cooking · sunday's recipe

food heals: garlic & onion soup // immune building soup!

it hit me. i have my first cold already, after only being back at school for two weeks! i can’t believe it! those snotty little noses have already got me. ; )

this week’s recipe is for garlic & onion soup because it’s the time of year when we need to be building our immune systems up for the impending months. 
garlic & onion have both been cherished for their antibacterial and illness-busting potency since ancient times. garlic is antibiotic and antifungal and “makes an excellent remedy for all types of respiratory infections, including sinusitis, cold, flu, sore throat, cough.” * garlic is definitely a super power herb in my kitchen.

onions have their own special powers too. they are rich in minerals and vitamins and all onions have antibacterial and antifungal properties. onions can help break up mucus and aide the immune system (adapted from here).

the herbs i chose for this recipe have medicinal properties in them that also combat sickness. thyme is “useful in almost any problem affecting the ear, nose, throat and chest, thyme disinfects the air passages, soothes coughing and stimulates clearance of phlegm.”* thyme is antibacterial, antifungal and antioxidant. parsley, my favorite tasting herb, is rich in vitamin c and e. rosemary is known for being anti-inflammatory and antioxidant, as well as increasing circulation & energy levels. “research has established that [turmeric] has extensive health benefits, due in particular to its strong antioxidant activity.”* lastly, cayenne pepper! cayenne acts as an antiseptic, a stimulant, and a tonic when consumed. it strengthens the circulatory system and helps “enhance the actions of other herbal mixtures.”*

taking inspiration from my girl’s janessa and jenny, and from doing research online, i made my own garlic & onion soup recipe this week. i’m pretty happy with how it turned out!

sunday’s recipe
garlic & onion immunity soup!

5 medium onions, chopped & sliced, give it some variety
3 shallots, sliced
10 cloves of garlic, chopped & minced
1 quart chicken, veggie or bone broth
1 quart water
1/4 cup raw honey
1 tablespoon organic miso
1/2 teaspoon salt
2 teaspoons turmeric powder
1/4 -1/2 teaspoon cayenne powder
1 bay leaf
1/4 cup fresh thyme leaves
3-4 tablespoons fresh parsley, chopped
3 tablespoons fresh rosemary, i recommend putting rosemary into a reusable tea bag in the soup, the medicinal properties of the rosemary will be extracted, but the slivers themselves are not very enjoyable to eat.

1. sauté onions until almost translucent, 5 minutes. add garlic and cook for about 3 more minutes.
2. add turmeric & cayenne and stir around.
3. pour broth & water into pot, along with salt, miso, bay leaf, thyme, parsley, and rosemary. simmer with lid for 30 minutes.
4. remove lid to allow soup to thicken for about 15 minutes.
5. add honey just before serving. pairs nicely with a slice of sourdough toast, or over rice.  i hope you enjoy this soup as much as i did. i followed it up with lots of water and a nap. : ) stay tuned for another immune-system-building blog post coming soon!

*from herbal remedies by andrew chevallier


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