Leah Itsines Shares Her Simple Chicken Noodle Soup Recipe That Boosts Immunity


Foodie and cook Leah Itsines shared her secret chicken noodle soup recipe – and it’s as delicious as it is filling.

“Do you need a winter warmer or an immune boost to fight a cold? This soup is going to be your jam, ”wrote the founder of Yes Please Health.

“This quick chicken noodle soup recipe is simply amazing – healthy, easy and so delicious. It’s a great kid’s dinner idea that the whole family can enjoy together.

Foodie and Home Cook Leah Itsines shared her secret recipe for Chicken Noodle Soup – and it’s as delicious as it is filling

Recipe: How to Make Leah Itsines Chicken Noodle Soup

Ingredients

1 whole leek, thinly sliced

1 small brown onion, finely diced

2 small carrots, cut into rings

3 stalks of celery, thinly sliced

1-2 garlic cloves, crushed

3 tablespoons finely chopped parsley

1 tablespoon finely chopped chives

3 cups shredded roast chicken

2 bay leaves

1 tablespoon of dried oregano

2,5L of chicken broth

1 lemon, squeezed

200g pasta with egg noodles (fine)

Olive oil, for cooking

Method

1. In a deep saucepan, heat olive oil over medium to high heat.

2. Add the leek, onion, garlic, celery, parsley, chives and carrot to the pot and cook for 5 minutes, or until slightly softened.

3. Add the chicken broth, bay leaves, oregano and lemon juice to the pot and cook for 15 minutes to enhance the flavor.

4. Add the pasta noodles to the pot and cook for 5 minutes. Place the pulled chicken in the pot and continue cooking the noodles until ready. Add lemon juice and serve!

To start, simply heat the olive oil over medium to high heat in a deep saucepan before adding the leek, brown onion, garlic, celery, parsley, chives and carrot.

Simmer for five minutes until slightly softened and add the chicken broth bay leaves, oregano and lemon juice.

Cook them for 15 minutes to enhance the flavor.

Then add the pasta noodles to the pot and cook for five minutes and place the grated chicken in the pot.

Continue to cook the noodles until ready, add lemon juice and you are good to go.

The vitamins and minerals in the soup are great for giving the immune system a much needed boost, especially with so many diseases currently plaguing Australia.

The vitamins and minerals in the soup are great for giving the immune system a much needed boost, especially with so many diseases currently plaguing Australia.

The vitamins and minerals in the soup are great for giving the immune system a much needed boost, especially with so many diseases currently plaguing Australia.

What is immunity and why are the five f’s the key to boosting it?

“Immunity is a broad term to describe a complex system of bodily functions. There are two key types of defense – barrier and innate, ”Elizabeth MacGregor, head of naturopathic medicine at Endeavor College of Natural Health, told FEMAIL.

“The defense barrier is made up of the skin and lining (mucous membranes) of the eyes, ears, mouth and respiratory tract, gastrointestinal tract, urinary tract and reproductive tract, all of which act as a physical barrier. against harmful external agents that can cause disease.

“Mucus, sweat, saliva, digestive acids, urine and stool work to eliminate or denature harmful agents. “

Innate immunity, on the other hand, is made up of “non-specific cells” in the body that respond to the presence of a “harmful agent”.

“They will engulf and destroy these. These are present near the defense barrier, ”Ms. MacGregor said.

“The body will also respond by producing inflammation and other chemical messengers to increase circulation to a site, taking white blood cells with it that trigger other immune system responses.”

Dr Jenna Macciochi, senior lecturer in immunology in the UK, said the key to protecting buildings lies in the “five fs” – fats, phytonutrients, fiber, fish and flavor.

Nutritionist and holistic chef Lee Holmes (pictured) said anti-inflammatory foods are essential for healing the gut and improving overall immunity

Nutritionist and holistic chef Lee Holmes (pictured) said anti-inflammatory foods are essential for healing the gut and improving overall immunity

Speaking to FEMAIL previously, Lee Holmes, nutritionist and trained chef, said anti-inflammatory foods and “rainbow eating” are essential for healing the gut and improving overall immunity.

“Omega-3 fatty acids are essential for our bodies to avoid foggy brains, helping to generate energy and boost our immunity. Flax seeds are full of omega-3 fatty acids and high in fiber to promote regular bowel movements, ”Ms. Holmes noted.

“It’s no secret that oily fish like salmon, sardines and tuna are loaded with omega-3 fatty acids, but our friends the fish can also increase dopamine and serotonin levels in the brain.

“Turmeric contains curcumin, a compound that increases the level of immunity boosting proteins in our body. These proteins help fight bacteria and viruses when they try to attack. Turmeric is also a natural anti-inflammatory and pain reliever.

What cooking ingredients will help boost immunity?

Mushrooms

They are a powerhouse to support the immune system and have been recognized by Eastern Doctors for thousands of years for their superpowers. The therapeutic component of these wonderful mushrooms acts as antibacterial, anti-inflammatory and cell regenerating agents.

Ginger

These ingredients provide antibacterial, antioxidant and anti-inflammatory action to relieve adverse flu symptoms.

Garlic, chili and onion

Support your body’s natural defense system. Allicin, a compound in garlic, is known to stimulate the response of white blood cells to disease. Onions also contain multiple compounds that boost immunity, while green peppers are rich in vitamin C to build resistance to infections.

Ms. Holmes also recommends plenty of fermented and prebiotic foods, as well as zinc and vitamin C.

“Good plant sources of prebiotics include fresh dandelion greens, Jerusalem artichokes, onions, leeks, chives, garlic, endives, asparagus, radicchio, chicory, shallots, spring onions (onions) greens), beetroot (beetroot), fennel bulbs, green peas, snow peas (mange tout) and Savoy cabbage.

“I encourage you to incorporate some of these delicious prebiotic foods into your diet, it’s your body’s best defense to stay ahead of common bugs and boost your immunity.”

According to Holmes, vitamin C is a powerful anti-oxidant against the flu that can help ward off colds and flu by improving your immune system and increasing the production of antibodies and white blood cells in your body.

“Some ingredients to include are mango, blueberries and citrus. Other well-known sources of vitamin C are broccoli, parsley, cabbage, peppers and dark leafy greens, ”she said.

Zinc is also important because it plays a role in the development and function of the body’s white blood cells which fight infections.

“It is essential to note that the quality of our absorption of zinc is highly dependent on the foods with which it is consumed. The amount of protein in the diet is a factor that contributes to the efficiency of zinc absorption, because zinc binds to protein, ”Ms. Holmes said.

“Zinc is found primarily in lean red meat, chicken, eggs, seafood, especially oysters and shellfish, and in smaller amounts in whole grains, nuts and seeds such as seafood. pumpkin and fortified breakfast cereal. “

For a family of four, add these healthy items to your shopping list:

1 bag of rice of 5kg

2 sachets of 1 kg of quinoa

1 bag of oats of 5 kg

1 bag of 1kg of buckwheat

3 x sachets of pasta

1 5kg bag of red or green lentils

1 2 kg bag of split peas

1 x 1 kg of cannellini beans

7 x garlic bulbs

8 x brown and red onions

Assorted herbs and spices according to your personal preferences

9 x cans of tuna

5 x tins of sardines

1 x jar of anchovies

3 x dozen eggs

7 x canned tomatoes

1 x bottle of apple cider vinegar or balsamic vinegar

1 x kg of nuts of your choice

2 sachets of potatoes

2 x pumpkin

Source: Supercharged food


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