We Skip Flu Shots & Eat Soup Instead For Winter Wellness

"Is it really necessary to get the flu shot?"

That's the most common question I get this time of the year.

So, in this article, I do my best to answer this question and address what I know about the flu shot (and natural alternatives).

Please remember that I am not a doctor. This article is NOT to be considered medical advice.

For this article, I am simply sharing with you the information I found while researching the flu shot for my own family.

And, while I don’t normally write about food or recipes because I put most of my top family and kids recipes on Instagram for quick reference when cooking - this blog is different!

I am excited to be blogging about something IMPORTANT, easy, and totally DO-ABLE this month.

Making (loads of) soup this winter!

Yep, there are lots of things you can do to stay healthy this cold and flu season.

But, since making some family dinners occasionally is probably already on your radar, you might as well get some major nutritional benefits out of one of your daily chores.


Anyone can make soup.

You just need a big pot, the ingredients (see end of article⬇️) and readiness (to cook👍🏻).

Easy peasy.

Making soup is especially important as a part of my family’s winter wellness plan.

Read on to find out why.

But First, Why Do We Get Sick in Winter?!

Everyone I know is convinced that as soon as it gets cold outside, they will get sick.

Is it really the cold weather that brings on illness?

No. The problem with the colder months is not necessarily the lower temperatures.

The problem is that our physiological and lifestyle responses to cold weather can make us more susceptible to viruses.

For example, cold weather makes people’s noses run a little more, so more nasal secretions (and germs) have the potential to be, um, how shall I put it?

Spread around.


Also, as more people who have the cold or flu go out in public, they are symptomatic so they cough and sneeze, sending those germs airborne.

More ewww.

What’s worse, in the winter, we mostly stay indoors - in artificially heated rooms.

Here’s what you end up with: a lot of people with infections, and with runny noses, congregating together in enclosed spaces.

Can you picture it? 😖  Scientifically speaking, dry air (like from the furnace) provides a much better travel medium for the little droplets of moisture that are expelled during a cough or sneeze.

In warm, dry air, the cough/sneeze moisture droplets stay suspended in the air, and float better/farther. This results in a longer period of exposure for everyone sharing the same space.

So basically, winter really just provides the elements of the perfect scenario for the spread of cold weather infections.

Oh, I must also mention also that school is in session during colder months, with multiple children in small heated classrooms, sharing germs.

So, there’s that.

Now you see we have the perfect storm.

What can we do to stay healthier in winter?

Go on, read more about other ways to keep your family’s immune system strong.

I am going to get started on my exciting soup info.

Nerd alert: I research soup.

Exciting Research on Soup

In the winter, a warm bowl of soup really hits the spot.

Many of us consider soup to be “comfort food.”

That’s why it kind of cracks me up to think about white-coated lab gurus researching soup.

I mean, for realz, my grandma can tell you everything you need to know about soup’s health benefits.

For starters, before there were flu shots and Tamiflu, there was chicken soup.

Chicken soup is going to be the focus of my discussion in this article, for simplicity’s sake.

Researchers have in fact discovered the following health benefits of soup in general:


In 2000, a study published in CHEST suggests that the mild anti-inflammatory effect conferred by chicken soup could be one of the reasons behind the soup’s ability to mitigate symptomatic upper respiratory tract infections like the common cold.

  • Typically, when an individual comes down with a cold, the body responds with inflammation in the upper respiratory tract.
  • The inflammatory response in turn signals white blood cells (WBCs) to migrate to the region.
  • This migration of WBCs into upper respiratory tract may contribute to the commonly encountered cold symptoms, such as a stuffy nose.

So, here’s the neat part: when the study’s researchers measured the ability of the WBCs to migrate through a filter from one side of a chamber to the other side, they found that fewer cells migrated to the other side of the chamber in the presence of chicken soup.

