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Soups On! Soup for the Fall Season

As the days grow shorter, and the leaves begin their natural evolution of colours; green to yellow, then orange to red, our bodies also move through their own transition in preparation for the coming winter. Fatigue, low mood, and poor immune function are some of the symptoms associated with the change of season.

To support your body through these changes, here's a soup recipe for the fall.

According to Chinese tradition, herbs and food are essential and effective ways of creating balance. In particular, “Change of Season Soup” has been used for centuries to nourish our bodies and harmonize our minds as we move from summer to fall.

“Change of Season Soup” is known to promote immune function and support our yang (warming) energies as we face the yin (cold) of winter. It incorporates the following herbal and food elements:

  • Astragalus root: deep immune activator and anti-stress

  • Codonopsis: builds and nourishes qi (energy) to support blood production and detoxification, it’s a gentle warming herb

  • Dioscorea root (wild yam): supports the function of our kidney & lungs in Chinese medicine. It is anti-inflammatory and supports digestive function

  • Lycii berries (goji berries): as an antioxidant it benefits the immune system and according to Chinese medicine, supports the kidney and liver

Herbal ingredients for tea:

  • 4 sticks of astragalus root

  • 3 stick of codonopsis (10cm long)

  • 2 sticks of dioscorea root (5cm long)

  • 3 tbsp of lycii berries

  • 2 L of water

Additional ingredients to make soup:

  • 1 whole chicken carcass (preferably organic), chopped

  • 1 onion, diced

  • coconut oil, 1 Tbsp

  • Local, seasonal vegetables of choice (carrots, squash, leek, celery, onion, shitake mushrooms, potato)

  • Spices as desired (1 inch piece of ginger and/or grated cinnamon for additional, warming effect)

  • Salt and pepper to taste


Prepare herbs alone as a tea

  1. Combine herbs in water, bring to a boil for 10 minutes

  2. Simmer for 2 hours

  3. Strain herbs and drink tea

or, prepare as a soup

  1. Brown onions in coconut oil, then add chopped chicken carcass and cook pieces till no longer pink

  2. Add water and bring to a boil, then add ginger and/or cinnamon and herbs.

  3. Let simmer on low to medium heat, covered for 3 hours

  4. Strain out herbs and chopped chicken carcass

  5. Add vegetables to remaining broth and let simmer for another hour before serving as a vegetable soup.

Enjoy 1-2 cups or bowls a day for 12 days to help warm you as the fall days become colder.

Want to know what else you can do about the flu?

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