TMJ Diet: Broccoli Soup
Eating raw and even slightly cooked vegetables can be painful for those who suffer with TMJ disorder or jaw pain. On the other hand, overcooked vegetables are tasteless and low in nutrition. There is a simple solution--making flavorful soup purees that maintain the integrity of the vegetables and are easy on the jaw!
This is a delicious and healthy vegetarian broccoli soup recipe than can be served year-round with whole-grain bread that is diced into the soup. If you want to increase the protein, add one cup of prepared white beans at the same time that you are adding the broccoli. This plant-based soup is brimming with vegetables that are full of antioxidants, fiber, vitamins and minerals. Milk is added for a creamy texture. Milk provides protein, calcium and vitamin D. PLANT-BASED + DAIRY diets are known as the healthiest ways to eat.
Broccoli is a cruciferous vegetable. Diets rich in cruciferous vegetables may reduce the risk of certain cancers. It contains polyphenols and health-promoting nutrients.
Broccoli contains vitamin C and glucosinolates, sulfur-containing compounds that are responsible for its bitter taste and pungent aroma. These two components help the body fight oxidative stress.
Are the florets more nutritious than the stalks? The florets may contain more nutrients than the stalks, however the stalks make up for half of the broccoli head and are still nutrient-rich. Please don’t toss out the stalks. Chop them up and add them in!
This recipe can be made with a variety of vegetables so use whatever you have on hand. Asparagus works well and are tastiest in the spring. If you don’t like garlic, leave it out. A yellow onion can substitute for the white onion. You can use low-sodium chicken broth instead of vegetable broth.
Cooking is an art so add your own creative talents and individuality.
TMJ Recipe: Broccoli Soup
Choose Organic Ingredients When Available:
- ¼ cup cold-pressed extra virgin olive oil
- 2 cloves garlic, minced
- 1 small white onion, chopped
- 2 stalks celery, chopped
- 5 large carrots, chopped
- 1 large potato, chopped
- 3 cups broccoli
- 3 cups low-sodium vegetable broth
- 2 cups 1% (low fat) milk
- Sea salt to taste
- Freshly ground black pepper to taste
- Pinch of cumin
- Freshly grated Parmesan cheese, (optional)
- In a large soup pot, heat oil, add garlic, onion, celery, carrots and potato. Sauté for 10 minutes or until softened.
- Add broccoli, broth and milk. Simmer for 5 to 7 minutes.
- Allow to cool slightly, then transfer soup to a food processor and pulse a few times. Do not puree! Broccoli pieces should be visible.
- Return to soup pot, season with salt, pepper and cumin.
- Reheat and serve with freshly grated Parmesan cheese.
Nutrition Facts Per Serving (without added salt or Parmesan cheese): Calories: 106, Fat: 1.2 grams, Sodium: 102 mg, Carbohydrate: 19 grams, Fiber: 3.3 grams, Protein: 5.3 grams, Vitamin D: 159 percent Daily Value, Iron: 5 percent Daily Value, Calcium: 9 percent daily Value