Related to mint, rosemary is a small evergreen shrub prized for its aroma and flavor as well as its healing properties. Rosemary stimulates the immune system, improves digestion and increases circulation. Native to the Mediterranean, rosemary is now cultivated in temperate regions throughout the world.

Prep

• 1 medium winter squash
• 1 tablespoon extra virgin olive oil
• 1 sweet onion
• 6 cloves garlic
• 2 celery stalks
• 2 carrots
• 3 cups broccoli
• 2 sprigs fresh rosemary
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 can garbanzo beans

Preheat oven to 350°.

Cut squash in half, remove seeds. Spread oil on cut sides. Place cut side down in baking dish and bake 45 minutes to an hour, until squash is soft.

While squash is baking, prep remainder of ingredients.

Peel and chop onion. Finely chop garlic. Chop celery and carrots. Chop broccoli crowns, and peel and chop broccoli stems. Place rosemary, thyme and bay leaf in an herb bag. Rinse and drain beans.

When squash is finished, scoop out flesh and cut into bite-sized chunks.

Stovetop

• 2 tablespoons extra virgin olive oil
• 1 pound bison stew meat
• ½ teaspoon chile powder
• ½ teaspoon cumin
• 2 quarts beef broth
• 2 tablespoons apple cider vinegar

Sauté onions over medium heat, with extra virgin olive oil, in a large Dutch oven or soup pot, until soft.

Add bison and continue to cook, stirring frequently, until browned on all sides.

Add garlic, celery, carrots spices, broth, beans and apple cider vinegar. Bring to a boil, then reduce heat. Add herb bag and simmer for 10 minutes.

Add broccoli and squash and cook for a further 10 minutes.

Serve
Remove herb bag and ladle stew into bowls. Enjoy!

Preparation: 10 minutes, plus 1 hour to bake
Serves: 4

Coconut oil is made of medium chain fatty acids that have been shown to help improve cognitive functioning in older adults with memory disorders. Sweet potatoes are a good source of vitamins A and C and antioxidants. Ginger supports digestion and also has anti-inflammatory properties. This is a mild, lightly sweet soup that is popular with the whole family. I serve it over the holidays and it is always well received.
 
Soup

• 2 tablespoons coconut oil
• 1 large shallot, chopped
• 2 tablespoons fresh ginger, chopped
• 1½ teaspoons curry powder
• 4 cups chicken or vegetable broth
• 5 medium carrots, chopped
• 2 cups sweet potatoes, cubed
• 1 can (13.5 oz.) unsweetened coconut milk
• Himalayan salt to taste
• Black pepper to taste

 
In a soup pot, heat oil over medium heat. Add shallot and a splash of broth and sauté about 2 minutes. Add ginger, sauté another 2 minutes. Add curry powder and stir until fragrant.

Add remaining broth, carrots, and sweet potatoes, and simmer on medium-high heat until vegetables are tender (about 15 minutes). Add coconut milk, and salt and pepper to taste.

Use an immersion blender or blend in batches, making sure blender is not more than half full. Return to soup pot and reheat.
 
Serve
2 tablespoons cilantro, chopped
1 lime, cut into wedges
 
Serve piping hot, in bowls, garnished with cilantro and fresh lime wedges.

Preparation: 30 minutes
Serves: 4

This soup is loaded with vitamins and minerals, as well as antioxidants and anti-inflammatories. Cabbage is also prized for its cholesterol lowering properties. Red cabbage offers additional nutritional benefits, including a high amount of protective phytonutrients. Enjoy this soup any time of year, and take it with you in a thermos for a burst of energy and protein during the day.

Prep

• 4 cups black beans
• ½ cup shallot
• 2 cloves garlic
• 2 large sweet potatoes
• 1 cup red cabbage
• 1 lime

 
If you’re using dried beans, soak half a pound of beans overnight. Otherwise, drain and rinse two cans of beans. Peel and chop the shallot, garlic and sweet potatoes. Chop the cabbage. Juice the lime.

