Name: Chicken Noodle Pho-Style Soup with Vegetables
Yield: 3 large portions
Ingredients: 7 boneless chicken breast tenders; about 3/4 pound; 3 TBS Coconut Aminos; 1 TBS fish sauce; 2 TBS Umami; 1/2 tsp chili pepper flakes; 2 tsp coconut oil; 1 quart Pacific Organic Chicken Pho Soup Base; thumb size piece of fresh ginger; sliced; 1 cup shiitake mushrooms; sliced; 1 cup carrots; shredded; 1 cup snow peas; sliced; 1 cup red pepper; chopped; 3 scallions, white and light green parts; sliced; 1/2 cup packed cilantro leaves; 1 lime; quartered

Chicken Noodle Pho-Style Soup with Vegetables

by Vitality in Focus | Nov 3, 2016 | BLOG, DINNER PLANS, RECIPE BOX

HEALTHFUL GOODNESS IN A BOWL OF SOUP

This chicken noodle Pho-style soup is soy and gluten-free, and it is full of goodness for your body. The shiitake mushrooms alone have antiviral, antibacterial, and anti fungal properties. They can help reduce inflammation and control blood sugar levels. Ginger also reduces inflammation and has been effective as a pain killer. It supports the digestive tract with its prebiotic content that causes good bacteria to grow. That’s just a start to the health benefits of this soup.

A CRAVING FOR PHO

Last weekend I had a craving for Pho, the Vietnamese soup pronounced “fuh”. I love the intensely flavored broth. It comes to the table steaming with rice noodles and blanched chicken. On the side you get a plate of flavors to add to it like Thai basil, cilantro, caramelized shallots, sliced Jalapeño or Serrano chili, lime, and a pile of mung beans. It is probably my favorite version of chicken noodle soup. Last winter when I was sick it was the only thing I ate for three days while my stomach healed.

CHANGE IS GOOD

However, there are two things I’d change: make the chicken more flavorful and add more vegetables. The chicken Pho I ordered from our local Vietnamese restaurant was perfect with minimal ingredients and bland chicken when my stomach wasn’t ready for much more. I was certain I could make some improvements with a few changes and come up with my own chicken noodle Pho-style soup.

FRESH INGREDIENTS

When I was buying groceries on Monday my craving was still on my mind. I decided that I’d experiment and make my own version. We had it for dinner Tuesday night and it was pretty darn good, so good that I want to share the recipe with you.

THE CREATIVE PROCESS

Start by mixing Coconut Aminos, Umami (a Japanese flavoring), Fish Sauce and chili flakes in a small bowl. I use Coconut Aminos in place of soy sauce or tumari. I have a soy intolerance and the Coconut Aminos are the closest substitution I have found. I even carry a bottle with me when we go out for sushi. Put the chicken in a bowl and pour the sauce over it. The chicken will marinate while you prepare the rest of the ingredients, however, you could do this a few hours ahead of time and put it in the refrigerator. This will give the chicken more time to soak up the flavors in the sauce. If you do put the chicken in the refrigerator take it out when you start preparing the other ingredients to bring it to room temperature.

Prepare a cup of each of the following: sliced shiitake mushrooms, chopped red pepper, chopped snow peas and grated carrots. I bought the organic carrots already grated in a bag to save time. Peel and slice a thumb sized piece of fresh ginger root. Wash, de-stem and chop a handful of cilantro, about a half cup. Slice the white and light green parts of 3 scallions. Cut a lime into quarters. You can keep all of these fresh ingredients in neat little piles on your chopping board or separate them into small bowls.

WHAT ARE MIRACLE NOODLES?

Instead of the rice noodles used in traditional Pho I tried something different. A few months ago I heard about Shirataki pasta or Miracle Noodles on a podcast. I bought some and they’ve been in my pantry waiting for me to use them. These noodles are made from the soluble fiber from the root of a plant called the Konnyaku Imo. They are zero calorie, soy free, gluten free, cholesterol free and vegan. You can use rice noodles, however the Miracle Noodles are worth a try if you can find them. I used the fettuccini noodles, but they come in a variety of pasta sizes. They are easy to prepare by following the directions on the package. I actually thought they were easier than rice noodles.

