Candida Diet Soup Recipes: Nourishing Your Body and Fighting Overgrowth

The Candida diet is a dietary approach designed to combat Candida overgrowth, a condition arising from an imbalance of the Candida albicans yeast in the body. Soups can be a valuable addition to this diet, offering a versatile and easily digestible way to incorporate nutrient-rich, Candida-friendly ingredients. This article explores various soup recipes suitable for the Candida diet, highlighting their benefits and providing practical tips for creating your own delicious and effective Candida-fighting soups.

Understanding the Candida Diet and the Role of Soups

The Candida diet focuses on eliminating foods that promote Candida growth while emphasizing those that support a healthy gut environment. Soups align perfectly with this approach for several reasons:

• Nutrient Density: Soups allow you to pack a variety of vegetables, herbs, and spices into a single meal, providing essential vitamins, minerals, and antioxidants. Many vegetables, such as spinach, zucchini, and carrots, are low in sugar and possess antifungal properties, making them ideal for the Candida diet.
• Digestibility: Soups are generally easy to digest, which can be beneficial for individuals with gut imbalances.
• Adaptability: Soup recipes can be easily modified to meet specific dietary needs, whether you follow a paleo, vegan, or gluten-free lifestyle.

Featured Candida Diet Soup Recipes

Here are some enticing soup recipes that are suitable for the Candida diet:

Creamy Carrot and Ginger Soup

This soup combines the sweetness of carrots with the warmth of ginger, creating a comforting and flavorful dish. Carrots are rich in fiber and low in sugar, while ginger boasts potent anti-inflammatory properties that can help alleviate digestive discomfort.

Ingredients:

• 6-8 medium-sized organic carrots, chopped
• 1 yellow onion, diced
• 1-2 inch piece of ginger, peeled and diced
• 1 14-ounce can of full-fat or light coconut milk
• Filtered water
• Sea salt
• 1 teaspoon ground cinnamon (optional)

Instructions:

1. Place the carrots, onion, ginger, and coconut milk into a medium to a large saucepan.
2. Add enough filtered water to cover the vegetables.
3. Add a pinch of sea salt and bring the mixture to a boil.
4. Reduce the heat to low, cover, and simmer until the vegetables are soft, approximately 15 minutes.
5. Transfer the mixture to a blender and add ground cinnamon if desired.
6. Blend until smooth and creamy. Season to taste with additional salt if needed.

Candida Diet Spinach Soup

Spinach is a nutritional powerhouse packed with potassium, magnesium, folate, vitamins A and K, and other essential nutrients. This soup offers a delicious and convenient way to incorporate this leafy green into your Candida diet.

Read also: Breakfast on the Candida Diet

Ingredients:

• 4 cups frozen spinach
• 2 medium-sized yellow onions, peeled and large diced
• 6 whole garlic cloves
• 1 can (13.5 ounces) full-fat coconut milk
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground nutmeg
• A pinch of black pepper

Instructions:

1. Place all the ingredients into a medium-sized saucepan and bring to a boil.
2. Once boiling, cover the pan with a fitted lid and reduce the heat to medium.
3. Simmer for 10 minutes.
4. Remove from heat and let the mixture cool for about 10 minutes before transferring it to a high-powered blender. Be cautious when blending hot soup and start with the lowest speed, gradually increasing to high.
5. Blend on high for about 2-3 minutes, or until the soup is silky smooth.
6. Taste for seasoning and add more salt and pepper if desired.

Celeriac Soup

Celeriac, also known as celery root, is a low-starch vegetable with a unique flavor profile that resembles a cross between parsley and celery. This soup showcases the versatility of celeriac and its suitability for the Candida diet.

Ingredients:

• 1 Tbsp. oil, olive or coconut
• 1 leek, white and light green parts, cleaned and thinly sliced crosswise
• 1 celeriac, about 1 1/2 pounds, peeled and cut into 1 inch dice
• 1/4 cup peeled, diced Granny Smith apple (optional)
• 5 cups water
• 1/2 tsp. salt
• 1 tsp. dried thyme leaves
• Pepper to taste
• Fresh thyme leaves for garnish

Instructions:

1. Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, for about 5 minutes.
2. Add celeriac and apples (if using) and cook, stirring, for another 5 minutes.
3. Add water and bring to a simmer, then cover and cook until celeriac is tender, about 30 minutes.
4. Puree soup mixture until smooth in an upright blender, food processor or directly in the saucepan with an immersion blender.
5. Stir in dried thyme leaves, pepper to taste and additional salt if necessary.
6. Serve soup with a garnish of fresh thyme leaves.

