IMMUNE BOOSTING CHICKEN & VEGETABLE SOUP

There’s a reason our parents, grandparents and great-grandparents would feed us a warm chicken soup when we were sick. Allllllll of those nutrients!

So, so many amazing immune boosting, anti-inflamitory properties of this soup…all which I will detail after the recipe, for those that don’t really care about all of the ‘nutrition’ side of things and just want the recipe!

INGREDIENTS:
– 1 whole organic, grass fed chicken (around 1.5kg)
– 1 brown onion
– 4 tablespoons of organic apple cider vinegar
– 3L of water
– 1kg baby chat potatoes (or normal potatoes are fine)
– 1/2 bunch of kale or a packet of baby spinach
– 5 carrots
– 1 bunch of celery
– 5 cloves of garlic
– 1 head of broccoli
– 20 mushrooms
– 2 cups peas
– 2 tablespoons turmeric
– 1 tablespoon curry powder
– 1/2 tablespoon grated fresh ginger (powdered is fine to use if you don’t have fresh)
– 1/2 to a full bunch of basil
– 1 bunch parsley
– Any other herbs to taste…oregano, thyme etc.
– Himilayan rock salt and pepper to taste
– 4 eggs

METHOD:
1. Cook whole chicken in a large saucepan with 3L of water, crushed garlic and all herbs & spices (turmeric, curry powder, ginger, basil, oregano, parsley, thyme) plus salt & pepper and 4 tablespoons of apple cider vinegar. Bring water to boil and then cook on medium heat for 1 hour.
2. Add in chat potatoes, chopped in half. Cook on medium heat for a further half an hour (totalling one and a half hours cooking for the cicken)
3. Remove chicken from the water. Add in chopped carrot & celery.  Boil until vegetables are cooked – probably around 15 mins.
4. Break chicken into strips & chunks then add back into the saucepan along with your kale/baby spinach, broccoli, mushrooms and peas. Cook for a further 2-3 minutes or until broccoli is blanched & mushrooms are cooked.

Serve with toasted organic sourdough rye if desired.

WHY are these ingredients so good for you?

APPLE CIDER VINEGAR
Organic ACV with the ‘mother’ promotes digestion and is high in potassium, which promotes regularity and cellular cleansing. The acetic acid it contains helps to suppress your appetite, increase your metabolism and reduce water retention. It is also a great digestive tract cleanser. (I have a tablespoon of ACV in a glass of water every morning and also whenever I’ve eaten a little bit too much and feel really full…I promise it gets that sickly ‘full’ feeling away in minutes!)

TURMERIC
Turmeric has anti-inflammatory properties so helps your body to reduce inflammation…perfect for people who suffer IBS, food intolerance’s, digestive dis-ease and it’s various skin conditions as well as arthritis – all made worse by inflammation in the gut & gut lining. Turmeric helps to lessen the inflammation and reduce these symptoms.

GINGER
Ginger has been used for hundreds of years as a digestive aid and a natural remedy for nausea. Ginger helps to reduce inflammation in the digestive process and soothe the gut. It relaxes the muscles in the gut lining and is used to help people who suffer from constipation, food intolerance’s and bloating.

KALE & BABY SPINACH
Dark green veggies are rich in vitamins, minerals, and enzymes including vitamins K, A, C, and E, as well as magnesium, fiber, calcium, and omega-3 fats. We need to get out omega-3 fats from food as it’s not something our body can produce naturally. It is what helps our skin appear plump and full and without it we look dull, sunken and our skin will be very dry. They also lower blood pressure, cholesterol and risk of heart disease as well as improving brain & cognitive function.

BROCCOLI
Broccoli is another anti-inflammitory but also helps our body to naturally detoxify. Steaming or blanching broccoli enhances the cholesterol – lowering benefits. It can also make it easier on your digestive system – as some tend to get bloated from raw broccoli in particular. Broccoli is great at detoxifying our bodies and researchers have released studies to show that (get ready for 3 really big words) Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This means it is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants.

PARSLEY
Parsley is rich in Vitamins A and C, folic acid, and has flavonoids that act as antioxidants- which means they kill the free radicals creating damage to our cells.
Parsley is also very high in iron, and the high vitamin C content assists the absorption of iron. It is a blood purifier and helps to kill bacteria in the body.  Parsley is an excellent digestion restorative remedy. It improves the digestion of proteins and fats, and because of its high enzyme content, parsley benefits digestive activity and elimination. It also helps cleanse the liver of toxins and rejuvenates it.
And my favourite, parsley is also high in Vitamin K, chlorophyll and essential fatty acids- and helps balance hormones in us women!

BASIL
Basil is also another herb with anti-inflammitory properties, but it is also known as an adaptogen (read more about adaptogens in my post here) which means it helps your body to adapt & react to stress better by lowering cortisol levels and leveling out your hormones. Stress and high cortisol levels mean weight loss is hard, sleep is broken and emotions are all over the place.
You can also find basil or ‘holy basil/tsuli’ herbal teas. I have a yummy chai tsuli tea at the moment that I love! Search your local health food or organic store for lots of varities.

HIMALAYAN ROCK SALT
Pink Himalayan sea salt contains over 84 minerals and trace elements, including calcium, magnesium, potassium, copper and iron.
With most table salts, you’re only left with one mineral (sodium), some added iodine and most often some really health-hazardous anti-clumping agent like yellow prussiate of soda. Many commercial table salts also undergo a bleaching process and contain aluminum derivatives and other terrible ingredients known to be highly toxic to human health.
It is known to loosen excessive mucus and speeds up mucus clearance and also remove pathogens in the air. It balances your body’s pH levels an acts as a natural digestive aid by balancing your stomach acid.

These are just some of the reasons why it really is so important that we try to use food as medicine as much as we can. Why would we continue to fill our bodies with man & machine-made hormones and anti-biotics, essentially killing our bodies natural defence & detoxifying capabilities when we can support our body every day by making a few small changes and adding in some extra herbs, spices and vegetables. You might not like paying a little extra at the check out now, but how much are you going to hate treating degenerative diseases that could have been prevented from a few lifestyle changes earlier in life?

 

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