A Few of My Favorite Things

Cold Fighting Food This past weekend, I was not feeling well. Adrian took it upon himself to help me greatly. He decided to plan my column based on foods that would help me feel better faster. He created the grocery list, went shopping and then proceeded to cook every bit of this week‚s food. So a huge thank you must go to Adrian for all his assistance this week. It was much needed and greatly appreciated. Otherwise, there may have been no column this week.

There are several foods and spices that can naturally help your immune system. Kiwi contains an abundant amount of Vitamin C, 230% recommended daily intake (RDI) to be more precise, which stimulates the body‚s immune response. It‚s also rich in antioxidants which help eliminate free radicals within the body and reduce oxidative stress. Sweet potatoes contain Vitamin C and beta-carotene (Vitamin A), two of the strongest antioxidant vitamins. Both Vitamin A&C help regulate your immune system and boost our body‚s natural protection against infections. Honey has potent antibacterial effects. It has been known to suppress coughing and has potential antibacterial effects that stimulate the immune system making it work harder and more efficiently. Garlic is rich in Vitamin C, Vitamin B6, and Manganese plus some of the nutrients the body needs. It‚s also known to boost the immune system and reduce the severity of a cold and shorten the length of time you‚re sick. Ginger has anti-inflammatory agents that help with muscle soreness, joint pain, and stiffness. Ginger has a bioactive ingredient called Gingerol that inhibits the growth of many types of bacteria. It‚s used often to fight infections.

It may seem cliché, but chicken soup is scientifically proven to help fight your illness. It‚s full of vitamins, minerals, calories and protein. Your body needs larger quantities of these when fighting off anything from colds to flus to something more serious. It‚s also a great source of fluids and electrolytes to keep you hydrated. Chicken contains the amino acid cysteine. Cysteine breaks apart mucus and has anti-viral, antiinflammatory and antioxidant effects. Studies have shown chicken soup also inhibits the action of neutrophils, which are white blood cells that may cause symptoms such as coughing and a stuffy nose.

Broth is a great way to stay hydrated especially if you are not hungry from being sick. It‚s full of flavor without being overpowering and contains calories, vitamins and minerals such as magnesium, calcium, folate and phosphorus. , especially if you make your own. The richness of the broth will help you feel full even though you aren‚t actually eating anything.

Hot tea is great when you‚re sick and one of my favorite drinks when ill. It contains polyphenols, which are natural substances found in plants that may have a large number of health benefits. These range from antioxidant and anti-inflammatory action to anticancer effects. Tannins are one type of polyphenol found in tea. In addition to acting as antioxidants, tannins also have antiviral, antibacterial and antifungal properties.

While most people reach for orange juice due to the Vitamin C, there are foods that are higher in Vitamin C content and would be better for you. Barbados Cherries are the highest I found in my research at 913% of the RDI for just a half cup! Kakadu Plums are high at 530% DV but they are native to Australia and I have not seen them around here. Sweet yellow peppers contain 152% of the daily recommended intake of Vitamin C. Green chili peppers have 121% DV and are still higher than oranges! Guava is a good source of Vitamin C too at 140% DV and is becoming popular enough to find at Walmart most times. Papaya and strawberries are neck and neck at 97% and 99% respectively when eating a cup. Just to compare, 1 medium sized orange is 78% DV and that is pretty low by comparison to the above mentioned. Next time you want to fight the cold, consider something other than the orange and you just might get over it a little quicker.

With cold and flu season right around the corner, these recipes are ones to hang on to just in case you need them down the road. Take into consideration, the homemade chicken soup takes some time to put together, but it‚s well worth the wait. This week, make your grocery list and stock up on some specific foods and spices then meet me in the kitchen for cold fighters that will make you feel better fast!

Honey Glazed Turkey & Vegetables

1 1/2 lb. turkey tenderloin 6 red potatoes, diced 2 medium sweet potatoes, diced 2 cups green beans 2/3 cup dried cranberries 1 cup chicken broth 1/4 cup honey 1 tsp. minced garlic 1 medium sweet onion, diced Salt & pepper to taste Preheat oven to 350°F. Season tenderloin with salt and pepper and place in 9” x 13” pan. Add potatoes, green beans, and cranberries. Pour chicken broth over food in pan. Sprinkle with minced garlic, onions, and honey. Cover with foil and cook for one hour or until done.

Recipe adapted from farmwifecooks.com.

Baked Tilapia

4 filets frozen tilapia 2 Tbsps. avocado oil 1 Tbsp. minced garlic 1 pinch salt Ground white pepper to taste 3 dashes cayenne pepper 1 1/2 Tbsps. lemon juice 1/2 cup of parmesan cheese 1 Tbsp. chopped parsley Preheat oven to 425°F.. Arrange filets in a single layer in a baking dish. Top with oil and sprinkle garlic, salt, pepper, cayenne pepper and lemon juice over top of each filet evenly. Sprinkle Parmesan cheese evenly on top of tilapia. Top with parsley. Bake in oven about 10 minutes, or until fish is cooked through and flakes easily with fork. Serve immediately.

Recipe adapted from rasamalaysia.com.

Kiwi Cider

10 kiwi fruit 3 whole cinnamon sticks 1 tsp. of whole cloves 4 cups of cold water 3 Tbsps. of honey ½ tsp. turmeric Peel and slice 10 kiwis. Add sliced kiwi to 6-quart slow cooker. Add cinnamon sticks and cloves. Cover with water and set slow cooker on high for 2 hours. After 2 hours, use potato masher or whisk to break down fruit. Stir in turmeric. Return to low heat for an additional 2 hours. Turn off heat and drizzle in honey. Let cool for 1 hour. If you‚d like to strain the solids, allow to cool. Arrange large bowl under fine mesh strainer lined with cheesecloth. Strain all liquid into large bowl and discard solid contents. Garnish glass with cinnamon sugar and enjoy!

Recipe adapted from zespri.com

Homemade Chicken Soup

4-5lb whole chicken Water, just enough to cover chicken 6-7 red potatoes, diced 2 cups of carrots, diced 3 cups of corn 1 can of baby corn 2 cups of green beans 1 sweet onion, diced 2 Tbsps. minced garlic 2 Tbsps. garlic powder 2 Tbsps. onion powder Place chicken in large stock pot. Add water until it just covers chicken. Cover and heat over medium heat for 2 hours or until chicken is tender and comes off bone easily. Remove pot from heat and remove chicken into large bowl. Let it cool enough to handle. Shred chicken and return to pot. Add vegetables and seasonings and stir to mix well. Taste and adjust flavors if needed. Simmer another 2 hours. Taste and adjust flavors again if needed.

Note: Adrian put this recipe together with our favorite vegetables. Feel free to add to or replace something here with your own faves!