The Immune Boosting Soup You Need to Get Through The Cold & Flu Season


Instant Pot Chicken Noodle Soup

There is nothing like a bowl of chicken noodle soup to warm yourself up with on cold and dreary autumn days. It also helps when there are a few immune boosting ingredients to keep you healthy during the cold and flu season.


Immune Boosting Soup

There are a few immune boosting ingredients I add to my broths and soups to help keep my immune system strong

  • Chaga - is extremely nutrient dense, it provided the body with a variety of vitamins and minerals. It fights inflammation, boosts the immune system, slows the aging process, lowers cholesterol and it is even known to have a beneficial effect on blood sugar levels. I purchase in bulk from Organic Matters here in Canada. I regularly make tea with it use and use it in broths. Each piece of chaga has a couple uses out of it. Simply rinse well, pat dry and freeze for the next time

  • Ginger - when making broth, I always add a knuckle size piece of ginger. It doesn’t alter the flavour and offers immune boosting benefits. Ginger supports the liver, aids in digestion, helps relieve menstrual cramps, lowers blood sugar levels, is a great anti-inflammatory

  • Turmeric - contains curcumin, a potent antioxidant and anti-inflammatory. It has been known to help with Alzheimer's, depression, arthritis, digestive issues, and increasing longevity

  • Soup Bones - not only add flavour to any soup, but they provide the body with vitamins, minerals, and collagen. Bone broths are soothing for the digestive system and help to keep you healthy. Drinking bone broth while you have a cold will also help to get you back on your feet faster

  • Garlic & Onion - help to combat sickness, they are rich in antioxidants and are anti-bacterial/fungal. Regularly incorporating onion and garlic into your meals will help to keep your immune system strong

  • Lemon - juice is tossed through at the very end. Lemon juice helps add flavour without being overly generous with salt. It also provides an additional boost of Vitamin C

  • Herbs & Spices - are used in making the soup as well as tossed through at the end. This recipe has sage, thyme, rosemary, bay leaves, and parsley. The fresh herbs add flavour and a variety of immune boosting/anti-bacterial benefits


Immune Boosting Chicken Noodle Soup

This recipe is a great one to prep in advance. Simply chop up your vegetables, place the sea salt, pepper, and herbs on top and store them in the fridge. Keep the veggies you are going to sauté (garlic, onion, celery) at the beginning separate. This recipe takes 10 or so minutes of prep and 30-35 Minutes in the Instant Pot. Very little hands on time for an extremely nourishing bowl of soup.

Tip

When you are at the butcher, stock up on soup bones. Freeze them and use them as needed. You can also keep a large jar in the freezer handy with ginger root, turmeric root and chaga (if the chaga has already been used). Throw into soups and broths as needed or grate to use in dressing and marinades. Having these ready to use in the freezer will help to ensure you are providing your body with immune boosting ingredients every chance you get!

Meal Prep, Soup Season, Cold and Flu Season, Nutrition

Ingredients


Beeswax Food Wraps, Victoria BC

Serves: 6-8
Prep Time: Roughly 10 Minutes
Cook Time: 40 Minutes

Wet Ingredients

  • 6 cups water, pre-boiled

  • 2 large carrots, quartered

  • 3 large ribs of celery, diced

  • 3 cups nugget potatoes, quartered

  • 1 brown onion, diced

  • 4 cloves of garlic, minced

  • 1 - 1.5 pounds skinless chicken, roughly sliced

  • 3 soup bones

  • 1/4 cup parsley, roughly chopped

  • 2 tbsp of lemon juice

  • 1 tbsp olive oil

  • 1/2 tbsp ACV (helps to get the nutrients out of the soup bones)

  • 1 knuckle of ginger - left whole

  • 1 piece of turmeric root - left whole

Dry Ingredients

  • 1 tsp thyme

  • 1 tsp sage

  • 1 sprig rosemary 

  • 2 bay leaf 

  • 2 veggie stock cubes

  • 1/2 tsp sea salt

  • 1/2 tsp black pepper (help makes the nutrients in the turmeric absorbable)

  • 2 chunks dried chaga

  • 1 bag of gluten-free rice pasta spirals, cooked separately (this soup would also taste great with 1/3 - 1/2 cup of cooked rice or quinoa in each bowl

Note

I cook the entire bag of brown rice pasta. I rinse it under cool water and mix through a drizzle of olive oil. I prefer to keep my noodles separate from the soup. When serving, I place at the bottom of the bowl and add the broth on top, the noodles don’t get overcooked this way due to sitting in hot broth


Directions


  • start by boiling 6 cups of water in a kettle or pot (I do this so the Instant Pot takes less time to pressurize)

  • turn on the sauté setting of the Instant Pot.  Once heated, add 1 tbsp olive oil, the onion, garlic, and celery and sauté until translucent, roughly 5 minutes

  • stir through the chicken then add the pre-boiled water veggie stock cubes, sage, thyme, and rosemary.  Stir until combined

  • add the rest of the ingredients (except the lemon juice & fresh parsley), mix well

  • using the high-pressure manual setting, set the timer for 35 minutes

  • during the last 15 minutes of cooking time, cook your brown rice pasta by directions provided on the package. ( I used Tinkyada gluten-free brown rice pasta spirals)

  • rinse the pasta well, brown rice pasta tends to be quite starchy

  • one the time goes off, carefully do a quick release of the pressure

  • remove the ginger, chaga, turmeric and bones from the pot

  • stir through fresh parsley the  & lemon 

  • ladle into bowls with the pre-cooked pasta at the bottom (the past doesn't need to be hot)

  • season with additional salt and pepper if desired 


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Disclaimer: the information provided in this post is for educational purposes only.   It has not been evaluated by the FDA or CFIA. It is not intended to diagnose, treat, cure, or prevent any disease.