Green Detox Kale Soup (Keto & Vegan)

Sometimes on the keto diet I feel a bit "heavy" and just want something light and healthy. This Green Detox Kale Soup is vegan, keto-friendly, and packed with nutrient-dense veggies and anti-inflammatory properties. And on top of all that, it's also quite yummy! 🙂

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Why Detox?

We all have toxins in our body, and our bodies are naturally equipped to expel these toxins. However, our modern way of life means that we are exposed to more toxins than ever before, and depending on where you live and what you consume, some people experience toxin overload. To assist your body with expelling the toxins, "detox diets" have become popular, especially detox soups, smoothies and drinks.

Your body is fully capable of ridding itself of toxins on its own, assuming your organs (especially liver, kidneys, skin, lungs and digestive system) are fully functional. Therefore, I view detox meals not as a way to remove toxins, but as a way to give your body a helping hand to do what it already knows how to do. It's like a mini-vacation for the liver, gut and kidneys.

A detox meal should provide:

1. A break from processed foods (temporarily limit the intake of toxins)
2. A boost of nutrients and antioxidants (give your body a helping hand)

You can "detox" for one meal, one day, or several days. During this time, it's also beneficial to limit your alcohol intake, get a good night's sleep, stay hydrated by drinking plenty of water, reduce sugar and processed foods, limit antibiotics and consume both probiotics and prebiotics, consume foods that are high in antioxidants (i.e. dark chocolate, green tea, coffee, berries, nuts) and exercise.

What is a "toxin" and how did it get there?

What the heck is a "toxin?" Good question. And the answer is not straight forward. The loosely-defined term basically includes any compound that can be harmful to your body, such as pollutants, chemicals and heavy metals.

How do those toxins get there? Lots of ways, including: breathing polluted air, absorption through your skin (shampoos, lotions, etc.), drinking contaminated water (i.e. water that contains small amounts of pesticides from local farms) and eating processed foods.

How to make a Detox Soup

A detox soup should be full of nutrient-dense vegetables, pureed into a soup that is both filling and easy to digest. While eating keto, I find that detox soups with low-carb veggies are a better option than detox smoothies, which tend to have fruit and sugar mixed in.

You will need an immersion blender to blend the soup ingredients. If you don't have one, that's fine... you'll just have chunky soup instead. 🙂

Detox Soup Ingredients:

• Kale... lots of kale! Extremely nutrient-dense and rich in antioxidants, kale is a vegetable superpower. This curly green provides an abundance of vitamin A, B6, K and C, as well as calcium and copper. As it is also low in net carbs, kale is right up there with spinach in terms of being a top choice of veggie for keto or other low-carb dieters.
• Parsley is not only flavorful, but is also rich in antioxidants and vitamins A, K, and C.
• Thyme is a great source of vitamins A and C, as well as copper, fiber, iron, and manganese.
• Ginger has long been used as an herbal medicine to calm the stomach and reduce nausea and gas. It also reduces inflammation, stimulates your circulation and prevents "bad" bacteria, like Salmonella, from growing.
• Garlic not only tastes good, but has also long been used for its health and medicinal benefits. Garlic is used to help with a variety of diseases and ailments, including: the common cold, high blood pressure, and high cholesterol. It also contains antioxidants, has been shown to detoxify heavy metals in the body, and is rich in vitamin C, vitamin B6 and manganese.
• Onion, as well as garlic, contains sulfur, which assists the body in expelling heavy metals from the body.
• Carrots are often associated with good eye health, and for good reason. They are rich in lutein, lycopene and vitamin A. Carrots also provide a healthy dose of antioxidants, manganese, beta carotene, vitamin K, and potassium.
• Lemon not only gives a burst of fresh flavor, but also provides your body with a boost of vitamin C.
• Extra virgin olive oil is one of the healthiest oils around, especially for your heart. It's mostly composed of a monounsaturated fat called oleic acid, which is a fatty acid that has been proven to reduce inflammation in the body. This helps with a range of things, including your joints, heart, blood sugar levels and more. It also contains antioxidants and vitamins E and K.
• Apple cider vinegar (ACV) has antimicrobial and antioxidant properties. Although there is little research to prove it, ACV has long been used as an natural supplement to improve your overall health. This includes digestive, cardiovascular and skin health, as well as improving your body's blood sugar levels and insulin sensitivity. When buying ACV, make sure you buy one with "mother".
• Bone broth (for the non-vegans) is not only full of vitamins and nutrients, but also contains gelatin from the collagen in the bones and connective tissue. This improves the health of your skin, joints, hair and nails. It also contains amino acids that can improve your gut health. There are many brands to choose from. I like Kettle & Fire when it's on sale. Otherwise, I typically get Pacific Foods.
• Turmeric, especially when consumed alongside black pepper, is a powerful anti-inflammatory. It's also an antioxidant and has been used as an herbal supplement for centuries to help with arthritis, inflammation, acne and other skin ailments, the immune system and more.

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📖 Recipe