This flu season has been particularly bad for many people, and it isn’t showing signs of slowing down. For those suffering from common cold, flu, or simply trying to nourish well, proper nutrient-dense foods can be one of the best healers around. This immunity-boosting turmeric chicken soup is not only warm, hearty, and comforting, but every single ingredient has a specific immunity-boosting quality. It’s a perfect complement to the detox diet on the 21-Day Clean Program.
Bone broth is incredibly comforting to sip on when you’re suffering from congestion or a sore throat. Beyond the physical comfort it provides, bone broth is rich in collagen, a type of protein that helps improve the health of our gut, which is where a large portion of our immunity cells live. In addition to building our cellular gut lining, collagen also helps boost “good” bacteria in our gut – a crucial component to building great immunity. Having healthy gut lining is the first line of defense in preventing unwanted toxins, viruses, and pollutants from entering our system. Bone broth also contains a slew of minerals like calcium, magnesium, and phosphorus, which all help fight inflammation and boost our system.
Mushrooms are known for their anti-inflammatory benefits (not to mention their high vitamin B and mineral content). Specifically, they contain beta-glucans compounds which help keep our immunity cells on alert for potential threats. This helps prevent getting sick and also helps our body heal more quickly when we do become victim to a common cold or full-blown flu. Their anti-inflammatory benefits come from the antioxidant ergothioneine. This phytonutrient helps to protect our cells’ mitochondria, reduce the effects of environmental pollutants, and improves immune modulation.
Sage and garlic are the fresh flavor-enhancers used in this soup, and we didn’t only choose them for their bold flavors. Sage has a particularly high content of antioxidant rosmarinic acid, which fights fungus, bacteria, and viruses. Research has shown sage to be one of the most powerful natural antimicrobials. It has been tested and proven to efficiently fight more than 40 common strands of bacteria and more than 25 strands of fungus. Garlic is arguably one of the most well-known immunity boosters. Specifically, compounds found in garlic have been shown to boost the function of our disease-fighting white blood cells, helping to ward off viruses we may come in contact with.
We’ve replaced the white-flour noodles you’d normally find in chicken soup with protein-rich, gluten-free quinoa for a boost in nutrition. This helps to prevent inflammation and blood sugar disruption that traditional, processed wheat can cause. Quinoa is high in fiber, which is crucial for preventing constipation and ridding our bodies of unwanted toxins. Quinoa contains all of the essential amino acids we need for survival, making it the only plant-based “complete protein.” It is also rich in manganese, riboflavin, magnesium, and iron.
1 lb. chicken
32 oz. bone broth
2 cups filter water
1/4 cup olive oil
8 oz. mushrooms
4 cups spinach
2 cups uncooked quinoa
4-5 large carrots
4-5 celery stocks
3-4 sage leaves
3-5 cloves garlic
2 tablespoons fresh ginger
2 tablespoons turmeric
cayenne, salt, pepper to taste
Step 1: Prepare vegetables. Slice mushrooms, carrots, and celery. Mince sage, shallot, garlic, ginger, and turmeric. Zest entire lemon and slice in half.
Step 2: Add olive oil to a large pot over medium heat. Add shallot, carrots, mushrooms, and celery to oil. Cook for 4-5 minutes, stirring regularly. Next, add shallot, garlic, turmeric, lemon, ginger, salt, pepper, and cayenne. Cook for an additional 3-4 minutes.
Step 3: Add bone broth, chicken, water, and quinoa to pot. Turn heat to high and bring to a boil. Once boiling, reduce heat to medium-low, cover, and let simmer for 15-20 minutes, or until chicken and quinoa are cooked through. Fold in spinach once the soup is removed from heat. Once the soup is finished cooking, use a fork to shred chicken before serving.
Recipe and photography by Kaitlyn Noble
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