Immune Boosting Soup


Its winter, germs are all around and your colleague is sneezing all over the place. What on earth can you do to avoid getting sick? It’s easy – make a pot of my immune boosting soup and I guarantee that you will be feeling like the guys in Ghost Busters! Of course this soup is best when totally organic as the nutrient value will be much higher. Ok so first let me explain why these ingredients are so wonderful for you:

Chicken - perfect protein to support your production of disease fighting immune molecules
Onion - helps to break down mucous
Garlic - a natural antibiotic
Ginger - stimulates circulation enabling more efficient clearing of toxins
Chilli - high in vitamin C
Enoki mushrooms - have properties that are anti cancer so can help fight any nasty bugs
Risoni - a great carbohydrate source for energy
Lemon - uplifts mood
Parsley - high in iron which stimulates immunity
Goji berries - traditionally used in China in convalescence, specifically in broths

Ingredients

Use your intuition on quantities. Just put on some music, dance and put some love into it!
Chicken thighs 600gr
Chicken stock 1 litre (I always have some pre made in the freezer)
1 brown onion – sliced finely
6 cloves garlic – sliced finely
1 inch  fresh ginger – sliced finely
1 -2 chilli – sliced finely, ensure you add the seeds for their heat
200grams enoki mushrooms
80 grams risoni pasta
zest and juice of 2 lemons
Parsley
1 tablespoon Goji berries

Method

Sauté onions, garlic, chilli, ginger until soft. Add chicken thighs and brown them. Pour in your stock and simmer. Once chicken is cooked take it out and shred with a fork. Add chicken back in with risoni, Goji berries and Enoki mushrooms. To serve, place lemon zest on the bottom of your bowl. Add soup and top off with lemon juice and parsley.
My Tips

Enjoy for an easy lunch or after a long day at work. I will often enjoy this soup for a few days in a row to really boost my immunity, especially if I have been exposed to lots of sniffly people. Don’t forget to wash your hands frequently in winter too as this is how the nasty germs get transferred in the first place!

©Emma Sutherland 2010


Green Power Dinner

Ingredients

Handful of spinach, washed
1 cup small broccoli florets
1 cup snow peas, cut in half
1 medium zucchini, finely sliced
1 cup broad beans, double peeled
1 cup coriander, finely chopped
100gr Organic goat’s cheese, finely chopped or crumbled
2 tsp Sesame oil
Juice of 1 lemon
Salt and pepper to season

Method

Take the broad bean and peel off the outer pod. Bring some water to boil and blanch the broad beans for 15 seconds then immerse in a bowl of cold water ( add a few ice cubes). While still warm, peel off the inner skin. Blanch the spinach, broccoli, zucchini and snow peas for 15 seconds, strain then immediately add to a hot wok with sesame oil. Toss over a high heat for 1 minute, add to large bowl.  Toss quickly with goat’s cheese, coriander, lemon juice and serve with a smile.

©Emma Sutherland 2010


Emma’s Detoxification Salad

Use organic ingredients only, preferably home grown where possible!

Salad ingredients:

1 red capsicum
1 cucumber
1 carrot
1/8 red cabbage
40gr broccoli sprouts
50gr rocket
50gr spinach
50gr cos lettuce
1 teaspoon black sesame seeds
1 can sustainable fished tuna
½ avocado

Dressing Ingredients

1 teaspoon seeded mustard
1 teaspoon red wine vinegar
Juice of one lemon
100ml extra virgin olive oil
½ teaspoon Dulse flakes
Cracked pepper

Instructions

Use a mandolin to finely slice the capsicum, cucumber, carrot and cabbage. Put in a large bowl. Add the rocket, spinach, cos lettuce, broccoli sprouts and black sesame seeds. Gently mix together. Cut avocado into slices and add to bowl. Drain tuna and add to bowl. Combine all dressing ingredients in a glass jar, shake vigorously and pour over salad. Mix dressing through the salad until all salad leaves have a shiny appearance. Fill a large salad bowl and enjoy, knowing that with every mouthful, you are providing the essential nutrients to enhance detoxification pathways.

©Emma Sutherland 2010

 


Winter Immune Boosting Juice

So, this juice recipe is an absolute winter winner and I have it 3-4 times a week throughout winter. All you go is grab 1 small beetroot, 4 carrots, 1 inch of fresh ginger, 1 clove of garlic, a whole lemon. Get yourself a mighty fine juicer and juice in the following order:

First carrot, garlic, ginger, beetroot, 3 carrots then lemon and it really is best if you can use organic ingredients as they are far more nutritionally dense.

Add to a big glass with a few ice cubes and you will be feeling amazing and germ free!

©Emma Sutherland 2010


Emma’s Detoxification Soup

Ingredients

1 large brown onion – roughly chopped
6 gloves garlic – roughly chopped
½ teaspoon Dulse flakes
30ml extra virgin olive oil
1 litre chicken stock
300gr fresh broad beans - double peeled
200gr spinach
200gr watercress
1 large bunch parsley – roughly chopped

Instructions

Sauté onion, garlic and dulse flakes in extra virgin olive oil. Add chicken stock and bring to a gentle simmer. Add broad beans, spinach, watercress and parsley and cook for ½ hour. Blend soup thoroughly and cook for another 10 minutes. 

©Emma Sutherland 2010

 


Mushroom Stock

Shiitake mushrooms contain an active compound called lentinan, a polysaccharide that has been shown to strengthen immune-system response.

Ingredients

1.5 litres of water
1 ounce dry shiitake mushrooms
2 onions
4 stalks of fennel
4 carrots
4 tablespoons tamari

Instructions

1. Clean and chop all vegetables.
2. Cover with water/tamari mixture and simmer 1.5 hours.
3. Strain mushrooms and discard.
4.  Use immediately or freeze in batches

©Emma Sutherland 2010

 


Method to make Almond Milk

1. Place 1 cup almonds in a glass jar. These must be organic as non organic almonds are heavily sprayed.
2. Cover with 4 cups water.
3. Tightly close the jar.
4. Refrigerate for 1 day or no more than 2 days.
5. Pour into blender and blend until smooth.
6. Strain liquid from pulp through cheesecloth, applying pressure to squeeze out all liquid.
7. Retain the almond paste pulp for other uses – I always suggest baking some muffins or Anzac biscuits with almond pulp for extra protein
8. You can use a variety of natural sweeteners such as dates, agave nectar, vanilla beans or Stevia.

©Emma Sutherland 2010