The concerns about the pandemic of Covid- 19 has been lurking around us since late February 2020, and as we approach the Fall months, we also have to contend with the flu. You cannot control the outbreak of viruses, but you can arm yourself with a healthy immune system. According to Harvard Health, you can do several things to boost and protect your immune health.

Eat a nutrient-rich diet – A high-fiber diet with plenty of fruits, vegetables, whole grains, and legumes stimulates immune activity. Probiotic and Prebiotic foods also help immune health. Probiotic foods include Yogurt, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso. Prebiotic foods include Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.

In addition to a healthy diet, vitamin and herbal supplements can also support your immune health. The critical vitamin and herbal supplements are Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E.

Although studies are inconclusive, echinacea, Garlic, and green tea have been suggested to offer immune protection and boost immune health.

There are many claims that chicken soup can cure a common cold, but no clinical trials show that it helps with healing. However, chicken soup can make you feel better when you are sick, and it is also packed with various immune-supporting nutrients, which include: Protein and Zinc from chicken, Vitamin A from the carrots, Vitamin C from the celery and onions, and Vitamin A, K, and C from

Simple Chicken Soup Recipe

Ingredients:

1 Whole Chicken – make sure to take out the interior parts that are in the chicken before cooking

2 Tbs Olive Oil
2 – Medium Onions Chopped
4 – Garlic Cloves chopped
6 – Whole Carrots Chopped
6 – Celery Stalks Chopped
1/4 Cup Parsley Chopped
4 – Potatoes (any kind) Chopped
10 -12 Chicken bouillon Cubes
8 – 10 Cups of Water

You can add broccoli if you want.

Directions:

Put oil on a pan and add onions and Garlic, sauté for a few minutes and then add Carrots, Celery, Potatoes, and Parsley. Stir together and add the whole Chicken, Water, and Bouillon Cubes. Bring to a boil and lower the heat to simmer for about 2 hours. The soup is done when the chicken starts to fall off the bone. When the soup cools, take the chicken out, pull the meat off, and put the chicken pieces back in the soup. BE CAREFUL OF CHICKEN BONES in the soup.

Enjoy soup with rice, noodles, or quinoa

Note: This makes a large pot of soup. You can freeze the soup also.

There are other things you can also do to help with immune health.

• Manage your stress
• Get 7 to 9 hours of sleep each night
• Exercise regularly
• Do not smoke and drink alcohol in moderation
• Keep positive, have fun and nurture healthy relationships
• Remember to wash your hands frequently.

Hope you found this information helpful. Stay safe and stay well!

Nutrition and Immunity. (2020, July 23). Retrieved August 17, 2020, from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

Vegan Pesto

Enjoy this Easy and Delicious Vegan or Non- Vegan Pesto Recipe

You will need a food processor and the ingredients below:

• Two handfuls of Fresh Basil
• Juice from 1/2 lemon
• ¼ cup Pine nuts or walnuts
• 2 Tbs of Nutritional Yeast
• Violife wedge-like parmesan cheese or another vegan cheese – 1-inch
• wedge cut into small pieces
• ¼ to ½ cup of Olive oil
• 1-clove of Garlic
• Salt and pepper to taste
• For the non-vegans – Make the following substitutions
• Instead of nutritional yeast and vegan cheese substitute: add ¼ cup of pecorino romano grated cheese Directions: Mix the dry ingredients first, then add the remaining ingredients. Blend well! Enjoy!