It’s that time of year again in Cape Town where we fear the sound of stifled coughs and noses being blown; flu-season is here! Beware the infected co-worker and load up on Vitamin C before it spreads to you. All week I have been feeling the pre-symptoms of a nasty flu, sore throat, diminished energy and runny nose so I decided to do something about it, I decided to make an epic pot of flu-buster broth.
Each ingredient holds something special to help your body fight off nasty colds and flus, and some of the ingredients are just there for flavor.
- Ginger is loaded with bioactive compounds that have health benefits for your body and brain and, it reduces muscle pain.
- Lemongrass is full of antioxidants and helps with digestion.
- Garlic, while tasting amazing it also has antibacterial and antifungal properties.
- Chilies contain capsaicin, which while having numerous health benefits such as lowering cholesterol and reducing inflammation also fights the cold and flu.
- Brussel sprouts which for some reason is one of the most hated and misunderstood vegetables has a long list of health benefits such as vitamin C, potassium and manganese.
- Cabbage contains copper and vitamin B6, both exceptional in fighting off the flu.
- Bok choy is considered one of the world’s healthiest foods so of course I had to add some, it improves immune response to infection and, as an added bonus, makes your skin look radiant.
- I used chicken as the protein and one of the key flavors but this broth will be just as tsty with a few blocks of tofu added at the end for a vegetarian option.
- Roast 16 chicken wings in a heavy-bottomed oven proof pot until golden (30 mins on 200° C)
- Remove the chicken and move the pot to the stovetop. Finely chop 1 large nob of ginger, 6 cloves garlic and 2 chilies (seeds included) Flatten the lemongrass (2) then finely chop and add to the pot cooking over a low heat to release the flavors.
- Add 4 large leeks finely chopped and soften. Add about 2L water and turn the heat down. Let it simmer for 40 minutes before adding the chopped cabbage, bok choy and brussel sprouts (Adding as much of each ingredient as desired)
- Let the broth simmer for another hour before turning it off. At this point I pulled the chicken meat from the bones and added it to the broth for added flavor. Now season the broth with salt and 1T spoon soy sauce and 1T spoon tamarind sauce.
A spicy and flavorful broth that can be expanded on in so many ways, you can even add some soba or glass noodles for a more substantial meal.
This delicious flu-buster broth can fight off the sniffles and the winter blues.