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Soup Recipes for Combatting Canker Sores


Trying to find soup recipes that are suitable for people who are prone to developing canker sores? If so, this collection of recipes is for you! This collection presents an array of canker sore fighting soup recipes that combine some of the best canker sore fighting foods.

Beet and Carrot Soup

Serves 4

Beets are loaded with iron and folate which are among the most important micronutrients for preventing and treating canker sores.

Ingredients
3 medium beets, peeled and diced
1 tbsp canola oil
1 cup onion, chopped
1 pound carrots, diced
1 tbsp fresh ginger, minced
1 garlic clove, minced
1.4 litres (6 U.S. cups) vegetable stock
Directions
Heat oil in a large saucepan over medium heat. Sauté onion until golden brown. Add ginger and garlic and cook for 2 minutes, stirring frequently.
Add beets, carrots, and stock. Reduce heat to low and simmer covered until beets and carrots are tender, about 25 minutes.
In a food processor, purée soup in batches. Taste soup and adjust seasonings.
Serve hot or cold, garnished with cilantro leaves.

Iced Watercress and Mint Soup

4 servings

This soup draws on the health benefits of watercress and yoghurt containing probiotic bacteria—both have been used widely to treat canker sores.

Ingredients
4 large cucumbers, peeled and diced
1 cup watercress
2 tablespoons apple cider vinegar
1 tbsp extra-virgin olive oil
3/4 cup fresh mint leaves, plus some for garnish
2 tbsp fresh oregano leaves
3 tbsp fresh chives, chopped
1 1/2 cups plain yogurt
Salt and freshly ground pepper, to taste
Directions
Working in batches, purée cucumbers in a blender. Add watercress, vinegar, olive oil, mint, oregano, and chives, and process until smooth. Season with salt and pepper.
Pour soup into a bowl and stir in yogurt. Refrigerate until cold, about 2 hours. Garnish with fresh mint leaves before serving.

Nourishing Nettle Soup

4 servings

Don't worry about stinging your tongue; the nettle in this intriguing jade green soup will only do your mouth good. Nettles are one of the best sources of iron in the plant kingdom, providing more than four times the iron found in spinach. An iron deficiency, which is the most common form of nutritional deficiency in Western countries, has been associated with recurrent canker sores.

Ingredients
6 oz young nettle tips
4 oz fresh spinach
2 tbsp olive oil
2 shallots, chopped
2 cups water
2 cups skimmed organic milk
3 tbsp flour
Dash of ground white pepper
Dash of ground nutmeg
Salt to taste
Yoghurt containing probiotic bacteria, for garnish

Directions
Wash nettle and spinach thoroughly. Drain and chop coarsely.
Heat olive oil and sauté onion in a large saucepan until golden brown.
Add water, nettle, and spinach, and bring to a boil. Cook until nettle and spinach are tender. Blend with a hand held blender until smooth.
Whisk cold milk and flour together in a small bowl. Pour into saucepan and whisk to blend thoroughly.
Bring to a boil and simmer for a few minutes, until thickened. Season with salt, white pepper, and nutmeg. Remove from heat.
Pour soup into serving bowls and garnish with a swirl of yoghurt. Serve.

Note: As nettles are rich in nitrates, they should not be consumed by people with gout, young children, or other people who are advised to follow a low-nitrate diet.


Wholesome Winter Pea and Watercress Soup

6 servings

This delicious soup with an irresistible silky texture draws on the health benefits of watercress, a super food that the Chinese have used for centuries to treat a wide range of ailments, including canker sores.

Ingredients
1 large onion, chopped
1 garlic clove
6 cups vegetable or chicken stock
1 large potato
30 oz frozen peas
3 oz watercress
Salt and pepper, to taste

Directions
Peel and crush garlic and set aside. Leaving crushed or minced garlic for at least 5-10 minutes after crushing helps maximize its health-protective effects.
While health-promoting compounds are forming in crushed garlic, peel and dice potato and chop onion.
Sweat onion and garlic in 2-3 tablespoons of chicken or vegetable stock. Add potato chunks and pour in rest of stock. Bring to boil and simmer for 15 minutes or until potato is just cooked.
Add frozen peas and simmer for 3 minutes. Add watercress and simmer for another minute.
Remove from heat and let cool for a few minutes. Process with a hand held blender until smooth. Season with salt and pepper.

Spinach Soup with Boiled Eggs

4 servings

Popeye was right: eat your spinach! The nutritional profile of spinach makes it an excellent health food and an important food for anyone prone to getting canker sores. It is a very good source of dietary folate and a rich source of plant-based iron.

Ingredients
10 oz fresh spinach
2 tbsp olive oil
1 yellow onion, chopped
2 cups water
2 cups organic milk
3 tbsp flour
Dash of ground white pepper
Dash of ground nutmeg
Salt to taste
4 boiled eggs, halved
Directions
Wash spinach thoroughly. Drain and chop coarsely.
Heat olive oil and sauté onion in a large saucepan until golden brown.
Add water and spinach, and bring to a boil. Cook until spinach is tender. Blend with a hand held blender until smooth.
Whisk cold milk and flour together in a small bowl. Pour into saucepan and whisk to blend thoroughly.
Bring to a boil and simmer for a few minutes, until thickened. Season with salt, white pepper, and nutmeg. Remove from heat.
Pour soup into serving bowls and garnish with egg halves. Serve.

Want More Recipes?

For more recipes that can help prevent and treat canker sores, visit the main recipe directory of HealWithFood.org's Guide to Fighting Canker Sores.