A hearty hug in a bowl, this soup brings sunshine to my day loaded with great food for you ingredients like chicken bone broth, turmeric, coconut cream, sweet potato herbs and spices what’s not to love in this soup. My geeky good for you Science waffle is below!
Prep time 5 minutes / Cooking time 15 minutes
My geeky science bit....
Chicken Bone Broth Nutrients
Chicken bone stock is so good for you, the broth water has calcium, magnesium, phosphorus, silicon, sulphur, trace minerals, chodroitin sulphates and glucosamine, these latter two ingredients are expensive to buy as supplements, but they are found naturally in bone broths. You need magnesium so your body and convert vitamin D into it's active form so that it can be used to absorb calcium. We only need around 400mg of calcium a day, but the RDA says 1200mg, the reason for this is that we do not absorb all the calcium we eat, but if you have a balanced diet the extra calcium you absorb can lead to kidney stones and calcium in the blood stream and heart disease, chicken stock is anti viral, anti bacterial and scientifically proven to be 25% as effective as penicillin.
GARLIC
B6, C, B1, manganese, copper, phosphorus, calcium, allicin, selenium.
King do healing foods, cleans liver, fights food poisoning bacteria, stomach bug bacteria, anti viral, anti fungal, natural compounds that aid liver to remove MERCURY, food additives and the hormone oestrogen from your body. Helps iron metabolism, cardo protective, helps keep blood pressure in check, may regulate number of fat cells, antioxidant, lowers risk of oxidative stress.
TURMERIC
Turmeric is super good for you, but more important is the need to eat turmeric with black pepper, why? The curcuma longs L in turmeric is not utilised in our body due to its rapid metabolism in the liver and intestinal wall, combining consumption of piperine a know inhibitor of intestinal absorption found in black pepper significantly increased the concentration of curcumin up to 2000% in turn extending the absorption time.
Turmeric 1500mg RDA
Turmeric is one of those little spices you should try and eat every day, helps control high blood sugar, great if you have or are pre disposed to diabetes, anti inflammatory, anti oxidant helps protect against ageing, anti atherosclerotic, heart protecting and weight reducing actions, another great benefit for diabetes and reducing complications from associated diseases. Important role of curcumin a key component in turmeric in the the prevention and treatment again of diabetes and associated disorders, neuroprotective and anti infections actions. Helps protect against Alzheimer's.
Vitamin B6, manganese, iron, fibre, copper, potassium.
Livers favourite spice, boosts liver detox by assisting enzymes that actively flush out dietary carcinogens, curcumin compounds heal your liver aiding detoxification and strengthening your whole body. Antioxidant, controls blood cholesterol levels, anti carcogenic, powerful medicine in anti inflammatory, supports flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest, pain and colic.
ONION
Vitamin C, B6, B1, folic acid, phenolics, flavonoids, manganese, copper.
Anti inflammatory, anti bacterial, cardio benefits, protects heart and blood vessels, anti clotting capacity helps prevent unwanted clumping together of the blood platelet cells, lowers blood cholesterol levels and triglycerides, improves cell membrane function in red blood cells, can increase bone density and connective tissue.
COCONUT
Coconuts are rich in fibre, Vitamin C, E,, B1, B5, B6,, iron, selenium, sodium, calcium, magnesium, phosphorous. Extremely healthy MFCA and lauric acid easily digested and almost immediately broken down in your saliva and gastric juices. This means pancreatic fat digesting enzymes are not essential which puts less strain on your liver allowing it to work more efficiently. Anti viral, anti bacterial, protects body form infections and viruses. Regulates thyroid function and is highly nutritious.
(serves 4)
1 ltr of homemade chicken bone broth
(recipe below)
1 tbsp ghee
1 onion finely diced
2 garlic chopped
1 yellow pepper diced
1 400 ml can of coconut cream
1 sweet potato peeled and diced
1 courgette diced
2 chicken breasts cooked and shredded or meat from homemade chicken broth
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
1 tsp crushed red chillies
1 tsp Himalayan sea salt
1/2 tsp fresh ground black pepper
1 lime juiced
Fresh chopped coriander and sliced jalapeños to garnish
Melt the ghee and soften for five minutes the onion, garlic and diced peppers, meanwhile bring the chicken stock to a simmer and add the sweet potato and cook until tender. Add the softened onion mix along with the rest of all the ingredients except the fresh coriander and jalapeños, bring back to a simmer for a couple of minutes until the courgette is cooked, that’s it serve with a garnish of coriander and jalapeños.
Homemade
Chicken Bone Broth
(takes 2 hours & makes 3 ltrs)
1 organic chicken plus
2-3 chicken carcass saved from roast dinners
1 onion halved
3 carrots peeled
1 stick celery halved
2 leeks quartered
1 bulb garlic halved
1 tbsp sea salt
10 black peppercorns
1 bay leaf
3 sprigs fresh thyme
3" piece of ginger bashed
1 stalk lemon grass bashed
1 lemon halved and squeezed
Place all the ingredients in a large stock pot and pour in around 4 litres of water to cover the chicken, bring to a gentle just simmer and leave to poach away for around 1.5 - 2 hours, take off the heat and leave the chicken to cool in the broth for an hour or so this allows the chicken meat to absorb some of the gorgeous cooking juices and makes the chicken the moistest you will have ever eaten.
Remove the chicken and stock vegetables from the poaching stock liquid, taste the stock and either season with more sea salt or reduce the volume down to intensify the flavour of the broth.
Remove all the meat from the chicken and add back to the broth, pour the broth in to a large jug or one litre mason jars and store in the fridge ready to go when you need it. This freezes really well at this stage too.
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