Today I’m back with a new recipe.
Over the last few days, I’ve been trying to focus on liquid nutrition-in other words: foods that are blended or juiced to give my gut a break.
If you’re a member of my weekly newsletter you’ll see I’ve been struggling with my health issues recently .
If you’re a new reader, I have Crohn’s disease and recently my Crohn’s has started to rear its head).
Originally, I was going to try a day or two just juicing but whilst I’m a big fan of juicing (you can read my juicing guides here and here), I was just too hungry to keep it up!
So, I decided to experiment with soup instead and accidentally created this gem of a recipe; that I’ve been making time and time again ever since.
This soup turned out to be what I pretty much lived off over the last few days; and whilst I no longer subscribe to the ‘food is medicine’ thought (because, you know, I take actually medication for that), it really did make a massive difference.
It’s full of goodness, gluten and dairy-free and very easy to digest; giving your gut a chance to rest and recover.
It also contains bone broth (but don’t worry, I’ve got a vegan or low FODMAP swap if you need it); which is thought to help ‘repair’ the gut lining.
I have been having one or two bowls of the soup a day; along with a juice, plenty of herbal tea (do read my latest blog post about my favourite new flavours ) and then trying a regular dinner but keeping it quite plain.
Whilst I’m not 100% (it’s not miracle soup here folks!), I really do feel much much better; so decided to take the time to type this up in the hope it might help others. Since posting, I’ve been asked a lot of questions so feel free to scroll through the FAQ section.
Do you need a soup maker for this recipe?
I actually made my soup in a soup-maker; using leftover chicken. But I’ve hopefully explained how to use both methods (as I’ve made soup in a nutrbullet and blender before too-such as my beetroot soup recipe).
Do you need to use bone broth for this recipe?
–I have used Ossa Bone Broth before but couldn’t find it this time so I used Waitrose Chicken Stock (which worked out much cheaper too!).
My understanding is that bone broth is more expensive as it is often organic and contains a higher concentration of chicken bones-but this stock did the job fine.
A few people have asked if you can just use water: you can but it kind of defeats the point of it being soothing for your gut and won’t taste as nice.If you are low FODMAP, you could try Coombe Farm who actually do a Low FODMAP suitable bone broth
Do you need milk or dairy-free milk for this recipe?
No, you don’t need to use a dairy-free milk but I do find it makes it a little creamier.
What about if I’m avoiding fibre or on the low residue diet?
–Many people avoid vegetables if their gut is flaring, but I’ve chosen sweet potato and carrot as when peeled and cooked; they contain mostly soluble fibre.
–Soluble fibre isn’t the tough, fibrous type-it instead gently helps your colon recover from both constipation and diarrhoea-so it’s not a laxative in any way; but the blending will also break down any fibre either way-so it’ll be much easy to digest!
Well cooked carrots and sweet potato are allowed on the low residue diet but if in doubt, you could just double up on potato
Bone broth is one of the best things to sip on to help your gut. If you’re vegan or vegetarian, Ossa has recently launched a vegan bone broth or you could buy vegetable stock.
Is this recipe suitable if I’m on the low FODMAP diet?
If you’re low FODMAP, 1/2 a cup of sweet potatoes is ok (so just add extra potato) and use the recommended bone broth or safe stock for you.
The final soup is silky smooth and easy to digest. I really hope you enjoyed this recipe! It’s been an absolute lifesaver over the last few days!
Gut Rest and Repair Soup
A delicious soothing soup-ideal for flare-ups or bad gut days.
Ingredients
- 2 cooked chicken breasts-leftovers are ideal for this recipe, or if you're vegan, omit and replace with tofu
- 2 sweet potatoes
- 2 carrots
- 2 medium potatoes
- 750 ml of bone broth or chicken stock
- 1/2 cup of almond milk, this isn't essential, it just gives a creamier taste
- 2 teaspoons of turmeric
- Sprinkle of black pepper
- 1 small piece of ginger
Instructions
Preparation
- 1. Peel and slice carrots, sweet potatoes and potatoes; cutting into small chunks.
- 2. Ensure cooked chicken is chopped finely.
- 3. Peel ginger and dice finely
Without a soup-maker
- 1) In a large saucepan, add the 750ml of bone broth and 1/2 of the almond milk.
- 2) Add in the cooked chicken slices (if you've forgotten to cook it, roast the breast for 35 minutes in the oven whilst soup is cooking)
- 3) Stir in all of the peeled and chopped vegetables, ginger and turmeric.
- 4) Bring mixture to the boil and then cook on simmer for 35-40 minutes.
- 5) By this time the vegetables should have soften considerably.
- 6) You can now use a hand blender or even your nutribullet/blender to blend the mixture into a smooth soup.
- 7) Add other half of the almond milk to the mixture and stir through.
If you are using a soup-maker
- 1) Cook chicken separately-either using leftovers or roast your breast at 200 degrees for around 35 minutes.
- 2) Add the vegetables, broth, turmeric, ginger and 1/2 the almond milk to the soup maker and set desired program.
- 3) Once soup is prepared, add in the chicken and the other half of the almond milk.
Nutrition Information:
Yield:
4Serving Size:
1 ServingsAmount Per Serving: Calories: 325 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 55mg Sodium: 561mg Carbohydrates: 37g Net Carbohydrates: 0g Fiber: 5g Sugar: 8g Sugar Alcohols: 0g Protein: 34g
This came at just the right time for me. I’ve also been having a flare and I’m starving so I’m wanting a hearty meal that won’t leave me crippled.
really hope it does the job suzanne!
