As the chilly winds of winter roll in, so does the threat of colds and the flu. During these trying times, there's a time-tested remedy that's both comforting and packed with health benefits: chicken noodle soup. Beyond its soothing warmth and delightful taste, chicken noodle soup has long been recognized as a powerful elixir for boosting the immune system and alleviating cold and flu symptoms. Today we'll explore the science behind chicken noodle soup and its numerous health benefits and provide you with the delicious recipe.
The Nutritional Foundation of Chicken Noodle Soup
Chicken noodle soup is more than just a bowl of comfort. It's a nutrient-rich concoction that provides various essential compounds that can help your body combat illnesses. Here's a closer look at the nutritional foundation of this beloved soup:
1. Hydration:
During illness, staying well-hydrated is crucial. The broth in chicken noodle soup helps maintain hydration and supports overall recovery.
2. Protein:
Chicken is a lean source of protein, essential for immune function and tissue repair.
3. Vitamins and Minerals:
The vegetables in the soup, like carrots, celery, and onions, are rich in vitamins and minerals, particularly vitamin A, which supports respiratory health and boosts the immune system.
Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2006). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of Nutrition and Metabolism, 50(2), 85-94.
4. Electrolytes:
The salt in the soup provides important electrolytes that help maintain fluid balance and support your body when you're under the weather.
Health Benefits of Chicken Noodle Soup
Soothing Sore Throats: The warmth and steam from chicken noodle soup can help soothe a sore throat, providing relief from discomfort.
Reducing Inflammation: The combination of ingredients in the soup, including chicken and vegetables, can help reduce inflammation, making you feel better and aiding in recovery. (Rennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., & Rennard, S. I. (2000). Chicken soup inhibits neutrophil chemotaxis in vitro. Chest, 118(4), 1150-1157.)
Easing Congestion: The warm broth can help loosen mucus and ease congestion, making it easier to breathe.
Immune System Support: Chicken noodle soup contains various immune-boosting nutrients that can help your body fight off infections and recover more quickly.
Comfort and Hydration: One of the most significant benefits of chicken noodle soup is the comfort it provides when you're feeling unwell. It encourages hydration and nourishment, helping you regain your strength.
The Recipe
Ingredients
1 tablespoon olive oil
1 tablespoon butter
1 yellow onion, diced
3 celery stalks, thinly sliced
3 carrots, thinly sliced
6 cloves garlic, minced
64 oz chicken bone broth
4-6 thyme sprigs, or 1-2 teaspoon dried thyme
4 bay leaves
3 cans of chicken in water from Sam's Club (you will use the water from one can of chicken and drain the other two)
1¼ teaspoon salt, or to taste
½ teaspoon freshly ground black pepper, or to taste
½ tablespoon of fresh grated ginger root
½ tablespoon turmeric
Fresh squeezed juice from one lemon
10 ounces regular wide egg noodles (I only had normal sized egg noodles)
Chopped fresh parsley, for garnish
Directions
Heat the olive oil and butter in a Dutch oven set over medium heat. To the heated oil, add the chopped onions, sliced celery, and carrots; cook for 5 minutes, stirring occasionally. Stir in the garlic and cook for 20 seconds.
Add the chicken broth and stir all the browned bits from the bottom of the pot. Add thyme sprigs and bay leaf; increase the heat to high and bring the mixture to a simmer.
Add in the canned chicken, salt, and pepper, grated fresh ginger, fresh squeezes juice from one lemon, and turmeric; stir, then cover and simmer over medium heat for 35 to 40 minutes.
Now add your regular egg noodles to the broth and cook for 6 to 7 minutes or until al dente.
Remove the soup from the heat and discard the thyme sprigs and bay leaves. Taste the soup for salt and pepper and adjust accordingly.
Ladle into bowls, garnish with parsley, and serve.
This recipe has been adapted from this original here.
Chicken noodle soup is more than a soothing bowl of comfort; it's a time-honored remedy backed by science. During the cold and flu season, its nutritional foundation, along with its various health benefits, can provide you with much-needed relief and support for a speedier recovery. Whether it's the warmth of the broth, the lean protein from the chicken, or the vitamins and minerals from the vegetables, chicken noodle soup is a powerhouse of healing nutrients that can help you weather the storm during the winter months. So, when the next cold or flu bug comes knocking, reach for a bowl of homemade chicken noodle soup to nurture your body back to health.
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