Chicken soup has long been celebrated for its soothing and immune-boosting properties, and for good reason. Packed with essential nutrients, this hearty meal has been scientifically shown to help support the body’s defense mechanisms against colds and flu. Wellness expert Marlien Wright, author of The Yoga Kitchen, shares a recipe that’s both delicious and nourishing, designed to give your body the ultimate boost in times of need.

Ingredients (Serves 4-6)
2 brown onions, finely chopped

Coconut oil for sautéing

6 skinless chicken thighs (preferably free-range and hormone/antibiotic-free)

1 tsp turmeric

5 cloves fresh garlic, finely grated or crushed

2 bay leaves

2 sprigs fresh thyme

1.5 liters filtered water

1/2 cup dry pearled barley

2 medium jewel sweet potatoes, peeled and grated

2 cups finely shredded baby spinach

A dash of cream or coconut cream (approx. 50ml)

Pink salt to taste

Method
Heat coconut oil (or grass-fed butter) in a pot and sauté the onions until translucent.

Add the chicken thighs and brown them evenly, seasoning with salt.

Once the chicken is browned, add the turmeric, garlic, bay leaves, and thyme.

Pour in the water, add salt to taste, and cover the pot. Reduce the heat to a low simmer and cook for about 1 hour.

After 1 hour, remove the chicken, debone it, and set the meat aside. Return the bones to the pot and add barley and grated sweet potatoes. Let it simmer for another 45 minutes on low heat.

After 45 minutes, remove the bones and shred the chicken into small pieces. Add the chicken back to the pot along with the shredded spinach. Let everything simmer together for an additional 15 minutes.

Serve with a drizzle of olive oil and a splash of coconut cream for a creamy, comforting finish.

Marlien's Top Immune-Boosting Foods
Vitamin A: Vital for maintaining a strong immune system and healthy skin. Include foods like orange-fleshed sweet potatoes, carrots, watercress, mangoes, and pumpkins.

Vitamin C: Essential for immune health, with red peppers and citrus fruits being fantastic sources. Start your day with a glass of warm water and lemon juice for a natural vitamin C boost.

Zinc: This mineral helps fight infections and supports various bodily functions. Foods rich in zinc include dry split peas, almonds, non-GMO peanuts, and oysters.

Mushrooms: Shiitake and Reishi mushrooms are powerful antivirals and antifungals, ideal for fighting common colds and other infections.

Broccoli & Spinach: These greens are loaded with vitamins A, C, and E. To preserve their nutrients, steam or stir-fry them lightly, or add them to soups and stews toward the end of cooking.

Chicken: Known for its ability to block inflammatory white cells that contribute to cold symptoms, the amino acids released from chicken during cooking can also act similarly to bronchitis medication.

Garlic: This potent food is packed with allicin, which helps fight infections and bacteria, significantly reducing the chances of catching a cold.

Barley & Oats: These grains are rich in beta-glucan, a type of fiber that boosts immunity and accelerates wound healing.

Marlien Wright’s nourishing recipe brings together a wealth of immune-boosting ingredients to help you stay healthy during flu season. For more healthy recipes and wellness tips, visit www.yogakitchen.co.za.

Stay warm, healthy, and nourished with this comforting bowl of immune-boosting goodness!

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