Grandma was right - chicken soup really does help when you're sick. Studies have shown that chicken soup has mild anti-inflammatory effects that help ease cold symptoms. This version is supercharged with immune-boosting ingredients like ginger, garlic, turmeric, and lemon.
This isn't just comfort food - it's medicinal food. The steam helps clear sinuses, the warm broth soothes sore throats, and the nutrient-dense ingredients support your immune system. Keep this recipe on hand for cold and flu season.
Science-Backed Benefits
- Steam: Opens nasal passages
- Warm liquid: Soothes sore throats
- Anti-inflammatory: Reduces symptoms
- Hydration: Essential when sick
Immune-Boosting Ingredients
- Garlic: Natural antimicrobial
- Ginger: Anti-inflammatory, settles stomach
- Turmeric: Powerful anti-inflammatory
- Lemon: Vitamin C boost
Best Practices for Sick Days
- Sip slowly while warm
- Eat as much as comfortable
- Breathe in the steam
- Have multiple servings per day
Chicken Soup for Sick Days
Immune-boosting soup with ginger, garlic, and lemon.
Nutrition per serving
225Calories
28gProtein
14gCarbs
6gFat
2gFiber
4gSugar
Ingredients
Instructions
-
Make healing broth. Add chicken, water, ginger, garlic, onion, and apple cider vinegar to a large pot. The vinegar helps extract minerals from the bones. Bring to a boil, reduce to a simmer. Cook 25 minutes.
-
Strain and shred. Remove chicken and let cool slightly. Strain broth through fine mesh to remove ginger and onion (or leave if you prefer). Shred chicken meat, discarding skin and bones.
-
Add vegetables. Return broth to pot. Add carrots, celery, and turmeric. Simmer 10 minutes until vegetables are tender. Return shredded chicken.
-
Finish. Remove from heat. Stir in lemon juice and cayenne if using. Season with salt. Add fresh parsley. Serve warm, breathing in the steam as you eat.
Recipe Notes
- Freeze ahead: Make and freeze before flu season so it's ready when needed.
- Extra garlic: Raw garlic is most potent - add extra minced garlic at the end.
- Honey: Add a spoonful to each bowl for extra soothing.
- Storage: Refrigerate 5 days. Freezes well for 3 months.
