Healthy Fall Recipe: Make My Immune-Boosting Turmeric Chicken Soup!
There’s nothing better than a warm bowl of chicken soup when you’re feeling under the weather. From old wives’ tales to ancient medical traditions to modern research, everyone agrees: chicken soup has healing powers.
But did you know that eating chicken soup can also help prevent colds and other seasonal illnesses by supporting the immune system and fighting off infections?
Studies show that chicken soup made with nutritious ingredients can reduce inflammation, speed up the immune response, and help you steer clear of respiratory infections.
To help you embrace these health benefits, I’m sharing my favorite recipe for chicken soup. It’s not only delicious but designed to keep you healthy and sniffle-free all season long! Let’s get cooking!
Immune-Boosting Benefits of Our Chicken Soup Ingredients
When you make my Immune-Boosting Turmeric Chicken Soup, you’ll get all the soothing benefits of a warm bowl of soup, plus these immune-enhancing superfoods:
- Garlic
Garlic, onions, and scallions are part of the allium family and share many health benefits. They are high in vitamin C and antioxidants that protect the body from damage and oxidative stress.
Garlic is particularly well-known for helping fight colds and the flu. It contains antimicrobial compounds, like allicin, which help white blood cells attack invading viruses and bacteria. Studies have also found that garlic is a strong immunomodulator. It regulates the NK and γδ-T cell function, reducing the severity of cold and flu symptoms.
Ginger
Ginger is a well-known herb for easing digestion and helping with bloating, nausea, and morning sickness. But it can do so much more! Over 100 studies show that ginger has powerful benefits that improve all kinds of health conditions – from arthritis to respiratory ailments to pain conditions.
Ginger’s antioxidant, antiviral, and anti-inflammatory properties make it an important kitchen medicinal for the autumn and winter seasons. Along with protecting immune function, it also helps to flush toxins from the digestive tract to reduce the stress on your entire body.
Want to know more about how ginger can help you stay healthy this season? Watch this video to learn more about how ginger helps detox your body and boost your immune system!
Turmeric
Last but not least! Turmeric is really the star of this soup. This golden spice adds color, warmth, earthiness, and a host of healthy benefits. Turmeric is an anti-inflammatory spice that helps manage pain, improve circulation, and support a robust immune system.
What makes turmeric so powerful? It is high in curcumin, a compound that modulates the inflammatory pathways to reduce systemic inflammation and reinforce a weakened immune system. These anti-inflammatory effects also support the gut microbiome, where a large percentage of the immune system resides.
RECIPE: Immune-Boosting Turmeric Chicken Soup
Servings: 6
Prep Time: 10-20 minutes
Cook Time: 50-60 minutes.
INGREDIENTS
2 tablespoons olive oil
1 small onion, diced
3 stalks of celery, diced
4 cloves garlic, minced
1 tablespoon freshly grated ginger
2 pounds boneless, skinless chicken breast
5-6 cups chicken broth or homemade bone broth
1 teaspoon fresh chopped thyme (or 1/2 teaspoon dried)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 bay leaf
1 tablespoon turmeric
2 cups kale, de-stemmed and roughly chopped
Juice of 1 lemon
Cilantro or parsley to garnish (optional)
Optional: diced sweet potato, leeks, broccoli, butternut squash, or other veggies you enjoy.
DIRECTIONS
- Add olive oil to a large pot over medium-high heat. When hot, add the chicken and cook for 3-5 minutes per side until browned. Remove from the pan and set aside.
- Add the onion, celery, and any additional veggies you choose to the pot. Cook for 5 minutes or until lightly browned.
- Add the garlic and ginger and cook for about 1 minute.
- Return the chicken to the pot along with the chicken broth, thyme, salt, pepper, bay leaf, and turmeric.
- Cover and simmer over medium-low heat for 30-40 minutes.
- Take out the chicken from the pot and let cool for a few minutes. Shred the chicken with two forks into bite-sized pieces. Put the chicken back into the pot and then stir in the kale. Cook for another 2-3 minutes, or until the kale is bright green and wilted.
- Add in the lemon juice. Taste and adjust the seasoning if needed.
- Spoon into a bowl, top with cilantro or parsley, and enjoy!
Stay Healthy this Autumn with Naturopathic Medicine!
There is so much to love about fall —don’t let a weak immune system keep you from enjoying all the fun autumn activities.
While chicken soup is a delicious way to support your immune system, sometimes we need more focused support to restore our immunity and stay healthy through cold and flu season.
Call us at 623-266-0059, or request an appointment to learn how our individualized naturopathic treatment plans can help you feel your best this fall!
Much love,
Dr. Lena Fernandez
Are you using fresh or ground turmeric?
Freshly ground is always more beneficial, but you can always use pre-packaged!