Lemon and Rice Soup: The Best Phytochemicals

There is nothing like lemon to brighten up a soup and give it an umami flavor. The peel is the most decadent part. This is one of those soups that is perfect after a long day in the park, when you have tired children, and you are frustrated that you missed your workout because of traffic. This makes everything better. It is chock-full of vegetables but has that little bite of chicken. Data also shows that chicken cooked with the skin and bone provides immunoglobulins to the immune system. I do not think children should be fed meat at every meal. In fact, children’s diets should revolve around complex carbohydrates, but children also love super tasty foods. This is provided by the tiny flavoring of an animal product, 1/2 an ounce or an ounce of meat per bowl, intermixed with a wide range of types of vegetables. One nutrient we do not pay enough attention to is the range of vegetables we eat. A range refers to different vegetables of different scientific classes. Each family/species/genus/class of vegetables has different phytochemicals. These phytochemicals have various properties in the body, ranging from detoxification and cancer-fighting properties to hormone regulation.

Lemon Rice Soup

Tiny bits of chicken make this soup decadent and a favorite for children. It is full of mild vegetables that contain a range of phytochemicals. The lemon wedges will be mother's treat and bolster her body that needs extra phytochemicals before or after making a child. A woman's body is more sensitive and goes through a great deal more changes than a mans, as such it needs greater nourishment.

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Prep Time 17 minutes mins

Cook Time 30 minutes mins

Total Active Time 20 minutes mins

Course Soup

Cuisine Greek

Servings 4 large bowls

Equipment

• 1 chef knife
• 1 4-5 quart stainless steel pot
• 1 wooden cutting board

Ingredients

  

• 1 medium white onion
• 1/8 c coconut oil
• 1 c chopped celery
• 2 smashed garlic cloves
• 1/2 c thin sliced carrot rounds
• 4 quarts of water more may be added for a thinner soup
• 2 T white arborio rice
• 2 lemon quarters
• 2-3 chicken wings plus 1-2 chicken backs total of 4-5 small bony pieces of raw chicken
• 1 small diced zucchini
• Scant cup diced cabbage cut into small squares
• 1 t herbs de Provence or substitute thyme and oregano
• 1/2 t salt

Instructions

 

• Place your chicken in filtered water to defrost if it is still frozen or partially frozen. It is best to remove it from the packaging and place it in a bowl of water instead of using your sink to prevent cross contamination. This also serves to wash the chicken. Discard the water by carefully pouring down the drain with an effort to not get the liquid on other dishes in the sink. Set the chicken bowl aside to wash it without washing above other dishes in the sink. Be sure and use soap or bleach and water solution on any drips on the counter. Raw chicken contains a large quantity of health damaging bacteria.
• Saute onion in coconut oil on medium high heat, stirring frequently
• When the onion begins to be translucent, but before brown, add the celery. You want the celery and onion to be slightly caramelized, on the edges to add flavor. Your goal is to make this soup quickly so you want to keep the heat on medium and stir frequently.
• Before the celery has browned, add the carrots and garlic. You should be chopping as you cook.
• As soon as the onion starts to look brown on the edges, add in 4 quarts of water and the chicken.
• Wash hands bring pot to a simmer while you chop the other ingredients.
• Add zucchini
• Add cabbage
• Add herbs and salt last 5 minutes of cooking

Notes

If you can, use an organic lemon or wash your lemons for thirty minutes in a vinegar and baking soda solution with a water base—just put the lemons in a bowl, add a few splashes of vinegar, and a good sprinkle of baking soda. This oxygenation reaction removes pesticides, dirt, and bacteria. This is especially important if your lemon is not organic.

Phytochemicals and Good Health

Diving into the colorful world of phytochemicals, let’s explore the vibrant nutrients hidden in some of our favorite vegetables and a zesty fruit! Zucchini, a summer squash, is rich in lutein and zeaxanthin, two antioxidants that brighten our vision and shield our eyes from harmful rays. Onions, with their sharp bite, boast quercetin, a flavonoid that may reduce inflammation and bolster our immune system. White cabbage, a cruciferous veggie, is packed with glucosinolates, known for their cancer-fighting potential.

Don’t overlook the humble lemon; this citrus fruit is loaded with limonoids, which not only add a refreshing tartness but also have strong anti-cancer properties.

Carrots are a treasure trove of beta-carotene, a vibrant orange pigment and phytochemical that our bodies convert into vitamin A, aiding in vision and immune health. Organic carrots, notably, are lower in sulfates compared to their conventionally grown counterparts, as they are cultivated without industrial fertilizers. This is a plus since sulfates can be tough for the body to process, potentially leading to dietary complications

Celery rounds out our list with its high levels of apigenin, an anti-inflammatory compound that may help to lower blood pressure and support neuron health. Together, these foods not only add a splash of color and flavor to our plates but also offer a powerful cocktail of phytochemicals that keep our bodies in tip-top shape!

I used purple, orange, and yellow carrots in this recipe, read on this post: https://thecarmencooks.com/staging/3924/purple-food-and-anthocyanins/ for more information about how purple foods are excellent for improving your health.