Nutrition, Recipes | 30 comments
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Cold and flu seasonis the time of year to keep your immune system in tip top shape. Including foods that activate your immune system to fight invaders can help keep you healthy.
I want to share with you my favorite therapeutic immune boosting soup recipe. Make it immediately when you or a family member feels run down. Each ingredient boosts immune health, and the bone broth base increases killer T cell activity to keep you healthy or help you recover quickly if you’re feeling run down. It’s fast, easy, delicious, comforting, customizable, and it WORKS. Makes enough for three meals.
Read more tips for fighting cold and flu here.
My anti-viral protocol is here.
Immune Soup (paleo, dairy free)
*3-4 cups bone broth (make it here or buy it here): chicken broth has been shown to increase killer T cell activity to boost your immune’s system ability to fight bacteria and viruses. Vegans or vegetarians can use vegetable or mushroom broth.
*5-10 cloves minced garlic: garlic’s sulfuric compounds make it effective against bacteria and infection. I always use as much as I can possibly tolerate.
*1-2 shredded carrots: high in beta carotene that converts to vitamin A. One of beta carotene’s jobs is to support the body’s mucus membranes, which line the respiratory and intestinal tracts, making it harder for bacteria to enter.
*1 small yellow onion, chopped: onions, like garlic, contain sulfur compounds along withquercetin, allicin and anthocyanins, which have anti-inflammatory effects that fight infection and bacteria.
*8 shiitake mushrooms, sliced: mushrooms are powerful immune builders and have been used to fight tumors in cancer treatment.
*3 tbsp minced fresh ginger root: eases nausea, is warming if you have the chills, and is anti-bacterial and anti-viral.
*3 cups spinach: high in iron and antioxidants. Supports white blood cell production.
*Juice of one lemon (optional): high in vitamin C
immune boosting spices: curry, turmeric, black pepper
Directions
Coat a dutch oven or stock pot with coconut oil (anti-bacterial and anti-viral) over medium-high heat. Add carrot, onion, garlic, and ginger. Cook til a little soft, about 5 minutes. Cover with broth. Turn down to simmer, and cook about 15 minutes or until vegetables are as soft as you like. At this point you could also add cooked shredded chicken or shrimp. I’ll often poach a couple chicken breasts and shred them, or add leftover cooked chicken.
Add spinach and mushrooms and cook an additional 5 minutes until done. Add curry powder, turmeric (be careful as too much turmeric can make it bitter), and sea salt to taste. Remove from heat; add optional lemon juice. I also add a dash of tamari. Finish with a drizzle of sesame oil. Serve piping hot and enjoy.
Immune Boosting Soup
This immune boosting soup is nourishing, delicious, and easy to make when you're sick or need an immune boost.
5 from 3 votes
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Prep Time 15 minutes mins
Cook Time 20 minutes mins
Course Soup
Equipment
Dutch oven
Ingredients
- 1 tbsp coconut oil
- 4 cups bone broth more on less depending on how thick you like it
- 5-10 cloves garlic however much you can handle. The more, the better!
- 2 medium carrots, shredded
- 1 small yellow onion, diced
- 8 shiitake mushrooms, sliced and woody stem part removed
- 3 tbsp fresh ginger, peeled and minced or grated
- 3 cups torn spinach or use a bag of pre-washed
- sea salt & black pepper to taste
- 2 cups cooked shredded chicken optional
Instructions
Coat a dutch oven or stock pot with coconut oil over medium-high heat.
Add carrot, onion, garlic and ginger.
Cook til a little soft, about 5 minutes. Cover with broth.
Turn down to simmer, and cook about 15 minutes or until vegetables are as soft as you like.
If using, add cooked shredded chicken or cooked shrimp.
Add spinach and mushrooms and cook an additional 5 minutes until done.
Add curry powder, turmeric, sea salt, and black pepper to taste.
Remove from heat; add optional squeeze of lemon juice.
Serve piping hot and enjoy.
Keyword paleo, soup
Tried this recipe?Let us know how it was!
Special Offer on High Quality Bone Broth
My friends over at Kettle & Fire are running an amazing offer with free broth and shipping. Get the deets here. Their organic chicken bone broth is the perfect complement to this soup and boosts immune health to boot!
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Mary Vance, NC
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.
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Jennifer Spinellaon 15 January, 2014 at 12:19 am
Oh my goodness! This soup is FABULOUS!!!! My husband and I just made it tonight because we’re both feeling under the weather… WOW – Is it ever good!! It lifted our spirits because it is so delicious and it made the house smell wonderful! Thank you so much for sharing this recipe!! It has already earned a place in our regular rotation.
adminon 15 January, 2014 at 12:24 am
Glad you enjoyed 🙂
Cindyon 18 January, 2014 at 1:20 pm
Thanks! I am going to make this. Looks so yummy!
