Immune Health

Our immune system gets its greatest challenge at this time of year. Each year a greater percentage of adults experience a significant influenza-based illness. Multiple studies in humans and animals have demonstrated the profound impact that exercise can have on the immune system. 

The practice of physical activities strengthens the immune system, suggesting a benefit in the response to viral communicable diseases. 

There is a general consensus that regular bouts of short-lasting (i.e. up to 45 minutes) moderate intensity exercise is beneficial for host immune defense, particularly in older adults and people with chronic diseases

The daily habits and recipes this week will be a game changer.

Recipes: Ginger, Garlic, Broccoli, Spinach, Turmeric, Elderberry, Green Tea, Yogurt, Red Peppers,  Shellfish; high in zinc include: oysters, squid, plants and herbs 

Elderberry has been considered to be a veritable cure-all, and even better, it tastes good.  They are an immune boosting powerhouse. Also known as Black Elder (Sambucus nigra L.), has the reputation of an all-in-one medicine chest to aid the body’s natural healing process for cold and flu viruses, sinus infections,  fever, seasonal allergies,  just to name a few. Elderberry has been used for centuries and more recently to remove toxins in the body, promote urine flow and bowel movements. Also a powerhouse in  reducing joints, tendons, muscles and ligaments. It also strengthens cell membranes to keep viruses from entering.

As an antioxidant, elderberry rids the body of harmful free radicals, which are responsible for many different degenerative diseases.

And most importantly during the COVID pandemic, elderberry is recognized by many health care providers as a viral and bacterial infection fighter.

 See these studies  Elderberry inhibits respiratory pathogens and influenza viruses 

and Modern science has corroborated many of the claims made about elderberry syrup in traditional medicine. 

Recipe Ideas

Fresh ginger and elderberry Syrup make for a nice tea or sparkling holiday drink.

How to make elderberry tincture

Ingredients

3 cup organic dried elderberries

4 cups water

1 teaspoon dried cinnamon or 1 cinnamon stick

3” piece of fresh ginger

Directions

In a large pot, bring the elderberries, water, cinnamon, cloves, and ginger to a boil. Reduce the heat  and simmer until the liquid has reduced by half, about 40-45 minutes. Allow the liquid to cool. Strain the liquid using a fine mesh strainer.

Now you can make this into a syrup with raw honey or keep it as it is in the fridge. Store in an airtight glass container in the refrigerator for up to two months.

The berries should be cooked thoroughly before eating. Most are dried before making into syrup, and no other part of the tree should be eaten.

Broccoli with Ginger Garlic Sauce

Ingredients

1 pound broccoli florets

5 garlic cloves, minced

2-4 tablespoon fresh minced ginger

3 tablespoons ponzu (recipe below) 

½ cup dashi broth

2 Tbsp. rice flour 

1 Tablespoon sesame oil

Optional: red pepper flakes and sesame seeds

Instructions

Cut broccoli into florets. Slice stems are super thin.

Steam broccoli until just tender, 6 minutes.

In a bowl, add ponzu sauce, broth, and rice flour. Whisk well..

In a large skillet over med-high, add sesame oil and heat for a minute.

Add garlic and  ginger and cook for a minute or two until soft, stirring frequently. Add the sauce and stir constantly until thick. Add broccoli and cook for 2 more minutes or until just heated through

Stir well to coat.

Serve with room temperature rice and sauteed spinach.

Japanese Custard (Chawan-mushi) 

The egg mixture making chawan-mushi only requires 4 ingredients – eggs, dashi stock, tamari, and mirin. 

You can experiment with the ratio of eggs to stock but for a start, use 4 eggs to 2½ cups stock. More stock will make it softer and thinner, and less will make it more firm. It is your preference.

Ingredients

4 large eggs

1 Tb

2 shiitake mushrooms cooked well

3 slices carrot - blanched

2 wild shrimp, blanched and cut in half lengthwise

Sliced green onions, cilantro, snow peas. tamari 

1 Tbsp. mirin

2½ cups dashi stock (or light chicken stock)

Directions

Mix the eggs with a whisk. Do not beat them - just a soft mixing. If you aerate the eggs too much the custard will be rubbery.

Place 2½ cups of dashi in a bowl. Add the mirin and tamari to the dashi and using a strainer, strain the egg mixture over the dashi into the bowl. (Strain the eggs in order to achieve a silky soft texture when it is steamed.) This one extra step makes it super silky and porous. So when you add the eggs to the dashi stock, try not to over mix.

Divide the mixture into 3 tea cups (or mugs or ramekins). Pour water about 1½ inches high in a pot about 8 inches in diameter or just large enough to hold the cups and bring it to boil over high heat.

Once the water boils, place cups in the pot and turn down to low heat. Steam with gentle heat. Most importantly, steam GENTLY. If the steam is too strong it will make a porous and spongy egg custard. 

Keep a temperature of 158-176°F which will coagulate the egg inside the steamer.

Wrap the lid with a tea towel, so that water does not drip over the custard.

Put lid on and steam about 5 to 7 minutes.

When the egg mixture is nearly set, top with shrimp, shiitake mushrooms, carrot, or other enhancements and steam for another 3 to 5 minutes.

Turn the heat off and leave the cups in the pot for 5 minutes to further set.

Ponzu

Ingredients 

16 ounce sterilized  jar

1 cup lemon juice

large piece of kombu

½ cup coconut amino acids

½ cup tamiri

Directions:

Bring the lemon juice to a slow simmer and add the kombu. Remove from heat and allow the kombu steep in the lemon juice to cool. Add the khombu and lemon juice to the jar. Add the remaining ingredients and allow to “rest” in the fridge for a few days.  Strain.This will keep for months