Ah, is that the sound of sniffles in the air?

Cold and Flu season has arrived! Normally I squeak by unscathed, but this fall I can’t make that claim. I’m just sick enough to be a little cranky and low energy, but not so ill to feel comfortable taking a rest day. After whining for a spell, I’ve realized that I’m going to nip this in the bud quicker by doing less, dosing up on my favorite remedies, and getting some extra sleep. This is somewhat of an amazing feat as it counters a multi-generational attitude in my family (on both sides) of “toughing it out” through illness and injury.

I know many get struck with the cold or flu every time it comes around. While long-term nutrition strategies for a healthy immune system are the best way to counteract this, individual consulting is the best place for that discussion. So I’m going to share some of my favorite “helpers” to recover from illness quickly after you’ve been bit.

1) EHB: One of NF Formulas most popular concoctions, this herbal and vitamin support for immunity cuts the duration of illness significantly. This coupled with the Master Cleanser (below) enabled me to knock out Mononucleosis in 3-4 days about a decade ago. I’ve been a faithful supporter ever since!

2) Master Cleanser: This recipe, adapted from Stanley Burrough’s notorious fasting beverage, will knock out just about any cold, flu, or infection you may be experiencing.

• juice of one lemon
• 1 tbsp grade B maple syrup
• 2-3 small cloves garlic
• 1″ fresh ginger root, peeled.
• cayenne pepper or cayenne tincture, to taste
• 1/2 cup water
• hot water

Blend lemon juice, maple syrup, garlic, ginger, cayenne, and half cup water until smooth. Pour into a 24-32 oz. mug and top off with hot water. This is most effective at night after a hot bath and before bed. Alternatively, it can be nursed throughout the evening. Use as much cayenne as you can tolerate. It tastes much better than it sounds, believe me!

3) Sweat it out! Saunas or hot baths increase the core body temperature will often kill off unwanted invaders. This is essentially creating a feverish environment within the body. Drink plenty of water during and after your bath or sauna. Also, wrap up in warm clothes and blankets afterwards to draw out the sweating potential.

4) Soup’s On! Mom’s chicken soup, a bowl of steaming pho, or your favorite broth-based soup rich with vegetables and protein will help boost your immune system, retain heat, and sweat out invaders. Garlic, ginger, cayenne, thyme, shiitake mushrooms, and licorice root can be added to further support the immune system and fight viruses.

What is your favorite way to combat colds and flus? Do you have any family recipes or tips that you’ve used to hasten the duration of a cold? I’m always open to suggestions and would love to hear what you have found helpful for you! Please share your favorite tips and recipes with me. If published, I’ll be sure to give you credit for your thoughtfulness!

It’s really criminal how the brain tortures us. My chocolate cravings have given way to macaroni and cheese. I did not grow up on the “good stuff”, but rather the boxed Kraft brand that is Cheeto-orange and probably stains one’s intestines.
Regardless, I have been wanting it all - boxed mac and cheese, frozen mac and cheese so I can put it in the oven and gnaw on the crispy burnt edges, and the ultra-greasy, mega-cheesy variety in the Whole Foods hot bar that, until now, looked positively disgusting (I’m not a fan of greasy food).

I had forgotten about the recipe from my vegan days for a cheese sauce until a new review for it was posted on Recipezaar. Now that it has come across my path again, I see rice elbow noodles and carrots in my future….

Shockingly Good Vegan Mac and Cheese Sauce

I obtained this recipe from someone named Tracy over the vast Internet, at a website I cannot recall since I was doing a search through many at the time. Combining the below ingredients sounds wretched, but it was shockingly good! Could this be Kraft’s secret?

6 servings

15 min 10 min prep

1. Blend all ingredients together in a blender.
2. Pour into pan and stir until boils and thickens.
3. Take off heat and pour into noodles, over broccoli or potatoes, etc.

A special thank you to reader Melina V. for sending in this amaranth recipe she found!

Apple Cinnamon Amaranth Grits

Ingredients:

1/2 cup amaranth grains
3 cups water (at least)
pinch of salt
1/2 cup apple sauce
2 tablespoons cinnamon sugar
2 teaspoons agave syrup

Directions:

Heat a dry pot on medium-high heat. When it’s hot, add amaranth. Shake the pot to keep the amaranth moving, otherwise it will burn. Put the lid on because the seeds will start popping. (This will smell incredible).

When a good amount of the seeds are popped (half?), add hot water to cover by about an inch. Stir well and add a pinch of salt. I keep hot water handy in a kettle while I do this so that I can keep adding hot water as needed without brining down the temperature.

