Chicken and Pumpkin Gut Healing Soup

Gluten Free, Dairy Free, Lots of Veg, Gut Healing


A lovely soup perfect for autumn and with pumpkins at such great value for money leading up to Halloween it is too good a chance to miss. This soup tastes great and is great for soothing and healing your gut! With over 70% of your immune system in your gut, it makes it all the more important that it is the best shape possible.


Audio Recording Available At Bottom of Post


Serves: 6


Ingredients:


800g-1kg Pumpkin

1 Whole Chicken

2 Onions, Diced

20g Fresh Ginger, Grated

1 tbsp Olive Oil

1L Bone Broth (See Tips Section)

1 Vegetable Stock Cube *optional

1 Lime, Squeezed

1/3 tsp Chipotle Chilli Flakes

1 tsp Tumeric

125ml Coconut Milk


Method:

1) Roast the chicken according to the package instructions and cut into bite-sized pieces once cooked through.


2) Cut up the pumpkin into bite-sized pieces and place on a large baking tray at 180°C for 50 minutes until roasted.


Once chicken and pumpkin are cooked you can move onto the next step. If using chicken that has been pre-cooked in advance or using leftovers see the tips section.



3) Cut up onion and grate the ginger.


4) Heat 1tbsp of olive oil in a large saucepan.


5) Fry onions until they are soft and beginning to get some colour.


6) Add the grated ginger and roasted pumpkin into the saucepan and warm through.


7) Add the chicken pieces, bone broth, stock cube, lime, chipotle chilli flakes, turmeric, and coconut into the saucepan.

If you are using leftover chicken see tips section.



8) Simmer for 20 minutes.


9) Depending on how you prefer your soup you can either leave it as it is or blitz it to form a smoother consistency. Then serve or freeze for later.


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Tips:

Purchase a larger pumpkin and then use the rest to make another pumpkin inspired recipe (see previous two blog posts for inspiration).


You may want to roast the chicken in advanced, once cooked take the meat off the bone and put it in the fridge. Then you can make your bone broth, after 12-48 hours while the bone broth is still hot make the soup but leave out the cooked chicken. Once you have made the soup (minus the chicken) you must then allow it to cool completely. When the soup is completely cool you can then add the cooked chicken and mix it together. You must then freeze the portions that will not get used over the next day or two as cooked chicken can only last 4 days in the fridge.


If using leftover chicken make the soup minus the chicken and add it to the soup once the soup has completely cooled. You must then freeze the portions that will not get used over the next day or two as cooked chicken can only last 4 days in the fridge.


If using leftover/pre-cooked pumpkin then you can just follow the recipe as normal, adding the pumpkin in step 6.


Choose the best quality chicken you can afford, the best would be organic and free-range. If you can only find and afford one or the other then that is great as well. If you are unable to afford this then choose a chicken that looks the freshest and is ideally not yellow in colour.


You can easily swap out and cut out most ingredients in this dish, here are some examples:

- Pumpkin for butternut squash or carrots.

- Chicken for tofu, tempeh, chickpeas, beef, pork, Quorn, potatoes.

- Onion for Asafoetida (see herbs and spice section in the supermarket).

- Bone broth for vegetable stock or meat stock.

- Coconut milk for another nut or dairy milk.

- Remove ginger and chilli if you do not like heat or add more if you do.


To make bone broth take the carcass/bones from a cooked chicken and put it into a slow cooker along with 1/2 cup of apple cider vinegar and enough water to cover 2/3 of the bones. Leave the slow cooker on a low heat for 12-72 hours. Once ready pour the broth through a sieve into a bowl or jug. This can then be used in the recipe, drunk warm or put in the freezer for your next recipe.


Put the leftovers into portion-sized pots, label and freeze for later. To reheat place in the microwave or in a saucepan over a medium heat. Just make sure it if piping hot before serving.


You can use coconut oil instead of olive oil but just be sure not to use vegetable oil. This is because when you cook oil on a high heat which you do for this dish, vegetable oils easily oxidise whereas olive oil and coconut oil oxidise less easily due to their higher antioxidant content. Oxidised oil has been shown to create inflammation in the body leading to lots of unwanted medical conditions.


Audio Recording


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