Make the winter favorite, Bone Broth Chicken Soup for cold fighting and other healing benefits!
We’ve all heard that chicken soup is known as “Jewish penicillin.” It is closer to the truth than you may think!
Studies have actually shown this to be excellent for fighting colds. It’s the one comfort food that is truly effective! A pulmonary expert at the University of Nebraska Medical Center found evidence the soup contains anti-inflammatory properties. According to his research, chicken soup inhibited the movement of neutrophils, the most common type of white blood cell that defends against infection. By inhibiting the migration of these infection-fighting cells in the body, chicken soup essentially helps reduce upper respiratory cold symptoms.
Be that as it may, it is easy to make from scratch and warm, steamy liquids are soothing, keep you hydrated and soothe a scratchy throat! What I typically like to do is make the bone broth a day or two ahead and then make my chicken soup using the broth as the base.
Step One: Make the bone broth
Put all your bones (*) including chicken feet, necks etc. in a large stockpot or slow cooker. Cover with filtered water. Add 2 tablespoons organic, raw apple cider vinegar. I like to include 3-4 crushed garlic cloves, one unpeeled, organic onion, quartered, 2 stalks of organic celery cut into large chunks and 2 unpeeled, organic carrots cut into large chunks. You can also include any herbs you like as well. Bone broth cooks long and slow. Chicken bones cook anywhere from 6 to 48 hours depending on how much time you have. A long, slow cook time is needed to fully extract the nutrients in the bone and the vinegar helps the bones release that goodness. So set the crockpot on low or the stockpot on simmer.
(*) When I buy chicken parts on sale (organic, free-range chicken so you are not adding toxins), I save the bones in a Ziploc bag in the freezer.
You can then use these for bone broth or add those bones to the soup pot as they add even more flavor and collagen to your soup. Ask your butcher for chicken necks, feet and wings from organic, free-range chickens as they have the most collagen and make the richest, most flavorful chicken bone broth.
When your bone broth is done, strain out the solids, cool, cover and refrigerate. You will see the fat and gelatin form on top – that’s the collagen that heals your digestive system, supports smooth skin, healthy joints, bones, and ligaments.
Bonus: I also use the bone broth as a base for rice and quinoa instead of water, which gives it a lot more flavor.
Step Two: Make the Soup
To your rich bone broth add:
- 4 lbs. organic, free-range chicken, preferably on the bone
Simmer gently in your bone broth until the chicken is cooked, about an hour. Remove from the pot; cool and take the meat off the bones. Discard the bones.
Next, add to the broth:
- 1 large onion, peeled and chopped
- 3 stalks organic celery, chopped
- 2 carrots, peeled if not organic, otherwise unpeeled and chopped
- 1 head of garlic, divided into cloves, crushed
- As many different herbs as you like: sprigs of parsley, basil, small knob of ginger
- 2-3 bay leaves, oregano, marjoram, rosemary, sage
- Sea salt; freshly ground black pepper
Simmer gently until the vegetables are cooked but not mushy, 30-45 minutes. Add the chicken back in and allow to reheat.
You can serve just as it is in a shallow bowl or pour over whole grain rice or quinoa. I like to add a dollop of white miso, which adds a delicious saltiness and lots of probiotics.
Inhale the steam as you enjoy it. Medicine never tasted so good!
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