As a result, the scientists of the study proposed that some ingredients in the soup may be responsible for slowing or blocking the migration of these WBCs to the upper respiratory tract.

And thus, it aids in relieving cold symptoms.

Nevertheless, from this study of chicken soup (made from ingredients including chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery, parsley, salt, and pepper), the researchers were unable to identify the biologically active compound.

They knew it worked but they were stumped on the details.

Fortunately, a 2012 study published in the American Journal of Therapeutics discovered that an anti-aging amino acid compound called carnosine.

It is found in sources like chicken soup and chicken breast, could help inhibit the pro-inflammatory conditions.

The pro-inflammatory conditions are typically associated with the initial stages of viral infections and prevent the development of the common cold.

Increased Movement of Nasal Fluids

Although hot fluids (like tea) and steam (like in the shower) can typically aid in the movement of nasal mucus, chicken soup can be superior to hot water in increasing the movement of nasal mucus, clearing the airways, and easing congestion.

This insight into chicken soup is based upon a study that examined the nasal mucus velocity of 15 healthy subjects who drank cold water, hot water, or chicken soup.

The results of this research demonstrated that compared with hot water and cold water, hot chicken soup led to improved nasal mucus velocity.

Furthermore, according to a 1998 report from Coping with Allergies and Asthma, chicken soup may improve the ability of the tiny hairline projections in the nose (called cilia) to prevent infectious particles from afflicting the body.

Trust Your Gut: Soup Ingredients For Immunity

I want to point out the specific nutritional food ingredients found in chicken soup which makes it so powerful:

Bone broth:

Bone broth is a powerful anti-inflammatory and immune-boosting ingredient in soup.

It contains vitamins and minerals that help support gut health and reduce pain and inflammation, and is a particularly good source of the amino acid glutamine.

A study published in the journal of Clinical Immunology found that the amino acid L-glutamine normalizes the effects of the TH2 immune response that stimulates inflammatory cytokines.

In other words, it reduces intestinal inflammation and can help people recover from leaky gut.

Vegetables and herbs:

  • Carrots contain vitamin A precursors called carotenoids (Beta carotene) that are essential for a healthy immune system.
  • Onions are filled with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. Plus, they’re one of the best sources of quercetin, a potent flavonoid and antioxidant that has antiviral properties as well as histamine regulating effects (Mother’s Nature’s “natural antihistamine”).
  • Celery supplies an array of vitamins, minerals, and protective plant substances that may protect you from cellular damage and inflammation. Plus, celery has a type of fiber that can nourish the healthy bacteria in your gut. When beneficial gut bacteria thrive, it gives your immune system a boost, helping to offset certain diseases and illnesses.
  • Leafy greens contain a super high level of nutrients coupled with many potent, immune enhancing phyto-chemicals, resulting in much-needed virus protection at this time of year.
  • Garlic contains several compounds, including allicin, that have antiviral, antifungal, and antibacterial properties. Together, they boost your immune system throughout the cold and flu season.
  • Ginger and Turmeric are my two favorite immune-boosting herbs and I put them in almost all of my soups. Studies have shown that ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It helps to boost immune function and combat cellular damage. Curcumin is the active ingredient in turmeric, responsible for the distinct yellow colouring and the impressive list of health properties. Curcumin is anti-inflammatory, anti-oxidant, anti-bacterial, detoxifying and amazing for digestive health.
  • Cayenne pepper is a hot spice which contains capsaicin, a compound that can destroy bacteria and viruses before they make you sick.

Chicken breast

Chicken breast contains carnosine which has been shown in studies to inhibit the pro-inflammatory conditions.

These conditions are typically associated with the initial stages of viral infections and prevent the development of the common cold.


Water in the soup is particularly hydrating.

Hot water also helps to stimulate the healthy flow of nasal and mucosal secretions which move viral particulates out of the respiratory system faster.

Sea salt

Sea salt in the soup is a potent mineral compound which is useful for increasing the immune system’s production of antibodies.

