A simple crock-pot soup packed full of healthy ingredients but please use only yellow onions to ensure an additional bonus of a “pre-fiber” called inulin.

Inulin is essential for maintaining gut health. In nature, inulin is found in most root vegetables and is a non-caloric oligosaccharide carbohydrate found in a variety of other carbohydrates called fructans. Chicory root contains the highest concentration of inulin. Other fruits and veggies containing this healthy bacterial fertilizer are sugar beets, leeks and asparagus. Only yellow onions contain sufficient amounts of inulin. Garlic, asparagus, dandelion root, elecampane root, bananas, and wheat all contain inulin as well.

Inulin fiber, unlike probiotics, (which often don’t survive the harsh conditions in the stomach), passes through to the lower gut intact. Once it arrives there, it acts as a fertilizer to the healthy bacteria living in your gut while stifling the production of the bad. Truly an amazing natural gut balancing property and there is new evidence that it can help prevent pre-cancer in the gut.

There is a catch to inulin however.  Most refined forms of inulin do not pack a healthy hit to the gut. Here’s a simple example of why. Sucrose (table sugar) is naturally found in beets, sugar cane, oranges, and other plants. Humans removed this naturally occurring substance from a whole food source and refined it into a chemical. Sucrose is probably one of the most unhealthy food additives in human history. Another example, even worse than sucrose, is the refining of corn into High Fructose Corn Syrup which is now known to cause heart disease among many other problems. We should remember the there are dangers attached to refining foods and attempt to consume them in their natural state as much as possible.  Eat foods that are completely clean of additives and refinements – that’s what natural is all about.

Enjoy this soup in a crock pot!  No directions really – put it all in and let it cook!


  • 2 cups fresh Butternut squash
  • 2 cups fresh Carrots
  • 2 cups fresh Celery
  • 5 cloves Garlic
  • 1 cup Green lentils
  • 2 tsp Herbs de provence
  • 2 cups fresh Kale
  • 1 large Yellow Onion
  • 1 cup fresh Parsley
  • 2 cups Red Potatoes
  • 3/4 cup Split peas, yellow
  • 8 cups Vegetable or chicken broth (Homemade is best!)
  • 1 tsp Salt
  • 1/2 cup Olive oil – rosemary olive oil or other herb infused oil is delicious

The parmesan cheese is up to you!

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