Nothing sounds better than a hot cup of soup on a snowy winter day – and guess what? Your gut thinks so too!

Soup can be a valuable tool for improving your gut health this winter season. Read part one, “Soup and Gut Health Part One: About Bone Broth,” to learn more.

Picking a Bone Broth

The first step to creating a soup is to pick the broth. You have a few options here: make your own, or buy one from the store. 

If you choose not to make your broth, we recommend buying bone broth rather than bouillon squares to get the most nutritional benefit from your soup (1).

We recommend the following brands:

  • Kettle and Fire
  • Brodo
  • Bare Bones 
  • Bonafide Provisions 

If you want to make your broth, you’ll need the following:

  • 1 gallon of water
  • 3 pounds of animal bones
  • 2 tbsp apple cider vinegar
  • ½ – 1 tbsp salt
  • Herbs you’d like to include in your soup

Add all ingredients to a pot, bring it to a boil, and then reduce it to a simmer. Let it simmer for 16-24 hours. The longer it cooks, the stronger the flavor.

You can use animal bones from a meal you’ve made or eaten (think rotisserie chicken, wings, bones on steaks, fish bones, turkey bones) or ask the butcher at your local supermarket for their extra bones. They’ll usually give them to you for free!

Soup Recipes

Classic Chicken Noodle Soup: But Gut-Healthy

Try this gut-healthy spin on chicken noodle soup for the soul.

Ingredients: 

  • 4 cups chicken bone broth
  • ½ tbsp minced garlic
  • ¼ cup chopped onions
  • 4 tbsp olive oil
  • ½ tsp dried thyme
  • One large chopped carrot
  • One stalk of chopped celery
  • Two boneless chicken thighs (antibiotic-free if possible)
  • ½ cup organic rice or egg noodles
  • ½ tbsp salt
  • ½ tbsp pepper to taste

Directions:

  1. Put your bone broth, minced garlic, onions, celery, and thyme in a pot and simmer for one hour.
  2. While it’s simmering, coat your chicken thighs in 2 tbsp olive oil and rub with ¼ tbsp salt and ¼ tbsp pepper. Put them in the air fryer or oven until they are almost fully cooked. 
  3. When your chicken thighs are done, take them out and put them on a wooden cutting board. Cut them into bite-sized pieces and put them into the simmering broth. 
  4. Add your carrots and 2 tbsp of olive oil. Simmer for 15 more minutes.
  5. Lastly, add your noodles and simmer until the noodles are thoroughly cooked. Enjoy!

Homemade Ramen

Ingredients:

  • 4 cups chicken bone broth
  • 3 tbsp chopped scallions
  • ½ tbsp minced garlic
  • ¼ cup chopped onions
  • 2 tsp fresh ginger
  • 3 tbsp soy sauce
  • 2 tsp sesame oil
  • 2 tbsp olive oil
  • Two boneless chicken thighs (antibiotic-free if possible)
  • Two eggs
  • ½ cup organic udon noodles
  • ½ tbsp salt
  • ½ tbsp pepper to taste

Directions:

  1. Put your bone broth, minced garlic, ginger, soy sauce, and sesame oil in a pot and simmer for one hour.
  2. While it’s simmering, coat your chicken thighs in 2 tbsp olive oil and rub with ¼ tbsp salt and ¼ tbsp pepper. Put them in the air fryer or oven until they are almost fully cooked. 
  3. While the chicken is cooking, hard boil two eggs and take the shells off. Slice each of them in half. Add the rest of your salt and pepper to the eggs.
  4. When your chicken thighs are done, take them out and put them on a wooden cutting board. Cut them into bite-sized pieces and put them into the simmering broth. 
  5. Add your noodles and simmer until the noodles are thoroughly cooked. Top with scallions and your eggs. Enjoy!

References

  1. https://www.foodnetwork.com/how-to/packages/food-network-essentials/which-healthier-stock-or-broth