When you consume sea salt daily in small doses, it helps prevent colds, the flu and other viral infections that attack the body.

I believe so strongly in soup (and its ingredients), for my own family , I would actually put it up against the flu shot.

Why? Read on to learn more.

First, What is the Flu?

When referring to the “flu,” I am describing Influenza, an infectious respiratory disease caused by type A or type B influenza viruses, which are present in the mucus membranes and secretions of the nose, throat and lungs.

Only lab confirmation can detect whether flu-like symptoms, including serious complications like pneumonia, are caused by influenza viruses or other types of viral or bacterial organisms.

Please note, there are, in fact, many wintertime respiratory illness which resemble the flu.

What is the Flu Shot?

The National Vaccine Information Center (NVIC) is a non-profit, independent clearinghouse for information on diseases and vaccine science, policy, law and the ethical principle of informed consent.

They state on their website that they publish information about vaccination and health to encourage educated decision-making.

NVIC has compiled a helpful list of links (directly from the FDA website) of the common flu vaccine product inserts and specifics about each product.

Because there are many different kinds of influenza vaccines available in the U.S., I highly encourage you to read through this information carefully so you too can learn all there is to know about what the flu shot is and what it contains.

NVIC encourages consumers to read the vaccine manufacturer's package insert information carefully before receiving influenza vaccine or any vaccine.

Vaccine product package inserts contain important information about ingredients, contraindications, precautions, reported adverse reactions, safety and effectiveness data from pre-licensure clinical trials, use recommendations and more.

(This stuff is so important, I have re-posted the top-line information here for you. Bookmark this page for later, if you are running out of time, I get it.)

Below are links to the U.S. Food & Drug Administration’s (FDA) website for the most current legally-required licensing information published in manufacturer product package inserts for influenza vaccines available in the U.S.

Quadrivalent Vaccines - Nasal

  • FluMist by MedImmune, LLC

Quadrivalent Vaccines – Injected

  • AFLURIA QUADRIVALENT by Seqirus Pty Ltd.
  • Fluarix Quadrivalent by GlaxoSmithKline Biologicals
  • Flucelvax Quadrivalent by Seqirus, Inc.
  • FluLaval Quadrivalent by ID Biomedical Corporation of Quebec
  • Fluzone by Sanofi Pasteur Inc.

Trivalent Vaccines - Nasal

  • FluMist by MedImmune, LLC

Trivalent Vaccines - Injected

  • AFLURIA by Seqirus Pty Ltd.
  • FluLaval by ID Biomedical Corporation of Quebec
  • Fluarixby GlaxoSmithKline Biologicals
  • FLUAD by Seqirus, Inc.
  • Flublokby Protein Sciences Corporation
  • Flucelvaxby Seqirus, Inc.
  • Fluvirin by Seqirus Vaccines Limited
  • Fluzoneby Sanofi Pasteur, Inc.

High Levels of Mercury in the Flu Vaccine

You may have read some of my other blog posts or know me personally.

Some background: I am adopted with very little (no) medical history about my biological family.

I have two autoimmune diseases (Hashimoto's and Celiac disease).

I am compound heterozygous for the MTHFR genetic variation.

I have had 3 miscarriages.

I know I have issues with methylation and toxicity. More about my story here.

I also am committed to a healthy, natural lifestyle for me and my family.

Not everyone goes to the intensive lengths to research and understand medical interventions like I do.

I have a particularly critical (or crazy?) approach to health - especially when it comes to toxins in our world (food, medicines, environment, soils, water, air, etc.!).

I want to lower the risks of toxin exposure as much as possible for our family.

Therefore, my research on the subject of flu vaccines has led me to believe that the flu shot is not safe for me and my kids.

Each dose of these flu vaccines contains more than 250 times the Environmental Protection Agency’s safety limit for mercury.

Many people are aware that children and fetuses are most at risk of damage from mercury (a neurotoxin) as their brains are still developing.

