Recipes for Boosting Immune Support

Seasonal Immune Boosting Soup

Ingredients:

1 large yellow onion

1-2 Tablespoons olive oil

10 Shitake mushrooms

1 - 2 Tablespoons minced ginger

3 carrots

4 cups vegetable broth

4 cups water

1 sweet potato (not yam)

1/2 head of broccoli

1/2 head cauliflower

1/4 cup flat-leaf parsley

1-2 Tablespoons sea salt

Directions:

Wash and prepare vegetables as follows: large dice the onion, Shitake mushrooms, ginger, carrots and sweet potato; chop broccoli and cauliflower into bite size pieces; finely chop parsley.

In bottom of large soup pot, heat 1 Tablespoon sea salt with olive oil; sauté onion, garlic and ginger until softened. Add mushrooms and carrots, cook 3-5 minutes before adding broth and water. Bring to a boil, then reduce heat to a simmer; add cauliflower and sweet potato. Cook 15-20 minutes until all vegetables are soft. Add broccoli and cook additional 5 minutes before adding parsley and any additional sea salt. 

Serve with whole grain bread or crackers and Simply the Best Hummus (recipe below).

Note:

This soup is nutrient dense high in fiber, Vitamins A & C and with vegetables known to promote anti-inflammatory processes, along with associated cancer-preventive activities from shitake mushrooms and cruciferous vegetables.

Simply the Best Hummus 

Ingredients:

1 15 oz. can garbanzo beans (chick peas)

2 Tbs. tahini

2 Tbs. olive oil

2 cloves garlic

1 small lemon, juiced

1 pinch sea salt

1/4 tsp. turmeric

1/4 tsp. oregano

Black pepper to taste

1/4 - 1/2 cup water (for consistency)

Directions:

In food processor combine beans, tahini, olive oil & garlic.  Cut lemon in half and squeeze juice into bean mixture; add water and seasonings, process until smooth.  Refrigerate.  Serve with fresh vegetables, whole grain bread or crackers, or use as a sandwich spread.

Note:

Tahini is a paste made from toasted, ground sesame seeds that is high in protein, fiber, magnesium and zinc all important nutrients that play significant roles in cell processes to support health and healing. By combining with garlic, lemon, turmeric and oregano added benefits of anti-inflammatory, anti-cancer and anti-viral nutrients make the resulting product one that strongly supports your immune system!

Kale Salad by Request!

A health promoting leafy green, kale deserves a prominent place on your menu. As one of the handful of cruciferous vegetables, kale has nutritional benefits in the form of carotenoids, flavonoids and Omega 3 fatty acids that help to reduce cancer risk. These nutrients support the body's detoxification system as antioxidant and anti-inflammatory compounds.  Here's one of my favorite recipes for kale that is sure to please and be requested again and again!


Kale Salad ~ by Request!

Ingredients:
6 cups Kale, loosely packed, roughly chopped
1/4 cup olive oil
Juice of 1 lemon
1/2 teaspoon minced garlic
1/8 – 1/4 teaspoon crushed red pepper 
Sea salt and black pepper, to taste
1/3 cup grated Parmesan cheese
1 Tablespoon sesame seeds

Directions:
Remove stems from kale and place leaves in a large bowl of water to rinse; spin or pat dry. Place cleaned, chopped kale into large bowl. In small bowl whisk together olive oil, lemon juice, garlic, salt, pepper and crushed red pepper. Pour over kale and toss well to coat leaves. Add Parmesan cheese and toss again. Let kale sit for 5 or more minutes; add sesame seeds and toss again. Serve and enjoy!

Serves: 4 

Recipe created by: Beth Schroeder, CHC 

For more recipes with information on many of the beneficial leafy greens, I recommend "Greens, Glorious Greens" by Johanna Albi & Catherine Walthers.

Summer Sweet Treat!

Summer gives so much bounty from fruits and vegetables at farmer's markets, produce aisles and backyard gardens. All that freshness sometimes gets into the hands of creative cooks who truly impress their guests. This recipe is from a friend of mine who combined just four ingredients to create the delicious frozen dessert that is a Summer Sweet Treat!

Creamy Mango Sorbet

Ingredients:

1 mango, ripe

2 Tablespoons maple syrup

1 lime, juiced

pinch of sea salt

fresh mint leaves (optional)

Directions:

Wash, peel and cut the mango into 1/2” cubes; place in a single layer in freezer bag and freeze solid (4-6 hours or overnight). 

When ready to serve, place the frozen mango cubes in a food processor and blend for 1-2 minutes. Add the maple syrup, lime juice and salt. Process for another 2-3 minutes until smooth and creamy. Garnish with mint leaves. Serve immediately.

Yield: 2-3 servings

Created by: Penny Friedberg, CHHC and founder of The Nourishing Kitchen