Anti-inflammatory Chicken Soup

This cozy, healing chicken and cauliflower broth bowl is a dream meal for your menstrual phase. During this time of bleeding and internal repair, your body needs warmth, easily digestible nutrients, and mineral-rich foods to replenish what’s being lost. This recipe checks every box: the chicken provides clean, bioavailable protein and iron to help rebuild strength and support blood restoration. Cauliflower is rich in vitamin C, which actually enhances iron absorption—making the chicken even more effective. The base of chicken stock or bone broth offers gut-soothing collagen and essential minerals like calcium and magnesium, which help reduce cramps and restore depleted stores. Anti-inflammatory powerhouses like ginger and turmeric calm inflammation and soothe pain, while garlic, onion, and carrots support detoxification and provide antioxidants your body craves at this time. A touch of avocado oil offers hormone-friendly fats that help you absorb all those fat-soluble nutrients, while black pepper increases the effectiveness of turmeric's curcumin by up to 2,000%. And finally, dried mint adds a calming, digestive touch—bringing everything into balance. It’s grounding, anti-inflammatory, deeply nourishing, and exactly the kind of support your body is asking for during your bleed.

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INGREDIENTS

• 8 oz/ 250g chicken breast, cooked (buy organic pre-cooked for less stress)

• 2 1/2 cups cauliflower florets

• 2 cups chicken stock or bone broth

• 1 carrot, chopped

• 1 1/2 tbsp ginger, grated

• 1 small onion, chopped

• 2 garlic cloves, minced

• 1/2 tsp turmeric

• 1/2 tsp black pepper

• 1 tsp dried mint

• 2 tbsp avocado oil

• salt and more black pepper to taste

INSTRUCTIONS

• Heat 1 tbsp avocado oil, onion, garlic, turmeric, black pepper and saute for 2-3 minutes in a small cooking pot.

• Add the cauliflower and 2 cups of chicken stock or bone broth. Cover and cook at medium-high for around 7 minutes.

• Add the ginger, mint and carrot and cook for another 5 minutes or until all the carrot has softened. Then, blend the soup halfway using an immersion blender. This will thicken the soup, but won't make it overly creamy

• Add in the chicken, salt and pepper if needed and about 1 more cup of broth (or water). Cook for 5-6 more minutes allowing the flavors to combine, add a tbsp of avocado oil, serve, savor and enjoy.

RECIPE NOTES/TIPS

• Pair it with homemade sourdough: A warm slice of gut-friendly, fermented sourdough alongside this soup makes it even more grounding. The slow carbs from sourdough can help stabilize blood sugar and offer comforting energy when you’re feeling drained.

• Drizzle with olive oil before serving: A tablespoon of cold-pressed extra virgin olive oil on top adds an extra dose of anti-inflammatory, hormone-loving fats. It can help ease cramps and increase satiety—especially important if your appetite changes during your bleed.

• Make it ahead for easy menstrual meal prep: This soup keeps beautifully in the fridge for 3–4 days and can also be frozen in individual portions. Make it during your luteal phase so it’s ready to go when your period starts and energy is low.

• Add a spoonful of collagen powder: If using regular chicken stock instead of bone broth, stir in a scoop of unflavored grass-fed collagen for extra uterine and gut support.