Soups
Chayote, Flower Mushroom & Chicken Breast Soup
Traditionally a nourishing, light soup for those mindful of the 'three highs'
Why people make this soup
The “three highs” — high blood pressure, blood sugar and cholesterol — are the city’s most common “rich-living” troubles, fed by heavy, rich food, too much sitting and too little exercise. Diet matters a great deal here. Bro Niu’s advice: move more, and keep meals light in oil, salt and sugar with calories in check — though going too plain or too one-sided isn’t good either, lest you become undernourished. So this soup aims for the balance: nourishing yet light, and friendly to those watching the three highs.
Who it suits / who should be cautious
- Good for those mindful of blood pressure, blood sugar and cholesterol, and for those feeling generally run-down
- Also suited to those with sluggish digestion, chest fullness or bloating
- Suitable for general family use
Why these ingredients (the food-therapy logic)
- Chayote (he zhang gua): among the most well-rounded gourds — rich in protein, calcium, vitamin C and fiber, and low in sodium; traditionally moves qi, harmonizes the middle and soothes the liver
- Flower mushrooms (hua gu): rich in vitamins and minerals, including vitamin D
- Lotus seeds (lian zi): traditionally strengthen the spleen and harmonize the stomach
- Ginger (sheng jiang): warms and rounds the flavor
- Chicken breast (ji xiong rou): high in protein, low in calories
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Chayote | 1–2 | Peel, cut into chunks |
| Flower mushrooms | 4 | Soak soft, trim stems |
| Lotus seeds | ~40 g | Rinse |
| Ginger | 1 slice | |
| Chicken breast | 1 | Chop, blanch |
Method
- Peel the chayote and cut into chunks.
- Soak the flower mushrooms until soft and trim the stems; rinse the lotus seeds.
- Chop the chicken breast and blanch it.
- Simmer everything in 8 bowls of water about 1.5 hours, down to 4–5 bowls.
Bro Niu’s tips
This soup is also very suitable for those with sluggish digestion, chest fullness, bloating, or liver-stomach discomfort.
Published May 29, 2025 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 2 min read.
