Nutritional Bone Broth Soup

Written by Anna Byrnes, MS, RDN

As the days grow shorter and the holiday rush sets in, juggling work, family commitments, and personal time can become a daunting task. Amidst the chaos, finding moments of nourishment and comfort becomes essential for both our physical and mental well-being. In these bustling times, it’s easy to neglect our dietary needs, opting for quick meals that provide instant gratification but lack the essential nutrients our bodies crave. This is where my two favorite nutritional bone broth soup recipes come to the rescue.

Homemade Chicken Noodle & Bone Broth

Ingredients

• • 1 Rotisserie chicken (remove the meat)
  • 3 TBSP olive oil
  • 6 c Water
  • 1 Onion, diced
  • 4 Cloves of garlic, minced
  • 1 in. Ginger, minced
  • 1 Stalk of celery
  • 1 c Chopped carrots
  • 1 c Crushed tomato (or 1/2 c fresh + 1/2 c crushed)
  • 4 c Spinach, roughly chopped
  • 4-8 Kaffir lime leaves (optional)
  • 1-3 Thai chili peppers (optional)
  • Salt & pepper to taste
  • 1 8oz package of pasta

Instructions

1. 1. Combine oil, ginger, garlic, and onion into a medium sized pot and sautee on low until light brown and fragrant.
   2. Add chicken bones, water, and tomato. Turn temp. to high and allow stock to boil. Once boiling, add all other ingredients (except pasta).
   3. Reduce temp to medium-low. Cover and let simmer for 3 hours stirring occasionally.
   4. Stir in pasta and cook according to the instructions on the box.
   5. Remove bones and Kaffir leaves.
   6. Serve immediately and enjoy on it’s own or with a salad, roasted veggies, bread, or your favorite fall sandwich.

Leftovers can be stored in the refrigerator for up to 5 days or in the freezer for 3 months

*Nutrition for 1 cup (made with lentil pasta): 140 kcal, 10g protein, 17g carbs, 5g fat, 3g fiber, 20% iron, 15% potassium, 10% vitamin K, 10% vitamin E.

 

The recipe above can be prepped in less than 15 minutes, occasionally checking to ensure your pot isn’t boiling over. However, If you don’t have the time to make homemade bone broth, check out this even faster recipe below.

Even Easier Chicken Rice & Bone Broth Soup

• • 1 bag microwave white or brown rice
  • 1 24 oz carton of bone broth
  • 8-16 oz pre cooked shredded chicken
  • 1 cup frozen peas/carrots
  • Seasonings of choice (I like a few kaffir lime leaves and Thai chili peppers)
  • Mix all ingredients in a large bowl, heat, and enjoy!

(If you are vegan or prefer a meatless option, swap bone broth/chicken for vegetable broth and add 1 block diced tofu, 4 TBSP nutritional yeast, and 1 TBSP olive oil, you can add more veggies too)

 

Benefits of Bone Broth Soup

Hydration – While hydrating during colder months can be harder, broths and teas are one of the best ways to maintain your fluid intake without always needing to sip ice cold water. Since our bodies are made up of 80% water, it’s necessary to stay hydrated to regulate our body temperature, joint health, cell development, and organ health (+ naturally detoxification).

Collagen – As your soup is simmering on the stove, the nutrient dense marrow and collagen of the chicken bones is seeping into a rich and delicious broth. This broth will not only support a robust gut lining, but also help produce glowing skin and help ease joint aches and pains.

Protein – Being the building blocks to our cells, protein is important for rebuilding muscles as well as structuring the neurotransmitters in your bodies. This regulates our hormones and supports the production of serotonin and dopamine (your feel good/happy hormones)! Protein will also help keep you feeling full after your meal and regulate blood sugars.

Carbohydrates – Complex carbohydrates will help keep you energized and satisfied after your meal. For example, this could be the rice or pasta from the recipes above. Most of the energy used by your brain is carbohydrates, so eating enough of them will keep you thinking clearly and feeling strong.

As you can see, bone broth is not only delicious but also nourishes the body in numerous ways. The nutritional benefits of bone broth combined with protein and carbs makes for the perfect cold weather soup. Using this wholesome broth in your soups not only adds depth to your culinary creations but also elevates your overall health, making it a delicious and nutritious choice for holistic well-being.

 

Want More Tips For Living a Nourished Lifestyle?

Stay tuned for our engaging and insightful blog posts, where you’ll find a wealth of knowledge about holistic well-being and nourishment. For personalized guidance on your nutritional journey, we invite you to Book a Free Discovery Call with our Sanare Today Integrative Dietitians to align your nutritional goals with a plan that nourishes your body and soul. 🍵🍂