Sadly, the CDC still recommends that children over 6 months, and pregnant women, receive the flu vaccine each year.

Government officials and most medical practitioners say influenza vaccines are safe.

The American Academy of Pediatrics issued a report saying there was no need to test mercury levels in infants, since exposures were quite low and there was “No evidence of harm.”

But the more I thought about this statement, the more curious I became.

It didn’t make sense.

Is the Flu Shot Really Safe?

How did the AAP know that the levels of mercury (a heavy metal much more toxic than lead) was of no significant consequence without truly looking for evidence of harm.

How can one conclude that no harm occurred?

I did a quick PubMed search on studies related to mercury and the brain and came up with over 1,200 results. Not all of these studies are related to the flu vaccine.

As a huge fan of safeminds.org - whose goal is to end the autism epidemic by advancing environmental research on toxicity's impact on the development of the disease - I went there for more info on mercury.

The organization puts out this helpful information sheet with facts and research about mercury’s impact on a baby/child’s health.

Of course, in addition to mercury, flu vaccines contain other hazardous ingredients like:

  • Formaldehyde - a known cancer-causing agent
  • Aluminum - a neurotoxin that has been linked to Alzheimer’s disease
  • Triton X-100 - a detergent
  • Phenol - carbolic acid
  • Ethylene glycol - essentially antifreeze
  • Various antibiotics - neomycin, streptomycin, gentamicin which can cause allergic reactions in some people
  • Eggs/egg remnants - which may be allergenic to some people
  • Glyphosate - a toxic herbicide

These are the types of toxins I want to prevent from harming myself or my children.

The Amount of Information Around The Seasonal Flu Vaccine

When I began to research the flu shot for my own family, the number one thing I wanted to know was: is it safe?

I kind of found myself going down a rabbit hole and realized why and how this subject has become such a hot/controversial topic.

The amount of information and disinformation on the web is astounding.

After months of reading, I concluded the shot is not safe enough to give to my children - especially if it is not that effective, or if its benefits do not outweigh the risks of contracting the flu.

(Read on for effectiveness.)

Please remember that I am not a doctor. This article is NOT to be considered medical advice.

Also remember, in this article, I am simply sharing with you the information I found while researching this topic for my own family.

Here is what the CDC says about Who Should and Who Should NOT get a Flu Vaccine.


Is the Flu Shot Effective?

Over the years, the percent of efficacy (or effectiveness) of the flu shot have been estimated as low as 10%.


Each flu season an assessment is released by the Centers for Disease Control’s (CDC) Office of Flu Vaccine Effectiveness.

Here’s what I lifted from their website:

CDC conducts studies each year to determine how well the influenza (flu) vaccine protects against flu illness.

While vaccine effectiveness (VE) can vary, recent studies show that flu vaccination reduces the risk of flu illness by between 40% and 60% among the overall population during seasons when most circulating flu viruses are well-matched to the flu vaccine.

In general, current flu vaccines tend to work better against influenza B and influenza A(H1N1) viruses and offer lower protection against influenza A(H3N2) viruses.

And this…

In some years when vaccine and circulating strains were not well-matched, no vaccine effectiveness can be demonstrated in some studies, even in healthy adults.

It is not possible in advance of the influenza season to predict how well the vaccine and circulating strains will be matched, and how that match may affect the degree of vaccine effectiveness.

The above statements coming from the CDC leaves me uncertain about the science behind the shot and I clearly do not have better information about if it actually works.

Furthermore, a 2013 study conducted by the CDC found that older adults who had received the flu vaccine were just as likely to seek treatment for the flu as those who didn’t.

I have read a number of different websites both for and against flu vaccines and they almost all concur with the information from the CDC that it really is a crap-shoot.

