As winter’s chill sets in, our bodies naturally crave warmth and nourishment. In Traditional Chinese Medicine (TCM), this season is associated with the Water element and the Kidneys, which are considered the root of our vitality. Winter is an ideal time to focus on building and preserving our energy, and one of the most effective ways to do this is through our diet. Hearty, warming foods that support the Kidneys and strengthen our immune system are especially beneficial during this time of year.
Today, I’m excited to share a TCM-inspired winter soup recipe that not only warms the body but also nourishes the soul, providing vital support for your family’s health during the colder months.
This nourishing soup is packed with ingredients that align with TCM principles, each chosen for its ability to support health and well-being in winter. It’s easy to prepare and perfect for sharing with your family.
Ingredients:
1 whole organic chicken or 6-8 bone-in chicken thighs (rich in collagen and amino acids, excellent for Kidney and Blood nourishment)
1 cup dried shiitake mushrooms (boosts immune function and supports Lung health)
1 piece (about 1 inch) fresh ginger, sliced (warms the body, aids digestion, and dispels cold)
3-4 cloves garlic, minced (strengthens the immune system and supports Lung function)
2-3 large carrots, sliced (nourishes the Spleen and Stomach, providing a sweet, grounding energy)
1 cup daikon radish, sliced (helps clear phlegm and supports digestion)
2-3 sticks of astragalus root (Huang Qi) (a key herb in TCM for boosting Qi and immune function)
4-5 dried jujube dates (Chinese red dates) (nourishes the Blood and calms the spirit)
1/4 cup of dried goji berries (strengthens the Liver and Kidneys, and supports vision)
8-10 cups grass fed and finished bone broth
Salt and pepper to taste
Optional: A handful of leafy greens (like spinach or bok choy) added at the end for extra nutrients
Instructions:
Prepare the Ingredients: Start by rinsing the chicken and patting it dry. Soak the dried shiitake mushrooms in warm water for about 20 minutes until they soften. Once soft, slice them thinly.
Sauté Aromatics: In a large pot, sauté the sliced ginger and minced garlic over medium heat until fragrant. This step helps to release the warming properties of the ginger and garlic.
Simmer the Soup: Add the chicken to the pot, along with the sliced carrots, daikon radish, shiitake mushrooms, astragalus root, jujube dates, and goji berries. Pour in the bone broth, and bring the mixture to a boil.
Cook Slowly: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer gently for 2-3 hours. This slow cooking process allows the ingredients to release their nutrients fully and infuses the broth with their healing properties.
Season and Serve: After simmering, remove the astragalus root pieces and discard them. Taste the soup and add salt and pepper to your liking. If you’re adding leafy greens, stir them in now and let them wilt before serving.
Enjoy the Warmth: Ladle the soup into bowls and serve it hot. This soup is perfect for sharing around the table with your family, offering warmth, nourishment, and comfort.
TCM Benefits of the Ingredients
Chicken: In TCM, chicken is considered warming and nourishing, especially for the Spleen and Kidneys. It helps to tonify Qi and Blood, making it a perfect base for winter soups.
Shiitake Mushrooms: These mushrooms are known for boosting the immune system and supporting Lung health. They also add a rich, umami flavor to the soup.
Ginger and Garlic: Both are warming and help to dispel cold, making them essential in winter cooking. Ginger also aids digestion, while garlic strengthens the immune system.
Carrots and Daikon Radish: These root vegetables nourish the Spleen and Stomach, providing grounding energy that is crucial during winter.
Astragalus Root (Huang Qi): A powerful herb in TCM, astragalus is known for boosting Qi and enhancing immune function. It’s particularly beneficial during the cold season to help ward off illness.
Jujube Dates and Goji Berries: These ingredients nourish the Blood and support the Kidneys, providing sweetness and a gentle tonic effect that’s ideal for winter health.
As you gather around the table to enjoy this soup, may you feel the deep connection between food, health, and the natural rhythms of the season. Nourish your family well, and embrace the quiet strength of winter together.
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