Thai Coconut Chicken Soup with Brown Crispbread

Kcal: 410 |

P: 32 |

F: 15 |

C: 39 |

Fiber: 8

Ingredients

Chicken breast: 100g (3.5 oz, thinly sliced), Coconut milk (light or regular): 150ml (2/3 cup), Water: 200ml (3/4 cup), Mushrooms: 75g (3/4 cup, sliced), Red bell pepper: 50g (1/3 medium, thinly sliced), Ginger: 10g (2 tsp, grated), Garlic: 6g (2 cloves, minced), Lemongrass: 5g (1 stalk, bruised), Lime juice: 15ml (1 tbsp), Fish sauce: 8ml (1.5 tsp), Red curry paste: 8g (1.5 tsp), Olive oil: 5ml (1 tsp), Green onion: 10g (1 stalk, sliced), Fresh cilantro: 10g (2 tbsp, chopped), Salt: to taste, Black pepper: to taste, Lime wedge: for serving, Brown crispbread: 30g (about 2 pieces)

Nutritional info:

Meal Type: dinner

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. In a medium saucepan, heat 5ml olive oil over medium. Add 10g grated ginger, 6g minced garlic, and 5g bruised lemongrass; sauté for 1 minute until fragrant. 2. Stir in 8g red curry paste and cook 30 seconds. Add 200ml water and 150ml coconut milk, bring to a gentle simmer. 3. Add 75g sliced mushrooms and 50g thinly sliced red bell pepper; simmer 3 minutes. Add 100g thinly sliced chicken breast and cook 5-6 minutes, until chicken is just cooked through. 4. Stir in 8ml fish sauce, 15ml lime juice, and season with salt and black pepper to taste. 5. Remove lemongrass. Ladle soup into a bowl, top with 10g sliced green onion and 10g chopped cilantro. 6. Serve hot with a lime wedge and 30g brown crispbread on the side.

Menopause Benefits

This aromatic Thai soup delivers ergothioneine from mushrooms that protects cells from oxidative stress during menopause. Chicken provides tryptophan that serves as a precursor for serotonin production, supporting mood balance. Mushrooms contribute vitamin D, which enhances calcium absorption for bone strength. Coconut milk delivers lauric acid that supports immune function through antimicrobial properties. Bell peppers provide vitamin C that enhances collagen synthesis for skin elasticity. Ginger contributes gingerols that support comfortable digestion through enhanced motility. Lemongrass delivers citral that supports lymphatic circulation for optimal fluid balance. Lime juice provides citric acid that enhances mineral absorption for optimal nutrient utilization. Fish sauce contributes iodine that supports thyroid hormone production for optimal metabolic rate. Green onions deliver chromium that enhances insulin sensitivity for stable energy levels. Fresh cilantro provides chlorophyll that supports natural detoxification pathways. Brown crispbread contributes beta-glucans that support healthy cholesterol levels for cardiovascular wellness. This warming soup enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality.

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