It's that time of year again--sore throats, coughs, runny noses. I love the idea of a 'health soup" to make regularly throughout the season. There are so many delicious, nutritious soups, and I make a wide variety of them. I saw this Health Soup in the New York Times cooking section, and I love how rich and substantial it is, and how the shitake mushrooms give a really nice immune boost.
I'm also a big fan of elderberry, and use a bunch of different syrups and products. My children especially love this one: Effer-C by Now. It helps fight the pathogens and keeps our immune systems strong.
This Chinese New Year is the year of the Fire Monkey--one that brings, passion, creativity and joy. Monkeys are adventurous, dynamic and natural born leaders. Because of these traits, this is promising to be an exciting year ahead. Here are a few things you can do to ensure a prosperous and healthy year:
Folklore says that there are some lucky foods to include in your New Year celebration:
Pineapple -- for luck
Apple, mango, and oranges -- for prosperity
Pomelo -- for longevity
Lemon -- to remove negativity
Papaya -- for good health
Feng Shui can increase your prosperity and abundance:
Declutter your workspace, getting rid of old files and completing unfinished tasks
Monkey charms can bring good fortune
Clean out your home of old belongings, as to make space for new and wonderful things to come
You can also wear new clothes, of bright happy colors. This will increase your good fortune. Loud joyous music and firecrackers can drive away evil spirits. This coming year is destined to be an exciting one--I wish you all peace, joy, abundance, and health for this coming year!
Summer time is here and the living is easy! More time outside in the sunshine is good for the body and the spirit, but can also deplete your body's fluids (the yin, in Chinese medicine). Here are a few easy eating tips to help nourish the yin and enjoy a happy hydrated summer:
Lemonade. Lemons are a natural astringent and will help your body hold on to its fluids. There's a reason why this is a summer classic.
Cucumbers are cooling in nature. Try adding a few to your water for a subtle flavored water.
Watermelon is 90% water and full of lycopene, which is an amazing antioxidant. And it's also pretty delicious!
Tomato season is in full force right now! We are having fun growing tomatoes on our roof deck. My girls are learning where their food comes from, and also how delicious it tastes when freshly picked. Tomatoes are also full of lycopene, lutein, and vitamin c.
Lettuces are also growing beautifully now. Choose dark leafy green for more nutrition. Lettuces have calcium, vitamins and minerals. This is a great time to prepare a big salad with all of your farmers market bounty.
The past few weeks have not been so fun in my house--a mix of coughs, fevers, boogies, fatigue, and sore throats. Both kids and grown-ups have been knocked out by the season's germs. Hopefully you've avoided the flu monster so far, but in case you should encounter it, arm yourself with these remedies to help you get better quickly.
Gan Mao Ling is a traditional Chinese formula used to treat early stages of colds and flu. When taken at the first sign of symptoms, it can alleviate sore throats, nasal congestion, cough, and headaches. It can also be used for upper respiratory infections and mild brochitis.
Elderberry syrup has amazing immune support properties. It is antiviral, antibacterial, immunomodulatory, antioxiant, and anti-infammatory. A randomized, double-blind, placebo-controlled studyfound that patients with infulenza recovered 4 days quicker if they took elderberry syrup. In our house we take it daily as preventive and many times per day if sick. It tastes delicious so even the little kids can take it.
Of course, staying hydrated is key. Hot water with lemon and honey and chicken soup are both consumed by the vat in our house. Saline for nasal congestion is extremely helpful for the little ones. And rest rest rest! Sleep is restorative time, so give yourself plenty of it.
I'm not much of a baker. I prefer the creativity and lack of precision of cooking. And being gluten-free usually means that desserts are less than delicious. However, today I decided to try something new. It is Rosh Hashana, the Jewish New Year. Apples and honey symbolize the wish for a sweet new year. It is also the beginning of fall, and with that comes the fall harvest. Apples were my inspiration for this seasonal tart.
This recipe is fairly easy to execute, and absolutely delicious to eat. My 3 year old and gluten loving husband can attest to this. I must admit, I cheated with a store bought gluten-free tart shell. But the results are amazing-- not too sweet, a little crunch, and overall it's just delicious. Try it!
APPLE TART WITH ALMOND TOPPING (GLUTEN-FREE)
by Martha Rose Shulman, New York Times, November 11, 2013
3 large apples, preferably Braeburn or Fuji, peeled, cored, and cut in 1/2 inch dice (500 grams diced cored apples)
1 tablespoon freshly squeezed lemon juice or lime juice
1 tablespoon unsalted butter
1/4 cup turbinado sugar, also known as sugar in the raw (50 grams)
1 1/2 teaspoons vanilla
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup egg whites (60 grams)
2 tablespoons sugar, preferably organic white or brown sugar (30 grams)
1/2 cup slivered almonds (50 grams)
1 9-inch gluten free dessert pastry (or other pastry of your choice), fully baked
1. Preheat the oven to 350 degrees. Toss the apples with the lemon juice in a medium bowl. Line a sheet pan with parchment.
