Read I Quit Sugar for Life Online
Authors: Sarah Wilson
I Quit Sugar for Life (32 page)
Chicken soup is good for the soul: it fixes colds, it’s the meal brought to the infirm and it’s an incredible relaxant. How so? It
works like this: the collagen released when you cook chicken bones (in particular) for hours, feeds, repairs and calms the mucous lining of the small intestine. Our gut is our second brain and
integral to our entire nervous system. Calm the gut, you calm your brain and body. Got it? This soup is embarrassingly simple and extraordinarily calming and nutritious. The swede gives it extra
sweetness and earthiness.
1 cup (250 ml) Bone Broth made using chicken bones (see
here
)
½ courgette, cut into 1-cm dice
1 yellow squash, cut into 1-cm dice
¼ cup (40 g) diced (1 cm) swede
½ portion (4 tablespoons) shredded chicken (use leftovers from Crispy Roast Chook, see
here
and above)
handful of chopped herbs (parsley is particularly good for a dose of minerals)
freshly ground black pepper
Bring the broth to the boil, then reduce to a simmer and add the veggies. Cook for 1 minute, stir through the chicken and herbs and serve with black pepper to taste. Sip
slowly.
NOTE:
Swedes are a super-cheap and grounding root vegetable available in most supermarkets during winter. If you can’t find
one, use turnip or sweet potato.
TIP
Mash up any swede you don’t use as a sweet snack, or eat it raw in batons (one of my favourite stick veggies, if one has such a thing!).
SERVES
1 portion shredded chicken (use leftovers from Crispy Roast Chook, see
here
)
½ cup (75 g) frozen peas
½ cup (75 g) finely wedged pumpkin
¼ onion, sliced
½ cup (115 g) defrosted and sliced or crumbled Par-Cooked ’n’ Frozen cauliflower (see
here
)
1/3 cup (40 g) grated cheese (cheddar or parmesan)
steamed greens (see
here
), to serve
Preheat the oven to 180°C (gas 4). Spread the shredded chicken over the bottom of a lightly greased ramekin or ovenproof bowl. Cook the peas and lightly steam the pumpkin,
onion and cauliflower (if using a double steamer, place the peas on the bottom a few minutes ahead of putting the other vegetables on top). Layer the cooked vegetables over the chicken. Sprinkle
the cheese over the lot. Bake for about 15 minutes or until the cheese has melted and browned. Serve with steamed greens.
SERVES
In winter you have to get rooted. In the Ayurvedic tradition, the best way to stay well in winter is to pacify and warm the flighty, frenetic Vata
energy that can build up over autumn by eating grounding foods. This soup is the perfect, calming anchor. The sweetness from the yoghurt and celeriac will further earth your flapping
kite.
3 tablespoons butter, oil or coconut oil
2 leeks, chopped
5–6 cups (750–900 g) peeled and chopped root vegetables (e.g. 1 swede or turnip, 2 small parsnips, ½ celeriac)
3 cloves garlic, finely chopped
3 sprigs of thyme
2 bay leaves
¼ teaspoon cayenne pepper
½ teaspoon ground cumin
4 cups (1 litre) Leftovers Chicken Stock (see
here
)
sea salt and freshly ground black pepper
1 teaspoon butter, oil or coconut oil, for frying pancetta
6 slices pancetta
½ cup (125 ml) full-fat organic plain yoghurt
In a large, stainless-steel saucepan over very low heat, heat the 3 tablespoons of butter, oil or coconut oil and cook the leek and root vegetables gently and slowly, covered,
for about 30 minutes. Add the garlic, herbs and spices and sweat a little more. Add the stock, season with salt and pepper, then bring to the boil. Reduce the heat and simmer, covered, for 20
minutes.
Meanwhile, heat the 1 teaspoon of butter, oil or coconut oil in a small frying pan over medium heat and cook the pancetta, turning once, until browned and crispy. Transfer to a
plate lined with kitchen paper and allow to cool. Once cool, snap into shards.
Remove thyme and bay leaves from the soup and purée using a stick blender, or transfer to a blender and blitz in batches. Serve with a swirl of yoghurt and the pancetta
shards scattered on top.
NOTE:
I like to use white vegetables for this soup, but feel free to substitute carrot or sweet potato.