GRILL THE CHICKEN

At this point you’ll want to get a pan to cook the chicken in. I prefer my small grill pan. When looking for cookware make sure it is PFOA, PTFE, lead & cadmium-free. You want to avoid the toxins in traditional non-stick cookware that can leach into the food cooked in them. Heat about a tablespoon of coconut oil in the pan and when hot drop the chicken strips into the pan searing them on all sides. Turn the heat down and let them cook until just done. Try not to over cook because they will cook a bit longer in the soup pot. Let them sit for 5 minutes off of the heat before shredding or slicing.

PUT IT ALL TOGETHER

I chose another short cut by using Pacific Organic Chicken Pho Soup Base. It has a nice flavor and helps make this recipe a quick week night meal. Pour the broth into a pot large enough to hold all of the ingredients. I love my Le Creuset enamel pot. It is heavy but has held up over years of use on the stove top and in the oven. When the soup comes to a simmer add the ginger, carrots, and mushrooms. Cook those for 3 minutes and then add the red peppers and snow peas. You can add the noodles and chicken now as well. If you like heat sprinkle in some chili flakes.

CHICKEN NOODLE PHO-STYLE SOUP

DINNER IS READY

To serve, ladle the all the goodness into bowls and top with cilantro, green onions and a squeeze of lime. Enjoy and know that you are nourishing your body with immunity building, inflammation fighting and digestive tract support. We had plenty for the two of us and enough for my lunch the next day.

What is your favorite soup?

Thérèse Buckingham for Vitality in Focus

Yields 3 large portions

Serves 2 cups

Chicken Noodle Pho-Style Soup with Vegetables

This good for you, flavorful soup stands on its own for a satisfying meal.

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Ingredients

7 boneless chicken breast tenders; about 3/4 pound
3 TBS Coconut Aminos
1 TBS fish sauce
2 TBS Umami
1/2 tsp chili pepper flakes
2 tsp coconut oil
1 quart Pacific Organic Chicken Pho Soup Base
thumb size piece of fresh ginger; sliced
1 cup shiitake mushrooms; sliced
1 cup carrots; shredded
1 cup snow peas; sliced
1 cup red pepper; chopped
3 scallions, white and light green parts; sliced
1/2 cup packed cilantro leaves
1 lime; quartered

Instructions

Mix the Coconut Aminos, Umami, fish sauce and chili flakes in a small bowl.
Put the chicken tenders into a glass bowl, pour the sauce over the chicken and turn to coat
Let the chicken sit while preparing the other ingredients or up to 24 hours in the refrigerator.
Chop and slice the vegetables and keep them in separate piles.
Heat coconut oil in grill pan on medium high heat
Sear chicken tenders on all sides, turn heat down and continue to cook chicken for about 10 minutes; turning every 3 minutes.
While the chicken cooks pour the soup base in a soup pot, bring to a slow boil and then simmer.
Drop ginger, shiitake mushrooms and carrots into broth and keep it just below boiling.
Take chicken off of heat when cooked through and let it sit for 5 minutes before shredding.
Add cooked chicken to the broth. If it is still pink it will finish cooking in the broth.
Add the red pepper and snow peas to broth. Cook for 2-3 minutes.
Ladle soup into bowls and top with cilantro leaves, onions and a squeeze of lime.

Notes

I am not a nutritionist. The recipes and experiences I share on my blog are based on what works for me, my own experiences with food, and what I have learned from reading about health and nutrition. If you are in need of specific nutritional advice please consult with a health professional.

