Category: Breakfast

How to Stay Healthy During Cold and Flu Season

 

chickensoupA steaming bowl of chicken soup is so comforting on a cold day,especially if you aren’t feeling well. Not only is it nutritious, it’s also delicious!  If you are sick, the hot soup will help soothe a sore throat and also ease cold and flu symptoms as congestion and coughs. I make this soup in bulk and freeze it so I have it  on hand as an immune booster or a quick meal.

Comforting Chicken and Kale Soup

Ingredients

  • Organic Chicken
  • Carrots, chopped
  • Celery Stalks
  • Turnips
  • Parsley
  • Onions
  • Kale, flat leaf, chopped
  • Sea Salt
  • Black Peppercorns
  • Water or Chicken Stock

Directions

Step 1
Place the chicken in a large pot. Cut 3 of the carrots, 2 of the celery stalks and one onion into small pieces. Add the cut vegetables to the pot. Add salt, peppercorns, ¼ of the parley and enough water or chicken stock to cover (about 8-10 cups). Bring to a boil. Reduce heat and simmer until the chicken is cooked through, about 40 minutes.
Step 2
Transfer the chicken to a bowl and let cool.
Step 3
Strain the broth, discarding the used vegetables. Return the broth to the pot. Add the remaining carrots, celery, onion, parsley and turnips to the broth. Simmer until tender, about 10 minutes. When the chicken is cool enough to touch, cut or shred the chicken and add it to the soup.
Step 4
Add the chopped kale, simmer for 5 minutes or until the kale is tender.
Step 5
Serve and enjoy.

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How To Make Your Own Bone Broth

Directions

Step 1
Save and freeze all the leftover bones from chicken. Add the frozen bones to water in your biggest pot and add sea salt, pepper, Kombu for extra minerals and 2 Tbs apple cider vinegar. Vinegar will help to extract the nutrients from the bones. Add diced carrots, celery, and parsley (you could also add any leftover veggie peels or other vegetable scraps that you would ordinarily throw away).
Step 2
Bring to a boil and then down to a simmer on low heat. Cover and let cook for at least 3-4 hours up to overnight. (boil for several hours or more to get the maximum nutrients from the bones & cartilage.) When done, uncover and let cool. Once cool strain into mason jars or other glass containers. Leave about one inch of room from the top. I leave 1 jar in the refrigerator to use during the following week and freeze the rest.

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Magic Mineral Broth

A delicious, Nutrient Dense Veggie Broth with Amazing Health Benefits

This pot of yum is high in potassium and numerous trace minerals that are often depleted in our daily life. Sipping this nutrient-rich stock is like giving your body an internal spa treatment. Drink it like tea, or use it as a base for all of your favorite soups and rice dishes. Don’t be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.

Since you will be using the skins it’s a good idea to get the vegetables from your local farmers market or organic from the grocery/health food store. This way you know you will be getting the freshest possible produce which means it’s high in nutrients and no pesticides or other toxic chemicals.

This is my “go to” broth for several reasons

1. It’s delicious (full of flavor!)

2. Full of immune boosting nutrients

3. Helps prevent colds and flus

4. It’s a healing broth when you are already sick

5. No peeling (makes preparation quick)

6. High in potassium and many trace minerals (that are often depleted by cancer therapy)

7. Can be used as a base for other soups, stews

8. Can be used in everyday cooking (especially  rice and other grains) to raise the nutritional value

This recipe is from One Bite at a Time, written by  By Rebecca Katz

Magic Mineral Broth

Ingredients

  • carrots (unpeeled)
  • yellow onions (unpeeled, cut into chunks)
  • leek (white and green parts, cut into thirds)
  • celery (including the hearts, cut into thirds)
  • garlic cloves (unpeeled)
  • bunch parsley
  • red potatoes (quartered)
  • sweet potatoes (quartered)
  • garnet yam (quartered)
  • 8-inch strip kombu
  • bay leaves
  • black peppercorn
  • whole allspice or juniper berries
  • salt

Note

Adapted from Rebecca Katz's One Bite at a Time. This broth can be enjoyed hot, cold or room temperature, and is a wonderful base for soups, chili and stews. I've made this many times for friends undergoing chemotherapy and radiation treatment, and it has always been well received.

Directions

Step 1
Rinse all the vegetables well, including the kombu. In a 12-quart or larger stockpot, combine all the ingredients except the salt. Fill the pot to 2-inches below the rim with water, cover, and bring to a boil. Remove the lid, decrease the heat to low, and simmer a minimum of 2 hours. As the stock simmers some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt and stir. Strain the stock using a large coarse-mesh strainer (remember to use a heat-resistant container underneath).
Step 2
Bring to room temperature before refrigerating or freezing.
Step 3
Enjoy!
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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know how you use Magic Mineral Broth.