Nourishing Recipes for Winter Wellness
2 kitchen remedies to feed a cold or flu
Boosting Immunity: Nourishing Recipes for Winter Wellness
Grab a cup of your favorite warm drink, and let's get into the heart of winter wellness, uncovering the secrets of these mighty micronutrients found in soups and teas and how they can be our allies this season. Ready? Let's dive in!
You will find today
Chicken Noodle Soup Recipe
Stinging Nettle Tea Infusiion Recipe
In the face of ever-present environmental challenges, our body's natural defense mechanism, known as the immune system, stands as our steadfast guardian. This intricate network of cells, tissues, and organs tirelessly works to protect us from harmful pathogens, ensuring our well-being and vitality. Especially during transitional seasons, when external factors like weather fluctuations and increased pathogenic activity pose heightened threats, fortifying our immune defenses becomes paramount. Through nourishing foods, herbal remedies, and mindful practices, we build a strong immune system paving the way for resilience, health, and a thriving life.
Nutritional Highlights & Therapeutic Benefits of Chicken Soup and Tea Infusions
Aromatic Chicken Noodle Soup with Poached Egg
2 chicken breasts (or thighs for added flavor)
8 cups of homemade bone broth or (bonafide provisions)
2 carrots, sliced
2 celery stalks, chopped
1 onion, diced
2 garlic cloves, minced
1 teaspoon coriander powder
1 teaspoon cumin powder
2 tablespoons fresh thyme leaves
2 tablespoons fresh dill, chopped
Salt and pepper to taste
1 cup of noodles
2 eggs
Fresh parsley, for garnish
Instructions:
In a pot, over a stove low heat combine poached shredded chicken and coat with Extra Virgin Olive Oil, sea salt, and sautee all the spices until the spices are fragrant
Add in the vegetables, and garlic and the broth
Gently Boil, then simmer for 1 hour.
Add noodles; cook until tender.
Poach eggs separately.
Garnish with herbs and poached egg.
Is Chicken Soup Truly Healing or Just a Placebo?
Diving into culinary history, I was captivated to discover that the therapeutic value of chicken soup has roots dating back to 60 A.D. The renowned army surgeon Pedanius Dioscorides, who served under Emperor Nero, chronicled its benefits in his five-volume medical encyclopedia, a revered guide for healers over centuries. Yet, its origins are even more ancient, tracing millennia to ancient China.
One might ponder: What makes chicken soup a revered remedy? It's the taste, dear readers. In my culinary consultations with clients suffering from respiratory illnesses, a common observation is their diminished appetite. Acute illnesses often trigger inflammation, dampening the desire to eat. This decreased intake deprives the body of essential nutrients, a situation far from ideal for immune health and recovery.
But here's where the magic of taste enters. Research reveals that the umami flavor in chicken soup can invigorate the appetite. In a particular study, participants expressed heightened hunger after their first encounter with a soup enhanced with umami flavor. Beyond stimulating appetite, umami is believed to enhance digestion and assimilation of nutrients. Once the brain detects umami, our digestive system gears up for efficient protein absorption.
Delving deeper into the biology, inflammation, while natural, can exacerbate symptoms like nasal congestion, sneezing, and coughing during colds or flu. Intriguingly, certain compounds in chicken soup can modulate this inflammatory response. Research indicates that chicken soup can diminish the migration of white blood cells, like neutrophils, to inflamed areas, thereby alleviating symptoms.
Compared to hot water alone, studies show chicken soup increases the temperature of nasal and respiratory passages, which loosens the thick mucus that often accompanies respiratory illnesses.
However, not all chicken soups offer therapeutic benefits. To truly harness its healing potential, one must scrutinize its ingredients. Ultrarefined canned varieties, often bereft of hearty vegetables and antioxidants, are pale compared to their homemade counterparts. Yet, when we are sick, it isn’t easy to cook something homemade. I suggest using your freezer. Plan and freeze chicken soup for future use.
Chicken soup's healing prowess is anchored in history and science, and its efficacy hinges on its preparation and ingredients. So, the next time you sip on this age-old elixir, remember its rich legacy and the science that underscores its healing touch.
Chicken:
Chicken provides lean protein and essential amino acids that are vital for:
Cellular Repair: Proteins are the building blocks of our body, essential for repairing damaged tissues and cells, including those of the immune system.
Vitamin B6: Found in chicken, this vitamin is essential for forming healthy red blood cells and supports biochemical reactions in the immune system.
Coriander and cumin are not just flavorful additions; they also offer:
Antioxidant Benefits: These spices contain antioxidants that help combat oxidative stress, reduce cellular damage, and support immune health.
Thyme & Dill:
These herbs are more than just aromatic; they're packed with:
Vitamin C: Both herbs are rich in vitamin C, a powerful antioxidant that supports the immune system by stimulating the production of white blood cells.
Antimicrobial Properties: Thyme, in particular, contains compounds like thymol, which has antimicrobial properties, aiding in fighting off infections.
