The BEST Gut Healing Chicken Soup - Healthy Recipe
Gut health doesn't have to be complicated! Fix your leaky gut and heal your immune system with this delicious gut-healing soup!
Servings: 8
Calories: 243kcal
Ingredients
ROASTED WHOLE CHICKEN + BROTH
- 1 whole chicken organic, pastured if possible
- ½ cup olive oil or melted butter
- 1 tablespoon all-purpose seasoning like paleo powder
Instructions
Roast a whole chicken
- Mix olive oil and seasoning in a small bowl. Wash and pat dry a whole chicken then pour/rub the seasoned oil all over the chicken. Roast in a roasting pan or dutch oven at 375°F until the internal temperature is 165°F.
- Allow the chicken to cool, remove all of the meat, and set aside. Save the carcass with skin to make bone/carcass broth.
Make bone broth
- Add the carcass, skin, and drippings from the roasted chicken to a large pot or dutch oven (or just use the one you used for roasting), fill it with water, bring to a boil, then turn the heat down and simmer for 1 hour for low histamine broth or up to 24 hours.
- Remove from heat and strain the broth. Use it to make this soup or save for later use.
Make Gut Healing Soup
- Chop and prep all veggies and herbs.
- Heat butter or olive oil in a large pot over medium heat, then add chopped veggies, split peas, herbs, and spices (salt and turmeric). Let everything "sweat" over medium heat for 15-20 minutes.
- Add the broth and chopped, cooked chicken from the whole roasted chicken, cover, and simmer on medium-low heat for at least 30 minutes or up to an hour.
- Serve hot or store in the fridge in an airtight container for up to 5 days or in the freezer for up to 3 months.
Notes
- Start with a whole chicken or bone-in pieces. This will yield a more flavorful, nutritious final product and the bones, skin, and carcass can be used to make homemade broth.
- Use the highest quality ingredients you can source. Don't stress too much about this. When I was younger on a tight budget, I just got the best I could find - I bought organic when possible but didn't have access to farm fresh anything then - I was still able to heal.
- If you've got a giant 5-gallon stock pot, double or triple this recipe and freeze several batches of gut healing soup. This would be especially helpful if you're preparing postpartum meals.
- I eat a LOT of ruminant meat, mostly beef, as well for gut healing. I slow roast a few big beef roasts at the beginning of every week and keep the meat in the fridge to have on hand. Sometimes I throw a big chunk of roast into my soup when I'm heating a bowl up for added protein to keep me satiated longer. This is especially vital for pregnant and/or breastfeeding mothers or for athletes focusing on digestive system healing.
- Aim for 1 gram of protein per pound of ideal body weight every day. My ideal body weight is 160lbs so I aim for 160 grams of protein a day. I do not calorie count. But I do track protein intake. When you eat enough protein, you won't have the appetite to overdo it by carb loading.
Nutrition
Calories: 243kcal | Carbohydrates: 1g | Protein: 10g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 41mg | Sodium: 39mg | Potassium: 128mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 109IU | Vitamin C: 1mg | Calcium: 36mg | Iron: 1mg
