Chicken Noodle Soup for Your Sniffly Nose

January 12, 2012 § Leave a comment

I am sick.

I woke up a few days ago and I had a runny nose, congestion in my chest and my sinuses, lethargy, a sore throat, the whole nine-yards.

So for me, that normally means a couple of things. First, my chest gets slathered in copious amounts of Vicks Vapor rub. Second, I up my vitamin c and zinc supplement intake. Then, third, I drink a delicious mixture (not really delicious but it helps with the sore throat) of lemon, Angostura bitters, salt, and honey. Down the hatch!

Now, the sore throat made it difficult to want to eat, since every time I opened my mouth I felt pain. Eating literally gave me a headache. So, it became clear that it was time for some soup, and what better soup to soothe an aching body than some home made chicken noodle soup?

Chicken noodle soup is scientifically proven to be awesome for colds! Drinking the warm fluid and the steam that rises from it helps to thin mucus, along with the soup’s cycteines.¹ It is also anti-inflammatory, which helps to shorten the duration and lessen the symptoms of colds and upper respiratory tract infections.² Of course, if your culture is one where your mom use to serve you this when you were sick, the psychological benefits of warm soup are multiplied. Finally, most of the veggies and herbs traditionally in chicken noodle soup are beneficial to our health, and the complete soup gives us carbs, protein, and veggies all on one delicious bowl!

Warning: this soup will take a long time if you include the time to make the broth. However, it is super easy and most of that time does not require your interaction at all. That’s how I was able to make it because, remember, I am sick. So if I can do it, you can too.

Broth Ingredients

  • Whole 5 lb Roaster Chicken (I don’t use giblets etc.)
  • 3 Celery ribs
  • 2 Carrots
  • 2 Potatoes
  • 1 Onion
  • 5 Cloves Garlic
  • 1 tbsp Parsley
  • 1/2 tbsp Pepper
  • 4 Bay leaves
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • Smalle piece Ginger
  • 10-20 Coriander seeds

Broth Directions

  1. Clean your chicken and put it in your pot. Ok I put it in the whole chicken because I am lazy. You could debone it now, or wait until later, when the meat will be falling off of the bone anyway.
  2. Add enough cold water to cover your chicken. It is important to use cold water to help extract collagen, which is part of what helps chicken soup alleviate cold symptoms. While the chicken begins cooking, you can skim off the “scum” that rises to get a clearer stock, if you are into that sort of thing.
  3. Cut celery, carrots, potatoes, and onion very roughly. Not too small.
  4. Add veggies to pot, along with garlic, parsley, bay leaves, cumin, cayenne pepper, ginger, and coriander.
  5. Stir to incorporate all parts.
  6. Bring broth to a simmer, not a boil. It is important not to boil broth, particularly with celery (which is prone to becoming bitter) because it can cause the soup to become cloudy and bitter. (Also, look at how upset Tampopo is that she let the soup boil. You don’t want to upset Tampopo do you?)
  7. Cover the pot. Lower the temperature of the stove and leave to cook for 4 hours. Don’t be tempted to peek and stir, because stirring helps to break down the veggies and make a cloudy broth.
  8. After 4 hours, remove cooked chick and separate meat from bones. Put meat aside for soup.
  9. Strain broth through sieve and cheesecloth. You can use the leftover veggies by pureeing them with broth for some soup later.
  10. Broth can be stored in the fridge for about a week, and longer in the freezer. If you want a low fat broth, skim off the fat once it has congealed after cooling in the fridge.

Soup Ingredients

  • 2 Potatoes
  • 3 Ribs of celery
  • 3-4 Leaves of kale
  • Onion
  • 2 Carrots
  • Whole wheat fettuccine
  • Chicken, from broth
  • Broth
  • 1 tbsp Parsley
  • Salt
  • Pepper
  • 2 tbsp Butter

Soup Directions

  1. Cut all veggies into bite sized pieces.
  2. Shred chicken.
  3. Heat pan and add 2 tbsp butter. Melt butter.
  4. Once butter is melted, add onions. Cook until soft, about 3 minutes.
  5. Add kale, potatoes, celery, and carrots. Cook 4-5 minutes.
  6. Add broth to desired amount.
  7. Add desired amount of pasta. I added a ton because I’m not a fan of watery soups, being Trini. Actually I wanted to add dumplings, but decided that was too much of an undertaking for a sick person.
  8. Add desired amount of chicken.
  9. Cook broth for the amount of time required to cook pasta.

Enjoy, and get better!

¹ TLC
²
Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro


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Green kale smoothie

December 21, 2011 § Leave a comment

As promised here is a heart-healthy recipe for a green kale smoothie!

Ingredients

  • 2 Kiwi
  • Banana
  • 10 ml milk
  • 3 tbsp yogurt
  • 1 tbsp flaxseed oil
  • 1 large branch kale

Directions

  1. Roughly cut up kale and place in blending container with milk.
  2. Blend kale and milk about 1 minute, until desired consistency
  3. Add other ingredients
  4. Blend until smooth

 

Ingredient Spotlight: Kale

December 20, 2011 § 2 Comments

Kale! Kale!Kale!

It was once a lowly common ground shrub, and now whole cultures of foodies and health-nuts have embraced it as a superfood.

So, what is so amazing about kale? Everything, basically.

Nutrition

Kale is high in beta carotine, vitamin K, calcium, potassium and many other vitamin and minerals. It even has several chemicals that have been found to fight cancer and help repair the body’s cells and DNA.

How to Cook

In order to preserve the vitamins, minerals, and other benefits of kale, it should not be boiled. Steaming or lightly stir frying is the way to go.

Ways to Eat

While I haven’t had it, everyone seems to rave about kale chips. It is on my list of things to do!
On the other hand, I love a green smoothie with a healthy amount of kale. Recipe coming up soon!


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