My favorite chicken soup with Meat Stock
When I am feeling under the weather nothing sounds better than homemade chicken soup. I found this recipe in Staying Healthy with Nutrition by Elson M. Haas M.D. In his book the recipe is vegetarian. I adapted it to make it healthy for me with yummy and nourishing meat stock. Meat stock is recommended in the GAPS diet as great tool for healing the gut. Why meat stock? Meat stock aids our digestion, is full of minerals, vitamins, gelatin and amino acids that are easily absorbed by the body. When you make a long cook bone broth you are losing some of the gelatin which is so good for healing leaky gut. You also increase free glutamates. Glutamic Acid is a neurotransmitter that can kill brain neurons. It is said that 25% of the population react negatively to glutamic acid. Reactions can be mild to life threatening. In a study lab animals got brain lesions form ingesting glutamic acid. It also effected the endocrine system, especially the hypothalamus causing weight gain. “MSG” is processed free glutamic acid. Here are just a few of the issues it can cause asthma, hives, stomach cramps, bloating, anxiety, depression, migraines, insomnia and cardiac issues. To reduce free glutamates in bone broth, cook at a low temperature.
Histamine is another issue for some with bone broth. The longer it cooks the more histamine it develops so meat broth may be a better choice for someone with histamine issues. I started to develop a histamine issue a few years ago. I was in school at the Nutritional Therapy association at the time and remembered in one of our books Your Body’s Many Cries for Water by F. Batmanghelidj, M.D. he talks about dehydration being the cause of histamine build up. Never did I believe I was dehydrated as I drank a lot of water and only 2 cups of coffee a day. I was not happy about not being able to eat leftovers, spinach, lemon and bone broth so I decided I must fix the problem. I decided to give the dehydration theory a try by removing my coffee and focusing on more water with a pinch of Himalayan salt. Result, it worked! Today I tell everyone about this but most will not even try it, stating they drink enough water. I figure why not try! Sometimes something so simple works! But is also makes people believe it won’t work because it is too simple!
Nourishing Chicken Soup by Beth Schultz, NTP. CPG.
5 Tablespoons minced garlic
2 Tablespoons Sesame Oil
8 cups chicken bone broth or meat stock
1 whole pasture raised chicken
5 Tablespoons Coconut Aminos
1 teaspoon Himalayan salt and pepper to taste
3 cups of shredded cabbage
2 carrots chopped
1 stalk celery chopped
1 cup mushrooms sliced
Crushed red pepper to taste (if you go lightly on this it lends an intriguing and subtle touch
Start with a whole pasture raised chicken. Cut in half or add whole to a stock pot of filtered water. Add real salt and pepper. Turn on high till it boils, then turn to a low simmer for 2 hours. There will be a foam on top of the broth, you will want to skim it off and discard. Pull the chicken out and let it cool. The water in the pot is meat stock and what you will use as the base of the soup. Chop your garlic first and let sit out for 15 minutes*, chop the rest of the veggies and peel the chicken of the bones (**save the carcass for bone broth if histamine and glutamates do not bother you). Add all the veggies, crushed red pepper and coconut aminos to the meat stock and simmer. Once your veggies are almost done add back the chicken and continue to simmer. Once the chicken is warm add the sesame oil and serve.
* Garlic my favorite super food! Garlic Contains a Compound Called Allicin. To get the benefit on Allicin you want to smash or chop your garlic and let sit for 10-15 minutes before cooking. The Allicin is not present until you activate the alliinase enzymes which converts the allin into allicin. When I am cooking with garlic the first thing I do is prep my garlic so it has a chance to sit and activate the Allicin. Health benefits of Allicin are known to be antibacterial, antioxidant, antimicrobial and a powerful anticancer agent. My husband has been sick so I made my favorite immune boosting soup for him last night. This soup has a lot of garlic and is great for healing plus it tastes delicious!
If you need help in healing your gut or just want to feel better, I work one on one with clients either at my office or via Skype. I look forward to hearing from you.
**How I make bone broth. I use chicken, beef or lamb bones. I like cooking mine in a stock pot on the stove, you can also use a crock pot or an instapot. I keep it simple. I add bones to my stock pot, fill with filtered water, just enough to cover the bone and add a splash of apple cider vinegar. I turn stove on high until the water boils and then turn down to low. You want it to just barely boil. The lower the simmer the better. For chicken I cook for 12-24 hours, beef and lamb 24-48 hours. I do not add vegetables or spices till the last few hours. I love ginger, garlic, onion, celery and carrots in mine. If I am feeling like I need some extra help with inflammation I will add lots of turmeric. When I am doing beef or lamb broth I do add lots of garlic and onion in the beggining to help with the aroma in the air. The smell can be a bit much for some, me included.
Beth Schultz, NTP. CPG.
Real Food Inspired Me~You are what you eat, think and feel. Be kind and eat real food!!
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