Weeknight Winter Soup with Chicken Bone Broth & Vegetables

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We’re having an actual winter in Los Angeles: kind that requires coats, boots and sweaters. The ground has frozen several times in the past month, I’ve had to defrost my windshield before leaving for work at 6:30am. We even had a hailstorm last week, evidenced by the Tupperware of hail stones in my freezer. (Thanks, kids…)

This week has been all about rain! Along with the rain and older weather comes the desire to stay in bed all day with a hot cup of tea and a good book. Alas…I have a 6-year-old and an 8-year-old, I’m a busy acupuncturist, and staying in bed is rarely a choice.

But oh, how LA drivers in the rain stress me out! All I want is to eat is soup.

At 4:45pm tonight, after I got home from work and realized the meal I had carefully planned (on paper) had somehow not made itself, I opened the fridge for inspiration. The brown paper bag of Shitake Mushrooms that I’d picked up at the Pasadena Saturday farmer’s market were calling to me. I had made chicken bone broth over the weekend and still hadn’t frozen all of it in jars yet. “SOUP CAN STILL HAPPEN!” I thought, rummaging in the fridge’s vegetable drawer.

This is a 1-pot meal, an Everything-But-The-Kitchen-Sink Soup, using what I had on hand, very forgiving. I have rarely used baby bok choy and string beans (Blue Lake!) in a soup (typically I stir-fry or steam them) but I found that as long as you don’t overcook those greens, they blend nicely into this warming soup. (NOTE: Baby bok choy tends to be less bitter than bok choy, so use the former for this recipe if you can.)

The seasonal vegetables included are all in season right now here in in Southern California, and the bone broth boosts immunity by nourishing the kidney system. If you don’t have bone broth, it’s OK to use store-bought organic chicken broth. (I’ll share my bone broth recipe in another post soon!)

Follow my recipe here or adapt it and make it your own – then tell us what you did in the comments section.

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Weeknight Winter Soup

with Chicken Bone Broth,

Shitake Mushrooms & Vegetables

Prep Time: 5 minutes

Total Cooking Time: 30 minutes

Serves 4-6

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INGREDIENTS:

3 Green Onions, finely diced (discard the outer layer)

5 cloves garlic, peeled & diced

1/4 tsp. finely chopped fresh ginger (optional)

1/2 c. chopped fresh parsley

10-12 Shitake mushrooms, sliced (cremini or button mushrooms can be substituted, but really there’s nothing like fresh shitakes!)

3 heads of baby bok choy (white & green parts), chopped into ribbons

2 large handfuls (about 1/4 pound) of Blue Lake string beans, ends trimmed, chopped (sub regular green beans if Blue Lake beans aren’t available – the season is ending soon!)

2.5 cups chicken bone broth

2 c. water

1 sprig (about 3 inches long) of fresh rosemary

2 T pastured butter or Ghee or coconut oil

1 c. cooked organic basmati rice (cook separately according to package directions, or use leftover rice like I did)

1 c. cooked pastured chicken, chopped into small pieces (I had leftover on hand; you can skip this step if you prefer not to add chicken)

Extra Virgin Olive Oil

1/2 tsp. Salt

Freshly ground pepper (to taste)

1/4 tsp of dried cumin, chili powder or organic chicken seasoning

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DIRECTIONS:

1.) Melt 2 T. butter (or ghee or coconut oil) in a large pot or Dutch Oven.

2.) Add chopped green onions, garlic and ginger (if using), saute until fragrant (a few minutes)

3.) Stir in mushrooms, saute about 3-5 minutes

4.) Add baby bok choy, parsley, green beans along w/ a splash of olive oil; saute another 5 minutes, stirring occasionally

5.) Add chicken bone broth & water, stir, bring to a boil, then reduce to a simmer.

6.) Add sprig of fresh rosemary; add cumin and/or chili powder/chicken seasoning along with another splash of olive oil.

7.) Simmer for 15 minutes, until vegetables are tender.

6.) Stir in cooked rice & chopped chicken.

7.) Add salt and pepper (to taste).

8.) Simmer another few minutes, taste the soup for seasoning and adjust if necessary.

Some pics…

Here’s what I started with (I ended up not using the carrots, but you could easily add those after sauteeing the green onions):

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Here’s the soup with all veggies & herbs added, before adding broth & water:

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Serve with fresh sourdough bread and some dill pickles!

Tummy Trouble

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My 6-year-old is having some big feelings about school.

Today he came home from 1st grade complaining of a stomach ache.  He said his pain was a 1,110 out of 10.

“Wow, that’s pretty high,” I said.

“You don’t sound very worried!” he said.

I wrapped him up in a hug.  “Tell me what’s wrong, baby.”

