Eat Right: Charge into Spring with Immune-boosting Foods
Spring brings the opportunity for New Jammies families to welcome the new season feeling refreshed. We say goodbye to the stuffy head colds, high fevers and sore throats of winter, taking an holistic approach to health with immune-boosting foods. Whether it’s garlic soup as a natural immune-supporting remedy or apple slices with almond or peanut butter for protein, these recipes harken back Spring’s fresh take at a healthy life.
Soothing Garlic Soup
Makes 6 servings
The wellnessmama.com website offers “simple answers for healthier families,” and this soothing and immune-boosting recipe that blogger Katie found in an old French cookbook was a pleasant, healthy surprise.
“What surprised me most is the delicious and savory flavor of this soup,” she said. “I expected an overpowering garlic taste, but the added step of roasting the garlic creates a rich and almost slightly sweet flavor.”
4-5 heads of garlic (45-50 cloves)
1/4 cup high quality olive oil
4 tablespoons butter
1 quart of chicken broth
2 cups of coconut milk or other milk of choice
1 teaspoon dried thyme leaf or 2 teaspoons of fresh
1 teaspoon dried oregano leaf
1 teaspoon dried basil leaf
1/2 teaspoon salt
1/2 teaspoons black pepper
2 tablespoons fresh minced parsley leaf (optional)
1/4 cup chopped fresh chives (optional)
1 fresh lemon (for garnish)
1. Preheat the oven to 350 degrees.
2. Cut the heads of garlic in half across the cloves but do not peel them.
3. Pour the olive oil into an oven safe dish and place the garlic head halves cut side down on the dish.Cover with an oven safe lid or foil.
4. Roast for 45 minutes to 1 hour or until garlic cloves are fragrant and starting to brown. To remove the garlic cloves, carefully pick up the shell of the garlic heads. The cloves should slightly stick to the pan, making peeling easy.
5. While garlic is roasting, melt butter in a large pot and add sliced onions. Saute over medium heat, stirring constantly until onions are translucent and golden. Add thyme, oregano, basil, salt and pepper and saute for 2 minutes.
6. When garlic is done roasting, add peeled cloves to the onion mixture in the pot.
7. Add chicken broth and bring to a simmer. Simmer for 15 minutes.
8. Reduce heat to low and add coconut milk or other milk.
9. Using a stainless steel immersion blender, carefully blend the soup until smooth.
10. Serve warm. Garnish with fresh parsley and chives and squeeze a lemon wedge over each bowl.
Turmeric Chicken and Brown Rice Soup
Courtesy Urban Kitchen Apothecary
The blog site Urban Kitchen Apothecary was created by a health-supportive chef, culinary wellness educator, and all-around holistic lifestyle guru based in New York City. In her pantry, founder Nancy houses “fresh and dried herbs and spices, sea vegetables, medicinal mushrooms, superfoods of both the common and exotic varieties, and all matter of tinctures and concoctions … to enhance both the flavors and medicinal properties of my culinary creations (hence the name of this blog).”
According to Nancy, her recipe for chicken and rice soup is easy to make, and gets better over the next couple of days after it’s made. Also it freezes well.
“The brown rice creates a rich, velvety broth and makes the soup more hearty and satisfying; ginger, garlic and turmeric are ultra-soothing, antiviral and immunity-boosting; and lemon is the perfect zesty finishing touch and adds a boost of much-needed vitamin C,” Nancy says.
2 large onions, one cut into quarters and the other diced (divided)
2 large carrots, one cut into chunks and the other diced (divided)
4 celery stalks, 2 cut into chunks and the remaining stalks diced (divided)
1 small fennel bulb, trimmed and diced (if stalks are attached save them for the broth)
10 large garlic cloves, 5 peeled and left whole, 5 peeled and sliced (divided)
5 slices of fresh ginger + 1-inch piece of ginger, chopped (divided)
2-1/2 pounds chicken parts (bone-in breasts and/or thighs)
1 jalapeno, chopped
1 teaspoon ground turmeric
1/2 teaspoon ground coriander seed
pinch of red chile flakes (optional)
2 bay leaves
Piece of Parm rind
2 cups cooked brown rice
juice of 1 lemon, plus wedges for serving
chopped fresh parsley
salt and black pepper
1. To make the soup base, combine quartered onion, carrot chunks, celery chunks, fennel stalks and trimmings, whole garlic cloves, ginger slices, and chicken parts in a soup pot. Add water to cover (about 8 cups) and 1/2 teaspoon salt. Bring to a boil, reduce heat and simmer, partially covered, for about 1 hour. Remove chicken pieces with tongs and set aside. Remove vegetables, garlic and ginger with a spider or slotted spoon and discard.