2. Heat a large frying pan over high heat and add the butter. Wait until it stops foaming and is becoming light brown, and add the diced apples, turbinado sugar, vanilla, cinnamon and nutmeg. Spread the apples in a layer and cook without moving them for a couple of minutes, then turn the heat to medium-high and sauté, moving the apples around in the pan, until golden brown, about 5 to 7 minutes. Scrape out onto the lined sheet pan and allow to cool completely.
3. Spread the cooled apples evenly over the pre-baked tart shell.
4. Make the almond topping. Beat the egg whites lightly in a bowl, just until slightly foamy. Whisk in the sugar and stir in the almonds. Spread evenly over the apples.
5. Place the tart on a sheet pan and bake in the preheated oven for 30 minutes, or until the crust and topping are golden brown. Remove from the oven and cool on a rack.
The CDC released a new study listing the top foods in preventing disease, calling them 'Powerhouse" fruits and vegetables. And kale doesn't even break into the top 10! Try to include some of these to reduce your risk of chronic disease. Here are the top 10:
While the FDA has banned GMO's (Genetically Modified Organisms) from our food, they still exist! They lurk in processed foods, lots of snack foods, 'convenience' foods (although I have to ask, what is more convenient than a banana, really?). In fact, anywhere you see the word "Hydrogenated" you can bet it has GMO's in it.
GMO's wreak havoc on the body. Since they are not real food, they increase inflammation, raise cholesterol, slow metabolism, and promote overall toxicity and dis-ease. In fact, if you put butter and margarine side by side, a fly won't even touch the margarine--it's not even recognized as food! So do yourself a favor, and only eat REAL FOOD!
Nausea, that uneasy queasy feeling, can affect people for many different reasons. Clinically I see it often associated with early pregnany, cancer treatments, and with migraines. Acupuncture can be very helpful, but in between treatments I have found this recipe to be extremely effective. If you get nausea, it's definitely worth a try.
Ginger is called Sheng Jiang in Chinese. It is used in many classical formulas. In this case I am taking advantage of the fact that it warms the center. Honey is called Feng Mi in Chinese. It tonifies the Spleen and Stomach. When combined with the ginger, this simple remedy is very effective.
GINGER HONEY TONIC
Makes: 3-4 cups Time: 45 minutes
2 cups ginger, chopped 4 cups water 3/4-1 1/2 cups local honey, to taste
1. Gently simmer ginger and water in a heavy bottomed pan for 30 minutes. Allow to cool to room temperature. 2. Pour ginger tea through a strainer to discard ginger pieces. 3. Add honey and stir vigorously. 4. Store in the refrigerator. Use as a base for ginger ale, cocktail mixer, addition to hot tea, or sip as a health tonic.
Fall is my favorite time of year. And soup is one of my favorite things to cook (and eat!). So it would make sense that I love fall soups. And one of my very favorites is this carrot soup by Deb Perelman at the Smitten Kitchen. It is easy to cook, quick, and absolutely delicious.
CARROT SOUP WITH TAHINI AND CRISPED CHICKPEAS
2 tablespoons (30 ml) olive oil 2 pounds (905 grams) carrots, peeled, diced or thinly sliced 1 large onion, finely chopped 4 regular or 6 small garlic cloves, peeled and smashed 1/4 teaspoon ground coriander 1/2 teaspoon ground cumin 1/2 teaspoon table salt, plus more if needed Pinch of Aleppo pepper or red pepper flakes 4 cups (945 ml) vegetable broth
Crisped chickpeas 1 3/4 cups cooked chickpeas, or 1 15-ounce (425-gram) can, drained, patted dry on paper towels 1 generous tablespoon (15 ml or so) olive oil 1/2 teaspoon coarse salt 1/4 teaspoon ground cumin
Lemon-tahini dollop 3 tablespoons (25 grams) tahini paste 2 tablespoons (30 ml) lemon juice Pinch or two of salt 2 tablespoons (30 ml) water
Heat two tablespoons olive oil in heavy large pot over medium heat. Add carrots, onion, garlic, coriander, cumin, salt and pepper flakes and sauté until they begin to brown, about 15 minutes.
Meanwhile, heat your oven to 425 degrees F. Toss chickpeas with one tablespoon olive oil, salt and cumin until they’re all coated. Spread them on a baking sheet or pan and roast them in the oven until they’re browned and crisp. This can take anywhere from 10 to 20 minutes, depending on the size and firmness of your chickpeas. Toss them occasionally to make sure they’re toasting evenly.
Once vegetables have begun to brown, add broth, using it to scrape up any bits stuck to the bottom of the pot. Cover pot with lid and simmer until carrots are tender, stirring occasionally, about 30 minutes.
Meanwhile, in a small dish, whisk together tahini, lemon juice, salt and water until smooth with a yogurt-like consistency. If more liquid is needed to thin it, you can add more lemon juice or water, a spoonful at a time, until you get your desired consistency.
Puree soup in a blender or with an immersion blender until smooth. Ladle into bowls. Dollop each with lemon-tahini, sprinkle with crisped chickpeas and garnish with chopped parsley.
A new study, published this week, shows that both blueberries and red grapes have significant immune-building properties. Researchers at Oregon State University discovered that both fruits contain beneficial compounds. Blueberries contain pterostilbene, while red grapes contain resveratrol. Both compounds, when combined with Vitamin D, increase the body's immunity. So eat up!