Mind, Body, Spirit Connections

Wednesday, October 5, 2011

Health Tip - Sick Soup

Wellness Health Soup

“Get Well Soup”, but we can’t stop calling it “Sick Soup”. Ginger and garlic and cayenne – oh my! You WILL feel better soon. At the first sign of any cold or flu, mama’s in the kitchen making sick soup. Having given this recipe out to dozens of people personally, we’ve gotten nothing but outstanding feedback about the results."

Prep Time: 20 minutes

Cook Time: 2 hours

Total Time: 2 hours, 20 minutes

Quick notes - Can be vegetarian by substituting your favorite beans in place of the chicken, and vegetable stock instead of chicken stock. Variations Optional: other veggies, chick peas, beans Diet (other): High protein, Gluten free


Olive Oil

1 Onion (finely chopped)

3 stalks celery (1 finely chopped, 2 coarsely chopped)

1-2 heads garlic (half head minced, remainder rough chopped)

2 Full Chicken Breasts (cut into 1inch pieces)

1/2 to 1 Bottle White wine

2 Cartons (or 2 quarts homemade) low-sodium, low-fat organic chicken or vegetable broth

2 Cups Water

Kosher Salt

Black Pepper

Crushed Red Pepper

Cayenne Pepper

Cumin, Basil, and other green herbs you like

Fresh ginger (at least 3-4in long) peeled and finely sliced

4 carrots (1inch pieces)

1 Medium Sweet Potato or Squash, (1inch pieces)

A bunch of long-stemmed broccoli (1inch pieces)

Juice of 1/2 lemon



1.In medium/large soup pan (enamel pan is the best, and do not use non-stick pan), over medium to medium high heat warm 3 tablespoons olive oil, then sautee diced onion, 1 stalk of celery (finely chopped) and a half of a head garlic (minced) until translucent. Remove from pan

2.Cut 2 chicken breasts into 1-2 inch squares and salt and pepper the chicken. Saute in olive oil over medium to medium-high heat until pieces are a nice brown (brown food is good food). Put onion/celery/garlic mixture back into pan with chicken.

3.Pour wine into uncovered pan and cook for 3 minutes over high heat, scraping the good brownness off the bottom as pan de-glazes. Add chicken or vegetable stock and 2 cups of water. Bring to boil, and then reduce heat to medium.

4.Add the green spices you like. Sprinkle in cayenne! Bring to boil and salt to taste.

5.Add sliced ginger to the soup. Smash and remove the skins of the remaining garlic and add to the soup.

6.Once it is at a rolling boil, reduce heat and simmer. It is best to simmer (covered) for about an hour minimum, and two hours is even better. If you want to finish the soup tomorrow, here is where you let it cool and put it in the fridge. The next day you can bring it to a boil, then continue.

7.Add carrots, remaining celery, sweet potatoes and broccoli stems. You may also add cooked beans, quinoa, and other vegetables as you wish. Add crushed red pepper.

8.Squeeze juice of 1/2 lemon into soup. Taste again and add salt, pepper, and crushed red peppers and/or cayenne to taste, if needed. Cook until the carrots are al dente (not too soft, you can feel just a little texture). Remember – you’ll be re-heating this soup, so it’s better to under cook than over cook these veggies.

9.TO SERVE: Dish into your favorite soup bowl and sprinkle fresh cilantro over it. Eat and repeat at least 2 more times in 72 hours.

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