We talked, he debriefed about his day.  Some diarrhea this morning, but he ate all of his lunch and snack.  No desire for dinner tonight, and lots of dramatic statements about the quality of pain.  I checked his tongue and pulse.  No fever, sweat or rapid heartbeat.  His eyes were bright and complexion normal.  This was not a stomach virus brewing, but a clear case of Liver Overacting on the Spleen.  In other words, Anxious Tummy Syndrome.

After a nice hot bath (sans little sister) and some chamomile tea, he got an acupuncture treatment from me in his top bunk.  I needle him the way I needle all kids: “1, 2, 3…you say go.”  Once he says “go,” I insert the needle.

“That one didn’t hurt!”  (He says this about each needle, as if surprised.)

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Fifteen minutes later, he reported that his tummy ache was only a 5, instead of 1,110.

Not bad, with some room for improvement.

Does your child suffer from Anxious Tummy Syndrome?  Here are some things you can try at home (obviously, please don’t needle your child unless you are a Licensed Acupuncturist!):

  • Weak ginger, chamomile or barley tea with honey
  • Rest and limited stimulation (no screens, early bedtime if possible)
  • Don’t push food – aversion to food may mean your child is not digesting well, and may need rest more than food
  • Avoid cold foods and ice
  • Gentle parent-massage to the tummy: place one hand gently under your child’s back at the level of the navel, and the other hand over the navel.  Hold, without applying any pressure, for a minute or two.  Repeat as needed.
  • Acupuncture, Moxibustion and/or Tui-Na from a Licensed Acupuncturist
  • Talk it out: often the Tummy Trouble symptoms indicate your child is working something out, and may need extra parent support and empathetic listening
  • When your child is ready to eat again, offer naturally fermented foods such as pickles or saurkraut.  (Once they get used to the unusual taste, kids often love fermented foods.)
  • Soak 1 c. of organic hulled barley in a glass bowl, cover with plenty of water, stir in 1 T apple cider vinegar; cover; soak 8-12 hours (overnight); drain and rinse well; cook barley in fresh water, like rice, about 45 minutes or until tender.  Eat like rice or oatmeal.  Barley is a Spleen tonic, and helps us recover from digestive upset.

If your child continues to have trouble, call your pediatrician.  If you would like to find a Licensed Acupuncturist in your area, check acufinder.com by zip code and look for a L.Ac. with lots of experience treating children.  (Or if you’re in the Los Angeles area, you can bring your child to see me.)

Photos by Abigail Morgan, L.Ac., all rights reserved. 

Family Meditation

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Photo by Dave Clark, all rights reserved.

I am always telling my patients, “Really, you can meditate anywhere.”

This picture is proof!  (Messy house, jammies and all.)

The back story…

Earlier tonight, I had a fierce headache.  I don’t get headaches very often, but this one was bad.  It sent me into a dark room with a tall glass of water and earplugs, determined to take a power nap and needle myself before launching into the bedtime routine with my 4- and 6-year olds.  It gave me new empathy for all the migraine sufferers I treat.  (Acupuncture is awesome for headaches, but it is more than challenging to needle oneself while in pain, and there aren’t any other Licensed Acupuncturists in my immediate family.)

Ah, a cool pillow, dark room, soft bed…but after seventeen interruptions by my kids within a ten minute period, I ditched the earplugs and emerged into the bright light of the living room.

My first grader was doing homework, and my preschooler was battling Daddy over how to de-knot-ify her wet, post-bath hair.

The bright light of the living room pierced my temples.  This headache wasn’t going anywhere.

I moved the coffee table aside, providing me with enough space to do a little bit of yoga.

My 4-year-old threw her comb aside and joined me in a few sun salutations.  Before I knew it, she was showing me yoga postures I didn’t know she could do.  If you want to be humbled, watch the effortless movement of a Gumby-like preschooler on a hard wood floor.

My 6-year-old ran up to us, shoved his assignment in my face and said, “Look, Mama, I’m done!”

The three of us moved around, scooped up the moon, poured it onto our heads, and rolled on the floor like snakes and cobras.

The headache was gone before I got to savasana.

I kept going, because I like to end each day with a brief seated meditation.  Usually do this after the kids are asleep; they usually only see me meditating in the early mornings, if they’re up before they’re supposed to be.

We sat in a semi-circle in perfect quiet for about a minute.

My husband grabbed his camera.

4-year-old moved into my lap because everything good is even better in Mama’s lap.

Husband snapped the photo above before 6-year-old climbed into HIS lap.

Then the four of us sat in perfect silence for at least three minutes.

Which as you know if you’re a parent, never happens.

So, yeah, I think I’ll stop saving meditation for myself and continue sharing it with my family.

What do you do for stress relief? What helps your family unwind after a long day?

Copyright Abigail Morgan, 2015.