WARM, COSY, HEARTY & HEALTHY SOUP
Comforting chicken soup with sweet potatoes, vegetables, bone broth protein, lots of nutrients and even more flavor.
Flu and cold season is here just in time for the holidays. While this seriously sucks, there are actually certain foods such as ginger, turmeric, onion, garlic, and bone broth that may help you to alleviate cold symptoms… and what could be better than all of that and more in a comforting warm bowl of delicious chicken soup?
There’s a reason why we crave chicken soup when we’re feeling under the weather. Our bodies have an amazing ability to tell us what we need when we need it, and so if you’re craving chicken soup when you’re feeling ill… then listen to your body!
While chicken soup is by no means a cure, it has a lot of health benefits. When you’re sick, you need to keep hydrated, which is why soup can be so beneficial. Not only that, but you need to be giving your body the proper nutrients to help your body fight off possible infections.
Unfortunately, most ready-made chicken soups on the shelves today are stuffed to the brim with MSG, refined flours, sugar, sodium, artificial flavors, and other ingredients that do your body more harm than good. These soups often have little to no nutritional value, and some of these (unnecessarily added ingredients) could in some cases worsen your symptoms (rather than help to alleviate them) There are many reasons why I love this particular soup. It’s so full of nutrients with this great combination of bone broth, ginger, turmeric, onion, garlic, lemon and chicken, and it’s so easy to make!
Hope you love this recipe as much as I do!
Liezl Jayne XO
THE BENEFITS OF BONE BROTH PROTEIN
I originally made this soup because I wanted to add bone broth protein to my diet for its many health benefits. Unlike other protein supplements, its protein comes straight from concentrated bone broth and not from sources like whey, soy or egg.
Its protein content is on par with most other protein products available (usually 20 grams of protein per scoop depending on the brand) but where it differs is that it has so many other amazing nutrients such as protein collagen, glycine, chondroitin, and glucosamine. Some of the benefits of bone broth protein may include appetite suppression, reduced joint pain, reduced skin aging, less inflammation and may aid in digestion.
It’s available as a powder protein in a variety of flavors or as a liquid broth. One scoop of bone broth protein provides you with roughly the same nutritional value as 2.5 cups of liquid broth. I personally use Ancient Nutrition Bone Broth Protein (Pure) which is unsweetened and unflavored. It’s also gluten, dairy and soy free and the company sources the chicken bones from small-scale, free-range farms where the chickens are hormone free and raised with cruelty-free practices.
While I prefer to use the unsweetened and unflavored version of the Ancient Grains Bone Broth Protein powder, there are many other flavors available which are sweetened with stevia extract and monk fruit extract for those who don’t mind adding it to smoothies or baked goods.
Most people mix the protein with juice or milk, use it in smoothies, or bake with it. However, I couldn’t stomach the idea of bone broth protein powder in smoothies or anything else, even though it is tasteless (unless you purchase one that has been flavored and sweetened). To me, bone broth belongs in a soup! Which is why I created this particular soup.
Despite all of it’s nutritional value, it’s also really tasty! It’s the only thing my husband wants when he’s not feeling well, but he also begs me to make it for him in the winter because it’s so cozy and comforting on a cold winter night.
**For a plant-based or vegetarian option, you can easily use 1 + 1/2 cups of pinto beans instead of the chicken for roughly the same amount of calories, and substitute the bone broth for organic vegetable broth.
CHICKEN BONE BROTH, SWEET POTATO & VEGETABLE SOUP
-raw chicken breast meat (1 Lb)
-sweet potatoes (600g/ 2 or 3 medium)
-300g carrots (4 medium)
-500g zucchini (2 to 4 large-medium)
-150g green beans
-1 large onion or 2 small
-1 teaspoon oil
-lemon juice (1/2 lemon)
-1/2 teaspoon ginger powder
-1/2 teaspoon turmeric powder
-1 teaspoon onion or garlic powder
-1 teaspoon dried cilantro
-pinch oregano (optional)
-6 to 8 cups water (or as needed)
-4 scoops bone broth protein powder *(can use liquid chicken broth instead of using powder, for half of the amount of water used)
-To begin, chop the onion into small pieces. Add the onions and oil to the soup pot and sauté onions over medium-high heat until they caramelize. Stir the onions often to keep them from burning (this is an important step as it helps to add flavor)
-Next, cut the raw chicken breast meat into pieces and add to the pot with the onion. Stir often until the chicken is almost fully cooked (cover with lid as needed to retain moisture)
-Peel the sweet potatoes, and chop them into small to medium chunks. Add the sweet potato chunks to pot, along with 4 cups of water
-Bring water to boil in pot and then let simmer, covering with lid.
-Peel and chop the carrots and add to pot
-Chop zucchini and add to pot (peel if needed)
-Cut green beans into pieces and add to pot
-Add lemon juice, salt, pepper, ginger, turmeric, onion/ garlic powder, dried cilantro, oregano and bone broth powder
-Add another 2 cups of water
-Let simmer on stove for roughly 2 hours total, or longer if needed
-Cover with lid and add another 1 or 2 cups water as needed (to get desired consistency)
-Serve, eat, and enjoy the comforting taste of warm chicken soup this winter!
(Soup yields 10-11 cups / 1 serving size is roughly 1 + 1/2 cups to 2 cups / serves 6 to 8 total)
-Roughly 300 calories per serving (with bone broth protein powder, less without bone broth protein powder)
MADE WITH LOVE BY LIEZL JAYNE XO
PS. WATCH ME MAKE THIS RECIPE HERE
You can make this soup recipe with me in the video below!
Recipe and photos by Liezl Jayne Strydom – for liezljayne.com