Recipes Archives - Health Wellness and Living

Does Chicken Soup Really Help When You’re Sick? Find Out the Truth

Barton — Fri, 10 Jan 2025 02:21:44 +0000

When you’re feeling under the weather, there’s one remedy that has stood the test of time: chicken soup. It’s not just an old wives’ tale—science backs up this classic dish’s comforting and healing reputation.

Here’s a closer look at why chicken soup might be your best friend during sick days and an easy, flavorful recipe to try at home using your Instant Pot.

Why Chicken Soup Helps When You’re Sick

1. Hydration and Electrolytes

When you’re sick, staying hydrated is crucial. The warm broth in chicken soup hydrates and replenishes lost fluids and electrolytes, helping your body function properly and soothe irritated throats and nasal passages.

National Institute on Aging emphasizes the importance of staying hydrated, especially when sick.

2. Nutritional Boost

Chicken soup is packed with nutrients. The chicken provides protein, while the vegetables like carrots, celery, and onions contribute an essential blend of vitamins (A, C, and K) and minerals like zinc that help support recovery.

3. Anti-inflammatory Properties

Studies suggest that chicken soup contains mild anti-inflammatory effects. This can help reduce upper respiratory symptoms, such as congestion and inflammation.

4. Clears Nasal Passages

The steam from hot soup helps loosen mucus and soothes a sore throat, providing relief when feeling congested. This effect is supported by the American College of Chest Physicians.

Source: Rennard, B. O., et al. “Chicken soup inhibits neutrophil chemotaxis in vitro.” Chest Journal, 2000.

5. Comfort and Stress Relief

Sometimes, the psychological benefits of a warm bowl of chicken soup are just as important as the physical ones. The act of eating something familiar and soothing can lower stress and promote a sense of well-being.

Source: Cleveland Clinic discusses the mind-body connection in recovery and the role of comfort foods.

Here’s an easy recipe for making homemade chicken soup quickly and effortlessly using your Instant Pot.

Instant Pot Chicken Soup Recipe

It’s loaded with immune-boosting ingredients and perfect for when you’re feeling under the weather.

Ingredients:

1 lb (450g) bone-in, skin-on chicken thighs or drumsticks
1 medium onion, diced
3 carrots, sliced
2 celery stalks, chopped
3 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried parsley (or 2 tablespoons fresh parsley, chopped)
1 bay leaf
6 cups chicken broth (preferably low sodium)
1 cup water
Salt and pepper to taste
Optional: 1 cup cooked egg noodles or rice for serving

Instructions:

Prepare the Instant Pot: Turn it on and set it to the “Sauté” function. Add a drizzle of olive oil and brown the chicken thighs for 2-3 minutes on each side. Remove the chicken and set it aside.
Sauté the Vegetables: Add the onion, carrots, celery, and garlic to the pot. Sauté for 3-5 minutes until softened and fragrant.
Add Remaining Ingredients: Place the chicken back into the pot. Add the thyme, parsley, bay leaf, chicken broth, and water—season with salt and pepper to taste.
Pressure Cook: Secure the Instant Pot lid and set it to the “Sealing” position. Cook on “Manual” (or “Pressure Cook”) for 15 minutes.
Release Pressure: After the cooking cycle is complete, allow the pressure to release naturally for 10 minutes, then carefully perform a quick release for any remaining pressure.
Shred the Chicken: Remove the chicken thighs from the pot and shred the meat, discarding the skin and bones. Return the shredded chicken to the soup.
Serve: Stir well and adjust the seasoning if needed. Serve hot, optionally, with cooked egg noodles or rice.

This recipe makes about 4 servings and can be easily doubled for leftovers.

Want more recipes? Check out our Healthy Recipes.

Conclusion

Chicken soup might not be a miracle cure, but its benefits are undeniable. This humble dish remains a staple for sick days, whether it’s easing congestion, hydrating your body, or simply offering comfort.

With an Instant Pot, you can whip up a batch in no time, ensuring you’re always prepared to face whatever bug comes your way.

Pro Tip: Pair your chicken soup with plenty of rest and fluids for the best results.

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The post Does Chicken Soup Really Help When You’re Sick? Find Out the Truth appeared first on Health Wellness and Living.

