Creamy Fortifying Cauliflower Soup

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As delicious as it is super-easy to make, this one is full of protein, fiber, healthy fats, and some of the most health-giving spices around.

You will need

  • 1 quart low-sodium vegetable stock
  • 1 large cauliflower, cut into florets
  • 1 large onion, finely chopped
  • 2 cans cannellini (or other white) beans, drained and rinsed
  • 1 cup raw cashews, soaked in hot water for at least 5 minutes, and drained (if allergic, substitute chickpeas)
  • 1 bulb (yes, a whole bulb) garlic, roughly chopped
  • 5 tbsp nutritional yeast
  • 10 fresh sprigs of thyme (keep them whole!)
  • 1 large fresh sprig of rosemary (keep this whole too!)
  • zest of 1 lemon
  • 1 tbsp red chili flakes
  • 1 tbsp black pepper, coarse ground
  • 1 tsp MSG or 2 tsp low-sodium salt
  • ½ tsp ground turmeric
  • Extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Tightly tie up the sprigs of rosemary and thyme with kitchen twine (shining a bright light on it and asking it invasive questions is optional)

2) Heat some olive oil to a medium heat in your biggest sauté pan or similar. Add the onions, and cook for about 10 minutes, stirring as necessary. We are not trying to outright caramelize them here, but we do want them browned a little.

3) Add the garlic and cook for another 2 minutes, stirring frequently.

4) Add the vegetable stock, and stir, ensuring no onion is stuck to the base of the pan. Add the cauliflower, cashews, beans, nooch, pepper, turmeric, and MSG/salt, stirring to combine. Don’t worry if the cauliflower isn’t all submerged; it’ll be fine in a little while.

5) Add the herbs, submerging them in the soup (still tied up bouquet garni style).

6) Bring to a boil, reduce to a simmer and cook for 15–20 minutes; the cauliflower will be soft when it’s ready.

7) Remove the bouquet garni, and blend the soup until thick and creamy. You can do this with an immersion blender, but to get the smoothest soup, you’ll need to use a stand blender. Either ensure yours is safe for hot liquids, or else allow to cool, blend, and reheat later. This is important, as otherwise your blender could explode.

8) Serve, using the lemon zest and chili for the garnish:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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  • Eat It! – by Jordan Syatt and Michael Vacanti

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    One of the biggest challenges we often face when undertaking diet and exercise regimes, is the “regime” part. Day one is inspiring, day two is exciting… Day seventeen when one has a headache and some kitchen appliance just broke and one’s preferred exercise gear is in the wash… Not so much.

    Authors Jordan Syatt and Michael Vacanti, therefore, have taken it upon themselves to bring sustainability to us.

    Their main premise is simplicity, but simplicity that works. For example:

    • Having a daily calorie limit, but being ok with guesstimating
    • Weighing regularly, but not worrying about fluctuations (just trends!)
    • Eating what you like, but prioritizing some foods over others
    • Focusing on resistance training, but accessible exercises that work the whole body, instead of “and then 3 sets of 12 reps of these in 6-4-2 progression to exhaustion of the anterior sternocleidomastoid muscle”

    The writing style is simple and clear too, without skimping on the science where science helps explain why something works a certain way.

    Bottom line: this one’s for anyone who would like a strong healthy body, without doing the equivalent of a degree in anatomy and physiology along the way.

    Click here to check out “Eat it!” on Amazon and simplify your diet and exercise plans for great, sustainable progress!

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  • How To Lower Your Blood Pressure (Cardiologists Explain)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Today we enjoy the benefit of input from Dr. Zalzal, Dr. Weeing, and Dr. Hefferman!

    If the thought of being in an operating room with three cardiologists in scrubs doesn’t raise your blood pressure too much, the doctors in question have a lot to offer for bringing those numbers down and keeping them down! They recommend…

    150 mins of Exercise

    This isn’t exactly controversial, but: move your body!

    See also: Exercise Less; Move More

    Reduce salt

    Most people eating the Standard American Diet (SAD) are getting far too much—mostly because it’s in so many processed foods already.

    See also: How Too Much Salt May Lead To Organ Failure

    Eating habits

    There’s a lot more to eating healthily for the heart than just reducing salt, and over all, the Mediterranean diet comes out scoring highest:

    Reduce alcohol

    According to the WHO, the only healthy amount of alcohol is zero. According to these cardiologists: at the very least cut down. However much or little you’re drinking right now, less is better.

    See also: How To Reduce Or Quit Alcohol

    Maintain healthy weight

    While the doctors agree that BMI isn’t a great method of measuring metabolic health, it is clear that carrying excessive weight isn’t good for the heart.

