Food/Drink recipies good for the immune system

Thought this would be a good place to post all those recipes that can help boots the immune system, please join in an share any recipes you know. My Grandmother was great for cooking up her grandchildren a healthy meal that gives your immune system the boost it needs. Not everybody can afford all these natural remedies out there, we are in a Recession and many people are unemployed. This is a great affordable way of getting the Vitamins and Minerals your body needs without being too harsh on the pocket, plus you get a delicious meal at the same time. Most of the ingredients you may already have..

First off....

Love tomatoes and pasta? Did you know they can be combined to boost your immune system? This healthy pasta recipe does just that.

Every day, your immune system battles the millions of bacteria, microbes, toxins and viruses that try to invade your body. But this complex and highly interactive network of organs and specialized cells can help keep you healthy only if it's healthy itself. So how do you make sure your immune system stays strong? Along with getting enough sleep and exercise, and keeping your stress level down, a low-fat, high-fiber, nutrient-rich diet will keep your immune system in top-notch condition. Research suggests that the following vitamins and minerals, in particular, regulate a wide variety of immune system functions:

* Vitamin A
* B-complex vitamins
* Vitamin C
* Zinc
* Selenium
* Magnesium

While it's a good idea to take a vitamin and mineral supplement to ensure you're getting the nutrition your body needs, you obviously want to get as many immunity-boosting nutrients as you can from the food you eat. The following recipe, rich in the vitamins and minerals listed above, offers a delicious way to keep your immune system strong:

Mexican Pasta Serves 4

Ingredients

* 1 tablespoon olive oil
* 3 green onions, thinly sliced
* 2 cloves garlic, finely chopped
* 1/2 lb lean ground beef or ground turkey
* 1 tablespoon chili powder
* 1/4 teaspoon salt
* 1 can (14½ oz) stewed tomatoes, chopped
* 1 jalapeño pepper, finely chopped
* 1/3 cup shredded Monterey Jack or cheddar cheese
* 1/4 cup chopped cilantro
* 8 oz package bow- or corkscrew-shaped whole wheat pasta

Directions

1. Cook pasta according to package directions. Drain well and place in a large bowl.
2. Heat oil in a large skillet over medium-high heat. Add green onions and garlic and cook 30 seconds.
3. Crumble in ground beef. Sprinkle with chili powder and salt. Cook, stirring frequently, about 5 minutes, or until beef is no longer pink.
4. Add tomatoes and their juices, and jalapeño. Bring to a boil over high heat. Reduce heat to medium; cover and cook 5 minutes.
5. Pour sauce over pasta.
6. Sprinkle with cheese and cilantro. Toss to mix.



[edit on 9-10-2009 by NotAgain]

Grilled Salmon with Lentils

This is a healthy and nutritious recipe that is simple to prepare. It is high in protein, fiber, vitamins, and minerals.

Ingredients

2 – 4 ounce salmon fillets, skinless, cut into cubes (grilled chicken also works well)
1/2 cup raw lentils (French green lentils are my favorite!)
1 tsp. olive oil
1 clove garlic (minced)
2 cups chicken or vegetable stock
salt and pepper to taste
parsley leaves for garnish

Clean lentils well, removing any stones. Gently toast the lentils in a non-stick pan over a medium flame. Stir in vegetable or chicken stock gradually until the lentils are well cooked (about 30 minutes). Season with salt and pepper.

As the lentils are cooking, heat the olive oil in another non-stick pan. Saute the salmon and garlic until the salmon is cooked – about 10 minutes (or prepare the grilled chicken). Season.

Scoop a generous amount of the cooked lentils on each plate. Top with the salmon or grilled chicken and serve. This dish goes very well with a fresh garden or Caesar salad. Enjoy!



Barley/Cabbage Casserole Recipe

1 cup barley
2 cups water
1/2 tsp. salt
2 tablespoons sesame oil
1/2 cabbage
shoyu (soy sauce) to taste
bread crumbs

Wash and drain barley. Add water and salt and cook for approximately 45 minutes. Uncover and add this to the cabbage which has been chopped small and sauteed in sesame oil. Mix, season with salt and add shoyu. Place in a casserole dish, sprinkle with bread crumbs and bake in a preheated oven at 350 degrees. It is done after approximately twenty minutes or when golden brown.

