Welcome to Nourished Table: A Journey to Wholesome Meals

In this section, we’ll explore the power of natural ingredients, nutrient-rich foods, and how they play a crucial role in supporting our overall health and well-being. I believe in the importance of nourishing ourselves with whole, real foods—whether plant-based or including animal products. While I’m not a vegan, I do respect those who choose vegan diets and will occasionally share vegan-friendly recipes. However, I firmly believe our pets should be provided the nutrients they need, which includes animal proteins—no exceptions.

I’m not a nutritionist, and I’m not here to tell anyone what to eat, but I do want to share what works for me and my family based on my own experiences and research. In this section, you’ll find recipes that are hearty, healthy, and full of love—foods that give you the energy and vitality to thrive.

I’ll also be sharing recipes for your pets because I believe they deserve the best, too. Whether it’s homemade treats or nutrient-packed meals, I want to show you how easy it is to make natural, wholesome food for your furry friends. Keep an eye out for these pet-friendly recipes, which will be included alongside the ones for us humans.

One of our absolute favorites during the winter months is Cajun Chicken Noodle Soup. This dish not only warms us up but also keeps us healthy and fighting fit. It’s loaded with immune-boosting ingredients, and the spices keep our bodies warm on those cold, gloomy days. Plus, the garlic is a powerhouse for our immune system. We make it every couple of weeks, and I truly believe it’s why I haven’t been sick in the past two winters.

Why We Love Cajun Chicken Noodle Soup

We love this soup because it’s not only delicious but also packed with health benefits. The spiciness of the Cajun seasoning warms us up, while the garlic provides powerful immune support. With protein-rich chicken breast and nutrient-dense veggies, it’s a nourishing meal that leaves us feeling satisfied and energized. Plus, it’s creamy, comforting, and makes for great leftovers!

Here’s a breakdown of the health benefits of the main ingredients in the soup:

• Chicken breast: A lean protein that provides essential amino acids for muscle repair and immune system support.
• Yellow onion: Rich in antioxidants and sulfur compounds, onions help reduce inflammation and boost immunity.
• Cloves of garlic: Garlic is known for its antiviral and antibacterial properties, making it a powerful immune booster. It also helps with heart health and reduces inflammation.
• Green pepper: High in vitamin C, which helps protect the body against illnesses and supports a healthy immune system.
• Celery: Contains fiber and vitamins A, C, and K, supporting digestion, heart health, and reducing inflammation.
• Tomatoes: Rich in lycopene, an antioxidant that helps protect the body from oxidative stress and inflammation.
• Protein noodles (made with chickpeas): A great source of plant-based protein and fiber, which helps with digestion and keeps us full longer.
• Chicken broth: Hydrating and nourishing, it helps with joint health and soothes the digestive system.
• Heavy cream: Adds a creamy texture while providing a dose of healthy fats for energy and nutrient absorption.

Cajun Chicken Noodle Soup Recipe Template

Ingredients:

• 2 medium Chicken breasts (air chilled)
• Salt, pepper and paprika (to taste) 
• 6 tablespoons avocado oil (split)
• the Holy Trinity
  • 1 cup Yellow onion (diced)
  • 1 cup Green pepper (chopped)
  • 1 cup Celery (chopped)
• 3-4 Heads of garlic (minced)
• 15oz Tomatoes (diced or crushed)
• 8oz Protein noodles (made with chickpeas)
• 7-9 cups Chicken broth (1 cup for cooking chicken then the rest for soup)
• 2 cups Heavy cream

Instructions:

1. Cook the chicken: Season the chicken breasts with salt, pepper, and paprika. Sear on medium/high heat until golden brown (about 5 minutes, then flip. Reduce heat to medium/low then add 1/2-1 cup of chicken broth and cover. Cover, bring broth up to simmer, reducing heat if boiling, then cook until it reaches an internal temperature of 165° (about 15-25 minutes). Remove from heat and shred.*
2. Sauté vegetables: In your stock pot, add half the avocado oil and sauté the diced onion, green pepper, and celery until softened.
3. Add Garlic and Cajun seasoning: Add the minced garlic to the veggies and cook for a minute or two until fragrant. Stir in the Cajun seasoning and cook for an additional minute. 
4. Add broth and tomatoes: Pour in the remaining chicken broth (you can add less if you like less brothy soup, remember you still have heavy cream to add later) and diced tomatoes, stirring to combine. Bring the mixture to a simmer. **
5. Add noodles: Stir in the chickpea protein noodles and let them cook according to package instructions, usually for about 8-10 minutes. ***
6. Finish with cream: Once the noodles are cooked, turn off the heat and let cool for about 5 minutes. Pour in the heavy cream, stirring to create a creamy base.
7. Serve: Add the shredded chicken into the pot and stir everything together. Adjust seasoning to taste. Serve hot, and enjoy the comforting warmth of this soup!

*I find it’s easier to shred the chicken while it’s still nice and hot! There are two great ways to shred chicken that I will use: 1. Throw it in your kitchen aid mixer bowl, attach your paddle, and turn it on medium power for about a minute or two. 2. Place the chicken on your wooden or glass cutting board and shred with two forks! 

**We buy a large can of petite diced tomatoes for this. They sell no salt added and seasoned versions as well.

***If you like your noodles a little more well done like we do, cook your noodles first while your soup simmers. We cook them just under our preferred softness. 

Now this makes a lot of soup, easily 8-10 servings, so feel free to cut the recipe in half! I hope you enjoy making this soup as much as we do, and feel free to tweak the recipe to fit your preferences! It’s a perfect balance of spice, flavor, and nutrients that will help you feel nourished and energized throughout the winter months.

Stay tuned for more recipes, tips, and insights into how the foods we eat can truly fuel our bodies and improve our health. And don’t forget, there will be pet-friendly recipes to keep your furry friends healthy and happy too!