Immune Boosting Chicken Soup
There is nothing like Chicken Soup. When made the old-fashioned way it has so many benefits hence we have Immune Boosting Chicken Soup. So amazing are the benefits of consuming chicken soup made like our grandmothers used, there have even been papers published highlighting it’s benefit to our immune system.
This is what I love about food. People for centenaries have been using foods to help aid in others recoveries. Using Chicken Soup as an example. Go back a couple of hundred years or more and they would not have known the scientific reasons for why, but people made broths and gave it to the sick because they knew it helped them.
We are also drawn to these types of foods when we ourselves don’t feel our best. If we stop to listen our bodies will always tell us what we need.
At the time of developing this recipe I was on a therapeutic diet to help combat SIBO. So I have developed this to be easily modified for those also on that diet or following a low FODMAP diet.
Ok so why is this so good for the immune system?
Like I said earlier, science can now back up the claim that Chicken Soup is Immune Boosting. So how is it so good?
- It inhibits the migration of white blood cells across the mucous membrane, reducing congestion and easing symptoms
- More effective than hot water at thinning mucous and speeding up it’s movement, limiting the time viruses have to come in contact with the linings our nose and airways
- High in all the vitamins and minerals (Vitamin A + C, magnesium, phosphorus) as well as gelatin and antioxidants needed to build a strong immune system
- Protein from the chicken provides the building blocks for our immune system
- Onion and garlic are amazing antimicrobials helping fight off any invaders
- It can help with dehydration due to the liquid base
- It helps maintain electrolyte balance from the potassium and sodium, especially helpful if you are sweating
- Using the goodness from the bones allows for a healing coating, decreasing inflammation, through the gut. With 80% of our immune system on the outside of our gastrointestinal tract, this is a lovely boost to our immunity.
Please know that this is to help your immune system be in the best possible working condition so if viruses or bacteria do manage to get into your body, it has the best chance of defending the body and getting rid of whatever has made it into your system. It may mean you don’t get sick, it may help you get better quicker, but it is not a cure. It is another tool to have to make sure you are in your best health.
I’ve chosen veggies to add to the soup that have a good dose of vitamin C. These include capsicum and broccoli. Carrots were added for their vitamin A. And mushrooms for their extra help with modulating the immune system.
By making the stock from scratch it allows for the all of the goodness from the bones, the meat + the skin. This has all the benefits to your digestion as a broth. It helps reduce inflammation, improves immunity, reduce digestive complaints and increases mucosal intergity (you really want to keep your mucosal barrier on point!)
If you would like to know what else you can do to help boost your immune system head to my post here.
This Immune Boosting Chicken Soup feels so nourishing to eat, you can literally feel how good it is for you as you are eating it. Tag me on Instagram or Facebook when you make this, I love to see your creations!
What Do I Need?
- 1kg of Chicken Drumsticks, preferably free range
- 5 cups of Filtered Water
- 2cm knob of Turmeric, finely chopped
- 3cm knob of Ginger, finely chopped
- 3-4 cloves of Garlic, quartered (omit for SIBO or use 1 Tablespoon of Garlic infused olive oil)
- 1 Onion, chopped (omit for SIBO)
- 2-3 Bay Leaves
- 2-3 Star Anise (SIBO only)
- Salt + Pepper
- 1 Tablespoon of Apple Cider Vinegar (ACV)
1 medium Red Capsicum, chopped
1-2 cup of Broccoli florets
- 30-40 Beans, halved
- 200g Mushrooms, chopped (swap for parsnip for SIBO)
- Salt + Pepper
Let’s Do This!
1. Grab a large pot. Pop in all the stock ingredients into the pot except for the apple cider vinegar. Bring to the boil then turn down to simmer for 60-75 minutes. The meat should easily come off the bones.
2. Remove the drumsticks from the stock with a slotted spoon. Strip off the chicken the bones. Keep the meat to one side and return the bones to the pot, make sure you add the grissley bits from the ends of the bones too. Add the ACV and bring back to the boil. Turn down to simmer for another 45minutes. This helps extract all the goodness from the bones.
3. Remove the bones, the bay leaves and any large chunks of ginger, garlic or turmeric you don’t want in your final soup with a slotted spoon and discard. This includes the star anise if you are following the SIBO recipe.
4. Add the vegetables, except for the mushrooms to the stock. Cook for 10-15 minutes until softened but still firm.
5. Add in the reserved chicken meat + mushrooms. You can add salt + pepper if needed. Make sure you break up the chicken and check you haven’t left any of those sharp little bones. Heat until the chicken has been reheated.
This serves 6 people.
If you would like a heartier soup you can add 1/2 cup of basmati rice per serve – this is perfect for SIBO phase two
This recipe is gluten and dairy free, SIBO friendly and AMAZING for you gut!