Posted on: December 10, 2019 at 5:05 pm
Last updated: December 25, 2019 at 11:18 am

When the temperatures plummet and the cold winter wind starts to howl, we tend to reach for warm and comforting foods like mac and cheese, chili, and hearty stews. And while many of these dishes might be delicious and help to warm us up, they’re not always the most nutritious options. They can often be quite heavy- laden with butter, cream and cheese.


This year, why not try something healthier, but equally as comforting?

Cauliflower, Coconut Oil, Ginger, and Turmeric

If you’re looking for something warm, filling, and healthy for this cold-and-flu season, look no further than this hearty stew by Dr. Mark Hyman. It has everything you need to stay healthy. As the title suggests, the main ingredients are cauliflower, coconut oil, ginger, and turmeric.


How will these ingredients help you to stay healthy this season? Read on to find out.


Cauliflower is a cruciferous vegetable in the same family as kale, Brussels sprouts, and other types of cabbages [1]. For many years it lived in the shadow of its health superstar cousin, broccoli, but is finally getting the recognition it deserves.

The brassica family have a protective effect against cancer, potentially due to their high content of a special compound called glucosinolates [2]. Glucosinolates produce several cancer-fighting compounds such as isothiocyanates, thiocyanates, nitriles, cyano-epithioalkanes and indoles [3].Cauliflower, as well as other white vegetables, are high in fibre, potassium, and magnesium [4].

Coconut Oil

Coconut oil has gained huge amounts of popularity in the last few years, for many reasons. Coconut oil is made up of primarily of medium-chain triglycerides (MCT), which are shorter than most other fats [5]. Your liver turns these fats into ketones, which have been shown to be beneficial to the brain and have even been studied as a potential treatment for Alzeihmers [6].


These MCTs might also help you burn fat, since they increase the amount of calories you burn when compared to other longer-chain fats [7].

Lauric acid makes up about fifty percent of the fatty acids found, and when it is digested it can kill harmful pathogens like bacteria, viruses and fungi [8]. This can help you avoid colds and flus.


Ginger is among the healthiest spices in the world. It is full of nutrients and bioactive compounds that have amazing health benefits [9]. It is part of the Zingiberaceae family of plants, and has been used for centuries to treat arthritis, stomach upset, asthma, diabetes, and menstrual irregularities [9]. There is also scientific support that ginger may alleviate the symptoms of nausea and vomiting following pregnancy, surgery, cancer therapy, or motion sickness and suggestive evidence that ginger reduces inflammation and pain [9].


Another member of the Zingiberacae family, turmeric contains the polyphenol curcumin, which have potent anti-inflammatory and antioxidant properties. Curcumin has potential to prevent conditions like cancer, Alzheimer disease, heart disease, and arthritis [10].

A Hearty and Healthy Winter Stew

Without further ado, here is Dr. Hyman’s recipe to keep you warm all winter long.


  • 2 tablespoons coconut oil
  • 1 teaspoon cumin seeds
  • 1 medium onion, finely chopped
  • 3 ripe tomatoes, finely chopped
  • 1 medium head cauliflower, stemmed and cut into bite-size florets
  • 1 jalapeno, stemmed, seeded, chopped
  • 1 cup chopped kale
  • 2 teaspoons ginger paste

Step 1

In a medium stockpot, heat the coconut oil for 30 seconds on medium heat.

Step 2

Add the cumin seeds and stir until they start to sputter. Then add the onions and cook for another minute, and then, add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.

Step 3

Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.

Step 4

Ladle the soup into 4 serving bowls and enjoy! The leftover stew can be stored in an air-tight container and saved for lunch the next day.

More Recipe Ideas

There are many more ways you can get the benefits of all of these ingredients. Here are a few more recipes for you to get your health fix:


Roasted Garlic Cauliflower

Creamy Cauliflower Dip

Avocado Cauliflower Toast

Crispy Cauliflower Wings

Coconut Oil:

Coconut Oil Coffee

Coconut Oil Fat Bombs

Squash and Coconut Oil fudge


Ginger and Garlic Soup

Hot Apple Cider Smoothie with Ginger, Cinnamon and Lemon

Banana-Ginger Smoothie


Turmeric and Ginger Iced Tea

Turmeric and Honey-Glazed Chicken

Turmeric Squash Soup

Turmeric-Infused Gummies

Brittany Hambleton
Team Writer
Brittany is a freelance writer and editor with a Bachelor of Science in Foods and Nutrition and a writer’s certificate from the University of Western Ontario. She enjoyed a stint as a personal trainer and is an avid runner. Brittany loves to combine running and traveling, and has run numerous races across North America and Europe. She also loves chocolate more than anything else… the darker, the better!

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