Zucchini Soup

Zucchinis have a neutral flavor that makes them a versatile vegetable, particularly in soups and juices. This simple soup recipe is perfect for the first stages of your Candida diet. The garlic, onion and olive oil all have antifungal properties.

Ingredients:

• 2 zucchinis
• 1 onion
• 2 garlic cloves
• 2 Tbsp. olive oil
• Sea salt

Instructions:

1. Steam the zucchini and onions.
2. Puree the zucchini, onion, garlic cloves, olive oil and salt in your blender.
3. Add water for desired consistency.
4. Pour in bowl and serve.

Broccoli Soup

This soup is a recipe that you can eat on this cleanse. It’s not the prettiest soup, but it is yummy and easy.

Ingredients:

• Onion
• Garlic
• Celery
• Broccoli
• Vegetable broth
• Milk
• Salt and pepper
• Vegan parmesan

Instructions:

1. Set Instant Pot to saute setting for 7 minutes. Saute the onion, garlic, and celery, adding a bit of water if needed to prevent sticking.
2. Once the saute is over, add the broccoli and vegetable broth.
3. Put lid on and set to high pressure for 5 minutes.
4. Do either a quick or natural release.
5. Add the milk, salt and pepper, and use either an immersion blender or a regular blender to carefully puree the soup.
6. Serve with the vegan parmesan.

Stove top instructions

1. In a large pot on the stove, saute the onion, garlic, and celery for 5-10 minutes, adding a bit of water if needed to prevent sticking.
2. Add the broccoli and vegetable broth, and cover.
3. Let cook 10-15 minutes, until broccoli is very tender.
4. Add the milk, salt and pepper, and use either an immersion blender or a regular blender to carefully puree the soup.
5. Serve with the vegan parmesan.

Minestrone Soup

Minestrone soup is a traditional Italian soup that’s loaded with veggies and usually contains either pasta or rice in it.

Read also: Popcorn on a Candida Cleanse

Ingredients:

• Carrots
• Celery
• Fresh green beans
• Chicken bone broth
• Diced tomatoes
• Zucchini
• Spinach
• Beans

Instructions:

1. Start by heating avocado oil in a large pot.
2. Next, add in the broth, tomatoes, beans and water.
3. Next, add in the fresh spinach and pasta.

Curried Cauliflower Soup

After roasting it, just simmer the cauliflower in a coconut infused broth with a warming blend of spices and you’ve created this delicious, velvety smooth soup.

Ingredients:

• 1 lb. cauliflower, cut into bite size pieces (about 1 small cauliflower)
• 4 Tbsp. oil, such as melted coconut oil or olive oil, divided
• Salt and pepper
• 1/2 medium onion, diced
• 1 clove garlic, sliced
• 1/2 tsp. powdered cumin
• 1/2 tsp. powdered ginger
• 1/2 tsp. powdered turmeric
• 2 cups water or vegetable broth
• 1/2 cup canned unsweetened coconut milk
• Salt and pepper to taste
• Roasted cauliflower bits
• Diced tomatoes
• Finely minced fresh basil and cilantro
• Red pepper flakes
• Fresh lime juice

Instructions:

1. Preheat the oven to 400 degrees F ( 205 degrees C).
2. In a large bowl, add the cauliflower pieces, 2 tablespoons of oil and a sprinkling of salt and pepper. Toss to coat.
3. Spread cauliflower pieces on a rimmed baking sheet and roast until tender and browned, about 20 minutes, turning the pieces over halfway. Remove from the oven, and set aside. Save a few of the small bits of roasted cauliflower to garnish the soup.
4. In a medium soup pot over medium heat, add the remaining 2 tablespoons of oil. Next add the onion and sauté until tender, about 5 minutes.
5. Add the sliced garlic, powdered cumin, powdered ginger and powdered turmeric. Stir to combine and sauté for about 1 minute, until the garlic and spices are fragrant.
6. Finally, add the water or broth, coconut milk and roasted cauliflower pieces. Raise heat and bring to a boil.
7. Reduce to heat to low, cover and simmer the soup for 20 minutes, or until the cauliflower pieces are tender.
8. Blend the soup in the soup pot with an immersion blender, or transfer it to a blender and process until smooth.
9. Reheat if needed and season with salt and pepper to taste.
10. Serve the soup with a garnish of reserved roasted cauliflower bits, diced tomatoes, finely minced fresh basil and cilantro, red pepper flakes and a squeeze of fresh lime juice.

