Hearty Winter Chicken Stew for Immunity, Hydration & Cold-Weather Comfort

recipenutrition

27 Nov

Every winter, there’s one recipe I come back to again and again, this immune-supportive chicken stew. It has been a favourite of mine for as long as I can remember, and I make it every year the moment temperatures drop or viruses begin their predictable seasonal tour.

It’s deeply hydrating, full of protein and fibre, rich in minerals and antioxidants, and somehow always exactly what my body wants when I feel run-down or depleted.
And the best part? It’s incredibly simple. You can have a nourishing, fragrant, winter-perfect pot simmering on the stove with almost no effort, which matters on the days when you’re tired, busy, or not feeling your best.

This is the kind of food that helps you stay well.

Why This Chicken Stew Works So Well in Winter

1. Hydration + minerals

Winter often leaves us more dehydrated than we realise, central heating, cold air and reduced water intake all play a part. This stew delivers hydration in the most comforting way, with electrolytes and minerals from root vegetables, greens and broth.

And when you use organic carrots, you get an added benefit: research shows they can contain up to 60% more minerals than non-organic. You can taste the difference, and genuinely feel it in the depth and sweetness they bring to the broth.

2. Protein for recovery and resilience

Chicken provides amino acids needed for immune cells, muscle repair and steadier blood sugar — especially useful when your appetite is lower but you still need nourishment.

3. Gentle immune support

Garlic, thyme, rosemary and kale all bring antioxidants and compounds that support the immune system while lowering inflammation.

4. Organic chicken stock matters

For this recipe, I always recommend using organic chicken broth or stock, ideally from organic, free-range bones.
Why?
Because bones store minerals, and unfortunately, that can include heavy metals when animals have been raised in lower-quality conditions. Organic farming standards reduce this risk significantly, meaning you’re getting a purer, cleaner broth with higher nutrient density.

It’s a small detail that makes a big difference for winter wellness.

The Recipe

Hearty Organic Winter Chicken Stew
Serves: 6–8
Time: 1 hr 30 min (mostly hands-off)
Best for: winter immunity, hydration, batch-cooking, cold season nourishment

Ingredients

1 whole organic chicken (approx 1.3–1.6 kg)

1 tbsp extra virgin olive oil
1 large yellow onion, chopped
3 ribs celery, chopped
3 cloves garlic, chopped
1 tbsp fresh thyme
2 sprigs fresh rosemary
3 large carrots, chopped
(organic carrots contain up to 70% more minerals — and you really can taste the difference)
3 large parsnips, chopped
2 large handfuls shredded kale
1 litre organic chicken stock (you can dilute slightly if preferred)
150 ml dry white wine
Sea salt & black pepper
Optional: cooked or blended sweet potato to serve with at the end

1. Prepare the base

Heat the olive oil in a large deep pot.
Sauté onion, celery and garlic with thyme and rosemary for 5 minutes until softened and fragrant.

2. Add the whole chicken

Place the whole chicken directly into the pot, breast-side down. Pour in the white wine and organic chicken stock so that the chicken is mostly submerged (it’s fine if the top sticks out slightly). Add a good pinch of salt and pepper.

3. Add root vegetables

Add the carrots and parsnips around the chicken and bring everything to a gentle boil.

4. Simmer

Reduce heat to low, cover with a lid and simmer for 1 hour, turning the chicken halfway if possible.

5. Remove and shred

Lift the chicken carefully onto a board, remove skin and bones, shred the meat, and return all the meat to the pot.

6. Add the greens

Stir in the kale and simmer for a final 5 minutes until softened.

7. Taste + finish

Season to taste, adding more salt, pepper, or lemon for brightness.
Optional: stir through mashed sweet potato for extra creaminess and fibre. Serve warm, ideally with sourdough or a spoon of sweet potato on top.

Why Using a Whole Chicken Is So Nourishing

Higher nutrient density: simmering the bones releases collagen, glycine, minerals and amino acids essential for immunity and gut health.
Better flavour: the broth becomes richer, deeper, silkier.
Organic bones = lower heavy metal load: choosing organic significantly reduces contamination risk and increases mineral purity.
Zero waste: you use the whole bird — meat for the stew, bones for extra broth if you continue simmering them later.