Fresh start, fresh meals: Budget-friendly detox chicken soup

As we step into the blank canvas of a new year, many of us are eager to embrace healthier habits without breaking the bank.

For this week, we’re diving into the realm of revitalization with a nutrient-packed recipe filled with detoxifying and immune boosting ingredients that won’t drain your wallet.

In the realm of soul-soothing concoctions, nothing quite rivals the nutritional prowess of a steaming bowl of chicken soup.

It’s not just about comfort; it’s about embracing a holistic approach to health. So, let’s dive into the science behind this detoxifying, inflammation-fighting powerhouse.

Broth Brilliance: In an ideal world, we’d start with homemade bone broth — loaded with gelatin, chondroitin and immune-boosting nutrients. It’s a remedy for gut health and hydration, thanks to minerals like zinc, calcium, phosphorus and magnesium. Opt for low-sodium store-bought broth if time is of the essence.

Antioxidant Allies: Onion and garlic — culinary superheroes — bring not just flavor, but also antioxidants and antibacterial properties to the table. Carrots, celery, peas and kale join the fray, delivering a vitamin-packed punch that supports a robust immune system.

Mushroom Magic: Don’t overlook the fungi. Mushrooms provide B vitamins and selenium, an antioxidant that plays a vital role in supporting the immune system.

Spice It Up: Elevate your soup’s anti-inflammatory game with ginger, turmeric, black pepper and a dash of red pepper flakes. These ingredients bring potent antioxidants and anti-inflammatory properties to the mix.

Poultry Power: Let’s not forget the star of the show — the chicken. Poultry is rich in vitamin B-6, essential to produce healthy red blood cells. I used chicken leg quarters in this recipe because they’re very affordable and the dark meat stays succulently tender. But you could use any cut of chicken you have on hand, even a whole chicken. As a bonus, it cooks right in the soup, making your life easier.

This recipe is very forgiving. Feel free to customize the recipe based on what’s in your pantry.

Don’t have turmeric? No problem. This soup is forgiving, allowing you to work with what you have, and it’ll turn out great.

Why is this chicken soup so effective? Because its ingredients create an ideal combination of anti-inflammatory and detoxifying ingredients with great immunity support.

Here’s to a healthy and flavorful New Year!

Immunity-Boosting Chicken Soup

Ingredients

1 tablespoon olive oil

2 cups onion, diced

4 medium carrots, sliced

3 celery stalks, chopped

8 ounces mushrooms, sliced

6 to 10 cloves of garlic, minced

1 tablespoon fresh grated ginger (or 1 teaspoon powdered ginger)

8 cups (64 ounces) chicken bone broth or low sodium chicken broth

1 teaspoon ground turmeric

1/2 teaspoon kosher salt

3 pounds chicken leg quarters, skin removed

Freshly ground black pepper

Big pinch red pepper flakes

1 cup frozen peas

1 small bunch kale, stems removed, chopped

Procedure

Heat the oil in a large soup pot, set on medium heat. Add the onion, carrot and celery and sauté for about 5 minutes, stirring frequently. Add the mushrooms, garlic and ginger and stir to combine — ah, the aroma!

Add the chicken broth, turmeric and salt and give it another stir. Place the chicken pieces in the soup and bring to a boil. Once boiling, reduce heat to low and let simmer for 40 minutes.

Now, fish out the chicken pieces and set aside to cool. Add the peas and kale. Once the chicken is cool enough to handle, shred the chicken and add it back to the soup. Reserve the bones to make bone broth.