🍗 The Healing Power of Homemade Chicken Soup

Chicken soup isn't just soul food—it’s immune-boosting gold. Here’s why:

• Gelatin and collagen (from slow-cooked bones) help heal the gut lining and support skin and joint health.

• Amino acids like cysteine help thin mucus and reduce inflammation.

• Electrolytes and minerals – simmering bones release magnesium, calcium, and phosphorus into the broth.

• Garlic and onions add antimicrobial and antiviral properties.

• Veggies like carrots, celery, and herbs contribute antioxidants and vitamin C.

🧄 Tip: Add a whole garlic bulb, turmeric, ginger, and loads of parsley at the end for an extra kick of anti-inflammatory power.

Science says yes: A study published in Chest Journal (2000) showed that chicken soup inhibits the movement of neutrophils, a type of immune cell involved in inflammation, suggesting it may help reduce cold symptoms (Rennard et al.).

🍲 Easy (But Legendary) Chicken Soup

Prep time: 10 mins

Cook time: 1.5–2 hours

Serves: 4–6

Freezer-friendly: YES!

Naturopath bonus: Great for gut healing, immunity, and restoring energy

🛒 Ingredients:

• 1 whole organic/free-range chicken (or 4–6 drumsticks/thighs, bone-in and skin-on)

• 1 large brown onion, peeled and quartered

• 3–4 garlic cloves, smashed

• 2–3 carrots, chopped

• 2 celery stalks, chopped (include leaves if you’ve got them!)

• 1 medium zucchini or a handful of green beans (optional)

• 1 tsp turmeric powder or 1 thumb-sized piece of fresh turmeric (optional but golden!)

• 1 bay leaf

• A few sprigs of fresh parsley and/or thyme

• Sea salt & cracked pepper, to taste

• 2 litres of filtered water (or enough to cover the chicken)

• Optional extras: a knob of ginger, a squeeze of lemon, or a handful of rice/pasta/quinoa if you want it more filling.

🍴 How To Make It:

1. Throw everything into a big pot – yep, the whole chook, veggies, herbs, water, and all.

2. Bring to a gentle boil, then reduce to a simmer. Let it bubble away for 1.5 to 2 hours. (Longer = more flavour + more healing broth.)

3. Remove the chicken and shred the meat off the bones with a fork. Discard bones and skin.

4. Return shredded chicken to the pot, stir, and season to taste.

5. Add any extras (like rice or lemon juice), simmer for 5–10 more mins, and serve hot with a sprinkle of fresh parsley.

   
   

💛 Why it’s so good for you:

• Chicken bones = collagen, gelatin and amino acids for gut healing and joint support

• Garlic & onion = antimicrobial, antiviral and great for immunity

• Carrots & celery = rich in antioxidants and fibre

• Turmeric = anti-inflammatory superstar

• Parsley = rich in vitamin C and iron

  
  

🧊 Leftovers?

Cool it down, put it in containers, and freeze it. This soup reheats like a dream and makes the perfect sick-day saviour.

Enjoy!

Allie xxx

Allison, the heart and brains behind Fundamental Wellbeing, is a qualified naturopath with expertise in Nutrition and Western Herbal Medicine. With nearly a decade of hands-on experience, she’s all about helping folks tackle gut health and stress in a down-to-earth, practical way.

Allison’s passionate about holistic health and believes in keeping things balanced and sustainable. Her goal? To help you make lasting, feel-good changes that fit seamlessly into your everyday life.

Keen to know more or book a consult? Head to Fundamental Wellbeing

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