Chicken soup, ginger tea and other soothing recipes for colds

We still have a lot to learn about the possible healing powers of food and while many claims are unproven by scientific study, certain foods are often used as traditional remedies. For example, chicken soup is often used in an attempt to clear nasal congestion, while ginger is used to try to settle stomachs. Dark greens such as spinach are loaded with vitamins A and C. And salmon is a great source of omega-3 fatty acids, believed by many to have an anti-inflammatory effect. Whatever the scientific truth of this is, quite simply, a well-nourished immune system appears better able to ward off infections.

So eat healthily this winter, and enjoy these recipes from the kitchen of Dr Charlotte Mathis.

Charlotte's chicken soup

1 chicken, cut into 8-10 pieces (remove skin, leave bone in)

I.8 litres of chicken broth (homemade is preferable, but unsalted, low-fat tinned broth is fine**)
3 large cloves of garlic, chopped
65 grams of chopped onion
2 carrots, peeled, thinly sliced
2 celery stalks, sliced

(If your children won't eat the above vegetables, you may leave them out)
250 grams of dried wide egg noodles or 220 grams of uncooked long grain rice
20 grams of finely chopped fresh parsley
2 tablespoons of fresh thyme or 2 teaspoons of dried thyme

Pat chicken parts dry. Season pieces with salt and pepper. Brown chicken parts in a heavy cooking pot with 1 teaspoon of rapeseed oil over medium-high heat for about six to eight minutes, turning once.

Add chicken broth to the pot. Bring to boil. Reduce heat; cover partially and simmer until chicken is cooked through (about 20 minutes).

Using tongs, transfer chicken to large bowl. Cool chicken and broth slightly. Discard bones from chicken. Cut or pull apart chicken meat into bite-sized pieces and save.

Spoon fat off top of chicken broth. Return broth to simmer. Add onion, carrots, celery and thyme. Simmer until vegetables soften (about eight minutes). (Can be prepared one day ahead, but make sure you store the broth and meat separately in the fridge).

Stir in noodles, parsley and saved chicken. Simmer until noodles are tender (about five minutes). If using rice, simmer until rice is done. Season soup to taste with salt and pepper. Ladle into soup bowls and garnish with parsley if you like.

** Tinned soup can be made to taste more homemade by simmering it for about 45 minutes with a couple of celery stalks, carrots, half an onion chopped, a bit of garlic, some peppercorns and a bay leaf. Strain before using.

Ginger cinnamon tea

(Ginger is also purported to soothe an upset stomach).

125 grams of thinly sliced fresh ginger
0.7 litres of water
2 cinnamon sticks
2 tablespoons of honey or brown sugar
lemon wedges for garnish (optional)

In a saucepan, simmer ginger, cinnamon and water for 20 minutes, or more for stronger tea. Add honey or sugar and strain tea through a sieve.