Amanda fehrlenon 24 January, 2014 at 9:59 pm
Please add me to your mailing address
Carolynon 21 January, 2015 at 11:51 am
what to know to substitute for spinach. My friend is taking Coumadin medication.
adminon 21 January, 2015 at 11:58 am
Leafy greens don’t need to be avoided altogether on Coumadin, but you could choose a green lower in vitamin K, like swiss chard. Source: http://www.livestrong.com/article/31226-green-leafy-vegetables-affect-coumadin/
Heatheron 28 January, 2015 at 3:07 pm
I am definitely going to be trying this tomorrow and follow your site
Lauren Fieldon 17 September, 2015 at 4:38 pm
Would adding leftover chicken or turkey negate the alkalizing effect of this soup?
adminon 17 September, 2015 at 5:34 pm
No, that’s fine.
Heatheron 3 October, 2015 at 2:38 pm
I’m wondering how much turmeric and curry powder to use? Thanks! This looks delicious!
adminon 3 October, 2015 at 7:39 pm
Heather, I use as much as I can tolerate (I’m pretty brave, ha), which is usually more than a heaping teaspoon. If you’re not as brave, start with 1/2 teaspoon and add as much as you like to taste.
Joshlynon 1 November, 2015 at 4:14 pm
I prepared this soup for my family last night. They absolutely loved it. The warming properties of this soup work so well, especially on chilly nights. Thank you for sharing this recipe.
adminon 1 November, 2015 at 9:26 pm
Happy it was a hit!
Debbieon 31 December, 2015 at 6:33 am
I am making this today as soon as I go to the store for ingredients. I have a weakened immune system and doing everything I can to help boost it. Thanks for sharing.
Pollyannaon 14 February, 2016 at 7:05 am
I have made this soup lots of ways, chicken broth and left over chicken, beef broth and left over beef, added bacon and prawns. It tastes great every way and has made me enjoy eating broth. Thank you for this amazing recipe!!!
Katieon 7 December, 2016 at 4:56 pm
Hi Mary!
This soup looks amazing! I am trying to kick a cold that I’ve been flirting with and love all of these ingredients individually – can’t wait to combine and enjoy soon after making it. It’s quick and that caught my eye after a long day. Thank you for posting this recipe! Much appreciated in advance. 🙂
Mary Vance, NCon 7 December, 2016 at 6:15 pm
Enjoy!
Luise Chastainon 31 December, 2016 at 5:19 pm
Can I keep the soup as healthy if I use a different kind of mushroom? I really don’t like the taste of shiitake.
Mary Vance, NCon 2 January, 2017 at 2:32 pm
Shiitake mushrooms offer potent immune benefits. Cordyceps and reishi do also, but you could use any mushrooms (though not all have immune boosting properties) or omit.
Bethanyon 21 January, 2018 at 10:19 pm
What do your recommend as a substitute for mushrooms? I can’t eat them or peppers.
ThanksMary Vance, NCon 22 January, 2018 at 11:41 am
Bethany, you could just leave the mushrooms out. There really isn’t a proper sub for them unfortunately.
Leaon 12 September, 2018 at 1:04 pm
This looks delicious. I am looking forward to trying it. I’m going to pin it.
LJFon 18 November, 2018 at 8:10 am
With the garlic and onions would you not recommend this soup for SIBO?
Mary Vance, NCon 18 November, 2018 at 5:03 pm
You can make it and leave those out. You could use garlic oil and sub the spinach for chard. Everything else would be fine, but some SIBO people react to bone broth.
Ashleyon 11 May, 2022 at 12:37 pm
I just made this and am eating it now! This is so great for my sore throat. Will be sharing this with my friends and family!Mary Vance, NCon 11 May, 2022 at 12:53 pm
Glad you enjoyed it Ashley; hope you feel better! Thanks for sharing 🙂
Missyon 21 December, 2023 at 8:01 pm
I made this recipe tonight and I swear I feel better already. it smells and tastes amazing!Mary Vance, NCon 21 December, 2023 at 10:18 pm
I’m so glad, Missy!
Karen Halleron 14 January, 2024 at 12:01 am
A delicious bowl of comfort. I will continue to make this!! Love it!!
Thank you!!Mary Vance, NCon 14 January, 2024 at 2:20 pm
Glad you enjoyed it Karen!
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