[edit on 9-10-2009 by NotAgain]

Barley/Beef Sloppy Joe

It’s a good idea to put a pot of whole grains up to cook as soon as you begin to think about what to have for dinner. This will ensure that the grains are done when everything else is ready to eat in about an hour. In this recipe we are using barley, a highly nutritious grain loaded with protein and fiber. We are combining it with vegetarian ground beef in a tomato, onion, and green pepper sauté for a delicious and classic meal.

Ingredients

1 lb. of Ives Veggie Cuisine brand vegetarian ground round (or the real thing if you must)
1 cup of pearled barley (uncooked)
1 medium onion
1 large green pepper
2 cloves of garlic, minced
2-3 cups of your favorite spaghetti sauce
1 cup shredded mozzarella, cheddar, or parmesan cheese
Several slices of whole grain bread
Salt, pepper, and garlic powder to taste.

As mentioned above, first cook the whole grains by bringing 2 1/2 cups of water plus 1 cup of barley to a rolling boil. Then cover the pot and allow it to simmer for about 40 minutes.

Next, finely chop your onion and green pepper and combine it with the minced garlic in a frying pan along with 2 tablespoons of olive oil (or use Pam spray). Allow the chopped vegetables to simmer for a minute or two, add the ground beef, and then sauté the mixture for a few more minutes. Next add the cooked barley and mix in 2-3 cups of tomato sauce Finally, add salt, pepper, and garlic powder to taste.

Scoop the “Sloppy Joe” onto a slice of whole grain bread, sprinkle cheese on top, cover with a second slice of bread and eat as a sandwich. A sloppy and finger lickin’ good classic!

This dish goes well with a side green vegetable such as broccoli, green beans, or asparagus. Serves 4 adults. Suitable for freezing.

Immunity Broth

This dish provides the healing benefits of hot soup, root vegetables, and the most nutritious green vegetables available to help stimulate detoxification of the liver and blood. You can save any left over broth for the next morning. It is actually a wonderful thing to have immediately upon awakening form sleep.

2 cups of vegetable or chicken broth
4 chopped shallots
2 chopped carrots
2 cloves of garlic, chopped
3-4 ounces of organic cooking greens (a mixture of chard, collard greens, mustard greens, etc.)

Bring the pot of broth to a rolling boil. Add the chopped carrots, garlic, and shallots and allow to simmer on low heat for ten minutes. Add the cooking greens, shut off the heat, and stir for 2 minutes. Season additionally to taste.


Immunity Soup

Soak:

6 Shi.take Mushrooms in 2 cups of water for 20 minutes.
Chop the mushrooms and discard stems.

Add:

Chopped mushrooms and soaking water to 4 additional cups of water.
Bring to a boil.

Simmer 10 minutes.

Add:

2 carrots, thinly sliced
2 stalks celery, thinly sliced
1 onion, diced
2 cloves garlic, minced and other chopped fresh vegetables as desired.

Simmer 15 minutes

Add: 1 inch piece of white daikon radish, diced
1 small bunch chopped parsley
1/3 cup chopped wakame sea vegetable (after soaking in water)
4 ounces of tofu (soy bean curd) or seitan (wheat gluten) cut into small pieces

Simmer 15 minutes

Add:

1/2 to 1 cup cooked brown rice, buckwheat, or barley
3 tablespoons Miso that has been mixed with a little water into a paste
Flavor with salt, pepper, and/or soy sauce to taste

Simmer 5 additional minutes (do not boil) ... Enjoy!!!

Edit.. Lol it would not let me spell Shi.take without the dot.

[edit on 9-10-2009 by NotAgain]

Fresh Yogurt
“The Living Elixir of Good Health”

Step 1:

Use one or two large glass jars to measure the amount of milk (1%, 2% or regular) you would like to make into yogurt. Pour the milk into a large saucepan and heat over medium heat stirring frequently.

Step 2: The goal is to heat the milk until it is “hot to the touch” but not boiling. After the milk becomes hot, turn off the heat and let the milk cool for at least twenty minutes so it approaches room temperature.