5 Health Benefits of Carrots and Healthy Recipes

Barton — Sat, 30 Nov 2024 16:49:54 +0000

Carrots are versatile vegetables loaded with nutrients that benefit your eyes, heart, skin, and more. They’re easy to include in various dishes, even if you’re following a specific meal plan like Keto, Low-carb, or Paleo. Below, we’ll explore their health benefits and share delicious, diet-friendly recipes to help you enjoy this powerhouse veggie.

1. Rich in Vitamins and Antioxidants

Carrots are renowned for their beta-carotene content, which your body converts into vitamin A. This essential nutrient supports vision, immune health, and skin vitality. Antioxidants like lutein and zeaxanthin protect your eyes from harmful UV light and oxidative damage.

Recipe: Keto-Friendly Carrot Slaw

Ingredients:

1 cup shredded carrots (limit to keep it low-carb)
1 cup shredded green cabbage
1/4 cup mayonnaise
1 tbsp apple cider vinegar
1/2 tsp Dijon mustard
Salt and pepper to taste

Instructions:

Combine shredded carrots and cabbage in a bowl.
Mix mayonnaise, apple cider vinegar, and mustard in a separate bowl.
Toss the veggies with the dressing and season with salt and pepper.

2. Supports Heart Health

Carrots are rich in potassium, which helps regulate blood pressure and improve cardiovascular health. They also contain fiber and plant compounds that may reduce cholesterol levels.

Recipe: Roasted Carrots with Garlic and Herbs

Ingredients:

4 medium carrots, sliced lengthwise
2 tbsp olive oil
2 cloves garlic, minced
1 tsp fresh rosemary, chopped
Salt and pepper to taste

Instructions:

Preheat the oven to 400°F (200°C).
Toss carrots with olive oil, garlic, rosemary, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes until tender and slightly caramelized.

3. Boosts Digestive Health

Carrots are high in fiber, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.

Recipe: Paleo Carrot Noodles with Almond Sauce

Ingredients:

2 large carrots, spiralized into noodles
2 tbsp almond butter
1 tbsp coconut aminos
1 tsp sesame oil
1/2 tsp ginger, grated
1 tbsp lime juice

Instructions:

Whisk together almond butter, coconut aminos, sesame oil, ginger, and lime juice to create a sauce.
Lightly sauté carrot noodles in a pan until softened.
Toss noodles with the sauce and serve warm or cold.

4. Enhances Skin Health

Carrots contain beta-carotene and vitamin C, which protect skin from sun damage and promote collagen production, keeping it firm and glowing.

Recipe: Creamy Carrot and Coconut Soup

Ingredients:

2 cups chopped carrots
1 cup coconut milk
2 cups chicken or vegetable broth
1 clove garlic, minced
1 tsp turmeric powder
1 tbsp olive oil

Instructions:

Heat olive oil in a pot and sauté garlic and turmeric until fragrant.
Add carrots and broth, then simmer until carrots are tender.
Blend the mixture until smooth, then stir in coconut milk.
Heat through and season to taste.

5. Strengthens Immune Function

Carrots are rich in vitamin A, vitamin C, and other antioxidants that bolster your immune defenses. These nutrients help maintain healthy skin and mucous membranes, which act as barriers against infections.

Recipe: Paleo Chicken and Carrot Stew

Ingredients:

2 chicken thighs, bone-in and skin-on
2 medium carrots, diced
1 cup diced celery
1 cup diced onions
3 cups chicken broth
1 tsp thyme
1 bay leaf

Instructions:

Sear chicken thighs in a pot until golden, then set aside.
Sauté onions, celery, and carrots in the same pot until softened.
Return chicken to the pot and add broth, thyme, and bay leaf.
Simmer for 25–30 minutes or until the chicken is cooked through.
Remove the bay leaf and serve warm.

Conclusion

Carrots offer incredible health benefits, from improving your vision to strengthening your immune system. By incorporating these recipes into your Keto, Low-carb, or Paleo meal plan, you can enjoy carrots’ taste and nutritional value without straying from your goals. Whether you roast them, spiralize them, or blend them into soups, carrots are a delicious addition to any diet.

For more information on carrots’ health benefits, visit the National Institutes of Health, American Heart Association, and Cleveland Clinic.

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