JTCC cooking studio blog

1. It’s Cold and Flu Season
Protect
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
don't
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.