As we creep into Autumn, we want to slow it down and really appreciate the advantages of slow cooking which is brilliant for our digestion. The broken-down meat suits our stomach acid, allowing it to work more effectively so nutrients such as the protein can be extracted more easily.

This soulful, immune-boosting chicken soup is made with lots of vegies, garlic, turmeric, onion and a whole chicken, slowly cooked in the oven on low, 2 hours later you have chicken which decadently falls off the bone. Serve with some quinoa, noodles or rice and lots of fresh herbs and a squeeze of lime.

Health Benefits:

Chicken is packed with protein with all of the essential amino acids to nourish, replenish and repair tissue, skin and muscles.

Garlic is wondrous for nurturing your immunity. It is rich in vitamin C as well as an antioxidant and anti-inflammatory on the body, their antioxidant (quercetin) helps mop up the oxidation of fatty acids.

Lime is a great dose of vitamin C to add to the meal after you have finished cooking it. Will help your body digest everything, as well as boost your immunity.

Onions are a great source of sulphur as well as similar properties to garlic, it is antibacterial, anti-fungal and anti-viral, it can help increase our immune function. They are also good for your blood and circulatory system. A nurturing antioxidant and anti-inflammatory on the body, their antioxidant (quercetin) helps mop up the oxidation of fatty acids. Did you know that by increasing quercetin foods in our diet can help relieve yourself of allergies! Did you also know that onions are a great source of pre-biotics? Think of this as the food that feeds our good bacteria in the small intestine. With a healthy micro-biome, you are more likely to feel and have better vitality.

Carrots are rich in beta-carotene too and vitamin A (good for your eye health) and an antioxidant which helps mop up oxidising free radicals in the body.

Capsicum contains the highest level of vitamin c in its raw state, when cooked it loses this a little but still maintains fibre which will help with digestion.

Celery contains a large amount of fibre, which really aids with digestion and helps you feel fuller quicker due to its bulk in fibre. It is also a good source of potassium which is not only good for helping to maintain fluid balance in your body as well as a steady heartbeat. It does this by helping to offset sodium’s effects on blood pressure.

Turmeric’s active ingredient curcumin (activated by a pinch of pepper (cayenne pepper)) has a list of benefits from anti-inflammatory, anti-microbial, anti-bacterial, anti-fungal and a blood purifier. It helps us digest food by aiding the pancreas to release pancreatic lipase (digestive enzyme).

Serves 4 People.

INGREDIENTS

Soup:

• Olive Oil
• 2 Red onions, diced
• 4 Garlic cloves, minced
• 2 Thumbs of ginger, finely chopped
• 1 Thumb of fresh turmeric, finely chopped
• 1 Red Capsicum, de-seed and roughly chopped
• 2 Celery sticks, chopped
• 2 Carrots, chopped
• 2 tsp Sea Salt
• 1 Whole Free Range Chicken
• Boiling Water
• Pepper

To serve:

• Bunch of Parsley, finely chopped
• 2 Limes, halved and squeezed
• Cooked rice/quinoa/noodles

METHOD

1. Preheat oven to 140°C, in a large sauce pan that has a lid, medium heat, a good splash of olive oil, add onion and let it fry until fragrant, usually 2 minutes. Once fragrant add garlic, ginger and turmeric and fry for 1-2 minutes.
2. Add capsicum, carrots, celery sticks and salt, stir, lid on and let it sweat for 5 minutes.
3. Add whole chicken as it is, followed by boiling water until chicken is submerged. Place lid on, pop in oven for 2h15.
4. During this time, just before chicken is cooked, chop the parsley
5. When time is up, carefully remove from oven, test to see if chicken falls off its bone.
6. Serve up with fresh parsley and squeezed lime alongside quinoa, rice or noodles.

Recipe by Rosie Eyre of By Rosie.