Warm, Comforting Italian Chicken Noodle Soup

By Cheryl Forberg

It is the height of cold season, and if you are lucky, you haven’t yet succumbed to a cough, sneeze or sniffle. But if the winter woes of a cold have already taken hold, do not necessarily call on antibiotics for help. The common cold is caused by a virus and antibiotics treat bacteria.

Luckily, there are natural (edible!) ways to shift your body into prevention gear and fire up your immune system with cold-busting foods. And a revved-up immune system can stave off much more than just a cold.

Antioxidant-rich, nutrient-dense foods, including whole fruits, vegetables, grains, and Omega-3-rich foods provide a diverse range of tastes and textures to appease the pickiest of eaters while packing a powerful punch to keep your immune system humming this winter or anytime.

Here are some potent cold-busting foods to top your next shopping list. Turn up the volume on your immune system to combat colds before they knock you out.

Chicken soup is the most requested food for cold sufferers. Though its medicinal role is not clearly defined, a slew of doctors agree this all-time favorite has a certain je ne sais quoi that seems to work wonders. It may be the steaming broth acting as a decongestant or a combination of some of the ingredients that elicit an anti- inflammatory response to the respiratory system. Either way, few foods offer the same soothing combo of savory comfort and old fashioned memories.

Citrus fruits contain a myriad of antioxidants, including the star power of Vitamin C. But it is not all in the juice. Most of the Vitamin C in oranges is actually found in the peel (53  percent), while lesser amounts are found in the juice (23 percent) and the pulp and rind (21 percent). Be sure to zest your fruit and stir it into your juice or your favorite recipe.

Garlic has a distinctive role in enhancing immune function, among its many health benefits. It has also shown promise in moderating healthy cholesterol levels, antitumor activity and antioxidant properties.

Ginger contains several phytochemicals, including shogaol and zingerone which have anti-tussive and anti-inflammatory properties. This means they bring relief for cough and congestion from a cold or the flu.

Zinc-rich foods are a potent supporter of several different immune functions. Zinc-rich foods include mushrooms, fresh parsley, lean beef, low-fat dairy and sesame seeds.

Additional guidelines for prevention:

• Wash hands frequently – this is the number one form of cold transmission!
• Get plenty of rest
• Moderate exercise (or lay off for a couple of days if you are feeling low)
• Minimize stress
• Optimal hydration: drink plenty of fluids, especially if you have a fever

Whether you are trying to stay at the top of your game, or you are already in the throes of a nasty cold, this easy soup recipe will please your palate while chasing away the chill.

Italian Chicken Noodle Soup
Yield: 8 servings 

Ingredients
8 cups chicken broth
3 cups chopped white fennel bulb
½ cup chopped dark fennel tops
1 medium onion, peeled and left whole
1 cup chopped San Marzano tomatoes
¼ cup olive oil
8 ounces shredded roast chicken
4 ounces dry ditalini (or spaghetti broken into 1-inch lengths)
 
Directions

In a Dutch oven or 4-quart saucepan, bring broth to boil.

Add onion, chopped fennel and fennel tops and simmer for 10 minutes.

Add tomatoes and olive oil; stir and return to boil.

Season to taste with salt and pepper and add pasta. Cook until the pasta is done; about 10 minutes or according to package directions. Discard the onion. Ladle into shallow bowls and garnish with drizzle of olive oil and fennel.