Step 3:

Now pour the milk back into the jar(s) and add several large tablespoons of fresh yogurt, either from what is left from your prior batch or from a health food store variety of plain yogurt.

Step 4: Keep the jars warm (90-120 degrees) for the next 10-12 hours. This is the part of the process which requires some ingenuity. You can put the jars in a sunny window or warming in a pot of water that is on low simmer. You should use a cooking thermometer so that you are sure that the water stays at the correct temperature.

Step 5: After 10-12 hours give the jars a good shake and place them in the refrigerator to cool. Then your yogurt is ready to eat! Try mixing in fresh fruit, granola, or cereal with a little apple juice for sweetening.

Also some Dips and drinks...

Tzadziki (Greek yogurt dip)

* 32 ounces plain regular yogurt, not low fat – purchase yogurt without additives

* 1 large English cucumber, peeled and shredded

* 5 cloves garlic, minced

* 3 tablespoons distilled white vinegar

* 1/4 cup extra virgin olive oil

* Salt to taste


Ginger Garlic Tonic boosts immunity

Try a spoonful of this tonic at the first sign or a cold or flu or take daily as a preventative.

2 cups Honey
1/2 cup garlic cloves, peeled and crushed
1/2 cup grated fresh ginger root
Warm honey over very low heat. Do not boil. Place the garlic and ginger in a side mouthed jar with rubber seal and pour warm honey over them. Mix well and cap tightly.
Store this mixture in a warm sunny window sill and stir daily for three days, then refrigerate.
Use within 6 weeks

You can also make a fine tea with a spoonful of this tonic in warm water or add to a cup of green tea, also full of healthy antioxidants.

Garlic wine

Boost your immune system with this garlic recipe. Steeping garlic in wine allows the antibiotic, anti-viral properties of the garlic to leach out into the wine. The alcohol acts to preserve the nutritional properties.

Peel 5 cloves of fresh garlic and crush with garlic press. Add to a .5 liter bottle of red wine. Let this sit for 48 hours. Strain the garlic out and return the wine to its bottle. Add 20 to 30 drops to an 8 ounce glass of water and drink at first sign of cold. Repeat twice a day as needed.

Warm lemonade knocks out colds and flu:

1 cup boiling water
Squeeze in the juice of 2 lemons
Honey to taste
2 dashes of cayenne pepper

Drink several times a day until your cold is gone or you have averted it.

Ginger tea can also be used to clear sinuses and treat any respiratory complaint.

Recipe for Immune Booster Ginger Tea:

Bring 4 cups of water to a boil in a saucepan. Peel a two inch piece of ginger and slice into thing strips. Once water is boiling add ginger. Reduce heat to simmer for 20 minutes. Strain ginger from the liquid and drink. Strain the tea. Add honey and lemon to taste.

Herbal Tonic to prevent colds and flu

(These ingredients can be purchased by the ounce at your local health food store)

Simmer these herbs together in a quart of water for about 30 minutes:

3 TBS dandelion root
2 TBS fresh, grated ginger root
1 TBS cinnamon
1 TBS Licorice root
15 drops Astragalus Extract

Turn off the heat and let the mixture set for another 30 minutes. Strain and then drink one to two cups per day. If you are unable to find the dried version of these herbs, purchase extracts and mix 15 drops of each into a cup of hot water to make a tea. Add honey to taste.

Green tea with honey and lemon boosts immune system

Green tea offers many health benefits. Lace it with honey and lemon for vitamin C, anti-viral and anti-bacterial qualities.

Thyme-Infused Honey for Coughs and Sore Throat

If you do get a cold with cough, keep this natural remedy on hand:

Gently wash and dry 1/2 cup of fresh thyme for each cup of honey used. Warm honey in a saucepan but don't boil. Add thyme and allow to steep for 15 to 20 minutes. Allow the mixture to cool and strain out the thyme.

Pour honey into glass, wide-mouthed jar with a rubber-sealed lid..Store in a cool, dark place. Use one teaspoon three times daily for coughs and sore throat.