Set your timer to 30 minutes and turn the heat down to medium-low. Stir frequently, adding hot water when the mush gets too thick.

When the 30 minutes are over, turn off the heat, stir in the apple sauce (sweetened, unsweetened, flavored,… your choice), and serve with 1 tablespoon of cinnamon sugar and 1 teaspoon of agave syrup drizzled over each of the two servings.

I never knew what to do with the amaranth that was sitting in my kitchen, except add it to bread. I also never liked it in salty dishes. It is pretty healthy since amaranth has a great nutritional profile.

This would probably also be good with some soymilk or soy yogurt stirred in or some dried apple bits or other dried fruit cooked with the amaranth. You could possibly add some seeds or nuts to this, too.

Serves: about 2

Preparation time: less than 1 hour

A few weeks ago I was caught red handed.

I was explaining to a client the benefits of whole grains and was showing a list of whole grains to try.

“Amaranth, what is that?” she asked.

I stumbled a bit. I know amaranth - in some ways more than other grains. It’s the one grain I can recognize without a doubt when I see it growing - the long, magenta “muppet fur” tail is a dead giveaway. I knew it to be originally from South America. And I knew it was a small grain - smaller than millet and more often found in a mix of grains than as a featured solo.

But what did it taste like? I couldn’t tell her. What made it special? (It looks like Muppet fur!) I drew a blank.

Now motivated to be more informed, I turned up a little information and a recipe featuring the unobtrusive, easily dismissed amaranth.

Amaranth is, in fact, another ancient South American grain (It was also a featured crop halfway around the world in the Himalayas). It was a staple of the Aztecs, Incas, and Mayans. Like quinoa, it all but disappeared in the region after a Spanish ban enforced by the Conquistadors. The Aztecs mixed amaranth with honey, shaped it like gods and ate it in ceremonial rituals. The similarity between this ritual and Catholic communion was too eerie for priests, thus the grain was banned for centuries.

Amaranth is rich in calcium, B-vitamins, vitamin C and antioxidants. It is also a source of harder to find minerals such as copper and manganese. Like quinoa, it is a rich source of easily digestible protein and also contains a good amount of fiber.
For more information on the rich history of amaranth, visit wikipedia.

Amaranth recipes are not easy to come by. The recipe below comes from Vegetarian Times. While it is a hearty fall stew, our recent bout of cool weather may be suitable enough to try out a test batch.

Amaranth Corn Chowder

Vegetarian Times Issue: March 1, 2000 p.48

6 servings

• 6 cups Vegetable Stock or vegetable broth
• 2/3 cup uncooked amaranth, rinsed
• 1 bay leaf
• 1 Tbs. plus 1 tsp. olive oil
• 1 tsp. ground cumin
• 1 large onion, diced
• 4 large cloves garlic, minced
• 1 medium red bell pepper, diced
• 1/2 tsp. dried oregano
• 4 cups fresh or frozen corn
• 1 tsp. canned chipotle chili in adobo sauce
• 1/4 tsp. salt
• 1/8 tsp. freshly ground pepper
• 1/4 cup chopped fresh cilantro
• 2 Tbs. fresh lime juice
• 2 Tbs. umeboshi vinegar
• 1 Tbs. umeboshi paste
• 1 Tbs. tamari or reduced-sodium soy sauce
• Cilantro sprigs and lime slices for garnish

Directions

1. In large pot, combine stock, amaranth and bay leaf and bring to a boil over high heat. Reduce heat to low, cover and simmer, stirring occasionally, 25 minutes.
2. Meanwhile, in large heavy skillet, heat 1 tablespoon oil over medium-high heat until hot but not smoking. Add cumin and stir 30 seconds. Add onion and cook, stirring often, until softened, about 3 minutes. Stir in garlic, bell pepper and oregano; reduce heat to medium and cook, stirring often, 5 minutes. Stir in 2 cups corn, chipotle and 1/2 teaspoon salt.
3. Stir corn mixture into amaranth mixture. Cover partially, increase heat to medium and cook, stirring occasionally, 30 minutes. Discard bay leaf.
4. Preheat oven to 450F. In small bowl, combine remaining 2 cups corn, 1 teaspoon oil and 1/4 teaspoon salt. Stir in freshly ground pepper. Spread in nonstick baking pan and roast until beginning to brown, about 15 minutes.
5. Remove soup from heat. Stir in roasted corn, chopped cilantro, lime juice, vinegar, umeboshi paste and tamari. Transfer to blender or food processor (in batches if necessary) and puree until almost smooth, or puree directly in pot with immersion blender. Let stand, covered, at least 30 minutes before adjusting seasonings.
6. Rewarm over low heat. Ladle into bowls, garnish with cilantro sprigs and lime slices and serve.

