immune boosting soup
Warm up with this bone broth based soup. Why have I coined it 'immune boosting?' Lets talk bone broth (i'll keep it brief)! Bone broth contains minerals that your body can easily absorb, made accessible through the preparation of the broth (it's a time consuming process, but so worth it). So how does one release all those nutrients? Simmering is the secret! Simmering the bones for up to 48 hours allows the bones & ligaments of the animal used (chicken or beef) to release nourishing compounds that support the entire body (think hair, nails, skin, gut, immune system, joint health ...). But what are these 'nourishing compounds' I'm talking about? Collagen, glycine glutamine, calcium, magnesium, phosphorous, silicon & sulphur. All from just drinking broth (i'll bone broth cheers to that)! But brining it back to immune support, bone broth is an AMAZING gut supporting food (isn't that gut-lorious)! Because of the collagen & amino acids found in the bones used in the making of the broth, when they are sipped, their immune boosting functions help restore the integrity of the gut, healing tiny openings created by undigested food particles. Sadly, when food escapes the gut & makes its way to the blood stream, it causes inflammation & inhibits nutrient absorption. Why should we be worried about a little inflammation? Inflammation can cause systemic problems! Thats right, its not simply an isolated response, rather it leads to dysfunctions throughout the body by releasing antibodies causing an autoimmune-like response that attacks healthy cells. To prevent this downward spiral, bone broth is a wellthy addition to your diet to help soothe inflammation and facilitate the regrowth of healthy cells. Bring balance back to that microbiome! But what are easy ways to incorporate more of this liquid goodness into your diet? Bone broth can be used as a base to soups, it can be sipped on solo, used in smoothies (yes, that's right), or used to cook grains in!
Do your research & find a good quality broth to use! What should you look for in a broth?
- bones that have been simmered for 36-48 hours
- local organic bones
- grass fed or pasture raised
what you'll need:
- 1 tsp coconut oil
- 1 clove of garlic
- pinch of sea salt & black pepper
- 1/8 tsp turmeric
- 1/8 tsp freshly ground ginger
- 2 cups bone broth (beef or chicken)
- 1/2 cup smoked tofu, cubed (can substitute for tempeh, shredded chicken, turkey or beef)
- 3 shiitake mushrooms
- 1 head of baby bok choy
- 1 bag of shirataki noodles (can substitutes sobu, edamame bean, black bean, vermicelli)
- Prepare your noodles based on the package directions.
- In a cast iron skillet, warm the coconut oil over medium-high heat. Add garlic.
- Slice the baby bok choy down the centre, & place flat side down in the skillet. Add the shiitake mushrooms & sauté until tender & golden (approximately 7-10 minutes).
- At the tofu to the skillet at the 5 minute mark. Tossing to brown.
- Once the vegetables have reached you desired tenderness, remove from heat.
- Place vegetables in a bowl or glass mason jar, along with prepared noodles
- In a small sauce pan, add the bone broth, along with turmeric, ginger, salt & pepper. Gently warm.
- Remove from heat & pour over cooked vegetables & noodles
- Sip or spoon & ENJOY!