Add these ingredients to any food you eat for an immune boosting effect:

* Cayenne pepper-according to Traditional Chinese Medicine, colds and respiratory problems can be cured by warming the system.

* garlic-antibiotic, anti-viral

* ginger-anti-viral, anti-inflammatory, anti-parasitic

* honey-anti-bacterial, anti-viral, anti-fungal


Visualization is also an important aspect of Mind/Body medicine. In order to avoid illness, focus on health. Tell yourself you are a healthy person and see yourself as healthy. When others around you are becoming ill, assure yourself that you are healthy and never catch colds or any other illness.

You'll be surprised at how well this works!

Also Pizza can be healthy if you don't over do it and use the right ingredients.

Pizza


Who doesn’t like pizza? It’s popular everywhere around the world, and no matter where you are – home, traveling, school, work – an argument always comes up as to who has the best pizza.

Throughout Europe, pizza has been referred to as “the Queen” of the Mediterranean diet and, along with olives, olive oil and fish, pizza is probably one of the most renowned staples of this diet.

Is pizza healthy?

This question has been argued for years. Here’s what we know:

* Most pizza flours are a complex carbohydrate
* Olive oil is known to reduce bad cholesterol and increase good cholesterol
* Mozzarella cheese is high in fats, protein, calcium and sodium
* Tomatoes are loaded with lycopene, one of nature’s most powerful antioxidants
* Basil – used to season most pizza sauces – is high in vitamin K, flavonoids and essential oils
* Garlic – used to season most pizza sauces or as a topping – is an excellent source of selenium, manganese, vitaminB6, vitamin C and powerful sulfur-containing compounds – thiosulfinates, sulfoxides, dithiins
* Oregano – used to season most pizza sauces – is a good source of vitamin K, manganese, fiber, essential oils – thymol and carvacrol and contains many phytonutrients
* Meat toppings are high in saturated fat and sodium

Whether pizza is healthy or not is really determined by the quality of ingredients used and the choice of cheese – full fat or skim milk. Most pizzas are high in saturated fat, salt and calories. If you are eating a balanced diet and have an active lifestyle, pizza is probably ok for you. If you are overweight, do not have a healthy lifestyle, and have any significant health issue, pizza is probably not good for you, but you should always consult your doctor.

According to the Mario Negri Institute for Pharmaceutical Research in Milan, researchers claimed that eating pizza regularly – at least once a week – reduced the risk of developing oesophageal cancer by 59%, colon cancer by 26%, mouth cancer by 34%, and provided significant protection against tumors.

Food chemists at the University of Maryland baked pizza at different temperatures and cooking times and determined that by cooking the pizza at a higher temperature and shorter time, antioxidants increased by as much as 82%.

Healthy Pizza Tips

* Use whole-wheat flour and season it with garlic powder, oregano and basil
* Add no sugar or sweetener to your dough or sauce
* Only use oil olive
* Use a tomato-based sauce
* Select skim or low-fat mozzarella cheese
* Add veggie toppings instead of meat toppings, but if you have to have meat, make sure it’s the leanest you can buy
* Make a thin crust pizza

If you are enjoying your pizza at your favorite restaurant or from a take-out place, don’t worry about your diet. Eat no more than 2 slices and make sure your next meal is filled with fruits, vegetables and fiber. Eating is about achieving balance.

The Good Guys


Whole grains: Brown rice, millet, quinoa, buckwheat (kasha), oats, barley, and other whole grains are a valuable source of the vitamins, minerals and fiber that are an essential part of keeping the immune system healthy. Fiber helps cleanse the colon of toxins and helps prevent intestinal infections. Intact whole grains, not the flour products made from them are what really strengthen the digestive system. Cooked grains make a great breakfast or a substitute for pasta, white rice or white potatoes.

Vegetables: Eat as many vegetables as you can. These are really the immune-boosting heavyweights. They are the best source of the vitamins, minerals, and phytochemicals that are known to protect the body against many diseases, including cancer. Especially try to have dark leafy greens, such as kale and collard greens. And include as many of the yellow and orange vegetables as possible for beta carotene, an important anti-oxidant. Carrots, winter squash, and sweet potatoes are also great for satisfying the sweet tooth in a healthy way. If you are prone to diarrhea, which is common among those with HIV, avoid raw vegetables (and fruit). Lightly steam or saute them instead.

