I’m very excited to announce my first nutrition workshop in 2020! Throughout the upcoming year, I’ll be offering a series of workshops that will describe the connection between nutrition and mental health. This month I’ll be kicking it off with my first installment focusing on the mental health benefits of plant-based foods.
And now for a nice little recipe to keep you warm and cozy on those long, dark, cold January days! This soup is a basic chicken and rice soup recipe that I added curry powder and turmeric to. I made this recipe with chicken and chicken stock, but for a vegetarian/ vegan soup you could use chickpeas and vegetable stock. Both chicken and chickpeas are great sources of Vitamin B6 which is a mental health superstar vitamin. Vitamin B6 is a co-factor in the synthesis and function of several neurotransmitters including serotonin, GABA, dopamine, epinephrine, and norepinephrine!
Now let’s talk about the real star of this recipe, curry powder. The main ingredient in curry powder is turmeric. The active chemical in turmeric, curcumin has been studied for various mental health benefits including reduced risk of dementia and depression [1]. Research has also shown a positive association between curry consumption and cognitive performance among elderly individuals [2]. If curry is not a spice you are used to eating, you can start with a small amount, and gradually increase the quantity you are putting in your foods. It is a warming spice, making it a great addition to soups and stews at this time of year.
More Information on Curry/ Curcumin and Mental Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3553547/
Curried Chick soup
3 chicken breasts, cooked and shredded OR 2 cans of chickpeas drained and rinsed
1 onion, diced
4 carrots, chopped
4 ribs of celery, chopped
2 cloves of garlic, minced
3 red potatoes, cooked and cubed
2 quarts chicken or vegetable stock
2T curry powder (more or less depending on taste preference)
2T olive oil
1t turmeric
1t salt,
½ t pepper
1 can full fat coconut milk
Optional for serving: basmati rice, parsley
Process:
Mise en place – first make sure your vegetables are chopped and ready to go, chicken is shredded, and potatoes are boiled and cubed. Have your coconut milk, spices and measuring spoons on hand and ready to go. Pour olive oil into a large soup pot or dutch oven. Heat until warm and then add onions, celery, carrots, garlic, and spices. Saute until vegetables are beginning to become tender – about 5-7 minutes. Add stock to the pot and bring to a low boil. Add cooked potatoes and cook everything for another 10 minutes until all vegetables are tender. Stir in chicken and reduce heat to low for another 2-3 minutes. Remove the pot from heat and stir in coconut milk. Serve this soup with basmati rice and/ or fresh parsley on top (I recommend storing soup and rice separately so rice does not absorb all of the soup liquid).
Want to learn more about how you can optimize your mental wellness with me through nutrition and lifestyle? Check out the clinical nutrition services I offer at Terra Counseling and Consulting.