Eat More of These Powerful Eat Clean Foods

Name: Tosca Reno’s Immune System Booster Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 12
Ingredients: 4 tablespoons good quality olive oil; 2 fist sized onions, peeled and diced; 2 leeks, trimmed, split lengthwise and well washed; 2 bunches celery stalks plus leaves, sliced; 2 cups carrots, diced; 6 garlic cloves, minced; Pink salt and pepper, to taste; 1 teaspoon red pepper flakes; 1 tablespoon dried Italian seasoning; 12 – 16 cups bone broth or water* (more liquid may be needed later); 1 x 28-ounce can of low-sodium, sugar free crushed tomatoes (look for BPA-free cans); 2 tablespoons low sodium, sugar free tomato paste; 2 cups black beans, drained and rinsed or soaked overnight and cooked; 1 cup dried lentils; 6 bay leaves; 3 small zucchini, diced; 4 cups mushrooms, diced; 2 bunches organic kale, washed, trimmed and coarsely chopped; 2 cups cauliflower, chopped finely; 2 cups broccoli, chopped finely; 2–3 cups spinach, chopped; 1–2 cups frozen green peas; fresh parsley for garnish when serving

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January 8, 2020

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Beverages, Eat-Clean Diet, Lunch, Recipe

01 / 08 / 2020

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My 10 highly recommended eat clean foods

Welcome to the New Year, a time of year when it’s common to focus on what you are NOT going to do anymore. You declare you’re going to stop certain behaviours and habits. You swear you’ll stop eating poor foods. You’ll even avoid free sample day at Costco!

That my friends is a lack mentality. When you operate from a place of lack, your brain wants to get even. It wants so badly to not be in lack that it rebels. It says, “No way you’re going to keep this up lady! You’re bingeing in Pringles tonight.” And the wheels fall off of your best intentions.

Sigh! Been there. Done that!

I know you’ve had this experience. You don’t crave a certain food until you’ve been told that you can’t have it and then it’s all you can think of?

In the spirit of abundance, which I spoke about in-depth in this blog post, I invite you to turn lack mentality upside down and focus instead on what you can have more of. Doesn’t that feel better already?

Restriction or lack are words with low vibrational energy. They say No. They make you feel worse. These words make my whole body respond in a similarly low energetic vibration.

More feels better. It’s a big, generous word. It says, “yes you can.” It’s a word inviting abundance. I feel better when I say more because more is a word that vibrates at a much higher frequency than lack.

Let’s promote your high energy vibe with a list of some of my favourite Eat Clean foods. Clean, unprocessed, properly prepared, well-sourced foods are high vibrational foods that promote the same kind of high energy buzz in you. Would you be open to eating more of these in your diet if they could make you feel fantastic? I thought so.

There are loads of these high vibrational foods, not just the ones on my list. But here’s a recipe that’s sure to give you a high flying buzz all day, featuring your favourite ingredient and mine, Chocolate.

I’d love to hear about some of your favourite, high vibrational Eat Clean foods are. Drop me your favs in the Comments below.

In the meantime, fill up on these eat clean foods

Eat more mushrooms. Asian countries, particularly Japan, use mushrooms like shiitake, maitake, kawaratake, and enokitake mushrooms as staple foods, primarily for flavour. But it is also used to boost the immune system for cancer patients, right in the hospital. Mushrooms are particularly important foods for fighting cancer. All of these mushrooms contain a molecule called lentinian. This molecule directly stimulates the immune system.

Eat more dark coloured berries. Raspberries, blackberries, strawberries, and blueberries contain ellagiac acid, which has a dramatic effect on shrinking tumors. Ellagiac acid also detoxifies cells, helping to block the transformation of environmental carcinogens into toxins. These toxins are dangerous because they react with our DNA, causing life-threatening mutations.

Eat more dark cherries. They are a natural anticancer food thanks to the high amounts of glucaric acid. This substance detoxifies the body by helping to remove xenoestrogens that come from environmental chemicals. Put a handful of frozen dark cherries in every smoothie you make to get this valuable molecule.

Eat more blueberries. These beautiful berries contain anthocyanins and proanthocyanidins, molecules capable of making cancer cells commit suicide – apoptosis. They are particularly effective against colon cancer. Cranberries, cinnamon, and dark chocolate are also high in these molecules.

Eat more herbs. Mint, thyme, marjoram, oregano, basil, and rosemary are herbs that can block cancer cells from performing their daily tasks. Each of these herbs are high in fatty acids from the terpene family, which is where they get their powerful fragrance from. Terpenes act on tutors by reducing the spread of cancer cells and causing them to die.

Eat more rosemary. This beautiful herb, contains carnosol, a molecule that affects the ability of cancer cells to invade neighbouring tissues. This is how cancer cells lose their virulence. Rosemary also helps chemotherapy penetrate cancer cells, enhancing efficacy.

