YBC's Food Writer Allison from SeekSatiation is back today for an amazing wintery soup - I never considered ginger in my chicken soup but I’m excited to give it a try! Let me now what you think in the comments below! XO Candace
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I'm coming in hot with a no-added sugar recipe for y'all this month! This is a great compliment to the Namaslay® 30 Day No Sugar & Strength Building Program, or simply a great opportunity to meal prep something nutritious for the week. Plus, who doesn't love a hot bowl of soup in the winter? We're getting close to the end of the season, but those up us in the northern U.S. know that we could get two feet of snow next week, followed by a stretch of 65 degree weather two days later, followed by another foot of snow three days later. In short: It’s still soup season.
Speaking of sugar, isn't it easy to accumulate a lot in your daily diet without realizing it? Most experts agree that women should not exceed 25 grams of sugar per day, and men should aim to eat less than 37.5 grams a day. Even on a mindful eating day, I feel that I still tend to exceed that. How about you? I often eat vegetable and protein-filled breakfasts with unsweetened herbal teas, but there are mornings when work is hectic and I'll grab a handy-dandy package of oatmeal from my desk drawer. Last week, on a particularly wild morning, I consumed a packet of apple-walnut oatmeal topped with blueberries, plus one of my half-dozen cold-pressed juices I was gifted from a local NYC juice store. (Food blogging perks!) I also grabbed an unsweetened iced matcha latte from a cafe in Grand Central, because...GOD did I need it that morning. Ha! Out of curiosity, I did the math. I was shocked, yet not shocked.
1 packet oatmeal: 18 grams sugar, added
1 cup blueberries: Roughly 18 grams of sugar, natural
16 oz.orange-carrot-ginger juice: 37 grams sugar, natural
12 oz. matcha latte, unsweetened: Roughly 15 grams sugar, natural (lactose)
Right there, I stomached around 88 grams of sugar in about 15 minutes, both added and natural. Granted, that meal was an exception for me, but I've had breakfasts like that before, and I'm sure I will again. It just goes to show how easy it can be.
Candace has made this point before, and I'm on board with her: be sure to read your labels! Sugars can have sneaky names that don't immediately register in your head when you're reading through an ingredient list! Knowing the terminology can save you from ingesting more sugar than you'd prefer to. Also, there is nothing inherently wrong with consuming natural sugars - dairy, fruits, and vegetables all have their own - but it's all about being mindful of your amounts, regardless.
Well, here is a simple chicken and vegetable soup - infused with warming fresh ginger - to make you forget about sugar! My ace in the hole? Chicken thighs! Opt for bone-in to gain some additional sustenance from simmering the bones. Personally, this is a good way to use chicken in a soup recipe without dealing with an entire chicken carcass; frankly, I'm Team I - Don't - Want - To - Deal - With - The - Whole - Carcass. Ha! This is a great alternative.
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Chicken Vegetable Ginger Soup
- 4 cups chicken stock or bone broth (use promo code ‘yogabycandace’ at BrothMasters for a discount)
- 3 cups water
- 4 - 5 chicken thighs, bone-in; skin optional
- 3 large carrots; diced
- 1 medium white onion, diced
- 3 stalks celery; diced
- 3 - 5 cloves of garlic, smashed and minced
- 1 teaspoon turmeric
- 1 3" - 4" knob fresh ginger, peeled, cut into two even pieces; grate one half and score the other half with a knife.
- Salt & pepper, to taste
- 2 - 3 scallions, for garnish (optional)
If you can find a good deal on a container of mirepoix - pre-diced carrots, onions, and celery - use it! Though I usually avoid buying pre-chopped vegetables, it was actually cheaper for me to buy the mix than the carrots, onion, and celery separately when I tested this recipe. Or if you’re just lazy and want to not chop vegetables, get a container of mirepoix! You do you!
Also, feel free to adjust the amount of ginger you want. I prefer go a little spicier with it, but feel free to just use a few teaspoons of the freshly-grated ginger instead of grating the entire half of it.
1.) Add broth and water to a large pot and bring to a slow boil. Add all ingredients, cover pot, and cook on medium-low for 15 minutes before reducing to a simmer for an additional 45 minutes.
2.) Remove scored ginger piece and discard. Remove chicken thighs and allow to cool for a few minutes until comfortable enough to touch. Remove meat from bones, shred, then add back to soup; discard bones or save for another use. Add salt and pepper to taste. Serve immediately with diced scallions, if preferred.
3.) If storing, allow soup to cool slightly before transferring to containers. Stores in fridge up to three days, or freeze for 4 - 6 months.