As with all flu seasons, and especially this season, I think it is important to review the things that we can control. In our quest to be the healthiest we can be, we can do the following, get good sleep shooting for 8 hours a day. Give your body a chance to rejuvenate through restorative sleep. Wash your hands, wash your hands, wash your hands. Do everything the CDC and local authorities are advising. Fuel your body with the best foods possible.
Today we will look at foods that are great for your immune system. If you have a compromised immune system or an autoimmune disease, you are used to doing this. Let's look at those good foods to keep us healthy.
Before we get to the good stuff let's look the foods to avoid:
sugar and other sweeteners - read your labels - sugar hides in all kinds of foods like salad dressings, sauces, breads, condiments, pizza sauce, etc.
processed foods - you know these - long ingredient lists with words you cannot pronounce
hydrogenated oils - canola, vegetable, corn oils are highly inflammatory - go with coconut oil, EVOO, ghee
Here is the good stuff:
Get your slow cooker out and let it do its thing. If you don't have time try powdered bone broths like Ancient Nutrition, Jarrow Formulas or Great Lakes gelatin and collagen.
Whether you make your own, or buy it in a box or in a powder, bone broth will do you good. It is so good for you gut (where your immune system lives). A soothing cup will become your go-to drink.
4 pounds chicken necks/feet/wings
3 carrots, chopped
3 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
1 teaspoon whole peppercorns
3 tablespoons apple cider vinegar
2 bay leaves
3 sprigs fresh thyme
5–6 sprigs parsley
1 teaspoon oregano
18–20 cups cold water
Place all ingredients in a 10-quart capacity slow cooker.
Add in water.
Simmer for 24–48 hours, skimming fat occasionally.
Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.
Use within a week or freeze up to three months.
Up your vitamin C along with fiber and antioxidants with citrus to boost your immunity. Try this smoothie along with lime juice in your water, lemon juice on your salad, grapefruit snack or in your salad.
1 cup frozen mango chunks
juice of 1 lemon
1/2 teaspoon ground turmeric
1/4 teaspoon ground cayenne pepper
3/4 cup fresh squeezed orange juice
2 teaspoons fresh grated ginger
1 small raw red beet, chopped
1 cup frozen raspberries
1 cara cara orange, blood orange, or grapefruit, peeled and segmented
1/2 cup pomegranate juice
honey to taste (optional)
In a blender, combine the mango, lemon juice, turmeric, cayenne, ginger, and orange juice. Blend until completely smooth, adding more honey if needed to sweeten. Pour into a tall glass
Rinse the blender out. Combine the beets, raspberries, orange, and pomegranate juice. Blend until smooth and creamy, adding more pomegranate juice if needed to reach your desired consistency. Pour over the mango mixture and stir gently to swirl. Top with seeds, if desired. Enjoy!
Cauliflower, broccoli, bok choy, cabbage, kohl rabi, kale, turnip, Brussels sprouts. There are so many to choose from that you are bound to find a favorite. Cruciferous vegetables protect your gut from intestinal pathogens.
Enjoy them raw, roasted, pureed into soup, fritters, steamed.
2 tbsp extra-virgin olive oil
1 yellow or white onion diced
3 cloves garlic minced
1/4 tsp ground black pepper
1/4 tsp red pepper flakes
8 oz Yukon gold potatoes peeled and cubed (or other waxy potatoes)
16 oz kohlrabi peeled and cubed
4 cups low-sodium vegetable broth
1 bay leaf
fresh herbs (optional, for serving)
In a stockpot, heat the olive oil. Add the onion and a pinch of salt, and cook with occasional stirring until the onion is softened but not browning, 4 to 5 minutes. Add the garlic, black pepper, and red pepper flakes, and cook for another 60 seconds or until the garlic is fragrant.
Add the cubed potatoes and kohlrabi, stirring to combine, and cook for about 1 minute. Add the vegetable broth and bay leaf. Bring the mixture to a boil, then reduce it to a simmer. Continue to cook, stirring occasionally, until the kohlrabi and potatoes are tender, about 20-25 minutes.
Remove the bay leaf. Use an immersion blender to puree the soup until smooth; or transfer to a blender or food processor and puree in batches. Season to taste with additional salt, pepper, and olive oil; serve warm.
SPINACH GARLIC GINGER
All three ingredients here pack a big benefit for your gut. Good gut good health.