Garlic & Onion:
Both these ingredients are renowned for:
Allicin Content: Garlic, when crushed or chopped, produces allicin, a compound known for its antimicrobial properties, supporting the body's defenses against infections.
Poached Eggs:
Eggs, especially with the yolk, provide:
Vitamin D: While sunlight is a primary source, foods like eggs are another way to intake vitamin D, which is crucial for modulating immune responses and reducing inflammation.
Stinging Nettle Tea: This herbal infusion is a nutrient powerhouse. It's rich in Vitamin C and Vitamin A, crucial for immune support. Additionally, minerals like iron, magnesium, zinc, and calcium play pivotal roles in immune cell development and function. The tea's hydrating nature, combined with its mineral content, makes it an excellent beverage choice to support overall well-being.
Ingredients:
1 quart of water
1/4 to 1 cup dried herbs of your choice (adjust based on preference and experience)
Instructions:
Heat the water until it's almost boiling.
Place the desired amount of dried herbs into a clean quart-sized Mason jar. If you're new to making infusions, start with the smaller amount and adjust as you become more familiar.
Pour the hot water over the herbs in the jar.
Seal the jar with a lid and allow the mixture to steep for at least 4 hours, or overnight for a stronger infusion.
When ready, strain the liquid using a fine strainer. You can reserve the used herbs for a second, weaker infusion, or compost them.
The resulting infusion can be consumed as a drink, used for watering plants, added to a bath, or even used as a hair rinse.
For optimal benefits, adults can consume 2-4 cups of the infusion daily, depending on the amount of liquid your herbs absorbed. For children aged 1 and above, 1-2 cups daily is recommended.
Here are additional recommendations from my studies with SASSY HOLISTICS.
With warm with coconut milk (canned) and raw honey
Add 1/4 cup of cranberry juice per quart of nettles with Blueberry herbal tea and raw honey
Lemon or lime squeezed in, a splash of apple cider vinegar, and some honey or maple syrup make it lemonade-ish
Mix with red raspberry or oat straw (do 1/2 cup of 2 herbs in one quart of water)
Some add molasses, maple syrup, or raw honey
use in Kombucha brewing
Use with dandelion tea or decoctions, like this recipe
mixed with alfalfa, then add juice like tart cherry, then a splash of maple syrup, a wedge of lemon, and a ton of ice
add anise seed, stevia leaf, and thyme
“Bulletproof” nettles (for the brave!): 8-12oz nettles warmed up, two raw eggs, one scoop Collagen, 2T coconut oil, 1T butter, 1T MCT oil, Ceylon cinnamon, Stevia, and then Blend away
Stinging nettles are a powerhouse of nutrients, and here's how they can fortify your immune defenses:
Vitamins:
Vitamin C: An essential antioxidant that supports the immune system by stimulating the production and function of white blood cells.
Vitamin A: Crucial for maintaining skin integrity and mucosal cells' integrity, acting as a barrier against infections.
Minerals:
Iron is essential for producing hemoglobin, which transports oxygen to our body's cells, including those of the immune system.
Magnesium: Supports numerous biochemical reactions in the body, including those involved in immune function and reducing inflammation.
Zinc: Vital for the development and function of immune cells, playing a pivotal role in innate and adaptive immune responses.
Calcium: While known for bone health, calcium also supports cellular signaling, which is crucial for immune responses.
Here are 10 tips in a Glance to enhance your winter wellness
Hydrate with Warm Beverages: Sip on warm herbal teas, broths, and soups throughout the day. Hydration is critical for optimal immune function, and warm liquids can provide soothing comfort.
Prioritize Quality Sleep: Ensure you get enough restorative sleep. Develop a consistent sleep schedule, create a relaxing bedtime routine, and consider incorporating calming rituals like meditation to improve sleep quality.
Embrace Seasonal Citrus Fruits: Load up on vitamin C by enjoying seasonal citrus fruits like oranges, grapefruits, and mandarins. These fruits provide a powerful antioxidant boost to support your immune system.
Practice Nasal Irrigation: Incorporate saline nasal irrigation to help cleanse and moisturize your nasal passages. This can be especially beneficial in reducing the risk of respiratory infections.
Include Immune-Boosting Spices: Add immune-boosting spices like ginger, turmeric, and garlic to your meals. These spices have anti-inflammatory properties and can contribute to overall immune resilience.
Move Your Body Regularly: Regularly exercise to stimulate circulation and support immune function. Whether it's a brisk walk, yoga, or at-home workouts, find activities you enjoy and can consistently incorporate into your routine.
Expose Yourself to Natural Light: Spend time outdoors to soak in natural sunlight, which is crucial for vitamin D synthesis. Aim for at least 15-20 minutes of sunlight exposure on your skin daily, especially during winter.
Practice Mindfulness and Stress Reduction: Chronic stress can weaken the immune system. Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga to manage stress and promote overall well-being.
Optimize Gut Health: Consume probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support a healthy gut microbiome. A robust gut microbiome is linked to enhanced immune function.
Stay Connected: Nurture your social connections, even if virtually. Positive social interactions and a strong support network have been shown to impact immune health positively.