The Research behind Flu Vaccine Efficacy

Following is a list of research compiled (and updated annually) about flu vaccine efficacy from Dr. Mercola’s website:

  • Giving young children flu shots appeared to have no impact on flu-related doctor visits or hospitalizations during two recent flu seasons, according to a study published in the October issue of the Archives of Pediatric & Adolescent Medicine
  • The flu vaccine is no more effective for children under 2 than a placebo, according to a large-scale, systematic review of 51 studies, published in the Cochrane Database of Systematic Reviews
  • A study published in the Lancet just found that influenza vaccination was NOT associated with a reduced risk of pneumonia in older people. Why is this important? Because 35,000 of the 36,000 “flu” deaths the government claims happen each year are actually caused by diseases like pneumonia, and NOT the flu.

I read these studies - PLUS a number of others - and I concluded that the flu shot is not effective enough to take my chances.

The bottom line --> if you have questions about the flu shot for you and your family, please speak with your health care provider.

Also, do your own research.

Support Immunity with Nutrition

These are tricky questions most parents must face.

Infant/child routine health care, medical interventions, personal/family history, and parents’ gut instincts all play a role in the outcome of why some parents do the shot, and others do not.

Whether or not YOU are decided on the flu shot, there is good news!

I am going to tell you about some easy nutrition protocols you can do to ward off the nasty germs this time of year - and increase your family’s overall immune health for the better.

This information helps you regardless of flu shot administration!

Supplements for Immunity

Yep, I do advocate for certain supplements during winter months.

Research shows that various nutrients become depleted or are needed in greater amounts as we enter this time of year.

Also, the toxins our body cannot process also contribute to emotional malaise and seasonal or “winter blues.” Toxicity creates an appealing host environment for cold and flu viruses that are so common this time of year.

Mainly, the following nutrients help boost the immune system and keep you healthy and strong, longer!

Vitamin C

Everyone knows this vitamin!

In a randomized control trial, vitamin C supplementation (500 mg) was found to help men with below adequate or deficient vitamin C status at the beginning of the study overcome a cold faster.

After taking vitamin C, the duration of infection with the common cold was reduced 59 percent compared to the control group.

The vitamin C group also experienced a modest increase in the physical activity score and increased fasting serum vitamin C levels.

Vitamin D

The sunshine vitamin!

During the winter months, Vitamin D levels drop.

Studies show that supplementing with vitamin D helps protect you against the flu, and may even be more effective than flu shots.

Protect yourself against respiratory infections and balance your immune system by restoring Vitamin D levels in your body.


Immune warrior!

Zinc is necessary for normal immune function and has an antiviral effect.

Impaired immune functions due to zinc deficiency are shown to be reversed by an adequate zinc supplementation.

This supplementation must be adapted to the actual requirements of each person (can be tested and evaluated by the Spectracell test).


Not just for the gut!

The benefits of probiotics for digestive health have been long-touted, but recent evidence has shown those "good bacteria" may help fend off colds and flu too.

In September 2011, the Cochrane Collaboration published a report analyzing the effects of probiotics on colds.

They looked at 10 previous studies and concluded that probiotics worked better than the placebo at preventing acute upper respiratory tract infections.

Specialty Products

These special herbal formulas/products can be found on FullScript and are available for purchase if you have an account with them.

I recommend these immune-boosting herbs for your family during winter - start early - like mid to late October and stick with them through April at least.

For Moms & Dads


ViraCon is a powerful combination of immune enhancing herbal extracts.

They function as potent immune system enhancers by increasing cytokines, and the production of other important immune factors.

ViraCon helps support and maintain normal respiratory function and energy.

Ten Mushroom Formula®

Ten Mushroom Formula® is a comprehensive blend of organically grown medicinal mushrooms, including Reishi, Cordyceps, Maitake and Coriolus.

The mushrooms act synergistically to reinforce the immune system while supporting total-body health throughout the seasons.

For Kids


Sambucus is a delicious tasting syrup for children (and adults). Sambucus Black Elderberry Syrup contains a high level of naturally-occurring active constituents.