It sounds good but oh, goodness- turmeric and ginger turned my tummy inside out when I had it in a tea. I wonder if there are other flavors that might go well with it instead? Colitis flare-up here…
Tnx for the recipe (in non soup maker)
A little confusing as to when to throw the cooked chicken in – at the
beginning 2. Or at the end 7 ?? After blending ?
I have actually done both myself but didn’t mean to have it their twice! I usually add it in step 2 but if I have forgotten to cook then I’ll cook and chuck in at the end. Sometimes I prefer the chicken to be blended and other I prefer it to be feel a bit more substantial-hope that makes sense!
Yes, like the previous reader, I was ALSO confused about when to add the chicken , as both steps 2 AND 7 say to add the chicken. Also, could you please tell me how many serves this makes?
sorry, you’re right! I have actually done both myself but didn’t mean to have it their twice! I usually add it in step 2 but if I have forgotten to cook then I’ll cook and chuck in at the end. Sometimes I prefer the chicken to be blended and other I prefer it to be feel a bit more substantial-hope that makes sense!
Glad I found you I have chronic crohns and have to follow a low fibre diet but still am not the best I can be. This soup sounds great and I’m a firm believer in helping yourself with the food and drink you consume.
Where can I find your book-Managing IBD. I saw it on one of your blogs. New to this blog.
4 years with Crohns
Hi, you can buy it on amazon here! https://www.amazon.co.uk/Managing-IBD-Balanced-Inflammatory-Disease/dp/1781610983 thanks so much
If i am substituting the chicken for Tofu, when would you recommend putting it in?. This looks delicious – I am excited to try it!
ooh nice idea. I would put it in right before serving tbh then-my experience with tofu is that it melts really quickly!
How much almond milk?
It says yo put 1/2 in and later on out a 1/2?
1/2 cup in total- I add 1/2 of that (so a 1/4) at step one and the rest at step 7. SO basically you’re spliting your half into two-hope that helps!
I made the first batch and it’s delicious. By husband’s IBS has been terrible and we are studying fodmap via our Australian friend.
Made your soup with our Vitamix and it’s creamy, frothy rich. He thought it was buttermilk squas h, but it’s the fresh NC sweet potato that fooled him. Thank you for the recipe
Thank you, I’m going to have a go at making this. I have indeed overruled the last few days and I’m paying for it now.
This is exactly what I need right now. Thank you!
An this be frozen as a quick go to when needed?
Hi Karen, I’ve never tried freezing it to be honest! Sorry can’t be more helpful.
I would like to thank you for the efforts you have made in writing this article. I learn new information from your article , you are doing a great job . Keep it up
Hello 🙂 how long do you think this would keep safely for in the fridge if I make a big batch?
I keep it in the fridge for about three days.
Could I try making this using just water instead of the broth?
you could but it wouldn’t be as good for your gut and probably wouldn’t taste great. could you add a stock cube to the water, it might make it taste better?
Thanks for a reply. Have not made it yet but wish to. Just cant find or make a broth or stock with few ingredients to make it lowfoodmap. Would water Be fine do you think? Or maybe coconut milk?
it would be fine but probably not as nice tasting-have you looked into low FODMAP stock cubes as there is a brand that makes them?
Massel do low fodmap stock, chicken, beef and vegetable
In the recipe do you use milk? at all or just an option, slighly confused.
In weight grams what do the potatoes, finger and carrots weight?
Milk isn’t essential but I find it doesn’t taste that good without it.
I usually just add a pouring of dairy free milk to make it creamier.
I’ve added grams to the recipe-but I must admit I buy fruit and veg from different places so I don’t weigh it; just use whatever veggies I have lying around.
Thank you so much for this recipe! My guts have been particularly rude this month and this is the first dish I’ve had that I could eat more than a few spoonfuls of without it feeling like I was digesting hell itself. And it’s tasty/filling to boot! Really appreciate it~
thanks so mucnh for the feedback!
Hello! What size is a “small piece of ginger? I don’t want to mess this up. Thank you for this recipe!!!
Made this soup today, I would recommend only 1 tsp of turmeric rather than two, I followed the recipe and 2 tsp was over powering, shame as all the other ingredients were masked by it.
thanks olivia, sorry about this-i must admit i’m a bit immune to turmeric because I chuck it in everything; I’ll make a note of this on the recipe! -Jenna
Could you just poach the chicken in the soup rather than cooking it separately? Also, as another reader asked – how many serves are in this soup?
I have never poached chicken, to be honest but I don’t know why not?
Re servings, with this recipe it serves 3 generous bowls (or 4 smaller ones).
Sounds fab, can’t wait to try this!
Comforting soup. Will decrease the turmeric to 1 teaspoon. Added a little salt and used Tones chicken base with water for the stock. Almond milk at the end. Will add chicken next time. Also putting some in the freezer. Should be fine but will note that in a followup comment. Sorry for ypur challenges, we all seem to have some. Thank you for your post and this soothing recipe.
TRYING THIS RECIPE FOR MY DAUGHTER – who is currently weaning off TPN and J tube feedings– I need help with the quantity of sweet potato–is it roughly equal amounts sweet and white potato-???– the sweet potato I use were so large the whole thing basically came out as pureed sweet potato- not soup like at all– if it is equal amounts potato I would go by weight vs number–please advise — and thank you