Keep your immune system strong with the immune-booster soup

It’s that time of the year where our immune systems may be weakened. To keep your immune system strong and to keep colds and flu at bay, eat a variety of foods that provide vitamins, minerals and phytonutrients, particularly those rich in vitamin C, beta carotene and zinc.

Below is a super easy chicken soup recipe that utilize different ingredients to boost your immune system.

The Ultimate Immune-Boosting Soup

Recipe by: By Davida @ The Healthy Maven

Before I set you free to make this recipe, I wanted to share why I chose to use certain ingredients. I’m totally fascinated by the health benefits of various foods, so I hope you geek out to this stuff too!

Mushrooms– the soup is made in a mushroom broth (simmering mushrooms for an hour+) and mushrooms are a power food that contains Ergothioneine, a powerful antioxidant that helps to eliminate free radicals. They’re also a powerful source of Vitamin D.

Coconut Oil – contains two important anti-viral compounds, lauric acid and caprylic acid. Together these help ward off bacterial and viral infections.

Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your bloodstream. It also contains alliin which converts to allicin, which is believed to be the major antibacterial compound in garlic.

Turmeric – probably best known for its ability to fight inflammation, turmeric contains a powerful antioxidant called curcumin which is responsible for this decrease in inflammation that is oftentimes found to be related to various illnesses.

Bok Choy – it is very high in Vitamin A, which is essential for a properly functioning immune system, while also containing high amounts of vitamin C, an antioxidant that shields the body from free radicals.

Kale – I don’t even know where to begin with the powerhouse that is kale. It’s packed full of iron, which is essential for your body working at its ultimate level, along with being a great source of vitamins and antioxidants. When they say “eat your kale”, EAT YOUR KALE!

    Ingredients

  • 1 T coconut oil
  • 1 large yellow onion, chopped
  • 6 garlic cloves, minced
  • 2 celery stalks, sliced
  • 1 lb shitake mushrooms
  • 1 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp turmeric
  • 12 cups water
  • 4 heads baby bok choy, bottoms chopped off
  • 1/2 head kale, chopped
  • optional: 1 tablespoon freshly grated ginger

    Instructions

  • Chop off the bottom of the stem from your mushrooms and discard. Seperate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!
  • Heat up coconut oil in a large pot over medium heat.
  • Add onions and sauté for 5 minutes or until translucent.
  • Add in garlic and cook for 1 more minute.
  • Add in celery and mushrooms and sautee for about 10 minutes or until mushrooms have wilted.
  • Add in spices (including ginger, if using) and water and bring to a boil.
  • Then let simmer, covered for 1 hour or as long as you want (the longer you leave, the better!)
  • Add bok choy and kale in the last 10 minutes of cooking to wilt.
  • Serve warm or store for up to 1 week in the refrigerator.

Recipe by: By Davida @ The Healthy Maven

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