Foodie and home cook Leah Itsines has shared her secret chicken noodle soup recipe – and it’s as delicious as it is nourishing.
‘Are you needing a winter warmer or need an immunity boost to fight off a cold? This soup is going to be your jam,’ the Yes Please Health founder wrote.
‘This quick chicken noodle soup recipe is nothing short of amazing – healthy, easy and so delicious. It’s a great kid friendly dinner idea that the whole family can enjoy it together.’
Foodie and home cook Leah Itsines has shared her secret chicken noodle soup recipe – and it’s as delicious as it is nourishing
Recipe: How to make Leah Itsines’ Chicken Noodle Soup
1 whole leek, sliced thinly
1 small brown onion, diced finely
2 small carrots, sliced in rounds
3 celery stalks, sliced thinly
1-2 garlic cloves, crushed
3 tbsp parsley, chopped finely
1 tbsp chives, chopped finel
3 cups of rotisserie chicken, shredded
2 bay leaves
1 tbsp dried oregano
2.5L chicken stock
1 lemon, juiced
200g egg noddle pasta (thin)
Olive oil, for cooking
1. In a deep pot, heat olive oil over a medium to high heat.
2. Add leek, brown onion, garlic, celery, parsley, chives and carrot into the pot and cook for 5 minutes, or until they have lightly softened.
3. Add chicken stock, bay leaves, oregano and lemon juice into the pot and cook for 15 minutes to enhance flavour.
4. Add the pasta noodles to the pot and cook for 5 minutes. Place shredded chicken into the pot and continue cooking the noodles until ready. Add lemon juice and serve!
To begin simply heat olive oil over medium to high heat in a deep pot before adding leek, brown onion, garlic, celery, parsley, chives and carrot.
Simmer these for five minutes until they have lightly softened and add chicken stock bay leaves, oregano and lemon juice.
Cook these for 15 minutes to enhance the flavour.
Next add the pasta noodles to the pot and cook for five minutes and place shredded chicken into the pot.
Continue cooking the noodles until ready, add lemon juice and you are ready to go.
The vitamins and minerals in the soup are great for giving the immune system a much-needed boost, especially with so much illness gripping Australia presently.
The vitamins and minerals in the soup are great for giving the immune system a much-needed boost, especially with so much illness gripping Australia presently
What is immunity and why are the five ‘fs’ key to strengthening it?
‘Immunity is a broad term to describe a complex system of bodily functions. There are two key types of defence – barrier and innate,’ Elizabeth MacGregor, the Head of Naturopathic Medicine at the Endeavour College of Natural Health told FEMAIL.
‘Barrier defence is the skin and the lining (mucous membranes) of the eyes, ears, mouth and respiratory tract, gastro-intestinal tract, urinary and reproductive tracts, which all act as a physical barrier to external noxious agents that can cause illness.
‘Mucous, sweat, saliva, digestive acids, urine and stools work to flush away or denature noxious agents.’
Innate immunity, on the other hand, is the body’s ‘non-specific cells’ that respond to the presence of a ‘noxious agent’.
‘They will engulf, and destroy these. These are present in close proximity to the barrier defence,’ Ms MacGregor said.
‘The body will also respond by producing inflammation and other chemical messenger agents to increase circulation to a site, carrying with it white blood cells triggering other immune system responses.’
Dr Jenna Macciochi, a lecturer in immunology in the UK, said the key to building protection is the ‘five fs’ – fats, phytonutrients, fibre, fish and flavour.
Nutritionist and holistic chef, Lee Holmes (pictured), said anti-inflammatory foods are essential in healing the gut and improving overall immunity
Speaking to FEMAIL previously, qualified nutritionist and chef, Lee Holmes, said anti-inflammatory foods and ‘eating the rainbow’ are essential in healing the gut and improving overall immunity.
‘Omega-3 fatty acids are essential for our body to avoid foggy brains, helping to produce energy and strengthen our immunity. Flaxseeds are full of Omega-3 fatty acids and high in fibre to promote regular bowel movements,’ Ms Holmes said.
‘It’s no secret that oily fish like salmon, sardines and tuna are overflowing with omega-3 fatty acids but, our fishy friends can also raise dopamine and serotonin levels in the brain.
‘Turmeric contains curcumin, a compound that increases the level of immunity-boosting proteins in our bodies. These proteins help fight bacteria and viruses when they try to attack. Turmeric is also a natural anti-inflammatory and painkiller.’
What cooking ingredients will help to boost immunity?
They are a powerhouse for supporting the immune system and have been acknowledged by eastern medics for thousands of years for their superpowers. The therapeutic component in these wonderful fungi act as antibacterial, anti-inflammatory and cell-regenerating agents.
These ingredients provide antibacterial, antioxidant and anti-inflammatory action to relieve the unfavourable symptoms of flu.
Garlic, chilli and onion
Supporting your body’s natural defence system. Allicin, a compound in garlic, is known to boost the white blood cell’s response to illness. Onions also have multiple immunity-supporting compounds, whilst green chillies are rich in vitamin C to boost resistance to infection.
Ms Holmes also recommends plenty of fermented foods and prebiotics and zinc and Vitamin C.
‘Good vegetable sources of prebiotics include fresh dandelion greens, Jerusalem artichokes, onions, leeks, chives, garlic, endive, asparagus, radicchio, chicory, shallots, spring onions (scallions), beetroot (beet), fennel bulbs, green peas, snow peas (mange tout) and savoy cabbage.
‘I encourage you to incorporate some of these delicious prebiotic foods into your diet, it’s your body’s best defence to keep you ahead of common bugs and boost your immunity.’
According to Ms Holmes, Vitamin C is a powerful flu-fighting antioxidant which can help to keep colds and flus at bay by enhancing your immune system functioning and increasing the production of necessary antibodies and white blood cells in your body.
‘Some ingredients to include are mango, blueberries and citrus fruits. Other well-known sources of vitamin C are broccoli, parsley, cabbage, capsicum and dark leafy greens,’ she said.
Zinc is also important as it plays a role in the development and functioning of the body’s infection-fighting white blood cells.
‘It’s vital to note that how well we absorb zinc depends heavily on the foods with which it’s consumed. The amount of protein in the diet is a factor contributing to the efficiency of zinc absorption as zinc binds to protein,’ Ms Holmes said.
‘Zinc is predominantly found in lean red meat, chicken, eggs, seafood, especially oysters and shellfish and in smaller quantities in whole grains, nuts and seeds such as pumpkin seeds and fortified breakfast cereals.’
For a family of four, add these healthy items to your shopping list:
1 x 5kg bag of rice
2 x 1 kg bag of quinoa
1 x 5kg bag of oats
1 x 1kg bag buckwheat
3 x bags pasta
1 x 5kg bag red or green lentils
1 x 2 kg bag of split peas
1 x 1 kg cannellini beans
7 x garlic bulbs
8 x brown and red onions
Assorted herbs and spices according to personal preference
9 x tins tuna
5 x tins sardines
1 x jar anchovies
3 x dozen eggs
7 x tinned tomatoes
1 x bottle apple cider vinegar or balsamic
1 x kg nuts of choice
2 bags x potatoes
2 x pumpkin
Source: Supercharged Food