Winter time is usually associated with winter illnesses like colds and flu. We may load up on vitamins or certain dietary supplements which claim to protect us from winter sicknesses, but most of us end up with at least a cold during the winter months.
And even though advances in medical science come and nutritional fads go, we keep on eating soup to get better when we’re sick. It’s been this way for centuries… but why?
According to BBC news magazine, “As far back as the 12th Century, physicians were recommending chicken soup – known as ‘Jewish penicillin’ – to combat a cold. Modern science has since found their instincts were largely right and it can be soothing and anti-inflammatory for those with colds.”
“It was still the same in 16th Century, when common wisdom was to give nourishing, restorative, light and easily digested food to the sick. Soups, broths and bread-based gruels were recommended,” notes BBC.
Why Is Soup So Good – and Good for You – When You’re Sick?
It’s clear that soup is so good for you because of the nutritional benefits. Research has shown that the protein in chicken and antioxidants in vegetables can help the body make virus-killing antibodies. Also, a healthy soup provides an easy way to digest the nutrients we need, especially when we’re sick. Soup is the perfect “comfort food” not just because it’s so easily digested but also, according to some food scientists, soup’s close appearance to baby food is a big (subconscious) reason we eat it when ill.
So let’s get right to it… We’ve posted some delicious soup recipes below for you to try – not just to feel better when you’re sick but to feel good when you’re not!
Chicken Corn Soup
This comforting chicken soup recipe contains turmeric, which can reduce inflammation.
Ingredients
- 2 medium-sized skinless boneless chicken breasts cut into smaller pieces or diced into crumbles
- 32 oz chicken stock
- 1 can unsweetened corn
- 1 teaspoon sesame oil
- 2 dashes white pepper powder plus extra for serving
- 1/2 teaspoon turmeric
- 1 pinch MSG (umami seasoning)
- 2 tablespoons water
- 2 tablespoons cornstarch
- 4 eggs whisked
- scallions to top
Instructions
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Cut chicken breasts into medium sized pieces. Boil until cooked and then remove from water.
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Mince chicken into crumbles for the soup, or cut into smaller pieces.
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In a large pot, combine chicken stock, chicken, and corn and bring to a boil.
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Add in sesame oil, white pepper powder for flavor, turmeric for color and MSG for a kick of umami flavor.
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Add water and cornstarch in a separate bowl, mix together, and then add to the soup to help thicken the broth.
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Finally, crack 4 eggs into a separate bowl and beat them. Turn your heat to medium and swirl your soup and add in your eggs while stirring to create nice wispy strands.
Recipe Notes
For longer, wispier strands of eggs, let the egg strands sit after one initial slow stir. For serving, add a dash of white pepper and scallions to top of soup.
Photo credit: Flickr user Rebecca Dominguez
Recipe credit: KnowMSG.com
Crock Pot Ham and Bean Soup
Ahhh, the classic ham and white bean soup – so hearty, comforting, and super easy in a slow-cooker! The crockpot does all the work for you.
Ingredients
- 1 cup dry white beans
- 4 cups water
- 2 bay leaves
- 1 1/4 cups onion chopped
- 1 1/2 cups carrot slices
- 1/2 cup celery slices
- 1 1/4 lbs. lean ham steak diced
- 1/2 teaspoon salt
- 1 1/2 teaspoon MSG (umami seasoning) Ac’cent® and Ajinomoto® are popular brands.
Instructions
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Combine the first 4 ingredients in a crock-pot and cook on HIGH for 3 hours.
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Add carrot and celery slices to the pot and continue to cook on HIGH another 2 hours.
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Add diced ham, salt and MSG; cook another 2 hours. Serve hot.
Vegetarian Bean Soup
Ingredients
- 2 tablespoons coconut oil
- 2 yellow onions diced
- 2 ribs celery chopped
- 2 carrots chopped
- 1 medium turnip diced
- 1 pound dried white beans
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon ground sage
- 1 teaspoon ground coriander
- 1/2 teaspoon ground thyme
- 1/2 teaspoon MSG
- 6 cups water
Instructions
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Soak beans overnight in water. Make sure to fill your container several inches higher than the beans as they will soak up a lot of liquid.
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In a large soup pot or dutch oven, heat coconut oil over medium heat.
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Add onions, celery, carrots and turnip and cook, stirring occasionally, until onion starts to become translucent, about 10 minutes.
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Add beans, spices and water. Cook covered over medium heat until the soup begins to bubble then turn heat to low. Simmer for 1 hour or until beans are tender.
Recipe Notes
If you prefer a thin soup, serve as is. If you prefer a thicker soup, remove half the soup and blend in a blender or blend using an immersion blender until desired consistency is achieved.
Courtesy of Pinkie's Oinkments
Photo credit: http://recipes.wikia.com/wiki/Recipes_Wiki
Chinese Lion’s Head Soup
Ingredients
- 1 lb. ground pork
- 1 egg
- 1 Tbsp. cornstarch
- 2 tsp. sesame oil
- 1 Tbsp. fresh ginger root minced
- 1/4 tsp. monosodium glutamate MSG
- 1 tsp. salt
- 2 green onions chopped and divided
- 1 Tbsp. vegetable oil
- 1 head Napa cabbage cored and cut into chunks
- 2 cups low-sodium chicken broth
- 2 cups water or as needed
- 1 Tbsp. soy sauce
- 2 tsp. sesame oil
Instructions
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Mix the ground pork, egg, cornstarch, 2 teaspoons of sesame oil, ginger, MSG, salt, and half of the chopped green onions together in a bowl. Use your hands to mix until the ingredients are evenly distributed. Set aside.
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Heat the vegetable oil in a wok or large skillet over high heat. When the oil is hot, fry the Napa cabbage, stirring constantly, until cabbage begins to wilt, 2 to 3 minutes. Pour in the chicken broth, water, and soy sauce. Bring to a boil, then lower the heat to medium.
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Use a spoon to form the meat mixture into 1 inch balls. Drop them into the boiling soup. When the last ball has been added, cover with a lid and simmer for 10 minutes. Taste, and adjust salt before serving. Garnish with remaining green onions and a drizzle of sesame oil.
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Optional: This dish is best served with white sticky rice.
Recipe Notes
Recipe courtesy of AllRecipes.com
Chicken Noodle Soup
Ingredients
- 2 lbs. boneless skinless chicken breasts
- 2 quarts water
- 1 16 oz. bags mixed peas and carrots
- 2 cups celery cut into 1/2 inch slices
- 2 large baking potatoes skinned and cut into squares
- 1 cup onion chopped
- salt to taste
- 1 Tbsp. MSG (umami seasoning)
- 1 tsp. sugar
- 1 Tbsp. cornstarch
- 1/4 tsp. pepper
- 2 Tbsp. garlic powder
- 2 1/2 Tbsp. onion powder
- 2 cups thin egg noodles cooked
Instructions
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Bring chicken, onion, and celery to a boil in a 4-quart Dutch oven.
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Add salt, pepper, onion and garlic powder.
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Cover and simmer until chicken is done.
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Skim fat if necessary.
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Remove chicken from broth; cool slightly and cut into 1-inch pieces.
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Set aside.
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Add peas and carrot mix, potatoes and cornstarch.
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Cook until potatoes are fork tender, about 10 minutes.
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Add chicken and noodles to broth; sprinkle with MSG and sugar; cook about 5 minutes.
Recipe Notes
Recipe courtesy of Food.com
For some excellent tips about how to add more of that umami taste we all crave, in soups specifically, read “Soup-er Ways to Love Umami Even More” by MSGdish blogger and registered dietitian Althea Zanecosky.
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