Eat more parsley and celery. Both of these are high in apigenine. This chemical can inhibit the creation of blood vessels, particularly those that cause tumors to grow. Even small amounts of these foods can make this happen.

Clean food has the ability to have a powerful effect on our health because we have to eat from 3 – 6 meals per day. Thus food has an enormous influence on the biological mechanisms that speed up or slow down cancer. That means, every day we have the ability to choose foods that help us fight cancer.

An anti-cancer soup? A soup made of Brussels sprouts, broccoli, garlic, scallions, turmeric, black pepper, cranberries, grapefruit and green tea, and consumed every day will help you launch a powerful attack against pathogens, particularly cancer-causing pathogens.

Tosca Reno’s Immune System Booster Soup

Yield: 12-16 cups

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Supporting your immune system is as easy as eating clean foods loaded with specific ingredients. The smelliest vegetables are your strongest allies. This is a big recipe. You may want to divide the recipe in half if you aren’t serving many. However if you make this soup ahead of time and in the quantity suggested below, you can easily freeze it for later use.

Ingredients

4 tablespoons good quality olive oil
2 fist sized onions, peeled and diced
2 leeks, trimmed, split lengthwise and well washed
2 bunches celery stalks plus leaves, sliced
2 cups carrots, diced
6 garlic cloves, minced
Pink salt and pepper, to taste
1 teaspoon red pepper flakes
1 tablespoon dried Italian seasoning
12 – 16 cups bone broth or water* (more liquid may be needed later)
1 x 28-ounce can of low-sodium, sugar free crushed tomatoes (look for BPA-free cans)
2 tablespoons low sodium, sugar free tomato paste
2 cups black beans, drained and rinsed or soaked overnight and cooked
1 cup dried lentils
6 bay leaves
3 small zucchini, diced
4 cups mushrooms, diced
2 bunches organic kale, washed, trimmed and coarsely chopped
2 cups cauliflower, chopped finely
2 cups broccoli, chopped finely
2–3 cups spinach, chopped
1–2 cups frozen green peas
fresh parsley for garnish when serving

Instructions

Heat olive oil in a large stockpot over medium-high heat.

Saute the onions, carrots, leeks, and celery for about 4-5 minutes, until tender. Add garlic and stir for another minute. Season with salt, pepper, red pepper flakes and Italian seasoning.

Add bone broth + water, crushed tomatoes, tomato paste, black beans, lentils, and bay leaves. Bring to a boil and reduce to a simmer (slight bubbling), stirring occasionally. Season again lightly with salt and pepper. Let simmer for about 10-15 minutes.

Add remaining vegetables: zucchini, mushrooms, kale, cauliflower, and broccoli and simmer another 10 minutes.

Add more liquid at this point if soup looks too thick. Simmer for 5 minutes.

Stir in the spinach and frozen peas and reduce heat to low. Remove bay leaves. Taste and adjust seasonings.

Serve hot topped with fresh parsley. Organic sourdough bread and olive oil for dipping make a delicious accompaniment.

Notes

This recipe can be divided in half. And this soup also freezes well.

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Eat more turmeric. In India, the average person consumes up to 2 grams of turmeric per day. No other food ingredient has the anti-inflammatory capacity of this bright orange root. Curcumin is the main molecule responsible for this. It can shrink tumors in many cancers, including colon, liver, stomach, breast, ovarian, brain and blood. It causes cancer cell suicide or apoptosis. This may explain why cancer rates are so low in India. Shall we take a page from their book?

Drink more green tea. Green tea contains catechins and one of these, EGCG (epigallocatechin) is one of the most powerful nutritional molecules against the formation of new blood vessels by cancerous cells. It is found in great quantities in green tea. After drinking 2 to 3 cups of green tea, EGCG reaches a high volume in the blood. EGCG settles on the surface of cells and blocks the receptors whose job is to set off the signal that allows penetration of neighbouring tissue by foreign cells, including cancer cells.

Think of food as medicine. Some foods in our diet act as fertilizers for cancer. Others contain anticancer molecules. Choosing what you eat can be a daily act of self-love to boost the immune system.

In nature, vegetables and plants survive not by fight or flight but by waging chemical warfare against invaders. To do this effectively they must contain powerful molecules capable of defending against pests, bacteria, fungi and harsh climate. Such molecules are called phytochemicals and act as antimicrobial, antifungal, and insecticide agents. They protect themselves against climate with antioxidants.

Thank you plants for your abundance.

When it comes to true, abundant wellness, Eating Clean is only 1 of the 3 pillars that create your foundation of complete wellness. I’ll be speaking about this idea and how I include all 3 pillars (Eat Clean, Exercise and Emotional Self-care) in my life in an upcoming FREE Masterclass – please save your seat for that right here.

Now is a good time to meditate and then journal.