Kitchen Adventures || Get Well/Stay Well Soup

Tis the season! Cold and Flu season! We’ve already had a couple of coaches out sick and if you haven’t heard me screaming from the whiteboard to wipe down your equipment, I’m surprised. It can be difficult to determine whether or not you should come to the gym when you’ve got the sniffles. Sometimes a good sweat session can help knock out what you have going on and sometimes you’re just exposing all your friends and gassing out what little energy you have left.

Number one rule – if you have or have had a fever in the last 24 hours, keep your booty home. 

Not only do you really need to rest, but guaranteed you’re going to pass on whatever you’re fighting. No matter what though, make sure you’re washing your hands at the gym, wiping down every piece of equipment and space (floor, boxes, etc..) you’re touching, and do what you can to keep yourself well. If you have been sick, don’t rush it when you do come back. Scaled appropriately and understand that while you may be feeling better, your body needs some time to get back to beast mode. Ease in so you don’t crash.

Boost the vitamins, eat well, hydrate mucho, add some extra good stuff… That’s where this recipe comes in. This soup is tasty, but it’s full of all the goodies your body needs to get well or stay well during the cold and flu season. It does have a little kick to it, but that spice is part of what helps you fight off the cooties.

Stay well friends!

1.5 lbs boneless skinless chicken breast (this is optional, but it does make it a little heartier)
Olive or Coconut oil for cooking
1 large yellow onion – diced
3 stalks of celery – sliced
1 large sweet potato – cubed (skin optional)
1 medium head cauliflower – cut into florets
3-4 large cloves of garlic – minced
3 big handfuls of kale – stems removed and torn into pieces
1 TBSP fresh parsley – minced
1 tsp dried thyme
1 tsp turmeric
1/4 tsp cayenne (more to taste)
1/4 tsp black pepper
Pinch of cinnamon
Juice from half a lemon
8 cups chicken broth – bone brother preferable (sub vegetable broth if doing vegan option)
Salt to taste


If using chicken breast, cook using your preferred method. I used the instant pot, but you can bake, pan sear, etc… just make sure it’s cooked through and then either shred or cube it to go into the soup in a bit.

In a large pot, heat a tablespoon of oil over medium high heat. Add the onion and celery until it begins to soften and become translucent. Add the sweet potatoes and cook for another 3-4 minutes.

Add the cauliflower, garlic, broth, and all the seasonings and bring to a boil. Once it reaches a boil, lower the heat, cover and simmer for about 20 minutes on low.

Add the kale, lemon juice, and chicken if you’re using it. Cook for another 4-5 minutes or until the kale has wilted. Adjust seasonings to taste and then serve!