Eat Seasonally: November Edition

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So… squash is obviously a popular seasonal food during this time of the year, but I wanted to highlight some other November beauties!! This soup contains fennel, leeks, apples, and walnut. Each of those foods have a list of positive health benefits, so this month I am going to highlight one really cool thing about each of them:

  • Fennel: contains a special phytonutrient called anethole WHICH has shown over and over again to reduce inflammation and reduce risk for cancer. Fennel has a very unique and distinct flavor!

  • Leeks: contain a nutrient called kaempferol that has been shown to protect against damage to your blood vessel lining and also may be important in the release of nitric oxide which helps your vessels expand to get more blood and oxygen through.

  • Apples: YUM! Apples contain a nutrient called cholorgenic acid which helps keep blood sugars low. The apple sweetens this soup wonderfully!

  • Walnuts: contain melatonin! Melatonin help regulate your circadian rhythm and helps with sleep which is always good!

So this soup will help with inflammation, your heart health, blood sugar control AND sleep!! Cool, huh?!

Leek, Fennel, Apple and Walnut Soup


  • 4 leeks, sliced

  • 1 ½ tsp dried thyme

  • 1 fennel bulb, chopped (reserve frons)

  • 1 medium apple, chopped

  • 2 tsp turmeric

  • 3/4 cup walnut halves, roasted

  • 4 cups low sodium chicken or vegetable broth

  • 2 tsp Ghee/avocado oil

 How to:

  1. Heat Ghee/avocado oil in a large soup pot or Dutch oven. Saute leeks and thyme for about 4 minutes. Then add fennel and apples and stir.

  2. Add turmeric and stir until everything is coated evenly. Saute for another 3 minutes. Add ½ cup walnuts and broth.

  3. Bring pot to a boil and let simmer for 12-15 minutes, or until vegetables are soft. Remove from heat.

  4. Using a hand blender or large blender, blend soup until smooth. (we found a kitchen blender was easier). If you choose a kitchen blender, remove the cap from the lid and cover with an oven mitt leaving a little space for steam to escape. Also, work in batches so it doesn’t explode on you.

  5. Serve the soup with toasted walnuts, fennel fronds and pepper on top.

*The color of this soup isn’t the best BUT the taste is!! We served it with chicken and sourdough bread!!