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.
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.
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