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Immune boosting soups 1 11-13 tv
Immune boosting soups 1 11-13 tv
Immune boosting soups 1 11-13 tv
Immune boosting soups 1 11-13 tv
Immune boosting soups 1 11-13 tv
Immune boosting soups 1 11-13 tv
Immune boosting soups 1 11-13 tv
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Immune boosting soups 1 11-13 tv

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JTCC cooking studio blog

JTCC cooking studio blog

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  • 1. It’s Cold and Flu SeasonProtect  yourself  with  some  immune  boos3ng  soups   Greek  Avgolemono  Soup   Hot  and  Sour  Soup   recipes  available  at  cancerperspec3ves.org  
  • 2. 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…    
  • 3. 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  
  • 4. 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    
  • 5.    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.        
  • 6. 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.      
  • 7. 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.        

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