Immune system boosting Soup Recipe:

Simple Broccoli Soup

allrecipes.com
 

1 tablespoon butter

2 garlic cloves (small, minced)

1 shallot (small, minced)

2 broccoli (small, heads though ends removed, roughly chopped can be frozen!

2 medium potatoes

1/2 teaspoon black peppercorns

2 1/2 cups chicken stock

  • Heat olive oil in a large saucepan, and saute shallot and garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a boil, reduce heat, and simmer 15 minutes, until vegetables are tender.

  • Step 2
    With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper.

Chicken Bone Broth with Turmeric and Kale

THEINSPIREDHOME.COM

INGREDIENTS

  • 2 tablespoons extra virgin olive oil, divided

  • 1 lb. boneless, skinless chicken thighs or breasts

  • 1 medium onion, chopped

  • 2 medium carrots, peeled and chopped

  • 4 cloves garlic, peeled and minced

  • ½ cup pearled farro

  • 6 cups roast chicken bone broth (see Instant Pot recipe here)

  • ½ teaspoon fresh thyme

  • 1x1 inch piece of rind for good quality parmesan cheese (optional)

  • ½ teaspoon ground turmeric

  • 2 loosely packed cups kale, stemmed and chopped

  • Salt & pepper to taste

DIRECTIONS

  • Set Instant Pot to “Sauté” and add 1 tablespoon olive oil. Add chicken and sauté in pot for until browned on both sides (does not need to be cooked through). Remove chicken from pot and place on a plate.

  • With Instant Pot still on “Sauté” add the second tablespoon of olive oil and sauté onions, and carrots until soft, about five minutes. Stir in garlic and cook for one minute more.

  • Add chicken back into pot along with farro, bone broth, parmesan rind and turmeric. Lock the lid in place and cook soup on high pressure for 12 minutes.

  • When cooking time ends, natural pressure release for 5 minutes, then quick release.

  • Set Instant Pot to “Warm.” Remove lid and discard parmesan rind. Use a fork to shred chicken into bite sized pieces. Stir in kale and allow the soup to sit for 2 minutes to allow the kale to soften. Season with salt and pepper to taste. Serve immediately.

Mushroom Madness...this soup is made in a mushroom broth (simmering mushrooms for an hour+) and mushrooms are a power food that contains Ergothioneine, a powerful antioxidant that helps to eliminate free radicals. They’re also a powerful source of Vitamin D.

Coconut Oil – contains two important anti-viral compounds, lauric acid and caprylic acid. Together these help ward off bacterial and viral infections.

Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your bloodstream. It also contains alliin which converts to allicin, which is believed to be the major antibacterial compound in garlic.

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.

Bok Choy – it is very high in Vitamin A, which is essential for a properly functioning immune system, while also containing high amounts of vitamin C, an antioxidant that shields the body from free radicals.

Kale – I don’t even know where to begin with the powerhouse that is kale. It’s packed full of iron, which is essential for your body working at its ultimate level, along with being a great source of vitamins and antioxidants. When they say “eat your kale”, EAT YOUR KALE!

INGREDIENTS

  • 1 T coconut oil

  • 1 large yellow onion, chopped

  • 6 garlic cloves, minced

  • 1 lb shitake 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. Seperate 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.

The Healthy Maven .com

Creamy Sweet Potato Soup

Sweet Potatoes are an excellent source of Vitamin A - vital to a healthy immune system.  This soup will help strengthen your family's immunity in the current 'flu and Corona Virus outbreak 

Serves 4 

Ingredients:

4 cups Peeled and chopped sweet potatoes

4 cups Chicken (or vegetable) broth 

2 tbps Olive or Vegetable oil 

1 cup Chopped carrots 

2 Cloves of Garlic (crushed) 

1/2 cup Coconut milk (or cream)

2 tsps Lemon Juice 

1 tsp Mild curry powder

1 tsp Corriander seed (ground) 

1 tsp Cumin (ground)

Sweat onions and garlic until translucent and tender, add carrots and sweet potatoes.  Cook together on a gentle heat for 5 -8 minutes, stirring so that the sugars don't catch on the bottom of the pan.  

Add stock and coconut milk with spices and cover,  Simmer for 18-20 minutes until all veggies are completely tender. 

Blend together into a smooth soup, ready for eating!

260 calories per serving , 64mg calcium, 12g fat, 4.5g saturated fat, 540mg sodium.

 

Keep well everyone! Stay safe!  Eat well and be kind to each other! 

 

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