Cold and flu season is here! Fight them with a few tricks and the right food. Most important, simply wash your hands, especially when you come in from the outdoors.  Be sure to wash between your fingers to get rid of any hidden germs. Stand at least 4 feet away from anyone who is coughing or sneezing. Eat lots of fruit and vegetables to keep your immune system strong.  

An easy way to start: Get enough vitamin C. Our bodies cannot store Vitamin C. We need to get it every day. Boost your immune system naturally by eating a least one of these tasty fruit or veggies every day. 

• Citrus fruit is everyone’s favorite for Vitamin C. Oranges, tangerines, lemons, limes and clementines can give you your daily dose, but you need to eat 2 of them or drink an 8-ounce glass of juice.

• These fruits and veggies give you a lot more Vitamin C, plus other natural benefits for your body.

Peppers are powerful:

* Red Peppers have three times as much vitamin C as citrus and great for your skin.

* Chili peppers: ½ cup gives you twice the vitamin C.

* Green Peppers: Not as good as red, but still have twice as much vitamin C as citrus.

• Cauliflower, Broccoli, and Brussel sprouts: Low in calories, with more than twice as much vitamin C as citrus.  Plus, fiber to help your body run smoothly.

• Pineapple, mango, papaya, and guava all give you a super dose of vitamin C with a sweet juicy taste.

Yogurt, almonds and kiwis, kale, turmeric, and green tea all help your immune system.  Make sure you get one of these “cold fighters” every day to help your body stay strong.

Parent’s Secret Meals

RECIPE: BASIC CHICKEN SOUP

Science proves what mothers already know: This soup helps fight colds

INGREDIENTS

• 2 tablespoons butter, chicken fat or olive oil

• 1 large onion, chopped

• 2 large carrots, chopped

• Heaped tablespoon minced garlic (4 cloves)

• 2 bay leaves

• 1/2 teaspoon dried thyme

• 1-pound skinless, boneless chicken thighs (4 or 5 thighs)

• 8 cups chicken stock or broth, low sodium or use homemade stock

• 5 ounces egg noodles (or pasta of choice)

• Salt and pepper, to taste

TO MAKE:

• Melt butter in a large pot over medium heat. Cook onions and carrots, stirring every few minutes until the vegetables begin to soften; 5 to 6 minutes.

• Stir in the garlic, bay leaves, and thyme. Cook, for about 1 minute.

• Add the chicken and chicken stock, simmer.  Chicken thighs should be covered by the broth.  Bring the soup back to a low simmer;  partially cover the pot with a lid and cook, stirring a few times until the chicken thighs are cooked through; about 20 minutes. If the broth gets low, add a  more stock or a bit of water. Turn the heat to medium-low. 

• Salt and pepper, to taste. Transfer the cooked chicken to a plate. Stir the noodles into the soup and cook until done, 6 to 10 minutes depending on the type of noodles used.

• While the noodles cook, shred the chicken into strips or cubes. Slide the chicken back into the pot, taste the soup once more for seasoning. Adjust as needed.

Tips: Delicious ways to Build your Immune System

Make a Routine: Figure out what you need: Give yourself a quick “test”. For two weeks write down what foods you eat that contain vitamin C.  You may surprise yourself! Then figure out how to add the little bit you are missing. 

Almost all these fruits make a meat meal a bit tastier. 

• Try oranges with chicken or tangelos with pork

• Garlic makes everything tastier

• Toss extra red pepper, broccoli or cauliflower into soups or stews

• Snack on an orange or a clementine which ever is in season

• Hide some kale in  a smoothie

• Use yogurt on your cereal for breakfast

• Nibble on almonds; chop them into rice

Chicken Soup: Different Ways

When you have a cold, basic chicken soup is comforting.  When you want a hardy meal, try

Southwestern Chicken Soup. Add to basic chicken soup

• Add 1 ½ cups each of red pepper, green beans and corn, one can of beans ,one can of tomatoes

• Use a tablespoon of chili powder instead of thyme. Add gradually and taste

• Skip the noodles or use cooked rice

• Add a tablespoon of cilantro and lime to each bowl before serving

Asian Chicken Soup: Changing basic Chicken Soup

• Use 1 Tablespoon of sesame oil instead of butter

• Add 2 inches of ginger root, diced; 3 Tablespoons soy sauce

• Use ½ cup sweet potatoes, 1 head of broccoli and 3 green onions  for vegetables

• Serve with cooked rice, skip the noodles

• Use Chinese herbs: Ju Hua; Yu Jin, or Huang Gi instead of thyme

Try new ingredients: Add cauliflower, kale or your favorite greens.

HAVE FUN