Chicken Soup: my favorite cold-busting food

A nasty cold had my toddler and me both feeling miserable a couple days ago. Desperate for something to soothe my sore throat, I scrounged through my kitchen hoping to find the ingredients for some chicken-noodle soup. I had most of the classic ingredients but no noodles or carrots, so I crafted this flavorful and healthy chicken & barley soup instead. This made my sore throat feel so much better, and tasted wonderful too. Homemade soup is infinitely preferable to canned alternatives, which are loaded with additives, MSG, and too much salt. This chicken soup is really easy, too -- perfect for days when you feel crummy and don't want to do a lot of work in the kitchen.

Use this basic recipe to craft your own version of delicious homemade chicken soup. The key cold-busting ingredients are fresh chicken, chicken stock, onion, and fresh crushed garlic. Chicken meat and chicken stock are loaded with zinc (a powerful immune booster) and cysteine, an amino acid that helps break up mucus. I prefer to use chicken thighs because they have slightly more fat than the breast, which makes the soup a little heartier and more flavorful. Onions are a good source of quercetin (a strong antiviral) and immune-boosting vitamin C. Fresh garlic contains allicin, which is another powerful antiviral / antibacterial compound. Veggies, spices, and grains (like wild rice or barley) add additional flavors and healthy nutrients.

This recipe yields about 5 servings, but you can stretch it out by adding more stock or water. It can be made ahead and saved in the freezer; allow it to thaw on the counter or in the fridge before reheating it over low heat on the stove. Skip the microwave for this one -- microwaving destroys many of the beneficial micronutrients that make this homemade soup effective against viruses.

White Bean and Salami Soup: a taste of Tuscany

Now that Fall is here, it's time for this healthy and hearty white bean soup from Tuscany. I love its varied textures and flavors, particularly the savory bits of salami.  Nutrient-rich kale, white northern beans, and garlic make this soup a potent immune booster as well as a great source of dietary fiber and iron. Try it on a crisp Autumn day with a glass of red wine.

Cream of Watercress Soup: a touch of French sophistication

This delicate and refreshing soup from Tours is based on watercress, a piquant herb that I grow in my garden.  The key to a perfect result is to blanch the watercress to remove most of its acid first, and then simmer it in broth for several minutes to mellow the flavor.  The result is a light cream soup with just a hint of sharpness.  Perfect as a starter for a sophisticated meal.

Ingredients

1 large bunch watercress, stems discarded

2 tbsp butter

2 medium-large gold potatoes, peeled and sliced

3 cups chicken broth

salt & pepper

1 cup milk

1/4 cup crème fraîche (may substitute heavy cream)

pinch nutmeg

Directions

1.  Bring a large pot of water to a boil and add the watercress, reserving a few sprigs for garnish.  Blanch for 90 seconds.  (Blanching for a shorter time will yield a green soup.  If blanched for more than 2 minutes, the watercress will lose its flavor.)  

2.  Drain, rinse the leaves in cold water, and squeeze dry with your hands.  

3.  Melt the butter over low heat in a soup pot.  Add the watercress and cook for 3 minutes, stirring constantly, until the remaining liquid has evaporated.

4.  Add the potato slices and chicken broth and bring soup to a boil.  Season lightly with salt and pepper.

5.  Reduce heat to med-low, cover, and simmer for 15-20 minutes until potato is tender.

6.  Turn off the heat.  Using an immersion blender or food processor, puree the soup.  (If soup was removed from the pot to do this step, return it to the pot.)

7.  Stir in the milk.  Turn on the heat to med-low and return the soup to almost (but not quite) boiling.

8.  Turn off the heat.  Add the crème fraîche and nutmeg, stirring well to incorporate.  Taste the soup and adjust the seasoning.  

9.  Using a slotted spoon, remove any large pieces of watercress that remain.  

Serve hot, or ladle into bowls and chill for one hour in the refrigerator for a cold soup.  Garnish with the remaining sprigs of watercress.

  

Bon appetit!