It’s felt like a never-ending winter in Melbourne during the past few months. The rain has been constant, and the skies have been overcast and grey for what feels like an eternity.
We have lasted the year - so far - without a cold or sniffle. But during the last week, the first croupy-cough emerged from my 6yo and I realised it was time to bring out the ‘tried-and-tested’ soup pot.
Just like many classic recipes, chicken soup began as a peasant dish; the offcuts of chicken meat and vegetable scraps combined with a broth made from the bones, necks, skin and feet of the bird.
Chicken broth is rich in beneficial nutrients such as as calcium, magnesium, silicon and trace minerals. It also contains hydrophilic colloids; compounds that attract gastric juices and stimulate digestion.
When combined together, the key elements of chicken soup - broth, vegetables, meat and herbs - are believed to contain beneficial, anti-inflammatory compounds that can ease the symptoms of upper respiratory tract infections.
A modern twist..
Traditional chicken soup recipes include a base of slow-cooked chicken broth, infused with a mirepoix of root vegetables and leeks. But if you want extra punch - look at adding some antioxidant-rich herbs and spices.
Here are the key ingredients, plus a recipe to follow.
Key ingredients -
Organic, free-range whole chicken - small-sized is best, and ideally with the feet, neck and wingettes as well.
Why? Smaller-sized birds provide a greater proportion of gelatin, bones and connective tissue (which forms the basis for a collagen-rich stock base) in ratio to muscle and fat. Try to get the feet, neck and wingettes as well as they are excellent sources of gelatin and create a richly-flavoured broth, packed with minerals and collagen.
Turmeric - fresh is best. If not, halve the quantity and use dried.
Why? Research suggests that turmeric possesses strong anti-inflammatory properties that can potentially help reduce symptoms associated with colds and flu. It also has a high antioxidant capacity which can assist in immune system repair.
Garlic - look for locally sourced, organic garlic, fresh as possible (note - if you find its too pricey, it is quite easy to grow at home).
Why? Garlic contains a compound, allicin which is largely responsible for its anti-microbial, and anti-bacterial properties. Allicin becomes active when the garlic is crushed or chewed. Hence why its best to always consume fresh, and with minimal cooking. Placing it in a garlic press will help realise its full spectrum of benefits.
Ginger - choose fresh, and organic or locally grown where possible.
Why? When taken in sufficient amounts, fresh ginger can have a diaphoretic effect – meaning that it can create heat and induce sweating throughout the body. The major component - gingerol contains unique anti-inflammatory and anti-microbial properties that can assist with lessening the symptoms associated with colds.
Cold-busting soup
Ingredients:
1 small-sized, pasture-raised chicken, preferably with feet, neck and wingettes
2 bay leaves
1 onion
1 teaspoon whole peppercorns
1 tablespoon apple cider vinegar
1 large leek, finely chopped
2 medium carrots, finely chopped
1 medium parsnip and/or 2 small turnips, finely chopped
1 small bunch oregano, finely chopped
1 small bunch parsley, finely chopped
juice of 1 small lemon
2 celery sticks, with leaves, finely chopped
1-2 teaspoons finely grated turmeric
1-2 teaspoons finely grated ginger
2-3 garlic cloves, crushed and finely chopped
1 small bunch leafy green vegetables (suggest silverbeet or wild spinach), finely chopped
Method:
Prepare the broth -
Place the whole chicken, bay leaves, onion and vinegar in a soup pot and cover with water. Bring to a boil, then reduce to a gentle simmer for 1.5- 2 hours. Skim any foam that comes to the surface as it cooks. Next, remove the chicken from the pot and pick off the meat from the chicken. Set this aside and return the bones and carcass to the cooking pot. Continue cooking for an additional 1.5-2 hours. Then drain the liquid and discard the solids.
Soup making -
To the cooking pot, add the leeks and root vegetables and allow the to sweat with a dash of the stock and teaspoon of butter or oil. Stir for a minute or two, then add stock and simmer for 5-10 minutes until the vegetables are well cooked. Next, add the chicken meat, ginger, garlic and fresh herbs. Cook for 5-10 minutes until soft. Lastly, add the remaining ingredients and season well with salt and pepper. Serve immediately.
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If you have enjoyed this recipe, please consider sharing with a friend. All recipes and ideas circulate freely in this newsletter, and I’d be so grateful this could be passed along..
Thank you!! Belle