Immune-Strenghtening Soup

After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of acquiring the virus they likely have. Luckily, Louisa, my 3 month old, is happy and healthy thanks to trusty mama's milk.

I have long-lived by the philosophy, "Let food be thy medicine and medicine be thy food." While herbal tinctures and nutritional supplements are effective, I prefer to start with food as medicine at the beginning of an illness and then add in appropriate natural therapies if needed.

The Health Benefits of this Soup

This soup is full of vital nutrients that support a healthy immune system. The lemon juice provides vitamin C and aids in the absorption of Iron from the green leafy vegetable, kale. Ginger, garlic, and onion are all anti-microbial and anti-inflammatory, which will help fight off the pathogen and decrease the resulting inflammation. I add the garlic at the end (as opposed to sauteeing it in the beginning with the onion) because its anti-microbial effects are most potent when raw. In addition to ginger, garlic, and onions, turmeric is also a potent anti-inflammatory herb. Mushrooms, specifically shitake, have many medicinal properties such as modulating the immune system. The coconut oil contains lauric acid, which is then converted to monolaurin in the human body. Monolaurin has the ability to destroy lipid-coated viruses, such as the flu virus. Miso is a fermented soybean paste that is rich in probiotics, or the "good" bacteria that will help fight infection. It is added at the end to prevent the beneficial bacteria from dying off in the high heat of the soup.

So here is my immune-strengthening soup recipe that is on the menu for tonight. It's easy and very nourishing!

Immune-Strengthening Soup
5 cups vegetable broth
10 cloves of garlic, minced
1 onion, diced
1 bunch of kale, chopped
1 thumb-sized piece of ginger, grated
2 tsps of turmeric (dried or fresh)
1 can of cannellini beans, drained and rinsed
1 cup shitake mushrooms
1 tbsp coconut oil
1/4 cup brown rice miso paste
1/4 cup water

1. In a large soup pot, saute the onion in the coconut oil on medium heat for approx. 3-5 minutes.
2. Add the vegetable broth and bring to a boil. Add the remaining ingredients, except for the garlic and miso, and reduce heat to simmer. Cook for 20 minutes.
3. Add the minced garlic and simmer on low heat for 5-10 minutes.
4. Whisk the miso paste and the water together in a separate bowl. Add to soup pot.

Enjoy and Be Well!

Top 8 Power Snacks

My brother called me and wanted to know some healthy snack ideas ideal for people on-the-go and for the not-so-skilled in the kitchen. So here ya have it- power snacks appropriate for all ages and all lifestyles. A healthy snack always includes protein. This will keep you feeling full longer and help to stabilize blood sugar.

1. Nut and Seed Balls- With the right ingredients, these can be nutrient power-houses. Set aside your sugar-laden powerbars and savor these nut and seed balls. You can make a lot of these in advance and keep them in freezer. Pack a few in tupperware or tinfoil for a healthy snack away from home.

2. Smoothies- If you are falling behind on my recommended 8-9 servings of veggies/day. Smoothies are a great way to get in some greens. Trust me, you won't taste the added spinach or kale if you have plenty of antioxidant-rich berries like blueberries, strawberries and raspberries in the there. Be sure to always include a protein source like peanut-butter or almond butter or protein powder. Here is my smoothie recipe.

3. Ants on a log- This is a childhood favorite. It includes celery topped with a nut butter (peanut butter, almond butter or my favorite, sunflower seed butter) and raisins. A sweet and savory healthy treat! Bonus- an easy way to get a veggie in! Make a bunch of them in advance and store in a tupper-ware in the fridge. Will keep for 3-4 days.

4. Kale Chips- I haven't met anyone who doesn't like these! You may have ambitions to eat kale but don't know how to cook it to taste good. This is a great way to introduce kale into your diet. Trust me on this- they are delicious and SO easy! Click here for my kale chip recipe.

5. Trail-mix- Make your own with raw nuts and seeds and dried berries. Try including walnuts in your mix for an essential fatty acid boost.

6. Baked Goods with Veggies in them: Everyone likes a good muffin...but if you are watching your waist-line or adhering to a lower-carb paleo diet, you can still enjoy these using protein-packed almond flour. Almond flour is one of my favorite flours to bake with because it is full of satisfying protein and heart-healthy fat. You can find it at a health food store. Consider doubling the recipe and store extras in the freezer. Here are some yummy recipes.

7. Hummus- You can't go wrong with hummus. It is made with protein-packed tahini and chickpeas. Dip carrots, snap-peas, celery or rice crackers for a delicious and nutritious snack.

8. Hard-boiled Eggs- Full of essential amino acids, this snack is a protein power-house. Boil eggs for 9-10 minutes. Consider boiling 1/2 a dozen at a time to have plenty for the week. Always opt for organic eggs. Here is why.