Immune-Enhancing and Nutritive Soup

Immune-Enhancing and Nutritive Soup

Immune-boosting soup is great to make and share with your family during the cold and flu season.

General Dietary Principles

  • Avoid cold and raw foods when you are feeling unwell. 
  • If you are congested, it is best to avoid dairy.
  • For each meal, have as much soup and hot liquids as you can. 
  • You want the soup to warm you up internally and make you sweat!

Recipe makes enough for four servings.

Ingredients

  • Onion – 1-2 peeled and diced whole onions
  • Two long celery stalk, sliced
  • One large carrot, sliced
  • Garlic – chopped 4-5 cloves
  • Fresh ginger – about a square inch of ginger chopped or sliced
  • Extra protein: Chopped organic chicken, one egg (optional), OR if vegetarian, one cup of soaked and washed lentils
  • Organic chicken broth (vegetarians can use vegetarian broth) 
  • 10-12 cups of water
  • Thyme 1 tsp Rosemary 1 tsp
  • Sage 1 tsp
  • Black pepper OR Cayenne pepper (enough to make you sweat but not too much to make it uncomfortable)
  • Fresh lemon – 2 slices or squeeze juice of a lemon to taste

Additional Optional Ingredients

  • Green onions/chives
  • Cilantro
  • Shiitake mushrooms
  • One potato, chopped

Do not use: Broccoli, cauliflower, green or red peppers (capsicum), eggplant, pasta, white rice, or regular mushrooms   

Instructions

  1. Chop and dice your ingredients.
  2. Add two tablespoons of oil to a large pot or an Instant Pot (on soup setting). Order of preference among cooking oils is avocado oil > grape-seed oil > extra virgin olive oil.
  3. Add the onions, ginger, garlic, celery and began to sautée until the onions are clear.
  4. Add chicken or lentils and keep sautéeing.
  5. Once the chicken starts to appear white and cooked add in the chicken broth and/or water.
  6. Add other ingredients: potato, shiitake mushrooms, and carrots.
  7. Cover pot with lid, or close Instant Pot lid.
  8. Leave cooking another thirty minutes. After this, remove the lid and check that the carrots are soft to eat.
  9. For extra protein, poke a hole in the egg and slowly let the egg white and yolk drip into the soup. The egg should turn white, indicating it is cooked.
  10. Leave soup simmering and add remaining seasonings, herbs and spices: thyme, sage, cilantro, black pepper or red pepper, salt to taste.
  11. Remove from heat and add lemon juice to taste.
  12. Serve warm and consume liberally.