Fresh fruit: Providing the same benefits as vegetables, fruits can be eaten as snacks, separate from protein for better digestion. Berries are particularly noted for their cancer preventative abilities. Fruit though is very high in sugar, so large quantities should be avoided, especially tropical fruits such as bananas, mangoes, etc. If you are prone to yeast infections (thrush, candida), avoid fruit juices, since the high concentration of sugar promotes the growth of yeast in the digestive system.

Protein: Generous amounts of high quality protein are important for maintaining rapid production of cells to support the immune system, preventing loss of lean muscle mass and boosting energy. As much as possible, look for organic meat and poultry, have plenty of fish, especially those high in Omega-3 fatty acids, which are important for building the body's immune response. These include salmon, sardines, mackerel, trout and tuna; flax seeds are another good source of this important nutrient. Dairy products may not be the best protein source since they create digestive problems for many people, such as excess gas, loose stools, mucous and congestion. Yeast infections and thrush also thrive on dairy. Vegetarian sources of protein include soy products such as tofu and tempeh, and beans and legumes, having the added benefit of fiber, which animal foods do not provide.

Other helpful foods include onions, garlic (unless you are having liver problems), ginger, and turmeric (a spice that is a good anti-inflammatory). Mushrooms such as #ake, oyster, and other Asian varieties, are noted for their immune-enhancing abilities. Sea vegetables are rich in minerals such as immune-boosting zinc, as well as calcium. Small quantities of fresh almonds, walnuts, and pumpkin seeds are also good sources for zinc and healthy fats.

Water: This is the essential "ground zero" for regulating all of the body's systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood. It helps keep mucous membranes moist enough to combat the viruses they encounter. And it is a little known tool for reducing sugar cravings. Sugar cravings are often a sign of dehydration. Try a big glass of water the next time you are craving sugar, then wait a few minutes and see if the need for the sugar is really still there. Water, as well as other beverages, really should not be ice cold. Your body will have to use a lot of energy to warm it up to that 98.6 degrees it tries so hard to maintain. Try to have 6 to 8 glasses of pure water every day.

Supplements: Vitamins, minerals, antioxidants, and herbs are an important part of making sure your nutritional needs are met. But taking a lot of supplements while maintaining a poor diet will not have the desired effects. If you want to plant a garden, you could just dig a few holes, plant the seeds, and wait for something to happen. Maybe a few things would grow, but the crop would probably not be very bountiful. But add compost and nutrients to the soil, water it properly, and you would reap the rewards. Think of a good diet as your way to amend your soil, then if you add a few supplements, there's a good environment for growth.

The Bad Guys


Sugar: There is strong evidence that sugar has a negative effect on the function of the immune system. When white blood cells are exposed to high levels of sugar in the bloodstream, they have a decreased ability to engulf bacteria and have weakened systemic resistance to all infections. What is a high level of sugar? The normal sugar level in the bloodstream is approximately one teaspoon. A single can of soda or a bowl of ice cream has 12 teaspoons of sugar. The digestive system is overtaxed trying to prevent all that sugar from entering the bloodstream all at once, and the pancreas is also working hard to produce enough insulin to process the sugar. This is a lot of stress on your body. Refined carbohydrates, such as most breads and baked goods act pretty much like sugar in the body. These refined foods also lack the beneficial nutrients and fiber that are present in whole grains, and actually cause a depletion of minerals in your body. Try finding foods that are more gently sweetened with fruit juice, rice syrup or barley malt.

Coffee: Caffeine is a diuretic that contributes to the body's loss of important nutrients, such as calcium, magnesium, and potassium. Caffeine places stress on the adrenal glands (already stressed out from our hectic lifestyles) and adversely affects the nervous system, resulting in anxiety, hyperactivity, and insomnia.

Healing occurs when the body is relaxed and its energy can be channeled inward. Regular consumption of caffeine deprives the body of this relaxed state. The acid in coffee eats away the villi of the small intestine, reducing their effectiveness in supporting nutrient assimilation. Thus the acids in coffee may cause as much problem as the caffeine. Try milder forms of caffeine such as green tea, or try the various caffeine-free coffee substitutes. Mix them with your coffee to gradually reduce your caffeine dependence.