    See also: Lose Weight (Healthily!)

    No smoking

    This one’s pretty straight forward: just don’t.

    See also: Addiction Myths That Are Hard To Quit

    Reduce stress

    Chronic stress has a big impact on chronic health in general and that includes its effect on blood pressure. So, improving one improves the other.

    See also: Lower Your Cortisol! (Here’s Why & How)

    Good sleep

    Quality matters as much as quantity, and that goes for its effect on your blood pressure too, so take the time to invest in your good health!

    See also: The 6 Dimensions Of Sleep (And Why They Matter)

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  • Why does alcohol make my poo go weird?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    As we enter the festive season it’s a good time to think about what all those celebratory alcoholic drinks can do to your gut.

    Alcohol can interfere with the time it takes for food to go through your gut (also known as the “transit time”). In particular, it can affect the muscles of the stomach and the small bowel (also known as the small intestine).

    So, how and why does alcohol make your poos goes weird? Here’s what you need to know.

    Diarrhoea and the ‘transit time’

    Alcohol’s effect on stomach transit time depends on the alcohol concentration.

    In general, alcoholic beverages such as whisky and vodka with high alcohol concentrations (above 15%) slow down the movement of food in the stomach.

    Beverages with comparatively low alcohol concentrations (such as wine and beer) speed up the movement of food in the stomach.

    These changes in gut transit explain why some people can get a sensation of fullness and abdominal discomfort when they drink vodka or whisky.

    How long someone has been drinking a lot of alcohol can affect small bowel transit.

    We know from experiments with rats that chronic use of alcohol accelerates the transit of food through the stomach and small bowel.

    This shortened transit time through the small bowel also happens when humans drink a lot of alcohol, and is linked to diarrhoea.

    Alcohol can also reduce the absorption of carbohydrates, proteins and fats in the duodenum (the first part of the small bowel).

    Alcohol can lead to reduced absorption of xylose (a type of sugar). This means diarrhoea is more likely to occur in drinkers who also consume a lot of sugary foods such as sweets and sweetened juices.

    Chronic alcohol use is also linked to:

    This means chronic alcohol use may lead to diarrhoea and loose stools.

    How might a night of heavy drinking affect your poos?

    When rats are exposed to high doses of alcohol over a short period of time, it results in small bowel transit delay.

    This suggests acute alcohol intake (such as an episode of binge drinking) is more likely to lead to constipation than diarrhoea.

    This is backed up by recent research studying the effects of alcohol in 507 university students.

    These students had their stools collected and analysed, and were asked to fill out a stool form questionnaire known as the Bristol Stool Chart.

    The research found a heavy drinking episode was associated with harder, firm bowel motions.

    In particular, those who consumed more alcohol had more Type 1 stools, which are separate hard lumps that look or feel a bit like nuts.

    The researchers believed this acute alcohol intake results in small bowel transit delay; the food stayed for longer in the intestines, meaning more water was absorbed from the stool back into the body. This led to drier, harder stools.

    Interestingly, the researchers also found there was more of a type of bacteria known as “Actinobacteria” in heavy drinkers than in non-drinkers.

    This suggests bacteria may have a role to play in stool consistency.

    But binge drinking doesn’t always lead to constipation. Binge drinking in patients with irritable bowel syndrom (IBS), for example, clearly leads to diarrhoea, nausea and abdominal pain.

    What can I do about all this?

    If you’re suffering from unwanted bowel motion changes after drinking, the most effective way to address this is to limit your alcohol intake.

    Some alcoholic beverages may affect your bowel motions more than others. If you notice a pattern of troubling poos after drinking certain drinks, it may be sensible to cut back on those beverages.

    If you tend to get diarrhoea after drinking, avoid mixing alcohol with caffeinated drinks. Caffeine is known to stimulate contractions of the colon and so could worsen diarrhoea.

    If constipation after drinking is the problem, then staying hydrated is important. Drinking plenty of water before drinking alcohol (and having water in between drinks and after the party is over) can help reduce dehydration and constipation.

    You should also eat before drinking alcohol, particularly protein and fibre-rich foods.

    Food in the stomach can slow the absorption of alcohol and may help protect against the negative effects of alcohol on the gut lining.

    Is it anything to worry about?

    Changes in bowel motions after drinking are usually short term and, for the most part, resolve themselves pretty efficiently.

    But if symptoms such as diarrhoea persist beyond a couple of days after stopping alcohol, it may signify other concerning issues such as an underlying gut disorder like inflammatory bowel disease.

    Researchers have also linked alcohol consumption to the development of irritable bowel syndrome.

    If problems persist or if there are alarming symptoms such as blood in your stool, seek medical advice from a general practitioner.