Chicken Soup

This soup is an ideal recipe to prepare on a Sunday afternoon as it requires minimal prep time. It will make plenty of servings that you can take for lunches throughout the week. The entire dish is candida friendly, the dairy free sour cream is the best part!

Ingredients:

• ½ white onion, diced
• 3 carrots, chopped
• 3 stalks celery, chopped
• 1 heaping tsp freshly grated ginger
• 1 ½ tbsp garlic, minced
• 1 leek, chopped into half moons
• 4 cups chicken broth
• 4 cups water
• 2 organic chicken breasts
• 1 tsp garlic powder
• 1 tsp thyme
• 1 tsp onion powder
• Juice from 1 lemon
• Zest from one lemon (optional)
• 5 stalks kale or chard, thinly sliced
• Sea salt & pepper to taste
• Fresh herbs for topping: parsley, thyme, dill (optional)
• Sunflower seed sour cream

Instructions:

1. Soak sunflower seeds in water for a minimum of 30 minutes.
2. Add onion, leek, carrots, and celery to the crock pot. Then add lemon juice, lemon zest, garlic, ginger, garlic powder, onion powder, thyme, sea salt, and pepper. Mix around until everything is evenly coated. Then add in the broth and water. Then add in the chicken breasts. Add a little bit more sea salt and pepper to the top of the chicken breasts.
3. Put the crock pot lid on and cook on low for 8 hours.
4. In the meantime, prepare your sunflower seed sour cream. Drain excess water from the sunflower seeds, then add them to a high speed blender along with the lemon juice, apple cider vinegar, onion powder, sea salt, and water. Blend on high until creamy, you may need to stop the machine and scrape the sides down every so often.
5. Once the soup is done, open the crockpot lid, use two forks to shred the chicken inside the crockpot. Then add in the chard or kale. Divide into bowls, top with sunflower seed sour cream and fresh herbs of choice (dill pairs really well).

Sunflower seed sour cream

Ingredients:

• ½ cup sunflower seeds
• 4 tbsp water
• 1 tbsp apple cider vinegar
• 2 tbsp lemon juice
• ¼ tsp sea salt
• ¼ tsp onion powder

Tips for Creating Your Own Candida Diet Soups

• Choose low-sugar vegetables: Opt for non-starchy vegetables like leafy greens, cruciferous vegetables (broccoli, cauliflower, cabbage), zucchini, and asparagus.
• Incorporate antifungal ingredients: Garlic, onion, and olive oil possess antifungal properties that can help combat Candida overgrowth.
• Experiment with herbs and spices: Herbs and spices not only enhance flavor but also offer additional health benefits. Consider using ginger, turmeric, oregano, thyme, and cinnamon.
• Make your own vegetable broth: Store-bought vegetable broths often contain additives and hidden sugars. By making your own, you can control the ingredients and ensure it aligns with the Candida diet.
• Be mindful of portion sizes: While soups can be filling and nutritious, it's important to be aware of portion sizes to avoid overeating, which can hinder the effectiveness of the Candida diet.

Beyond the Recipes: A Holistic Approach to Candida

While these soup recipes can be a valuable tool in your Candida-fighting arsenal, it's important to remember that diet is just one piece of the puzzle. Addressing Candida overgrowth effectively often requires a holistic approach that includes:

• Dietary Changes: Following a strict Candida diet that eliminates sugars, refined carbohydrates, and processed foods.
• Supplementation: Consider incorporating antifungal supplements like caprylic acid, oregano oil, and berberine, as well as probiotics to restore a healthy gut flora balance.
• Lifestyle Modifications: Managing stress, getting enough sleep, and engaging in regular exercise can all contribute to a stronger immune system and a healthier gut.

Read also: Best Bread for Candida

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