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. It’s 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 sauté at this point, otherwise add ground turmeric root in next step.)

• Add the greens and sprinkle salt and pepper over top.

• Sauté 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