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

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  • Detox: What’s Real, What’s Not, What’s Useful, What’s Dangerous?

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    Detox: What’s Real, What’s Not, What’s Useful, What’s Dangerous?

    Out of the subscribers who engaged in the poll, it looks like we have a lot of confidence in at least some detox approaches being useful!

    Celery juice is most people’s go-to, and indeed it was the only one to get mentioned in the comments added. So let’s take a look at that first…

    Celery juice

    Celery juice is enjoyed by many people, with many health benefits in mind, including to:

    • reduce inflammation
    • lower blood pressure
    • heal the liver
    • fight cancer
    • reduce bloating
    • support the digestive system
    • increase energy
    • support weight loss
    • promote good mental health

    An impressive list! With such an impressive list, we would hope for an impressive weight of evidence, so regular readers might be wondering why those bullet-pointed items aren’t all shiny hyperlinks to studies backing those claims. The reason is…

    There aren’t any high-quality studies that back any of those claims.

    We found one case study (so, a study with a sample size of one; not amazing) that observed a blood pressure change in an elderly man after drinking celery juice.

    Rather than trawl up half of PubMed to show the lacklustre results in a way more befitting of Research Review Monday, though, here’s a nice compact article detailing the litany of disappointment that is science’s observations regards celery juice:

    Why Are People Juicing Their Celery? – by Allison Webster, PhD, RD

    A key take-away is: juicing destroys the fiber that is celery’s biggest benefit, and its phytochemicals are largely unproven to be of use.

    If you enjoy celery, great! It (when not juiced) is a great source of fiber and water. If you juice it, it’s a great source of water.

    Activated Charcoal

    Unlike a lot of greenery—whose “cleansing” benefits mostly come from fiber and disappear when juiced—activated charcoal has a very different way of operating.

    Activated charcoal is negatively charged on a molecular level*, and that—along with its porous nature—traps toxins. It really is a superpowered detox that actually works very well indeed.

    But…

    It works very well indeed. It will draw out toxins so well, that it’s commonly used to treat poisonings. “Wait”, we hear you say, “why was that a but”?

    It doesn’t know what a toxin is. It just draws out all of the things. You took medicine recently? Not any more you didn’t. You didn’t even take that medication orally, you took it some other way? Activated charcoal does not care:

    Does this mean that activated charcoal can be used to “undo” a night of heavy drinking?

    Sadly not. That’s one of the few things it just doesn’t work for. It won’t work for alcohol, salts, or metals:

    The Use of Activated Charcoal to Treat Intoxications

    *Fun chemistry mnemonic about ions:

    Cations are pussitive

    Anions (by process of elimination) are negative

    Onions taste good in salad (remember also: Cole’s Law)

    Bottom line on detox foods/drinks:

    • Fiber is great; juicing removes fiber. Eat your greens (don’t drink them)!
    • Activated charcoal is the heavy artillery of detoxing
    • Sometimes it will remove things you didn’t want removed, though
    • It also won’t help against alcohol, sadly

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  • Purpose – by Gina Bianchini

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    To address the elephant in the room, this is not a rehash of Rick Warren’s best-selling “The Purpose-Driven Life”. Instead, this book is (in this reviewer’s opinion) a lot better. It’s a lot more comprehensive, and it doesn’t assume that what’s most important to the author will be what’s most important to you.

    What’s it about, then? It’s about giving your passion (whatever it may be) the tools to have an enduring impact on the world. It recommends doing this by leveraging a technology that would once have been considered magic: social media.

    Far from “grow your brand” business books, this one looks at what really matters the most to you. Nobody will look back on your life and say “what a profitable second quarter that was in such-a-year”. But if you do your thing well, people will look back and say:

    • “he was a pillar of the community”
    • “she raised that community around her”
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    Bianchini takes the position of both “idealistic dreamer” and “realistic worker”.

    Further, she blends the two beautifully, to give practical step-by-step instructions on how to give life to the community that you build.

    Check Out This Amazing Book On Amazon Today!

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  • Zuranolone: What to know about the pill for postpartum depression

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    In the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed. 

    Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same. 

    The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available

    On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting. 

    Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more. 

    What is zuranolone?

    Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days

    How does zuranolone work? 

    Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.

    “Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”

    How is it different from other antidepressants?

    “What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility

    “It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.” 

    What are Zurzuvae’s side effects? 

    According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.

    “Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”

    She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief. 

    Can someone breastfeed while taking zuranolone?

    It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials). 

    A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”

    Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication. 

    “A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says. 

    How much does Zurzuvae cost? 

    Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind. 

    Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance

    The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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