This lovely anti-inflammatory soup can be made low FODMAP by leaving out the onion and garlic, instead only using the green tops of the leeks. You could also use garlic infused oil in place of the olive oil. This soup is traditionally eaten as a restorative meal after illness or to support the immune system, thought to be due to its’ high nutrient profile, including amino acids found in collagen, which can be beneficial to the health of the gut lining.
Chicken Bone Broth
Makes 2 litres
1 organic chicken carcass (leftover from a roast)
2 cloves garlic, peeled and roughly chopped (omit if low FODMAP)
2 carrots, roughly chopped
1 leek, roughly chopped (or green tops only)
2 celery stalks, roughly chopped
2 tbsp. raw apple cider vinegar (with the mother)
1 bay leaf
2 - 3 litres filtered water
Add everything to a large heavy bottomed casserole or saucepan with a lid (or a slow cooker) and bring to a boil. Reduce the heat and allow to simmer on a very low heat for a minimum of 8 hours, up to 24 hours. Top up with water if needed.
Chicken Soup
Serves 4
1 tbsp. extra virgin olive oil
1 small onion, sliced thinly (omit if low FODMAP)
2 cloves garlic, chopped finely (omit if low FODMAP)
1 tbsp. freshly grated ginger
1 large or 2 small leeks, sliced (or green tops only, if low FODMAP)
1 tsp. ground turmeric (or freshly grated)
2 stalks celery, sliced
3 carrots, sliced
½ head broccoli florets, chopped small
Large handful kale, roughly chopped
2 cooked skinless, boneless organic chicken breasts
(or leftover chicken from your roast)
1 tsp. sea salt
Freshly ground black pepper
2 litres chicken ‘bone broth’ or stock
Juice of half a lemon
Heat the oil and lightly sauté the onions, garlic, ginger, and leeks (if using) until soft. If low FODMAP, simply sauté the green tops of the leeks. Add the turmeric, salt, pepper, celery, carrots, broccoli, and kale, along with 2 litres of your chicken stock or ‘bone broth’ and allow the soup to come to thew boil. Lower the heat and simmer until the vegetables are tender. Break up the cooked chicken into bite-size pieces and add to the pan. Squeeze over the lemon juice. Taste and adjust seasoning if necessary. Serve with some cooked buckwheat noodles or spiralised courgette, and fresh coriander.
Helen Ross is a Registered Nutritionist ® specialising in gut health and IBS support. If you'd like to know more about eating for a healthy gut, or lifestyle tips for how to keep your gut healthy, book in for a FREE call here to discover how she can help you.
Helen offers a virtual (online) clinic and local IBS support and nutritional therapy services to the Bridport, Dorchester, Weymouth, Poole, Bournemouth, and East Devon areas.
My Simple Gut ReSet is designed to help us get to the root cause or causes of your health issues. The aim is to nourish and support the gut lining to assist it back to a healthy state. A robust intestinal lining is an essential first step for finding freedom from painful, frustrating and embarrassing symptoms of IBS and other gut-related symptoms and health problems.
Book your FREE call today: https://calendly.com/thewelllifelab/free15mincall
Have you signed up for my mailing list and received my FREE eBooks yet?
'10 Ways to Assist the Digestive Process' and 'Causes of IBS and Natural Ways to find Relief from your Symptoms'
Order your copy of The Simple Gut Reset Cookbook for more gut-supporting recipes.
For more information see: www.thewelllifelab.co.uk
Facebook: https://www.facebook.com/thewelllifelab
Instagram: the_well_life_lab