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Welcome to Donna Marlor.com, your site for professional sports nutrition coaching. Donna is a registered dietitian and competitive athlete who "walks her talk". Her philosophy of nutrition coaching embraces a holistic approach, with emphasis on natural foods as the foundation for a healthy diet.

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17Oct

Immune Boosting Ginger Chicken Soup

Prep: 10 minutes           Cook:  3-5 hours crockpot       Serves    8-10

Chicken soup is the staple when it comes to recovering from a cold or flu.  I make the traditional recipe with a little Asian twist.  By adding fresh grated ginger root the taste is enhanced along with the immune boosting power.  This recipe calls for the addition of cabbage, onions, and carrots, but do not be afraid to toss in squash, potatoes or leeks.  The whole idea is to maximize the amount of phytochemicals  available in a single meal.

Hydration with soup is very effective due to the presence of potassium from the vegetables, and sodium, which are essential electrolytes.  I like to make a large batch, and then freeze some of it for quick recovery meals.

Ingredients:

1 (2-3 pound) whole chicken, or cut-up; remove skin

2 tsp. grated fresh ginger (put through a garlic press for quick prep)

1 clove fresh garlic, minced2 onions, chopped

1 tablespoon chicken bouillon, or 3 cubes

2 (14.5-ounce) cans (or boxes) of low sodium chicken broth (organic is best)

¼ teaspoon iodized salt (or to taste)

2 bay leaves

2-3 black peppercorns (remove before serving)

Optional: To taste: pinch of thyme, basil

Cook chicken with spices until the meat is easily removed from the bone.  Using bone-in chicken will provide more calcium; however, the soup can be made with boneless, skinless chicken breast.  The dark meat of chicken is higher in iron, which is an essential nutrient to carry oxygen to exercising muscles. 

Once chicken is cooked and de-boned, then add an assortment of vegetables and cook until tender. 

Vegetables:

Carrots, peeled 2-3 large

Cabbage, shredded, 1/ 2 head

Other:  Leeks, small potatoes, squash (pre-cook butternut or acorn in microwave to make easy to dice), zucchini

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