Make Some "Immunity" Soups!

ADD these IMMUNE SUPPORTING HERBS to your soups for added nutrition & support!

Garlic: Garlic is great to add to your food and consume on a daily basis, especially during cold and flu. Garlic is known for its antimicrobial properties and has been used for centuries to help the immune system fight off infection. Studies have shown that garlic can be helpful in reducing the occurrence of colds and their overall length. So load up on the garlic!

Fennel: Fennel (and fennel seeds) is most well known for its licorice-like flavor, and is another food that is good for supporting the immune system. Fennel seeds, in particular, are rich in vitamin C and are known for helping support digestive health. Since 80% of our immune system is located in our gut it is essential that promoting good gut health be a part of supporting immune function.

Parsley: Parsley is incredibly high in vitamin C and vitamin A both of which are critical for immune health.

Turmeric: Probably best known for its ability to fight inflammation, turmeric contains a powerful antioxidant called curcumin which is responsible for this decrease in inflammation that is oftentimes found to be related to various illnesses.

Immune Boosting Chicken Soup

Serves 4

Ingredients for stock:

1 whole organic chicken

8 cups water

1 leek

1 onion (quartered)

1 carrot (sliced in half)

2 garlic cloves

2 tsp himilayan salt

1 tsp pepper

Soup:

2 tablespoons extra virgin olive oil

1 leek sliced finely

1/2 fennel bulk sliced finely (core removed)

2 carrots (sliced)

3 garlic cloves (minced)

1 thumb size knob of ginger (minced)

2 tsp turmeric

1 tablespoon fennel seeds

1/4 cup chopped parsley

Directions:

1. In a large pot combine water, chicken, leek, onion, carrot, garlic, salt, and pepper. 

2. Bring to boil over high heat and then reduce to simmer. 

3. Allow the broth to simmer for 25 minutes, flipping the chicken half way, and remove from heat once chicken has cooked fully. 

4. Next remove the chicken from the broth and place on a cutting board. 

5. Then strain the broth through a fine mesh strainer, making sure to catch the broth in a separate bowl. 

6. In the same large pot over medium heat combine olive oil, leek, fennel, garlic, ginger, turmeric, and fennel seeds. 

7. Allow the spices and vegetables to cook until slightly softened, stirring consistently with a wooden spoon to keep from sticking to the pot.

8. Once vegetables have cooked slightly, add the broth back into the pot, bring to a boil and then add rice if so desired.

9. Reduce the heat and bring the soup to a simmer over medium-low heat, and allow to simmer for 20 minutes.

10. After 20 minutes add the sliced carrots and continue to simmer.

11. While soup is simmering pull the chicken from the bone and shred using a fork. 

12. Add the shredded chicken to the soup and continue simmering for an additional 5 minutes or until the rice is fully cooked in the soup.

13. Serve hot and sprinkle with fresh parsley and additional salt and pepper to taste. 

Vegan Immune Boosting Soup

Serves 6-8

Ingredients:

1 T coconut oil

1 large yellow onion, chopped

6 garlic cloves, minced

2 celery stalks, sliced

1 lb shiitake mushrooms

1 1/2 tsp sea salt

1/4 tsp black pepper

1 tsp turmeric

12 cups water

4 heads baby bok choy, bottoms chopped off

1/2 head kale, chopped

optional: 1 tablespoon freshly grated ginger

Instructions:

1. Chop off the bottom of the stem from your mushrooms and discard. Separate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!

2. Heat up coconut oil in a large pot over medium heat.

3. Add onions and sauté for 5 minutes or until translucent.

4. Add in garlic and cook for 1 more minute.

5. Add in celery and mushrooms and saute for about 10 minutes or until mushrooms have wilted.

6. Add in spices (including ginger, if using) and water and bring to a boil.

7. Then let simmer, covered for 1 hour or as long as you want (the longer you leave, the better!)

8. Add bok choy and kale in the last 10 minutes of cooking to wilt.

9. Serve warm or store for up to 1 week in the refrigerator.