Healthy & Healing Creamy Chicken Turmeric Soup

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What a time to be alive. Really though. We’re all being reminded of how lucky we are to simply BREATHE. It’s something we often take for granted, but that’s all changed with COVID-19. It’s hard to believe this is our reality, but here we are.

Here’s what it looks like in my corner of the universe: I’ve been living with my parents while renovating my new house. They recently moved down full-time after closing on their house February 28, thank goodness, because who knows what would have happened if it didn’t sell when it did. Working from home is nothing new to me, although I do miss working out of coffee shops for inspiration and human interaction. Something as simple as posting up at Starbucks now feels like a luxury. My parents are 68, so sharing a house with them has made me overly cautious – I would have been anyways, but the weight on my shoulders feels a little heavier. I’m the only one who goes to the store, and only if 100% necessary. We aren’t eating out, getting takeout, or delivery. So that means a lot of time in the kitchen – and if you know me, this is something I welcome with open arms.

Many friends and family have been hitting me up for recipes. For some, having to cook is unchartered territory, and for others, they’re just bored out of their minds cooking their same old rotation. I’ll be sharing a couple of recipes I developed for Bowflex last year, all healthy and balanced and in some cases, paleo and Whole30 friendly. I’m also going to try and make time to develop new ones (“make time” sounds strange to say right now, I know, but luckily I have been busy with work and the whole house demo thing, both of which I’m very grateful for).

Here’s I’ll be sharing an old recipe I’ll be cooking up tonight (it’s old, so apologies in advance for the winter references). But if there’s anything you’re looking for or want me to create, feel free to reach out! I particularly love the HELP I HAVE X Y Z IN MY PANTRY BUT HAVE NO CLUE WHAT TO MAKE WITH THEM challenge. DM me on social @amandawormann or reach me at amanda@amandawormann.

Stay safe, be well, and ENJOY.


Healthy & Healing Chicken Turmeric Soup

I believe good food heals and can taste good, too. And when I’m cooking at home, I love the challenge. So whether you’re fighting through cold and flu season or crave soup all winter long, I’ve got you covered. This creamy chicken and “rice” soup uses a few simple tricks to add more healthy, healing benefits with anti-inflammatory ingredients and tastes pretty darn good, too.

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Use coconut milk instead of heavy cream.

Coconut milk adds a rich, creamy texture and depth of flavor to soups. If you’re doing the Whole30 or cutting out dairy but still want a creamy base, keep a couple of cans of coconut milk in your pantry (they have a great shelf-life, too). Keep in mind, while coconut milk is considered a healthy fat and packs more nutrition than other cream bases, it’s still high in fat (PSA: do not use “lite” coconut milk as you will not get the same creamy texture). I like to use a 50/50 split of bone broth and coconut milk for my soup bases.

Swap out white rice or noodles for cauliflower rice.

Traditional chicken soups use white rice or noodles to bring texture and leave you full. Swapping out noodles or rice for cauliflower rice is an easy way to add more vegetables and nutrients without losing the composition in the soup.

Focus on anti-inflammatory ingredients.

You may have heard of anti-inflammatory diets. So what’s that all about? Chronic inflammation can lead to weight gain and diseases like diabetes, cancer, arthritis, and heart disease. Inflammatory foods include processed meat, artificial sweeteners, added sugars, fried foods, dairy, alcohol, and other usual suspects. But just like foods can cause inflammation, foods can fight inflammation, too. Anti-inflammatory foods help us stay healthy and can even help cure.

Turmeric takes a leading role in this chicken soup recipe. It’s known to cure colds, fight infection, and reduce inflammation. It’s flavor pairs nicely with the coconut milk for a more complex taste than a bowl of traditional chicken soup, and its brilliant yellow-gold color makes the dish beautiful to look at, too. The coconut milk, cauliflower, carrots, celery, and bone broth each bring their anti-inflammatory properties to the party – all working together to keep you on your feet and feeling your best this winter.

Creamy Chicken Turmeric and Cauliflower Rice Soup with Coconut Milk

ingredients

  • ½ teaspoon onion powder

  • ½ - 1 teaspoon thyme (depending on how much you like thyme – I use 1 teaspoon)

  • 2 teaspoon kosher salt (use less salt if your bone broth already has salt as this will be too much)

  • Pepper to taste, about ½ - 1 teaspoon

  • 1 10oz bag of frozen cauliflower rice

  • 1 can unsweetened coconut milk (full fat)

  • Parsley for garnish

  • 5 carrots, peeled and sliced

  • 1 yellow onion, diced

  • 4 sticks of celery, sliced

  • 2 garlic clove, minced

  • 2 tablespoon butter (or ghee)

  • 2 teaspoon turmeric

  • Two cups chicken bone broth* (I use no salt added)

  • 2 chicken breasts (about 1.5 pounds)

*You can use regular chicken broth, but I love the nutritional benefits and depth of flavor you get from using bone broth.

It’s worth noting, I use these measurements as a starting point. When it comes to seasoning I adjust as I go, usually adding much more turmeric or black pepper or thyme. So feel free to make this recipe your own as you simmer and taste.

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get the goods

  1. Melt two tablespoons butter in a large pot. Add diced onion and saute for a few minutes.

  2. Add sliced celery, carrot, and minced garlic and saute until vegetables become tender-crisp.

  3. Pour in two cups of chicken bone broth, turmeric, thyme, onion powder, salt, pepper. Bring to a slow boil, then reduce heat to medium or low for a simmer.

  4. Place the chicken breasts into the vegetables and broth. Cover and simmer for about 10 minutes or until the chicken is close to done. The cook time is dependant on the thickness of the chicken, so I like to check mine as I go. If you’re looking to speed things up, you can cut the chicken breasts in half before cooking.

  5. Once the chicken is nearly cooked (no longer pink in center), remove from broth and shred using two forks. Place shredded chicken back in the broth. Add the frozen cauliflower rice and stir to combine.

  6. Pour in the can of unsweetened coconut milk and simmer allowing all of the ingredients and flavors to combine. The longer you simmer, the deeper the flavor, but this is ready to eat once the cauliflower rice is hot and the coconut milk is completely combined. Add more turmeric, black pepper, salt, and thyme to taste as you go.

  7. Garnish with parsley when serving, salt and pepper to taste, and enjoy!

Tip: You can make this soup Whole30 compliant if you use ghee instead of butter.