Welcome to the revival of my recipe blog! I have been working on some new projects and doing a lot of cooking, and I’m kicking things off with a classic – chicken soup!
Soup is a great dish to make any time of year, but especially in the fall as the weather gets cooler. This makes a great warm and comforting meal any time of day – yes, even for breakfast! In Chinese medicine, one of the big principles for nutrition is eating with the seasons. So, when the weather gets cooler as summer turns to fall and winter, it is important to eat warm foods. In Chinese medicine, cold or raw foods (think smoothies, salads, cold drinks) can be harder on your body to digest. If you have issues with indigestion, bloating, gas, and/or fatigue and feeling tired after eating a meal, consider switching out the cold foods for warm soups and stews.
Confession – I originally planned on making a classic Chinese herbal soup, but when I opened my pantry today, it turns out I didn’t have any herbs left, and the closest herb shop is far from my house.
So, it was time to get creative and use what I had. I went to my local grocery store and was able to find ingredients that are used all the time in Chinese food therapy. I actually like how the soup turned out more, because it shows that you don’t have to get fancy ingredients to make a healthful nourishing soup. This soup is great to make when you want to boost your immune system, if you have a cold, or just feel like having soup!
Here are the herbs that went into the soup:
Garlic, ginger and green onion
This trio is a classic combination used in Chinese cooking. Garlic has antibacterial and can help boost the immune system and benefit digestion. Ginger is considered warm and acrid, and is used to alleviate stomach upset, nausea or motion sickness. It is also great to take when you’re coming down with a cold, and helps to warm the lungs and stop coughing. Green onion is also a warm and pungent herb that is commonly used with ginger to treat the common cold.
Chinese Red Dates
Jujubes (Da Zao) are commonly used in soups and other food therapy. They are sweet and warm in nature to supplement qi, strengthen digestion, and nourish the Blood.
Goji Berries
Goji berries (gou qi zi) are sweet and neutral, nourishing the Blood and Yin to help improve vision. They are also high in anti-oxidants and rich in Vitamin C and beta-carotine.
Shiitake Mushrooms
Shiitake mushrooms strengthen digestion and boost the immune system.
INGREDIENTS
1 lb chicken thighs (can be bone in or boneless)
8-10 cups water (depending on how much broth you like)
2 tablespoons rice wine
8 Chinese red dates
2 tablespoons goji berries
1 (2 inch) piece ginger, sliced thin
4-5 garlic cloves
4-5 dried shiitake mushrooms (6 mushrooms if using fresh, sliced)
2 carrots, sliced
1 yam, sliced into half rounds
1 parsnip, sliced
2 bok choy, chopped (can substitute any other greens)
5 green onion, chopped
Optional toppings: soy sauce or coconut aminos, sesame oil, chili oil, black sesame seeds
DIRECTIONS
In a large soup pot, combine the chicken and water, and bring to a boil. Once boiling, remove any excess oil or fat.
Add dates, goji berries, ginger, garlic, shiitake mushrooms and wine to the pot.
Bring the pot back up to a boil, then simmer, covered with the lid slightly ajar for about 40 minutes, or until chicken breaks apart easily with a spoon.
Add yam, carrots and parsnip and simmer another 15-20 minutes, or until soft. Add bok choy or other greens in the last 5 minutes so they still retain some crunch and don’t get too soggy. Add green onion to garnish, and any toppings as desired.
**This recipe is a variation of the chicken soup recipes from Ancient Wisdom, Modern Kitchen, written by two of my professors from acupuncture school. Ancient Wisdom, Modern Kitchen is a great crash course in Chinese food and herbal therapy, plus it includes over 100 recipes that incorporate traditional Chinese medicine principles for various symptoms and overall health. Check it out, it’s one of my favorite cookbooks!
References
Bensky, D., Clavey, S., Stoger, E., & Gamble, A. (2004). Chinese Herbal Medicine: Materia Medica, 3rd Edition. Seattle, WA: Eastland Press, Inc.
Pitchford, Paul. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, 3rd Edition. Berkeley, CA: North Atlantic Books.
Wang, Y., Sheir, W., & Ono, M. (2010). Ancient Wisdom, Modern Kitchen: Recipes from the East for Health, Healing, and Long Life. Cambridge, MA: Da Capo Press.