Dr. Lani Nykilchuk
Naturopathic Family Physician
Homemade chicken broth is a must have in your kitchen, especially during cold and flu season. I like to make my own broth rather than buy it because you can make it exactly how you like it and there is no sugar or preservatives added (which is often the case with the store brands). The added bonus to making your own broth is that you ensure that all the vitamins and minerals in the nutrient dense bones are pulled out by cooking it for a long time at low temperature and adding an acid (such as apple cider vinegar). If you prepare a roast chicken, make sure to keep the bones and make yourself a broth. The best way to do this without having to worry about it is to add all your ingredients to a crockpot, set it and you’re off! If you don’t have time to make a broth right away- you can freeze the bones for later use.
Now that you have your broth, here is a warming and nourishing soup recipe for cold and flu season. Adding kimchi is a great idea- it’s a fermented food typically made up of cabbage, radish, cucumber with garlic, onion and red chilli pepper. It is loaded with beneficial bacteria, so add it at the very end and serve immediately.
This soup will help clear your nasal passage and bring on sweating, which will speed healing as well as help ward off any nasty bugs that are circulating.
Homemade Chicken Broth
1 organic chicken carcass
12 cups water
2 Tbsp apple cider vinegar
2 celery stalks, roughly chopped
2 carrots, roughly chopped
1 onion, roughly chopped
4 garlic cloves
sea salt and pepper to taste
Optional: 1/2 fennel bulb, 1 bay leaf, 1 piece ginger root, 1 sprig fresh rosemary, 1 sprig fresh thyme, 1 pinch cayenne pepper,
1 handful sage leaves.
In large stove top pot or crock pot- add chicken, water, vinegar, vegetables and herbs. Turn heat to medium high and let broth come to a boil. Once boiling, bring heat down and allow pot to simmer for 6-10 hours.
Strain out chicken and veggies and reserve liquid. Store in mason jars in fridge (for up to 3 days) or freeze for future use.
Chicken Kimchi Soup
4 cups chicken broth
1 tsp extra virgin coconut oil
1 onion, diced
2 cloves garlic, minced
2 celery sticks, diced
2 carrots, diced
1 thumb size piece of ginger, minced
1 bunch parsley, chopped
1 small bunch chard, stems removed and leaves chopped
Optional: 1 large spoonful kimchi (per bowl) or 1 pinch cayenne pepper
Use a medium pot over medium heat to sauté onions, garlic, carrots, celery and ginger in coconut oil for about 5 minutes. Add broth and bring to a simmer and let cook 15 minutes until veggies are soft. Turn off heat and add parsley and chards then give it a quick stir to mix these in and lightly cook them. Serve with a dollop of kimchi on top.
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