds to the soup for extra flavour. If you want a creamier soup, you can stir in some heavy cream, plain Greek yogurt, sour cream, or coconut milk. This zucchini and onion soup is a simple and delicious recipe that is perfect for the Candida diet.
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Spinach soup
Spinach is a great ingredient for anyone following the candida diet because it is minimal in calories and carbs. It is also rich in potassium, magnesium, folate, vitamins A and K, and other nutrients.
Ingredients:
Spinach (fresh or frozen)
Optional ingredients:
- Salt
- Pepper
- Other vegetables (e.g. carrots, zucchini, onion)
- Herbs and spices (e.g. cinnamon, ginger, rosemary, thyme)
- Healthy fats (e.g. avocado, olive oil, coconut oil)
- Gluten-free grains (e.g. quinoa, oat bran)
- High-quality protein (e.g. chicken, eggs, salmon, turkey)
- Certain dairy products (e.g. butter, ghee, plain yoghurt)
- Nuts and seeds low in mould (e.g. almonds, sunflower seeds)
Instructions:
- Place all ingredients into a medium-sized saucepan and bring to a boil.
- Once boiling, cover the pan with a fitted lid and reduce the heat to medium.
- Simmer for 10 minutes.
- Remove from heat and let the mixture cool for about 10 minutes.
- Transfer the mixture to a high-powered blender.
- Blend, starting on a low speed and gradually increasing to a high speed.
- Blend on high for about 2–3 minutes, or until the soup is silky smooth.
- Taste for seasoning and add more salt and pepper if desired.
Tips:
- If you are using fresh spinach, it is best to use it before it spoils or loses its nutrients.
- Frozen spinach might be a better option as it can be placed directly into the saucepan without thawing first, which keeps some nutrient levels intact, like vitamin C.
- When blending hot soup, make sure to start with the lowest speed on your blender and slowly work up to high to prevent the blender lid from popping off.
- Place a clean dish towel between the lid of the blender and your hand as a precaution.
- Store soup in single-serving mason jars in the fridge.
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Carrot and ginger soup
The Candida diet is a common treatment for Candida overgrowth, which is caused by an imbalance of the yeast Candida albicans in the body. Soups are a great choice for people on the Candida diet because they are easy to digest and can be packed with nutrient-dense ingredients. Carrots, which are low in sugar and rich in fibre, are an excellent choice for those looking to balance their blood sugar levels. Ginger, on the other hand, has potent anti-inflammatory properties and can help alleviate symptoms such as indigestion and nausea.
Ingredients:
- Carrots
- Onion
- Ginger
- Coconut milk
- Filtered water
- Sea salt
- Cinnamon (optional)
Instructions:
Chop the carrots, onion, and ginger into small pieces. Place the vegetables into a medium to large saucepan and add just enough filtered water to cover them. Add a pinch of sea salt and bring the mixture to a boil. Reduce the heat to low, cover, and simmer until the vegetables are soft, which should take around 15 minutes. Transfer the mixture to a blender and add ground cinnamon if you desire a hint of spice. Blend until smooth and creamy. Taste the soup and season with additional salt if needed.
This soup is a great way to include a range of veggies and herbs while still obtaining important nutrients and antioxidants. It is also quite adaptable to different nutritional requirements and can easily be made vegan and gluten-free.
If you are looking for a heartier option, you can try a Creamy Ginger and Lemon Chicken Soup. This soup includes ingredients such as chicken, sunflower seeds, onion, leek, carrots, celery, lemon juice, and spices. It is an ideal recipe to prepare ahead of time and enjoy throughout the week.
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Vegetable soup
Ingredients
- Chopped onions
- Garlic
- Ground beef
- Potatoes
- Celery
- Carrots
- Tomato sauce
- Water
- Balsamic vinegar
- Chilli powder
- Salt and pepper
- Fresh basil
- Avocado
Instructions
- Heat oil in a large pot over medium heat.
- Add the chopped onions and cook for 2 minutes.
- Stir in the garlic and cook for an additional 1 minute.
- Next, stir in the ground beef and cook until browned. Drain any remaining fat.
- Add in the potatoes, celery, and carrots, followed by the tomato sauce and water.
- Bring to a light simmer and then stir in the balsamic vinegar, chilli powder, salt, and pepper.
- Reduce the heat to low and let the soup simmer for about 30-45 minutes (or until the potatoes and carrots are fork-tender), stirring occasionally.
- Top with fresh basil and sliced avocado if desired.
This vegetable soup is not only healthy and nourishing but also adaptable to your taste preferences. You can control the amount of chilli powder or add other herbs and spices to suit your palate. Additionally, you can experiment with different vegetables that are candida-friendly, such as zucchini, cauliflower, broccoli, or rutabaga.
Remember, while soups are a great option on the Candida diet, it's important to be mindful of portion sizes to avoid overeating, which can hinder the effectiveness of the diet.
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Broccoli and rutabaga soup
The Candida diet is a common treatment for Candida overgrowth, which is caused by an imbalance of the yeast Candida albicans in the body. Soups are a great choice for those on the Candida diet as they are easy to digest and can be packed with nutrient-dense vegetables.
Ingredients:
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped (about 1 1/2 cups)
- 1 clove garlic, minced
- 1 large russet potato, peeled and cubed
- 1 large rutabaga, peeled and cubed
- 1 Fuji apple, peeled and cubed
- 2 cups low-salt chicken stock or vegetable broth
- 4 cups water
- 3 cups fresh broccoli, chopped
- 1/2 teaspoon ground yellow mustard
- 1/2 teaspoon turmeric
- 1 teaspoon Herbs d’ Provence
- 1/2 teaspoon black pepper
- 1/2 teaspoon white pepper
- 1/2 teaspoon smoked apple wood sea salt (or other smoked salt)
- 1/2 cup shredded smoked mozzarella
- Additional sea salt or kosher salt to taste
Instructions:
- Heat olive oil in a large soup pot over medium-high heat.
- Cook the onions and garlic until soft.
- Add the potato, rutabaga, and apple cubes, and continue cooking and stirring for 3-5 minutes.
- Add the broccoli, chicken stock, and water. Bring to a boil, then lower the heat and simmer.
- Add the ground mustard, turmeric, herbs d’ province, black and white peppers, and apple wood smoked salt.
- Cover and cook until all vegetables are soft, about 15-20 minutes.
- Use an immersion blender to puree the soup, or blend in batches and return to the pot.
- Add the shredded smoked mozzarella and stir until melted.
- Taste and adjust the seasoning with salt and pepper.
- Serve garnished with bacon pieces.
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Frequently asked questions
Zucchini and onion soup is a simple yet tasty recipe that fits into the candida diet. The garlic, onion, and olive oil in this soup have antifungal properties.
Vegetables such as spinach, carrots, zucchini, potatoes, celery, and cauliflower are suitable for the candida diet. These vegetables have low sugar content and possible antifungal qualities.
Creamy carrot and ginger soup is a good option for nausea and indigestion. Carrots are low in sugar and rich in fiber, and ginger has potent anti-inflammatory properties that can help alleviate these symptoms.
Candida diet spinach soup is a vegan soup option that is rich in nutrients and can be made in about 10 minutes.
It is important to note that soups for the candida diet should be easily digestible and packed with nutrient-dense ingredients. When blending hot soup, start at a low speed and gradually increase to prevent the lid from popping off.
