Soup can be frozen for meal prepping. This recipe, shared by our in-clinic Naturopath Evie, is great for supporting your immune system during winter with nutrient intake and also great for recovery.
Adding chili flakes or ginger can help to open up the airways with colds. Adding in antimicrobial herbs such as thyme and rosemary are also great to help fight infections.
Garlic has an antimicrobial compound called Allicidin which is created when garlic is grated/chopped and is left to oxidize for around 10 minutes. This compound is heat sensitive – so adding it once you take the soup off the heat is best for its immune boosting properties!
Naturopath Evie’s Immune Boosting Winter Chicken Soup
- 1 free range/organic roast chicken shredded (if time poor) OR if you have more time and want more health benefits, you can cook a whole organic chicken with bones and use alongside stock
- 2-3 tbsp of extra virgin olive oil
- 4 cloves of garlic – grated and left to sit for 10 mins (to add when serving)
- 1 large onion
- 1-2 carrots diced
- 1-2 cups of chopped celery
- 1 cup of sliced mushrooms
- 1-2 tbsp of grass fed bone broth paste or powder
- Optional: Rosemary, Thyme, Chilli Flakes or Ginger
- Seasonings: salt, pepper, or organic stock cubes
- Chop all ingredients.
- Prepare chicken – whether cooking from scratch or shredding already roasted chicken.
- Fry off onion in large pot on high heat, you can add in some pepper or chilli flakes/spices if you wish.
- Add in carrot and celery and fry off on high heat for a few minutes.
- Add in mushrooms and fry off.
- Cover with boiling water and add in bone broth, stock cubes, herbs and cooked chicken and cover to cook.
- Cook until vegetables are tender and adjust seasoning as needed via tasting.
- Take off heat, add in garlic and enjoy.