Health, Mains, Recipes

How I Support My Immune System

It’s that time of year where the media is having a field day reporting on flu stats and consequently instilling fear in your mind. Are you worried? I want to reassure you that picking up a cold is a natural process that will in turn build your immune system long term. 

But wait… If you are wanting to do your best to protect your immune system, this post is for you. Tune into some of my immune supportive tips and enjoy my favourite immune boosting soup below. 

Already sick? Try out some of these tips too.

 

Boosting The Immune System With Foods 

Let’s get to the immune boosting recipe. This one will help in these ways:

  • Supports digestion
  • Gut healing
  • Immune boosting
  • Hormone balancing
  • Promotes healthy hair, skin and nails

Immune Boosting Chicken n Veg Soup

What you’ll need:

1 whole chicken

Handful thyme leaves

4 litres filtered water or even better, chicken broth

2 tbsp butter/ ghee/ coconut oil

7 cups of vegetables, chopped into small bite sized pieces (at least 5 of these being green)

eg. 1 1/2 cups broccoli, 1 1/2 cups zucchini, 1 cup celery, 1 cup carrot, 1 cup pumpkin, 1 cup leafy greens (spinach, kale)

1 onion, finely diced

2-4 garlic cloves, finely diced (depending on your love of garlic and digestive tolerability)

Juice 1 lemon or 5 drops Lemon essential oil

2 drops Thyme essential Oil

Salt and pepper, to season

What you’ll need to do:

Add the chicken, 1/2 handful of thyme leaves, pepper, salt and water to a large pan. If you have any extra veg you would like to chuck in here for enhancing the flavour, go right ahead. eg. onion, garlic, celery, carrot, stems of broccoli.

Bring to the boil and reduce to simmer, covered for 45 minutes (small chicken)- 1 hour (large chicken)

Remove the chicken from the broth and set aside to cool for 15 minutes

Carefully over the sink (trust me…you don’t want sticky broth to end up all over your kitchen floor) strain the broth into a large bowl (or 2 if needed). Set aside.

Add 1 tbsp ghee/ butter/ coconut oil into the pan over medium heat and add your onion and garlic. Sauté for 1-2 minutes before adding in the vegetables, rest of the thyme and lemon juice (if using lemon essential oil, this is added at the end). Stir though another tbsp of the butter/ ghee/ coconut oil and add the lid. Allow to sweat for 5 minutes, stirring a couple of times.

Add the broth back into the pan with the vegetables, bring to the boil and allow to simmer, stirring every 5 minutes until the veg are cooked, but still crisp.

While you are waiting for the veg to cook, remove all the chicken meat from the bones and carcass and chop into small pieces. Keep the bones aside as you will be able to continue cooking these to make another broth afterwards.

Add the green leafy vegetables and the chicken meat and continue simmering  for another 2 minutes.

Season with extra salt and pepper, stir through your lemon and rosemary essential oil and serve with a sprinkle of fresh thyme ontop.

Enjoy!

You can get more delicious & nutritious meal ideas in My Vibrant Morning and Winter Warmers recipe eBooks and you can try out my favourite high strength kefir here. If you’d like to give high quality, therapeutic grade essential oils a go, reach out below. 

What are your favourite ways to support your immune system through foods?

Love, health & happiness,

Kasey

 

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Get To Know Me

Kasey Willson ND

Hi there,
I’m Kasey, an Adelaide based Naturopath & Nutritionist, Author of Balanced, The Natural Way To healthy Hormones. You may have also seen me out and about speaking at health events.
My mission is to nourish you with food inspiration, empowering health information and lifestyle support for creating balanced hormones, thriving digestion and vibrant energy levels!

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