For centuries the dark berries of European black elder (Sambucus nigra L.) have been traditionally used as a winter remedy.


Parents sometimes use echinacea for treating their child’s cold. A meta-analysis of 14 studies found that echinacea reduced the odds of getting a cold by 58 percent.

It also found that taking echinacea reduced the duration of common colds by 1.4 days.

My 4 Top Soups For Winter Wellness

Now on to the fun stuff. I love soup and have made all of these recipes a number of times. They are my favorites!

Making soup is pretty easy, it just takes some time and patience.

Any of these soups can be made vegetarian or vegan by omitting the chicken and replacing butter with coconut oil.

The chicken is what contains the carnosine which has been shown by research to positively boost the immune system in the face of respiratory viruses.

So, if you are a carnivore, don’t skip the chicken!

I selected these recipes because they all specifically contain the ingredients (or most of them) that I discussed earlier for their anti-viral or immune-boosting properties.

Remember, food is medicine! Eat your soup!

#1 Thai-Style Chicken Noodle Soup


  • 2 tablespoons coconut oil (or olive oil)
  • 4 cloves garlic, minced
  • 2 tablespoons finely grated ginger
  • 1 tablespoon finely grated turmeric root
  • 4 carrots, thinly sliced into disks
  • 1 1/2 lbs skinless boneless chicken thighs
  • sea salt to taste
  • 4 cups chicken bone broth
  • 1 14 oz can coconut milk
  • juice of 1 lime
  • 1 1/2 tablespoons fish sauce
  • 1 1/2 tablespoons sriracha
  • 1/2 cup sliced scallions
  • 1/2 cup torn cilantro leaves
  • 1/2 cup torn mint leaves
  • 6 oz package of rice pasta, cooked according to package


  • Preheat oil over high heat in a large heavy bottom stockpot.
  • Add garlic, turmeric & ginger and cook, stirring often, for 1 minute.
  • Add carrots and cook for 1 minute more.
  • Add chicken thighs and cook for about 3 or 4 minutes.
  • Add chicken broth & salt bring to simmer.
  • Cover and simmer for 15 minutes.
  • Remove chicken thighs with a slotted spoon and set aside to cool for 5 minutes or until cool enough to handle.
  • Skim any foam off of the stock.
  • slice or shred cooled chicken into bite sized pieces.
  • add the chicken pieces back to the stock along with coconut milk, lime juice, fish sauce, & sriracha.
  • Taste and adjust seasoning if necessary.
  • Bring just back to a simmer, remove from heat, add scallions and cilantro.
  • Ladle into bowls, serve with a generous handful of rice noodles.

#2 Woodear Mushroom and Chicken Miso Soup


  • 6 cups water or chicken bone broth
  • 1 Tbs. fresh ginger, minced
  • 2 cloves garlic, thinly sliced
  • ½ cup woodear mushrooms, stemmed and thinly sliced (substitute shitake if you cannot find woodear)
  • ¼ cup strips wakame seaweed
  • 1 medium carrot, thinly sliced
  • 1 pound organic boneless, skinless chicken breasts, poached, cooled and shredded
  • 2 Tbs. light miso (adjust to taste)
  • ¼ cup scallions, sliced
  • fresh cilantro sprigs (optional)


  • Combine first 6 ingredients in a saucepan and bring to a boil.
  • Reduce heat, cover and simmer 20 minutes.
  • Add cooked chicken.
  • Place 1 TBS miso each in 2 bowls.
  • Gradually whisk 1/3 cup of the soup into the miso, then return this paste to the soup.
  • Heat but do not boil.
  • Stir in scallions, then ladle into bowls.
  • Garnish each serving with cilantro if desired.

