Better Than Chicken Soup
Ingredients:
1 small yellow onion, chopped
4 cloves garlic, sliced
4 cups low-sodium vegetable or chicken broth, divided
1 tsp ground turmeric
8 fresh shiitake mushrooms, sliced
1 ½ cups julienned fresh kale
1 cup cubed butternut squash
2 Tbsp grated fresh ginger
¼ tsp cayenne pepper (optional)
6 thin slices astragalus root (optional)
Juice of 1 fresh lemon
1 tsp miso paste
In a large pot over medium-high heat, cook onion and garlic in 2 tablespoons broth, stirring occasionally, until tender and most of the broth has evaporated, about 3 minutes. Add a splash of broth if needed to keep onion from sticking, then stir in turmeric and mushrooms and cook until mushrooms are tender, 2 to 4 minutes. Stir in remaining broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer until squash is tender, about 15 minutes. Remove from heat and let cool slightly, then add lemon juice and miso (adding miso when still very hot will diminish it’s probiotic benefits). Cover and let sit 5 minutes before serving.
Serves 4-6. Per serving (about 11oz/300g-wt.): 90 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g total carbohydrate (6g dietary fiber, 5g sugar), 2g protein
Compounds in GARLIC, particularly allicin, help optimize the body’s immune system and have been shown to decrease the number of people who got a cold and its duration.
Several medicinal mushrooms, including SHIITAKE, REISHI, MAITAKE and CORDYCEPS, contain polysaccharide compounds that stimulate the body’s immune system.
Some common kitchen spices - TURMERIC, CAYENNE, allspice - support a healthy immune system. Spicy foods such as cayenne or horseradish may help clear sinuses.
Dark leafy green kale holds immune-boosting carotenoids - BETA-CAROTENE. LUTEIN- and, as a cruciferous vegetable, has powerful phytochemicals.
The abundant VITAMIN A in butternut squash is an essential component for the production and activity of certain white blood cells. It is responsible for the body’s first lines of defense, the respiratory tract and mucus membranes.
Zingy GINGER root has been lauded for its medicinal properties since ancient times in Asia, India and elsewhere- and now for immune-system support.
VITAMIN C (found here in lemon juice) is integral for white blood cell production and healthy inflammation response. Studies show that taken preventatively, it can decrease severity and duration of the common cold.
Like other fermented foods (yogurt, kefir), miso (soybean paste) contains PROBIOTICS, which aide your body in maintaining healthy levels of beneficial bacteria in the gut and intestines- very important for immune system function.
Ingredients:
1 small yellow onion, chopped
4 cloves garlic, sliced
4 cups low-sodium vegetable or chicken broth, divided
1 tsp ground turmeric
8 fresh shiitake mushrooms, sliced
1 ½ cups julienned fresh kale
1 cup cubed butternut squash
2 Tbsp grated fresh ginger
¼ tsp cayenne pepper (optional)
6 thin slices astragalus root (optional)
Juice of 1 fresh lemon
1 tsp miso paste
In a large pot over medium-high heat, cook onion and garlic in 2 tablespoons broth, stirring occasionally, until tender and most of the broth has evaporated, about 3 minutes. Add a splash of broth if needed to keep onion from sticking, then stir in turmeric and mushrooms and cook until mushrooms are tender, 2 to 4 minutes. Stir in remaining broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer until squash is tender, about 15 minutes. Remove from heat and let cool slightly, then add lemon juice and miso (adding miso when still very hot will diminish it’s probiotic benefits). Cover and let sit 5 minutes before serving.
Serves 4-6. Per serving (about 11oz/300g-wt.): 90 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g total carbohydrate (6g dietary fiber, 5g sugar), 2g protein
Compounds in GARLIC, particularly allicin, help optimize the body’s immune system and have been shown to decrease the number of people who got a cold and its duration.
Several medicinal mushrooms, including SHIITAKE, REISHI, MAITAKE and CORDYCEPS, contain polysaccharide compounds that stimulate the body’s immune system.
Some common kitchen spices - TURMERIC, CAYENNE, allspice - support a healthy immune system. Spicy foods such as cayenne or horseradish may help clear sinuses.
Dark leafy green kale holds immune-boosting carotenoids - BETA-CAROTENE. LUTEIN- and, as a cruciferous vegetable, has powerful phytochemicals.
The abundant VITAMIN A in butternut squash is an essential component for the production and activity of certain white blood cells. It is responsible for the body’s first lines of defense, the respiratory tract and mucus membranes.
Zingy GINGER root has been lauded for its medicinal properties since ancient times in Asia, India and elsewhere- and now for immune-system support.
VITAMIN C (found here in lemon juice) is integral for white blood cell production and healthy inflammation response. Studies show that taken preventatively, it can decrease severity and duration of the common cold.
Like other fermented foods (yogurt, kefir), miso (soybean paste) contains PROBIOTICS, which aide your body in maintaining healthy levels of beneficial bacteria in the gut and intestines- very important for immune system function.
Note: We skipped the astragalus root since I couldn't find it, and after researching it a little, found it wasn't the best to eat if you have diabetes. The cayenne ads a great flavor, and the spice helps open up your sinuses if you're not feeling well. We also have been using the pre-cut butternut squash, and couldn't find it this time, so cut up our own, and it's SO much better!! It is wonderful to enjoy this soup with a nice big piece of whole wheat bread! =)
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