2. Add chopped onion, carrot, celery, fennel, garlic, ginger, jalapeño, turmeric, coriander, chile flakes, bay leaves, Parm rind and brown rice to the pot. Simmer uncovered until vegetables are tender, about 30 minutes.
3. When cool enough to handle, remove skin and bones from chicken. Shred meat into bite-sized pieces and add to soup. Cook for an additional 10 minutes.
4. Stir in lemon juice and season with salt and pepper to taste. Serve with a drizzle of olive oil, chopped parsley and lemon wedges.
20-Minute Rainbow Vegetable Spring Rolls
Makes 6 spring rolls
This fresh recipe for vegetable spring rolls are perfect for a light lunch, healthy snack or easy-to-make appetizer. Colorful and full of flavor, these naturally vegan spring rolls include mango, high in Vitamins C & A. “The large amounts of Vitamin C act as a great immune booster. Carrots are loaded with antioxidants and a great source of Vitamin A. Bell peppers are packed with vitamins and fiber. Also a great source of antioxidants. The scallions’ Vitamin K and fiber make this a good choice for the spring rolls. Red cabbage is rich in vitamins, fiber and antioxidants,” says the recipe on chefsavvy.com.
6 spring rolls wrappers
½ cup bell peppers (I used yellow, red and orange bell peppers)
½ cup red cabbage, shredded
½ cup scallions
½ cup mango, sliced
½ cup carrots, julienne
Sweet and Spicy Chili Sauce
2 tablespoons low sodium soy sauce
¼ teaspoon sweet chili garlic sauce
½ teaspoon sriracha
¼ teaspoon honey
1 tablespoon canola oil
1. Place 1 spring roll wrapper at a time in a bowl of warm water for 5-10 seconds until it softens up a bit. Place it on your work surface and add a handful of each veggie in the top center of the wrapper leaving enough space at the top to roll. (Do not over stuff)
2. Fold the edge closest to you over the toppings and tuck the sides in and over the portion you just rolled. Roll away from you making sure to keep the spring roll tight. Repeat until you have used up all of the filling. Should make about 6 rolls.
3. Serve immediately with the Sweet and Spicy Chili Sauce. Cover with a damp cloth so they do not stick together if you won’t be serving them right away.
Sweet and Spicy Chili Sauce
1. Add soy sauce, chili garlic sauce, sriracha and honey to a small bowl.
2. Slowly whisk in oil in a slow and steady stream.
3. Serve immediately with the spring rolls. If the sauce separates give it a quick whisk.
Chocolate-Peanut Butter Granola Apple Bites
Makes 16-20 wedges
Courtesy The Comfort of Cooking
2 apples, sliced into wedges
1/4 cup peanut butter
1/4 cup granola, your favorite
1/4 teaspoon ground cinnamon, for sprinkling
Semisweet chocolate chips, optional*
1. Coat tops of apple wedges in peanut butter and sprinkle with granola and cinnamon.
2. Melt chocolate chips in the microwave, stirring in 30 second increments until melted. Be careful not to overheat.
3. Drizzle wedges with melted chocolate, set on a large platter and serve.
To substitute the chocolate drizzle, you can sprinkle mini chocolate chips on top of the wedges. Or, leave the chocolate out altogether. They’re still delicious!
If not eating immediately, brush each side of apple wedges with a little lemon juice to avoid browning.
Peanut Butter Love
Health Ambition offers the Top 8 Health Benefits of Peanut Butter, starting with protein. “As a protein-rich food, when you eat peanut butter you feel fuller for longer. Additionally the protein is also good for building and repairing muscles, which is especially important if you work out a lot,” says Chief Editor Helen Sanders.