Food as Medicine: Ten Immune Boosting Ingredients to Help You Fight the Flu
Dr. Neal Malik of Bastyr University on which foods to add to our preventative healthcare routine this winter.
Congee is a centuries old comfort food originated in China. This thin rice porridge comes in countless variations, from plain white rice to sweetened with fruit. It is believed to hold healing properties – much like our chicken soup! This bold modern adaptation incorporates well researched immune boosting ingredients, making it the perfect bowl to nourish body and soul during the winter season. Make it in a pressure cooker, instant pot or stove top. Recipe by Fernanda Larson, MS, CN – Assistant Professor, Bastyr University – 2018.
Ingredients
SERVINGS: 4-6 Serving(s)
- 1 cup short grain brown rice
- 1 uncooked, bone-in chicken leg
- 4 cloves garlic, minced
- 4 cups bone broth
- 1/2 cup fresh shiitake mushrooms, diced
- 1 teaspoon fresh ginger, grated
- 1/2 teaspoon fresh turmeric, grated
- to taste Salt and pepper
- 2 2 scallions, thinly sliced
Instructions
Rinse the rice under running water three to four times until water runs clear.
In a soup pot, pressure cooker or instant pot, add the rice, chicken leg,and minced garlic; cover with the bone broth and four cups of filtered water. Bring to a boil, then turn down to a simmer and cook until rice is broken down to a porridge consistency, about 60 minutes on the stovetop or 30 minutes in a pressure cooker.
Remove the chicken leg from the pot and separate the meat from the bones, cutting the meat into small pieces if necessary. Discard the bone and return the meat to the pot. Add 1 cup filtered water to thin out the porridge, if needed. Bring back to a simmer. Add the shiitake mushrooms to the porridge and simmer for three to four minutes.
Turn off the heat. Add grated ginger, turmeric, and salt and pepper to taste.
Serve hot and garnish with scallions.
Related Stories & Recipes