https://www.vitalityinfocus.com/chicken-noodle-pho-style-soup/

Vitality in Focus

Nutrition

Calories

413 cal

Fat

5 g

Carbs

70 g

Protein

27 g

Click Here For Full Nutrition, Exchanges, and My Plate Info

My Pre-Run Energy “Cookie” and Running in the Rain

by Vitality in Focus | Oct 17, 2016 | BLOG, RECIPE BOX

I want to share my recipe for a pre-run “cookie” that I like to make. When I go on a run in the morning I need to eat something that will give me energy but not bog me down with a full stomach. I’ve always had a sensitive tummy in the mornings, but I can’t run on an empty stomach. I’ve come up with a recipe for a pre-run cookie that solves my problem. One or two of these with water gives me sustained energy and doesn’t upset my stomach. They are filled with good for you ingredients and are easy to make. They are also gluten, soy and dairy-free. It’s like eating a store bought protein bar without the added ingredients you don’t want. I firmly believe that the foods we eat should be as close to their natural state as possible and not be filled with preservatives or artificial ingredients.

JUST ANOTHER RUN IN THE RAIN

It was stormy weekend in Portland with lots of rain and wind in the forecast. Saturday was one of those weekend mornings when my husband and I look at each other and say, “Are we running today?” Of course we are! We can’t let the weather get in our way. If we did, this time of year, our runs would be few and far between. However, when you are warm and dry inside, and it’s looking rather nasty outside it takes extra will power to commit.

The next question is, “Where do you want to run?” As you may know, I love to run on trails, and we have some amazing forest trails in and around Portland. However, with a high wind warning it probably isn’t smart to run on a muddy trail in a forest. We decided to go into town and run a loop on the bike path along the Willamette River.

In my last post I said that I’ve never finished a run and wished I hadn’t gone. This one was no different. It really wasn’t that bad, and we weren’t the only ones out in the rain. Rob tells me that Sunday is a six mile run day. Sigh. Just another morning to get motivated and go outside, and I bet I will be so happy that I did. Thankfully I have my Pre-run energy cookies already made.

PRE-RUN ENERGY COOKIE

I start with Bob’s Red Mill Gluten-Free Steel Cut Oats. Bring 1 cup of oats to boil with 3 cups of water. These are just three of the health benefits of oats.

Provide Filling Fiber
Help Improve Digestion
Increase Immunity

Boil for 20-30 minutes until most of the water is absorbed. Stir every five minutes to keep it from sticking the the bottom of the pot. This looks good.

Remove from heat and transfer to another bowl. Add in 1/4 cup each of ground flax seed meal, chia seeds and hemp seeds, two teaspoons of salt, two tablespoons unrefined extra virgin coconut oil, plus one tablespoons Ceylon cinnamon. The lists of health benefits for Hemp Seed, Flaxseed Meal, and Chia Seeds include some of the following.

helps fight cancer
weight loss
digestive health
healthy skin and hair.

You can use any of the links above to find out more from Dr. Axe on the health benefits of the ingredients in my recipe.

Stir it all up real good and then let it sit and cool for a while. While waiting whisk four eggs in a separate bowl. When the oatmeal mixture has cooled enough, about 20 minutes, so that it won’t cook the eggs or melt the chocolate stir the eggs into it. Then add a 1/4 – 1/2 cup of chocolate chips and 8oz of dried cherries. I like the tart cherries from Trader Joes. When I’m buying dried fruit I always make sure it is free of sulfur dioxide and added sulfites. They upset my stomach, so I avoid them. I use these chocolate chips from Enjoy Life because they are soy free. I’m also soy intolerant, so I read a lot of labels. These can easily be made without the chocolate chips if you prefer.

When everything is mixed up real good use the quarter cup as a scoop and drop scoops of the oatmeal mixture onto a lined baking sheet.

Now pop the tray into a 350 degree oven for fifteen minutes. The recipe will make about 16 of these yummy, energy packed, pre-run cookies. I usually warm up two of these and eat them with a glass of water before a morning run.

Disclosure

This is my first attempt at food photography and posting a recipe. Please bear with me as I practice and learn all the ins and outs. This post contains affiliate links to products that I like and use. If you choose to click on product link it will not change the price, but I will receive a small commission from what you purchase.

Rob says I need a catchy name for these energy cookies. What would you name them? Do you have a go to pre-workout snack that gives you energy and doesn’t bog you down? Please leave a comment below, and remember to share this on Facebook, Twitter and Pinterest. Thank you!