Alcohol: When consumed in excess, alcohol is a poison to every system of your body. It depresses the nervous system, inhibits the bone marrow's ability to regenerate blood cells, is toxic to the liver, depletes B-vitamins, and is dehydrating. If you are taking protease inhibitors, which place significant stress on the liver, alcohol intake must be very moderate. Anyone with chronic hepatitis B or C should pay particular attention to this added stress to the liver, and try to avoid alcohol as much as possible.

Raw foods: Foods such as clams, oysters, sushi, very rare meats, and undercooked eggs contain infectious bacteria and intestinal parasites. Infections that would not bother most people can be life-threatening for those with compromised immune systems. Even alfalfa and bean sprouts, which are usually associated with "health food," contain a natural toxin that can harm the immune system. They really should be cooked before eating. Raw fruits and vegetables should be well washed before eating.

Rancid fats and oils: These create free radicals, which are highly reactive molecules that can initiate chain reactions of chemical disruption, injuring cell membranes, enzymes, and DNA. They have a negative impact on a wide range of conditions such as aging, cancer, inflammation, degenerative disease, viral infections, and AIDS. Common sources of rancid fats and oils are nuts, chips, baked goods, and fried foods.

At higher temperatures and exposure to light, oils and fats turn rancid more quickly. When foods are deep-fried, the fats used reach very high temperatures, and if the oil is re-used, as is invariably the case, the oxidative effect is magnified. Most polyunsaturated vegetable oils, unless cold-pressed, are heated to high temperatures during processing. Hydrogenated vegetable oils, including shortenings and margarine, are also heat processed. These are all sources of free radicals. In addition, nitrates have been shown to cause cancer and should be avoided; they are found in hot dogs, sausages, salami and smoked meats.

Food allergies: Many people are sensitive to certain foods, which can result in symptoms including intestinal distress, fatigue, and even weight gain. Common foods that create such problems are dairy, eggs, gluten (the protein in wheat), soy, corn, and food additives. Individuals that experience any of the above symptoms should experiment with eliminating these foods from their diets for a few weeks to see what changes occur. Then, reintroducing one at a time will give a good indication of which foods may be causing the problems.

Eating for a strong immune system starts with focusing on whole rather than refined foods. Eating organic foods as much as possible will make a big difference. You really don't want to be adding the burden of pesticides, chemical fertilizers and feed, antibiotics and growth hormones to your system

[edit on 9-10-2009 by NotAgain]

Thanks for the recipes - I myself make some nice chicken soup which usually sorts me out...

Heres the recipe.

Serves 6 - 8

Ingredients

2 - 3 chicken breasts
2 Large Onions
6 Carrots
Packet of parsely
A bunch of celery
3 cloves Garlic
1x1" of Ginger chopped
A small pack of Parsley
1 packet of chicken stock
1 green or red chilli
2 Lemons
A pinch of cinnamon

Boil some water and stick in pan (enough for 10 cups of tea or more)
chop onions in half
Chop carrots into two or three chunks depending on size
Same with Celery
slit the chilli (red or green) then into the pan
Cut lemons and take the juice out of the lemons and pour in pan
Salt and plenty of pepper and cinnamon
Grab a handful of parsley and break it off with your fingers
Use one of the lemons that have been cut and put into pan also
Chicken stock in
Throw it all into the pot (including chicken) and let it boil on low to mid heat for 1 hour

Check after 1 hour and take the chicken out and cut if from the bone
Throw the bones back in
Start to chop the chicken into small pieces
Set chicken aside
Turn the heat off and sieve the soup into another pan
take carrots out and chop them into smaller pieces - set aside
chop some new celery into smaller pieces
throw everything back into pan including cut chicken
Let it cook for another 20 - 30 minutes
finish off with some more parsley



[edit on 9/10/2009 by booda]

Thank you very much for the awesome recipes. I am adding these to my arsenal (which isn't very big yet!). I don't have anything to add at this time, but I will return if I find anything with merit.