It’s Flu season. Stay Healthy by remembering this:

* Wash your hands often and avoid touching your eyes, nose or mouth.
* Decrease sugar intake. It impairs the immune system.
* Decrease dairy intake. It create mucous- where germs harbor.
* Decrease processed foods, fried foods, caffeine and alcohol.
* Avoid food allergens (wheat, dairy, soy, or anything else you are allergic to).

*Increase colorful fruits and vegetables.
*Increase vitamin C from citrus fruits, kiwi, papaya, berries or take a supplement.
*Increase onions, ginger, garlic and hot peppers to increase circulation.
*Increase Shiitake or Reishi mushroom intake (fresh, dried or capsules and tinctures).
*Increase probiotics (I take capsules made by New Chapter).
*Increase water and herbal tea intake to flush out germs and toxins.
*Take Amla Churna/Powder – 1 tsp in water, daily (www.znaturalfoods.com).
*Take Elderberry Tincture daily (www.bearwallowherbs.com)
*Get plenty of sleep.

Recipes:

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Hearty Miso-Vegetable Soup with Sesame Brown Rice

Serves 6-8
I could eat miso soup and brown rice everyday, and there’s nothing wrong with that.  This version here is hearty and complete.  Miso contains beneficial bacteria, or probiotics, but they can be destroyed when the miso is boiled so always add miso at the end of cooking, once the heat is turned off.  I buy mellow, sweet or white miso since it is less salty.
Rice:
2 cups of short grain brown rice
3 ½ cups filtered water
1 5-inch piece of kombu seaweed, or any mild tasting seaweed you like, rinsed
2 TBS sesame seeds, toasted lightly (stirring in a dry pan over very low heat)

Soup:
1 small onion, diced
1 cup of sliced fresh shiitake mushrooms, stems discarded
1 6-inch piece of burdock root, scrubbed well, then diced small
1 TBS grated ginger
2-3 garlic cloves, pressed
1 TBS unrefined sesame oil, optional
1 TBS tamari or shoyu soy sauce, optional
4-6 cups filtered water
¼ cup crumbled dry wakame seaweed (pulse in a food processor if necessary)
1 small red beet, scrubbed well, diced small
1 cup of peeled and diced butternut squash (1/2-inch dice)
4 large kale leaves, cleaned, chopped into 1-inch pieces, stems discarded
1 3-inch piece daikon radish, scrubbed and cut into ¼-inch thick half moons
1 small head of broccoli, chopped into bite sized florets
1 cup of cooked adzuki beans (could substitute green peas)
2-3 TBS mellow white miso paste, whisked with 2 TBS water to make a slurry
½ avocado, sliced, optional
3 green onions, minced
1 small bunch of cilantro, cleaned well and minced

To make the rice, place the rice in a bowl and cover with lots of cold water and swoosh around with a wooden spoon.  Let rice settle to the bottom of the bowl then pour off the water and anything that was floating on top of the water.  Repeat until water runs clear. Then let drain well through a fine mesh strainer.  Place rice and 3 ½ cups filtered water in a pan with the seaweed.  Bring to a boil, cover and reduce to very low and let simmer for 40 minutes.  Turn off the heat but do not lift the lid.  Let sit for another 10 minutes before lifting lid.  Add the toasted sesame seeds just before serving.
To make the soup, place the onions, shiitakes, burdock, ginger and garlic in a large pot with the sesame oil and tamari (if using, otherwise just add ¼ cup water to prevent sticking).  Heat over medium heat for 5 minutes being careful not to burn the garlic.  Now add the water (start with 4 cups and add more water if needed), seaweed, beets, and butternut squash.  Let simmer for 5 minutes.  Next add the kale and daikon and simmer another 5 minutes. Then add the broccoli and simmer for 1 minute. Finally add the cooked beans and stir to combine.  Turn off the heat and add the miso slurry.  Stir to incorporate then taste for salt.  Add a little more water and/or miso slurry if desired.  Just remember not to boil the soup once the miso has been added or the beneficial bacteria will be destroyed.  Now serve the soup in a bowl topped with avocado slices, green onions and cilantro, with a side of sesame brown rice.

Trail Mix
Makes about 6 cups

1 cup bullwhip kelp pieces, cut into small pieces (may substitute sea lettuce, dulse or 4 sheets of nori seaweed, cut into small pieces)
1 cup of whole grain pretzel pieces, such as spelt
1 cup almonds
½ cup raw walnuts
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup dried cherries (may substitute cranberries)
½ cup goji berries
½ cup raw cacao nibs (may substitute carob chips)

Mix together and serve as an appetizer or snack.
Store in a covered container in a cool place for up to 3 days.

Rose Hip Tea and Rose Hip Lemonade

Rose hips are the fruit of the rose bush.  They are high in vitamin C and bioflavonoids. Rose hips are associated with helping to cure the common cold and boost the immune system.  They can also be helpful in the prevention of heart disease, cancer and urinary infections.

Boil 1 liter (or 4 cups) of water.  Place 2-3 TBS rose hips in a large glass mason jar or ceramic tea pot (something that can take the heat!).  Pour the boiling water over the rose hips and cover. Let steep for 15-20 minutes.  Strain into a cup and sip (you can just keep the rose hips in your jar if you want).
To make lemonade add freshly squeezed lemon juice and your choice of sweetener (I use 4-6 lemons for every liter of rose hip tea.  Then I like to add a dash of stevia powder or agave nectar, until sweetness level is reached).