Chicken Soup Cures the Common Cold?
Have you ever questioned why everyone turns to chicken soup when they come down with a cold? I mean, that is what most people eat when they're feeling under the weather, right? Of course it is, and for good reason!
Traditionally prepared chicken soup utilizes the entire animal, including the nutrient dense bones. It's cooked over very low heat for a longer period time. Similar to bone broth, the nutrients from the bones are excreted into the broth which makes them readily available for absorption in the body. Some of these nutrients include minerals such as calcium, magnesium, phosphorus and potassium. To learn more about why you should incorporate bone broth in your diet please read my previous post Liquid Gold.
Light & Fresh Chicken Soup
There are many variations of chicken soup but I always seem to stick with the same simple recipe leaving room for minor tweaks when it's time to serve. This recipe is light and very refreshing, making it a good option for a summer meal. You can have this for lunch or dinner. I've even been known to eating a small bowl for breakfast. I just add a soft boiled egg right before serving and it's perfection in every way.
Other things to add are sliced avocado, noodles, cilantro, or any kind of vegetable.
1 whole chicken, free-range
1 medium onion
4 stalks celery
5 cloves garlic
1 small bulb ginger, sliced
1 small butternut squash
1 bushel kale
2 cups quinoa
1 whole lemon
1/2 Tbsp apple cider vinegar
salt to taste
In a large pot, place the chicken, sliced onion, 3 carrots, celery, garlic and ginger. Fill the pot with filtered water so the ingredients are covered, and bring to boil. Immediately turn the heat down to a slight simmer. Cover and leave it be until the chicken is cooked through, about 25-40 minutes, depending on the size of the bird. As soon as the chicken is cooked through remove and place in a large bowl. Let it cool until you can actually pull the meat apart.
Keeping the water at a simmer, pull the meat off the bones and set aside, discarding any skin or fat. Place the bones and cartilage back into the simmering pot and top with filtered water. Add 1/2 Tbsp apple cider vinegar and allow to simmer for an additional 2-10 hours. I know that seems like a long time, but if you wish to get the full benefits of these nutrient dense bones then this is the best way.
While the broth is simmering you can prepare the hearty ingredients. Slice carrots and squash into bite-sized pieces. Clean and break kale apart, keeping it separately in the fridge. Cook 2 cups of quinoa to be added just before serving. This way it doesn't get soggy when sitting in the fridge.
Once the bone broth is finished, strain and discard all the pieces. You'll be left with a clear rich broth base that you can now cook the remaining soup ingredients in. Cook carrots and squash and add salt to taste.
When it's time to serve this delicious soup you can bring the base up to a simmer with fresh kale. Add the quinoa just before pulling the pot off. Top with fresh dill and juice from a lemon.
I like to make a large batch of soup and store it in individual containers in the freezer. Here's what they look like. I make freshly cooked quinoa, dill and lemon when it's time serve. I hope you enjoy!