It’s Cold and Flu SeasonProtect yourself with some immune boos3ng soups Greek Avgolemono Soup Hot and Sour Soup recipes available at cancerperspec3ves.org
It’s ﬂu season! What can you do to protect yourself? Number one is to get the ﬂu shot. Following that, recommenda3ons include diligent hand-‐washing, avoiding crowded indoor places and staying well hydrated, well rested and well nourished. Adequately feed your immune system to boost its ﬁgh3ng power. Vitamin C tops the list and it is naturally and widely available in many fruits and vegetables. Excellent sources include citrus, strawberries, cantaloupe, cranberries, kiwi, pineapple, papaya, green and red pepper, broccoli, brussels sprouts, spinach and kale. You dont need a massive amount: 200 milligrams seems to be the recommended dose. If you are taking a vitamin C supplement it is recommended to space mul3ple smaller doses rather than take one large dose, much of which may be excreted in the urine. Addi3onally, vitamin E, carotenoids, zinc, selenium, and omega -‐3 faVy acids all appear to have immune boos3ng proper3es. Hot foods such as chili peppers, hot mustard, onions, pepper and garlic contain substances called mucoly3cs that liquefy mucous that accumulates in the sinuses and nasal passages, helping you to breathe beVer…
Soup, especially chicken soup, has long been a comfort food when you are not feeling well. I chose to demonstrate two ethnic soup alterna3ves: shiitake hot and sour soup and Greek avgolemono soup. Both of these nourishing soups have immune boos3ng ingredients that may help ease cold and ﬂu symptoms, and they taste great. Both also contain a good protein source, tofu and eggs respec3vely. The hot and sour soup was easy and full of ﬂavor with lots of good things going for it: ginger, which has an3-‐inﬂammatory proper3es and helps ﬁght nausea; carrots for immune boos3ng vitamin A; mushrooms for selenium; lemons for vitamin C, and garlic, scallions and jalapeno to thin mucous. The Greek avgolemono soup, a staple in Greek restaurants and delis, is a beau3ful silky blend of chicken broth, lemon juice, and tempered eggs. The ﬂavor is heightened by the base of leeks, and the addi3on of orzo makes it a meal. I feel beVer already. Enjoy! Pam Stoerg
Shiitake Hot and Sour Soup Ingredients Serves 4 1 tbsp canola oil 1 jalapeño, minced with seeds 1 tbsp minced ginger 1 tbsp minced garlic 2 bunches scallions, green and white parts sliced, 2 tbsp greens reserved 1 lb shiitakes, stems removed and tops 1/4-‐in sliced 2 1/2 quarts chicken stock or low-‐sodium chicken broth 2 tbsp naturally brewed soy sauce Juice and zest of 2 lemons 1 block silken tofu, cut into 1/2-‐inch cubes 2 cups shredded carrots Freshly cracked black pepper
Direc5ons In a stockpot over medium-‐high heat, add oil and swirl to coat the boVom. Add jalapeño, ginger, garlic and scallions. Sauté un3l aroma3c, about a minute. Add shiitakes and sauté 2 minutes, un3l socened. Add stock and soy sauce, bring to a simmer and reduce by 20%, about 5 minutes. Add lemon juice, tofu and carrots and cook gently for 2 more minutes to heat tofu through. Season with black pepper. Ladle soup into serving bowls and garnish with reserved scallion greens and lemon zest. (c) 2012 Ming Tsai.
Greek Avgolemono Soup Serves 8 (adapted from Vegetarian Times) When rehea3ng this soup, warm it over low heat without bringing it to a boil, to prevent the eggs from curdling. 2 Tbs. olive oil 2 medium leeks, white parts ﬁnely chopped (4 cups) 1 small onion, ﬁnely chopped (1 cup) 2 small carrots, peeled and diced (¾ cup) 6 cups chicken broth ½ cup orzo pasta 2 large eggs 3 Tbs. lemon juice ¼ cup chopped fresh parsley 1 Tbs. chopped fresh oregano Lemon wedges, for garnish Heat oil in large saucepan over medium heat. Add leeks, onion, carrots, and pinch of salt; cover and cook 5 to 7 minutes, or un3l vegetables are socened, s3rring ocen.
Direc5ons S3r in broth. Season with salt and pepper. Cover, reduce heat to medium-‐low, and simmer 10 minutes. Add orzo, and cook 11 minutes more, or un3l orzo is tender. Remove from heat. Whisk together eggs and lemon juice in bowl. Add 3 ladles soup broth to egg mixture, whisking constantly. Whisk egg mixture back into soup, and cook over low heat 2 to 3 minutes, or un3l soup is thickened, but without leqng it come to a boil. Serve sprinkled with parsley, mint, and oregano, and garnished with lemon wedges.