Give your immune system a boost to fight off that cold with a warm bowl of gingery green soup, packed with immune supporting ingredients like ginger, turmeric, green leafy veggies and garlic!
Does it seem like everyone is sick right now? We hosted supper club this Sunday and about half the people there were just getting over something, myself included. Of course, now the other half are probably currently sick from being in my germ infested house. Sorry guys. Hope the coq au vin was worth it!
Whenever I catch a cold, it usually runs it's course in a couple days, but this one has lingered almost a week. Yesterday morning I was fed up after I woke up feeling congested and groggy yet again. So, I decided to whip up a soup with all the immune supporting ingredients!
Although I do still believe in the curative powers of chicken noodle soup, I wanted to take this recipe in a different direction. I chose this recipe from 101 Cookbooks as a base, which I've had stashed in a binder for years only to stumble across it again last week. Perfect timing, no?
This soup basically has every food known to enhance immune function packed into each bowl. Okay, so maybe that's a slight exaggeration, but it's definitely has it's fair share of cold and flu fighters! Here's a look at what's inside:
Green leafy veggies // Citrus fruit is probably what comes to mind when you think of vitamin C, but green leafies are a pretty good source too. Green leafy vegetables have also been shown to help lymphocytes, a type of immune cell, function properly.
Ginger // Ginger tea is one of my favorite tricks for a sore throat. I'm actually drinking it as I type! This gingery broth helps soothe a sore throat. Plus, ginger is an effective way to reduce nausea, so this light, brothy soup would be perfect if you've got a stomach flu.
Garlic // Garlic has been used medicinally for years to treat everything from gangrene to the plague. However, there's actual scientific evidence showing garlic's benefits for colds. One study found people who take garlic supplements were less likely to catch a cold, and those who did recovered faster.
Turmeric // Powerfully anti-inflammatory turmeric is fantastic for immune system support. It helps to boost a protein called CAMP, which helps the immune system fight bacteria and viruses.
Yogurt // Did you know the majority of your immune system is located in your gut? Beneficial probiotics from fermented foods like yogurt are a critical part of that system.
So, how do I feel now? My fingers may be permanently stained yellow from turmeric, but I feel much better! If you're feeling under the weather, I'm sending healing thoughts your way and a warm bowl of this soup!
Cure a Cold Gingery Green Soup
For a vegan version, simply mix the turmeric into the broth at the end of cooking. It will turn the broth quite yellow, but it will be delicious. Or, you could substitute a plain coconut milk yogurt, which I think would taste pretty great with the Asian flavors in this soup. Adapted from 101 Cookbooks.
- 1 large yellow onions, halved and thinly sliced
- 2 tablespoons extra virgin olive oil
- 1 large sweet potato, peeled and chopped small
- 1 bunch kale, chopped
- 1 large leek, white and pale green parts chopped
- 3 tablespoons minced ginger
- 4 garlic cloves, minced
- 4 cups water
- 2 cups vegetable broth
- 1 bunch spinach, chopped
- 1 tablespoon lemon juice
- 1-2 tablespoons soy sauce
- 1/2 cup plain, organic yogurt
- 1 small nub of fresh turmeric or
- 1/2 teaspoon turmeric powder (optional for color)
- First, make the turmeric yogurt. Using a microplane grater, grate the turmeric into the yogurt or whisk in turmeric powder. Season with salt. Refrigerate until ready to use.
- In a medium skillet, heat olive oil on medium-high heat. Add onion, a pinch of salt and saute until lightly browned and tender, about 5-7 minutes. Reduce heat to medium and saute 25 minutes until caramelized.
- Place sweet potato, kale, leek, ginger, and garlic in a pot with water, broth, salt and pepper. Bring to a boil, reduce heat, cover and simmer 30 minutes until tender. Add spinach, cover and simmer another 5 minutes until wilted. Add lemon and soy sauce to taste.
- Serve topped with a dollop of yogurt.