Rustic Potato Leek Soup


Main ingredients and their supportive role in fighting candidiasis, infection, or low immune function:

  • Leeks, onions, and garlic:  anti-fungal properties and vitamin C* for strengthening immune system, containing chromium for managing blood sugar levels, anti-inflammatory and anti-bacterial properties to strengthen digestive system

  • Olive oil:  aiding in nutrient absorption, anti-inflammatory properties, containing polyphenols for protection of digestive tract and maintaining balance of bacteria

  • Fennel:  containing essential oil, anethole, for anti-fungal and anti-bacterial properties

  • Cumin:  aiding in digestion and detoxification and boosting metabolism

  • Red potatoes:  significant source of vitamin B6 and C*, potassium, iron, zinc, and copper for optimum cell function, energy, and optimal immune function

  • Kale:  good source of calcium, vitamins K, A, and C*, promoting alkalinity (reducing acid), boosting immune system, detoxing, anti-inflammatory

*Vitamin C is lost above 190 degrees F.



Rustic Potato Leek Soup Recipe


  • 1 medium yellow onion, coarsely chopped or sliced

  • 2 leeks, all parts, coarsely sliced

  • 2 Tb extra-virgin olive oil, plus a little extra to drizzle

  • 2 garlic cloves, coarsely chopped

  • 1 tsp ground fennel seeds

  • 1 tsp ground cumin

  • 1 tsp dry basil

  • 1 tsp dry oregano

  • 4 cups unpeeled red potatoes, coarsely sliced (about 5 or 6 potatoes)

  • 2 Tb sea salt, divided equally for separate use

  • 12 cups water

  • ¼ tsp cracked pepper (or more if desired)

  • Feathery parts of fennel bulb

  • 4 large kale leaves (or any dark leafy green), coarsely torn into pieces


  • Start to sauté onions and leeks in 2 Tb olive oil, over medium heat, then once they start getting tender, (about 3-4 minutes), add garlic and spices, sauté for another minute, then add potatoes, drizzling with olive oil, just enough to cover them and 1 Tb salt.

  • Stir continually, for 2-4 minutes, then, once the oil becomes mostly absorbed, add enough water to just cover the bottom of the pot.

  • Cover with a lid and cook for about 3-4 minutes, until the potatoes are mostly cooked, but not done, as they will continue cooking later.  (Over-cooking will result in mushy potatoes.)

  • Add the water, the other Tb salt, pepper and fennel bulb leaves, then cover pot and simmer for 10-20 minutes, or until the potatoes are tender.

  • Remove pot from heat source and stir in kale leaves.


*Super Health Tip:  Add 1 tsp-1 Tb of apple cider vinegar to each serving for probiotic gut health (but not boiling, as this will destroy the probiotics).  The soup is a bit oily, providing a “comforting” quality, as it imitates a texture and flavor similar to that which is obtained by using sausage or ham.  The vinegar offsets the grease by adding a little acidity to the soup.

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