Winter Soups, Stocks and Broths!
By Nutritionist and GoodnessMe Box Health Editor Melissa Fine.
Yep, winter is officially here. And what better way to warm up than with a nutritious cup of soup or bone broth perhaps, if you’ve caught onto the trend. Whether it’s an Asian or Australian inspired recipe you’re after, we’ve got something for everyone and every dietary requirement here.
1) Miso and Tom Yum
There’s something so grounding about a mug of miso soup. Savoury, salty and umami in flavour, it makes a satisfying meal or snack; I also find it helps kick a craving for something sweet. Plus, it’s super quick and easy to prepare:
For an instant snack, add 3 tsp of light shiro miso (I like organic varieties) into a mug of just-boiled water; Stir, allow to cool for a couple of minutes and drink up! This is also nice with some low carb, fibre-rich konjac or shirataki noodles thrown in. Or, make a meal of this and serve it in a bowl with some chopped firm tofu and zucchini, which will lightly cook through from the boiled water. Also delicious with a fried egg on top and some spicy kimchi stirred through to give it a kick – a combo I recently tried at an Asian fusion restaurant.
Looking for a healthy, on-the-go soup option? I like Hansells All Natural Tom Yum soup; Just pour the soup stock sachet into the recyclable cup it comes with, cover with boiling water and voila! Nothing nasty in this either – With authentic ingredients like meaty mushrooms and fragrant, spicy lemongrass, galangal, chilli and garlic, it’s a great soup to help clear out your sinuses and soothe a sore throat when you’re under the weather.
2) Bone Broth
Not your typical meat stock, bone broth is made with inexpensive, roasted large bones, like beef marrow or lamb shanks; It also utilises the whole animal, so nothing is wasted.
And while meat stock is ready in under two hours, bone broth is simmered for at least 12-24 hours, a duration which allows the bone’s nutrients to leach into the broth.
The result? A meal rich in calcium and magnesium for bone health, glucosamine and chondroitin for joint integrity, and glutamine, an amino acid with gut-healing potential.
New to bone broth? Don’t scrape off the thick, white layer that forms on the top; This is rich in protein-rich gelatin, which also has many potential benefits for digestive health, such as improving the integrity of the gut lining, which in turn can increase nutrient absorption.
3) Homemade Chicken Stock and Soup
This recipe is from GoodnessMe Boxes very own wholefood cook Kara, who also happens to be a very talented cook! Check out more of her creations on her instagram @satoriforthesoul
For the Stock:
- 1 organic free range chicken
- 1 brown onion
- 1 bulb garlic
- 2-4 celery stalks w/ leaves
- 1-2 carrots
- 1 leek top
- 2 bay leaves
- 3-4 fresh thyme sprigs
- handful parsley stems
- black peppercorns
- sea salt
Place all ingredients in a large pot on the stove and cover with cold water. Bring to the boil then lower heat to simmer for 2-3 hours or until the meat on the chicken is cooked. Check to see if you need to skim any foam off the top as required. Alternatively, place in a slow cooker.
Take the chicken out, discard the skin and remove all of the meat from the carcass. Keep the meat aside in the fridge and place the bones back in the stock and simmer for another 2-3 hours.
Allow to cool then remove & discard all of the solids and strain the stock. Refrigerate overnight and scrape the layer of fat off the top which will have solidified. Strain again through a fine sieve if you want an extra clear stock.
For the Soup:
- 1 clove garlic, crushed
- 1 leek, finely sliced
- 2 carrots, finely diced
- 2 celery stalks, finely sliced
- 1 zucchini, finely diced
- 4 sprigs fresh thyme
- sea salt
- black pepper
- 2 cups shredded chicken from your stock
- homemade chicken stock
- 1 cup kale, finely shredded
- ½ cup fresh continental parsley, chopped
In a large pot, sauté the garlic & leek in olive oil until soft but not coloured.
Add the carrots, zucchini, celery and some salt & pepper and cook for a few minutes, stirring.
Add the shredded chicken and enough chicken stock so you have more broth than solids. It is up to you how much liquid depending if you prefer more substance.
Bring to the boil then simmer on low for 20 minutes or until veggies are softened. Stir through kale & parsley and cook for a further 5 minutes.
Taste to see if more seasoning is required. You can also add a squeeze of lemon for a little extra flavour. Serve & enjoy!
Waste-Not TIP: You can use the extra leftover chicken meat for your lunches; A great protein-rich salad topper or sandwich filling.
Find out more about Hansells All Natural here: hansellsallnatural.com