Soup

• 1 tablespoon coconut oil
• 1 tablespoon pumpkin seeds
• 1 quart chicken or vegetable broth
• 2 cups water
• 1 teaspoon turmeric
• 2 teaspoons cumin
• 1 tablespoon chili powder
• 1 teaspoon ground coriander
• 1 teaspoon Himalayan salt
• ½ teaspoon black pepper

 
In a large soup pot, heat the coconut oil over medium heat. Add in the shallot, garlic, pumpkin seeds and cook until tender, stirring frequently. Stir in sweet potato. Cook for 5 minutes. Add in broth, water, lime juice, black beans, and red cabbage. Stir well. Add the turmeric, cumin, chili powder and coriander. Stir. Bring to a boil, then reduce heat and simmer on medium-low heat until sweet potatoes are soft, about 30 minutes.

Remove 2 cups of soup; blend with a countertop or immersion blender. Return to soup pot, stir in salt and pepper.

Serve

• 1 avocado
• ½ cup cilantro

Peel and cube avocado, chop cilantro. Ladle soup into bowls and sprinkle with avocado cubes and cilantro.

Preparation: 1 hour
Serves: 4

Broccoli is a member of the cruciferous vegetable family, and has many benefits for all the body’s systems. In this cookbook I am focusing on anti-inflammatories, and other ingredients that have a direct benefit for cognitive support, but it is worth noting that broccoli also enhances detoxification and has antioxidant benefits. It also supports digestion, cancer prevention, and cardiovascular systems. Almonds reduce risk of heart disease, lower cholesterol, and protect against diabetes and cardiovascular disease.

Prep

• ½ cup almonds, slivered
  
• 1 medium yellow onion
• 3 ribs celery
• 2 tablespoons parsley, fresh
• 2 cloves garlic
• 2 heads broccoli

 
Toast almonds in a dry skillet over medium heat, set aside. Chop onions, celery and parsley. Peel and press or finely chop garlic. Chop broccoli, peel and chop stems as well.

Soup

• 1 tablespoon olive oil
  
• 1 tablespoon tamari
• 1 tablespoon thyme, fresh
• 1 tablespoon marjoram, fresh
• 1 teaspoon Himalayan salt
• 1 teaspoon black pepper
• 2 cups chicken stock
• 3 tablespoons almond butter
• 1 can coconut milk

 
In a Dutch oven or soup pot, sauté onion, garlic, tamari, thyme, marjoram, salt and pepper in olive oil over medium heat until onions are soft. Add broccoli and celery and continue to cook, stirring frequently, for 5 – 7 more minutes.
 
Add stock and almond butter, increase heat and bring to a boil. Reduce heat to simmer, simmer until broccoli is nearly done, careful to not overcook. Remove from heat, allow to cool slightly.

Using an immersion or countertop blender, puree soup, and stir in coconut milk.

Serve
Serve soup garnished with parsley.

Preparation: 1 hour
Serves: 4

This is a very good source of vitamin K, which limits neuronal damage in the brain, a valuable role in the treatment of Alzheimer’s Disease. Celery root is high in dietary fiber, and adds a hearty dimension to this soup. This pretty soup is rich and creamy without any dairy products. It is gentle and soothing, the pumpkin seeds add a delightful contrasting texture, along with plenty of zinc and iron.

Prep

• ½ cup pumpkin seeds
  
• 1 teaspoon salt
• 1 medium onion, chopped
• 1 tablespoon fresh thyme, chopped
• 1 celery root, peeled and chopped
  
• 2 parsnips, peeled and sliced
• 1 lemon, sliced

Toast pumpkin seeds in a dry skillet over medium heat. Toss with ½ teaspoon salt and set aside.

Dice onion and thyme. Peel and dice celery root and parsnips. Slice lemon into wedges.

Soup

• 2 tablespoons olive oil
  
• ½ teaspoon ground pepper
• 1 teaspoon turmeric
• 6 cups vegetable or chicken stock

In a soup pot, sauté onion in olive oil over medium heat until soft. Add remainder of salt, pepper, turmeric, thyme, celery root, parsnips and stock. Bring to a boil, then reduce heat and simmer until vegetables are soft, about 20 minutes.

Remove from heat, let cool slightly and puree with an immersion blender or countertop blender.

Serve
Serve with a squeeze of lemon juice and garnished with toasted pumpkin seeds.

Preparation: 40 minutes
Serves: 4