The Immune-Boosting Beauty Soup You Must Make Tonight
I don't know about you, but there are 3 things on our radar this time of year.
1. Staying warm
2. Staying healthy
3. Staying Glo-ing!
This easy soup recipe from @savoringitaly is one of our favorites. It checks all three boxes and then some! Let's breakdown some of the goodness.
This yummy soup is loaded with anti-inflammatory turmeric, which acts as a powerful antioxidant. It helps protect against free radical damage which is the leading cause of aging! Turmeric also helps build a strong immune system by increasing the immunomodulating capacity of the body.
Fresh dill is a real superstar in the herb world! It's a flavonoid that's been used medicinally for centuries. Like turmeric, dill is anti-inflammatory. It's been known to ease joint pain and balance insulin levels. Dill contains a good amount of calcium, so it's known to maintain bone health. This super herb has long been associated with antimicrobial activity...hello immune health!
One word here. Collagen. Bone broth (chicken in this case), is loaded with it. And, you know how much we LOVE collagen around here! Chicken broth is also associated with immune health. One notable study showed that chicken broth diminishes the presence of white blood cells associated with upper respiratory inflammation and helps cold symptoms clear up faster.
This is a fancy French word for a mix of diced carrots, onion and celery. When cooked down with a little butter, it lends a hearty flavor to any recipe. We love it because these three common, often overlooked veggies are a power trio when it comes to your health. They are loaded with vitamins, fiber, and immune-regulating, anti-inflammatory, and heart-healthy bennies.
Ok, ready for the recipe? Here it is thanks to @savoringitaly. Give her a follow on IG for all sorts of deliciousness.
- 2 Tbsp extra-virgin olive oil or a light flavored oil (avocado oil is nice)
- 1 onion chopped
- 3 large celery stalks chopped
- 4 large carrots peeled and chopped
- 1 cup mushrooms sliced
- 4 cloves garlic minced
- 8 cups chicken bone broth or chicken stock
- 2 Tbsp coconut aminos this is optional
- 2 bay leaves
- 1 tsp. turmeric
- 1/2 tsp ground black pepper
- 1/2 tsp. crushed red pepper if using
- 3 cups cooked chicken shredded, rotisserie will do fine (I roasted a chicken just to make this soup)
- 2 cups baby spinach
- 1 Tablespoon fresh dill chopped
In a large pot or Dutch oven over medium heat, add the olive oil. When it is heated up, add in the onions, celery and carrots. With a wooden spoon, stir to combine. Onions should be translucent at about 3-5 minutes.
Add in the turmeric and black pepper. Add in the crushed red pepper, if using.
Add in the garlic and mushrooms and stir. You don’t want the garlic to brown. Just combine it with the onion mixture.
Add in the chicken broth and coconut amino (aminos are optional, but I like the flavor boost). Bring to a boil. Add in a spoonful of the bouillon paste (or an MSG free bouillon that you like, this is optional, but I like to add in a natural bouillon paste to give it a little bit more flavor).
Lower the heat and simmer the broth for about 20 minutes.
Stir in the shredded chicken and spinach during the last 10 minutes of cooking keeping it on a low and gentle simmer. Add in the fresh dill. The chicken just needs to heat up and the spinach will wilt up pretty quickly and be ready in just minutes). Keep it on a low simmer. You could simmer for 45 minutes total (the longer it simmers, the more the richer the flavor will be).
Taste soup for flavor. Discard bay leaves. Check seasoning. If needed, season with additional salt and pepper (and add any hot pepper that you like).
Ladle into bowls and enjoy! Serve with cauliflower rice (to stay low-carb).