By: Dr. Melanie DeCunha, ND

Well, the temperature is dropping, the leaves are starting to change and according to fashionistas we are no longer allowed to wear white (….oops, I’m wearing white pants right now – who follows trends anyways, right?!).

With the change in temperature, and lots of kids (and adults) returning to school and/or work (hello –germ exposure!) this is one of the most common times of the year for people to become sick. While habits such as hand-washing and staying home when feeling below the weather can slow the spread of germs, having a strong immune system is key to prevent or shorten the duration of a cold.

Change of Season Soup originating from Traditional Chinese Medicine consists of several herbs that will help to enhance your immune system during this vulnerable time. Whip up a giant pot, and keep it on hand to sip on throughout the day or use as a base for your favourite soup!

Have multiple allergies or are a super picky/unadventurous eater? Scroll down for a simple Bone Broth recipe that is LOADED with nutrients and certainly will help you through cold season.

CHANGE OF SEASON SOUP

Ingredients

Equal parts (approximately 2-3 oz.) of each:

• Codonopsis root
• Astragalus root
• Dioscorea (Chinese yam) root
• Chinese Lycii berries

Note: you can often find these pre-packaged ingredients in a Chinese food market!

Instructions

• Fill a large pot with water and add all ingredients. Bring water to a rolling boil then simmer for 2-6 hours.
• Scoop out the herbs and keep the remaining broth that is left.
• Once cooled you can keep a big jug in your fridge and store the rest in your freezer.

BONE BROTH

Bone broth is an extremely nutrient-dense broth that – surprise, surprise – comes from animal bones! During the Fall and Winter months it’s a great idea to have a constant pot of bone broth simmering. You can make a habit of having a cup daily and increasing your intake when you feel a cold coming on. It’s actually very simple to make (particularly if you do a lot of cooking at home and tend to have left over bones after a meal). It’s important to note that the bones should come from a healthy animal (in this case, organic, free-range, antibiotic-free). Also – choose the bones of a meat that you enjoy because the taste will certainly be enhanced once the bone broth is ready.

Ingredients

• Bones of your choosing (it’s best to be made with big chunks of bones that have lots of marrow, but turkey/chicken carcass, lamb shanks, etc. work well too – you can also ask your local butcher for left-over bones that they might have)
• Enough water to fill a large stock pot or slow cooker
• Fresh, organic veggies of your choosing (carrots, celery and onions are a great choice)
• 2 tbsp of apple cider vinegar
• Optional: fresh parsley or other herbs

Instructions

• Add bones, water and apple cider vinegar to pot. Let sit for 30 minutes to allow nutrients release from the bones.
• Add chopped veggies (leave them in large chunks) to water and bring to a boil.
• Reduce to a simmer for 12-48 hours (seriously – the bigger the bones, the longer it will take). You will know your bone broth is ready when the bones are falling apart and crumble under your fingertips.
• Add parsley or other herbs during the last 30-60 minutes of simmering.
• Strain all solid particles so you’re left with a broth (won’t be completely clear, but make sure you don’t have bits of bones floating around).
• Once cooled you can keep a big jug in your fridge and store the rest in your freezer.
• Similar to Change of Season soup, you can sip a cup each day throughout the fall and winter (feel free to add a little salt & pepper), or use a base for your fav soup.

The information provided is educational only. Please ask your Naturopathic Doctor if Change of Season Soup is right for you and other ways to develop an individualized health care plan.