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Cold and Flu Buster Soup Recipe

Last week I discussed immune boosting activities and nutrients to use before winter hits. This week I wanted to provide you all with a tried and true recipe that will support your recovery should you become sick. This recipe contains herbs and spices with warming and decongestant properties, vegetables to support recovery and bone broth to treat inflammation.


  • 1 lemon to go into soup (extra lemon wedges for serving)

  • 2 onions

  • 5 garlic cloves

  • 1 tablespoon of olives oil plus extra to drizzle

  • 1 tablespoon of grated ginger or teaspoon of dried.

  • 3 cups of mixed vegetables of choice (carrots, kale, celery, broccoli, corn, peas, whatever you have on hand)

  • 8 cups of bone broth or chicken stock

  • 500g chicken breast or thigh (if vegan swap for one can of mixed beans)

  • 1 teaspoon each of dried rosemary, thyme, parsley or one handful of fresh

  • 1 teaspoon turmeric powder or tablespoon of fresh

  • 1 teaspoon of cayenne powder

  • 1 teaspoon of paprika

  • 1 packet of wholemeal noodles (brown rice noodles or soba noodles)


  • Dice onion and mince two of the garlic cloves

  • In a large saucepan heat oil on a medium heat and cook onion, ginger and garlic for 5 minutes

  • Add diced chicken and cook until browned (about 5 minutes) - if vegan skip this step

  • Add vegetables, beans (if using), broth, herbs, lemon juice and zest, and spices and bring to the boil

  • Simmer for 30 minutes on a low heat

  • Add noodles and cook as per packet directions

  • At the end of cook time add the last 3 cloves of minced garlic

  • Serve with lemon juice squeezed over the top and drizzle with extra olive oil

  1. Lemons contain vitamin C valuable for supporting immune function, however, this is heat and light sensitive so squeezing lemon over the soup at the end maximises your intake.

  2. Garlic is added right at the end to maximise intake of the constituent allicin, which is also heat sensitive and liable to be cooked out of the cloves added in the beginning. Eating raw garlic is meant to be the best way to absorb these antimicrobial compounds.

  3. Chicken soup has been used for centuries for its immune busting and nourishing activities on the body.

  4. Thyme and rosemary are antimicrobial and expectorant so can help fight infections and clear mucous.

  5. Spices are warming, anti-inflammatory and mucolytic so can clear chest infections and prevent mucous build up.

  6. Vegetables contain valuable nutrients (Vitamin A, folate, magnesium and iron) and antioxidants which can help support immune function.

  7. Wholegrains contain valuable nutrients for optimum immune system function and recovery (selenium, magnesium, copper, protein, and B vitamins)

  8. Olive oil contains Vitamin E that helps the immune system fight off infections.

  9. Bone broth contains collagen involved in cellular repair and stimulation of immune system that can help speed up clearance of infections.

I hope this helps you all fight cold and flu's this winter and stay at your best. Remember as always to take the time rest if you feel like you are becoming sick. This is what we often forget as a society and just wish to carry on with our busy lives. It is important to give your body time to recover and get back to normal.

Love and light,


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