The many benefits of chicken soup & what to look for when you’re feeling under the weather



If you’re like most people, you’ve probably turned to chicken soup at one time or another when you weren’t feeling well. There’s actually a science behind it. The hot fluids increase the movement of nasal mucus. It can even improve the function of those little hairs in your nose that work to prevent contageous germs. Plus the many vitamins and antioxidants a high-quality chicken soup contains can help you get well faster.

Here’s the thing - all chicken soup is not created equal, so you’ll want to make sure you’re getting the good stuff. That means staying away from anything canned, high in sodium, or filled with processed foods. Many supermarkets and restaurants sell a variety of “fresh” soups, but I still encourage you to check the list of ingredients.

The best option is to ask a loved one to make a batch from scratch if you’re not up to doing it yourself. Homemade is always ideal because you know exactly how much of what is in your soup. And, you can add cold-fighting ingredients that most soups don’t always have. Some favorites for when I’m feeling under the weather include ginger and garlic. I love this recipe.

I recommend using organic ingredients as much as possible in your chicken soup. Herbs add lots of flavor; that’s why so many are in this recipe. You’ll need:

1 tablespoon olive oil

1 onion, diced

3 carrots, peeled and sliced

2 celery ribs, diced

3 garlic cloves, minced

1 tablespoon freshly grated ginger

1 tablespoon minced lemongrass

1 tablespoon fresh chopped thyme leaves

1 tablespoon chopped fresh rosemary

5 cups chicken stock (or bone broth)

2 bay leaves

1 pound boneless, skinless chicken thighs

3/4 cup uncooked whole wheat pasta (penne or rigatoni)

Juice of 1 lemon

Salt and pepper to taste

2 tablespoons fresh chopped chives

Heat 1 tablespoon of olive oil in a large stockpot or Dutch oven over medium heat. Add onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in garlic, ginger, lemongrass, thyme and rosemary until fragrant, about 1-2 minutes. Whisk in chicken stock, bay leaves and 1 cup water; bring to a boil. Add chicken; reduce heat and simmer. Cook, covered, until the chicken is cooked through, about 10-12 minutes. Remove chicken and shred, using two forks; set aside. Stir in pasta and cook until tender, about 8-10 minutes. Stir in chicken and lemon juice; season with salt and pepper, to taste. Serve immediately, garnished with chives, if desired.

PS - if you’re up for trying something new, swap the chicken broth for chicken bone broth.