Dinner Tonight: My Family’s Chicken Soup

chicken-soupChicken soup isn’t just good for the soul. Experts at the University of Nebraska Medical Center in Omaha found evidence the soup contains anti-inflammatory properties that may help prevent a cold’s miserable side effects. Although they couldn’t pinpoint the exact biological reason, they did find that eating chicken soup can help prevent cold symptoms.

Here is one of my family’s favorite chicken soup recipes. It is loaded with veggies, herbs and spices and it always makes us all feel better.

Chicken Soup

• 1 whole chicken or a few chicken legs/breasts (whatever you have on hand)
• 6 cups (or more) of water or organic broth (if you are using just the breasts or the thighs)
• 3 celery stalks, chopped
• 3 large carrots, chopped
• 2 medium onions, chopped
• 6 garlic cloves, minced
• 1 bag of fresh or frozen spinach (or you can use kale, bok choy, swiss chard)
• 1 head of broccoli, chopped (fresh or frozen)
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Dinner Tonight: Homemade Chicken Soup

There is nothing better than a hot bowl of homemade soup when you are feeling under the weather or you just want some yummy comfort food. This recipe combines veggies, chicken and loads of garlic for a feel good meal that can be made any time and not just when it’s chilly. I usually prepare this the day after I have roasted a chicken and I have leftover chicken in the fridge.

 

2 tbsp olive oil

1 zucchini diced

1 carrot diced

1 small onion

4 cloves of garlic, crushed

½ tsp grated ginger

½ tsp rosemary and thyme

6 cups of chicken broth (homemade or organic)

½ cup orzo (little oval shaped pasta)..but you can use any pasta that you like

1 cup leftover cooked chicken, shredded

salt and pepper to taste

 

Heat oil over low to med heat in a large pot. Add garlic, thyme and rosemary and heat until you smell the garlic. Careful not to burn it. Add carrots, zucchini, and onion and cook until softened (about 5minutes). Add chicken, ginger and broth and bring to boil and stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Salt and pepper to taste.

 

 

 

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10 Tips for Cold and Flu Season

Winter is around the corner and cold and flu season is in high gear. And who wants to be sick during the holidays? Not me! So here are some tips to help you keep the bugs away and stay healthy this season.

1. Vitamin D: Immune support is just one of the many benefits of vitamin D. Research has shown that if your vitamin D levels are low, your immune system suffers. Start with 1000mg per day and talk to your health care practitioner about getting your levels tested. You may need to take a lot more.

2. Sleep: Sleep may be the best treatment and prevention for cold and flu. Studies have shown that sleep deprivation suppresses the immune system – leading us to have a less than optimal fever response (fever is actually the body’s way of fighting infection), and less antibodies produced on exposure to these viruses. The result? Stronger symptoms and a longer duration of symptoms, compared to individuals who are getting adequate sleep. Continue reading “10 Tips for Cold and Flu Season”

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