Food for Immune Health
by Courtney Lennon, LicAc
If you are feeling sick or just run down and exhausted...
General guidelines:
eat less (smaller meals are easier on an already taxed system!)
eat a simple, liquid-based diet
If you have chills:
vegetable or bone broth based soups, especially including parsnips, horseradish, scallions, and garlic
include teas made with fresh ginger root and cinnamon twigs
If you have a fever:
fruit or vegetable juices, fresh fruits, especially lemon juice and grapefruit
dishes with parsley, carrots, broccoli, and turnips
AVOID: excess sweets, salty foods, excess dairy, eggs, excess soy
Recipes for Immune Health
Congee
1 cup of rice simmered in 5-6 cups of water. Itβs better to use too much water than too little, and the longer it simmers for, the better!
Add any herbs, fruits, veggies or even meat that you would like, it can be sweet or savory!
With apricot kernel for coughs and asthma
With yogurt and honey to benefit the lungs
With thyme or thyme oil for bronchitis, whooping cough, croup, asthma
Greens with Garlic, Ginger, and Turmeric
Ingredients:
2 tablespoons of butter
2 tablespoons of coconut oil
1 bunch collard greens, chopped (approx 4 cups)1 bunch mustard greens, chopped (approx 4 cups) *mustard greens help clear chest congestion!*
Salt and ground pepper
1-2 tablespoons chopped garlic (approx 3 cloves)
1 tablespoon of fresh ginger
1 tablespoon grated fresh turmeric root or 1/2 teaspoon ground dried turmeric
Instructions:
Heat butter and oil in cast iron skillet over medium heat. (If using ground dried turmeric, add to hot oil and sautΓ© at this point, otherwise add ground turmeric root in next step.)
Add the greens and sprinkle salt and pepper over top.
SautΓ© greens for 30 seconds, then add garlic, ginger, and turmeric and stir together.
Reduce heat to medium-low and cook, stirring often until greens are soft.
Season with salt and pepper to taste before serving