#3 Chicken Curry Soup


  • 1 pound organic boneless, skinless chicken breasts
  • 1 cup sprouted or canned organic chickpeas
  • 1 medium bell pepper, diced
  • 3 small sweet potatoes
  • 1/2 bunch spinach
  • 2 onions, finely chopped
  • 2 tomatoes, finely chopped
  • 2 green chilies slit
  • 1 teaspoon ginger-garlic paste
  • 1 tablespoon red chili powder (adjust as per spice preference)
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon roasted coriander powder
  • 3 cloves
  • 1 inch cinnamon
  • 1 bay leaf
  • 1 cup organic full fat coconut milk
  • Sea salt to taste
  • 2 teaspoon oil
  • fresh cilantro leaves for garnish


  • Par Boil sweet potatoes separately with a hint of salt.
  • Poach chicken breasts separately, let cool, then cube or shred.
  • Making the curry:
  • Heat oil in a wok. Add cloves, cinnamon stick and bay leaf.
  • Add finely chopped onions along with green chilies and fry till onions turn translucent. Add ginger-garlic paste and cook till raw smell of the paste is gone.
  • Add finely chopped tomatoes and cook until tomatoes turn soft and mushy.
  • Add the spice powders, mix.
  • Add the chickpeas, cooked chicken and sweet potatoes, sauté for about 3 minutes.
  • Add the bell pepper and sauté again. Add salt to taste.
  • Add about 1 cup water and bring it to boil.
  • Cover and continue to cook until the vegetables and chickpeas are cooked fully and the curry reaches thick consistency.
  • We will add coconut milk and that will make the curry a bit runny so make sure you have a thick consistency curry before you add coconut milk.
  • Just when curry reaches desired consistency, add chopped spinach and cook for 3 to 4 minutes.
  • Finally add coconut milk, give it a stir. Let it cook on low flame for about 2 minutes until you see one or 2 bubbles. Turn off the flame. Do not boil the curry after adding coconut milk, this will make the fat separate. We just want to heat it up after adding coconut milk.
  • Garnish with fresh cilantro leaves and serve hot with steamed rice.

#4 Grandma’s Rosemary Chicken Noodle Soup


  • 2 Tablespoons olive oil
  • 1 small white onion, peeled and diced
  • 2 medium carrots, peeled and diced
  • 2 stalks celery, ends trimmed and diced
  • 3 cloves garlic, minced or pressed
  • 8 cups (64 ounces) good-quality chicken stock
  • 3–4 stalks fresh rosemary (or more/less to taste)
  • 6 ounces Gluten-free noodles
  • 2 cups shredded cooked chicken
  • salt and pepper
  • (optional: chopped fresh parsley for garnish)


  • Heat oil in a large stockpot over medium-high heat.
  • Add onion and saute for 4 minutes, stirring occasionally.
  • Add carrots and celery and saute for another 3-4 minutes, or until the carrots are softened a bit.
  • Add garlic and saute for an additional 1-2 minutes, or until fragrant.
  • Add chicken stock and stir until combined.
  • Gently stir the rosemary into the soup, then continue cooking until the soup reaches a simmer.
  • Reduce heat to medium, and simmer for an additional 5 minutes until the broth has your desired level of rosemary flavor. (You can add in more rosemary if needed.)
  • Once the broth is ready, remove the rosemary, and stir in the egg noodles and chicken. Continue cooking for 8-10 minutes or until the egg noodles are al dente. (The longer they cook, the more broth they will soak up. Feel free to add more chicken stock if desired.)
  • Season the soup with salt and pepper to taste.
  • Serve warm, garnished with extra black pepper and fresh parsley if desired.


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The information on this website is for educational purposes only and should not be considered medical advice. This information is provided to help you make informed decisions about your health. It is not meant to replace the advice of your primary physician.

Choosing a holistic approach to health care through nutrition means choosing personal responsibility for your health care. Sara Peternell, MNT, is not liable or responsible for any harm, damage or illness arising from the use of the information contained herein or through any of the nutritional therapy programs available for purchase.

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