Queen Camilla's go-to lunch dish is full of health perks and it's easy to make
A recipe enjoyed by the Royal Family has been hailed as a 'powerhouse' of health perks, thanks to the inclusion of a specific vegetable that is often linked to cancer prevention.
Tom Parker Bowles has revealed a cherished Royal Family recipe that his mother frequently enjoys for lunch. Known as 'Queen Camilla's Chicken Broth,' this versatile dish comes with two seasonal variations: a robust winter version and a lighter summer one packed with superfoods.
In his book, Cooking and The Crown, Tom praised the adaptability of the recipe and encouraged readers to personalise it. "This is Queen Camilla's lunchtime staple," he penned.
"In winter, carrots, thinly sliced cabbage and potatoes provide the substance, while in spring and summer, broad beans, peas, spinach and runner beans take their place. But feel free to toss in whatever you fancy, from chopped artichoke hearts, to asparagus, swede, watercress and green beans."
For those eager to try some Royal fare, Tom provided the ingredients required for four servings:.
Chicken thighs
Lemon (for the juice)
Dash of salt, Tabasco and pepper
Parmesan
Chicken stock
If you're preparing the summer version, add:.
Runner beans
Broad beans
Spinach
Peas
Or, for the winter version, add:.
Potato
Carrot
Savoy cabbage
Celery stick
The cooking process is straightforward. Begin by bringing 1.5 litres of stock to a boil, then reduce the heat by a third.
Next, add the chicken, which should be roasted and shredded beforehand, followed by a variety of greens.
When the dish is nearly done, a squeeze of lemon juice, salt, pepper, and Tabasco can be added according to preference. Helen Bell, a nutrition expert at Help and Advice, highlights that Queen Camilla's recipe is not only adaptable but also high in fibre, which is beneficial for gut health.
Furthermore, she highlighted that spinach, a key ingredient in the summer soup, is renowned as a nutritional titan, particularly lauded for its possible benefits in helping to regulate blood pressure. In her discussion with the Express, she detailed: "The ingredient list for [the] chicken broth is quite robust and varied, which can contribute to a well-rounded flavour profile and nutritional content.
"Spinach is indeed known for its potential benefits in managing high blood pressure. It is rich in nitrates, which can help dilate blood vessels, improving blood flow and reducing blood pressure. I have often recommended incorporating spinach into diets for individuals looking to manage their blood pressure naturally."
Further expounding on the virtues of spinach, she added: "Aside from this, spinach is a powerhouse of nutrients, including vitamins A, C, and K, as well as iron and calcium. Its antioxidant properties make it beneficial for overall health and well-being."
Research papers, including one from 2007, even suggest an association between eating spinach and a lowered risk of certain cancers, such as an 'aggressive form of prostate cancer being inversely related to increased spinach consumption'.
Nevertheless, Helen pointed out the importance of further investigation, noting: "There is ongoing research into the anti-cancer properties of spinach."
She stated: "In my view, incorporating spinach as part of a balanced diet rich in a variety of fruits and vegetables can contribute to overall health and may play a role in reducing the risk of certain cancers. However, it's important to recognise that more research is necessary to understand the extent of these benefits fully."
She then added: "I would consider this chicken broth a healthy dish due to its diverse range of ingredients that provide various nutrients. The combination of protein from chicken, vitamins and minerals from the vegetables, and healthy fats from the parmesan creates a nutritionally balanced meal.
"However, I always recommend moderating the amount of salt and being mindful of portion sizes to maintain a healthy lifestyle. In my experience, dishes like this can be both nourishing and satisfying if consumed as part of a varied and balanced diet."
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