This versatile recipe can be used as a sauce for noodles or as a dressing for salads and steamed greens. It’s full of heart-healthy fatty acids, powerful antioxidants, and has a fantastic flavor. I’ve been using it as a salad dressing the last few weeks, but am eager to try it with rice noodles when the weather cools off!

A belated congratulations to Keith of Thundering Hooves for his prize-winning potluck entry at the VIBRANCE open house in late April. Keith won a $25 gift certificate to Sur La Table to further cultivate his culinary imagination!

Keith’s grass-fed Mongolian Beef recipe was a fantastic addition to the potluck, and narrowly pulled ahead of a southwest quinoa dish contributed by the Purcell family. The mongolian beef was rich with multi-colored veggies and contained very added fat. Grass-fed beef is not only more humane, but it contains less saturated fat and has omega3 fatty acids from the cow’s natural diet of wild plants. VIBRANCE guests raved over the flavor and vegetable variety within this dish.

Thundering Hooves Grass-Fed Mongolian Beef with Veggies

• 1 lg head broccoli, chopped into florets, stalk diced
• 1 lg. onion, thinly sliced
• 1 each - red and green bell pepper, thinly sliced
• 1 sm. serrano chili, diced
• 2 cups snap peas
• 1 bunch scallions, cut into matchsticks
• 1 lb. grass-fed top sirloin steak (skirt or flank steak will also do nicely)

Coat the beef in the following marinade for an hour, then stir-fry until browned:

• 1 tbsp. corn starch
• 1 tsp. sea salt
• 1 tbsp. dry white wine
• 2 tsp. grated ginger
• 1 tbsp. oyster sauce
• 4 garlic cloves, crushed

Whisk together the following sauce for the veggies:

• 1 tbsp. sesame oil
• 1 tbsp. hoisin sauce
• 1 tbsp. dry white wine
• 1 tbsp. oyster sauce

As meat is browned, add veggies and stir fry with sauce until crisp tender.

Every once in awhile, you need to do something that makes you feel fully alive. Every Memorial Day weekend, I take an annual trek from Money Creek near Gold Bar through the Alpine Lakes and ending somewhere near Northbend in the Middle Fork Snoqualmie River area. Near as we have been able to guess, this trek is 14.5-16 miles long, depending on how lost we get. At higher altitudes, the trail is usually still under snow this time of year.

There is a craziness about this Adventure Run/Trek that seems like challenging death. Bears, hypothermia, broken bones, and dehydration are all very real possibilities out there. In the woods with a small group, we operate on a very basic human level. Survival is paramount, and as a pack we need to ensure we are all safe and strong. It’s fun and surprisingly restorative to break life down to it’s simplest - eat, drink, stay injury-free, get out alive. You unite and support your pack, use the experience of Alpha members to stay safe and on trail, and work consciously on our most fundamental goal in life - surviving. It is a time when cell phones, computers, work hassles and traffic fall away. The basics are the most important - fuel, community, safety, water. Rather than challenging death, it’s embracing life as a human in it’s most pure form.

I like using events like these to see what fuel my body responds well to. The more I experiment, the more tools I have in my athletic arsenal. I’ve done the Gu thing, the Clif and Lara and Odwalla bar thing and am now looking into fresher, homemade options for my long runs.

This weekend I decided to test out a recipe a colleague found as an alternative to refined, sugary sweets. I altered it by adding protein and changing the ingredients a bit to suit my own tastes - creating an incredible fuel for the trail. This was popular in taste, highly satisfying, did not fall apart in my pack and kept me well-fueled without stomach cramps or a cloying flavor common in some processed energy bars.

Behold - my Almond Oat Energy Bites! Present them at your next family function, bring them with you on a hike, or make a batch to have on hand instead of costly energy bars!

Aimee’s Almond Oat Energy Bites

2 1/2 cups Rolled Oats
1/2 cup Pumpkin Seeds
1/2 cup Organic Raisins (very important - grapes are a highly sprayed crop)
1/2 cup Organic Dark Chocolate Chips
1 tsp. Cinnamon
1 oz. Vanilla flavored Whey, Soy or Rice protein
1/2 cup Almond Butter
1/3 cup Agave Nectar (honey can be substituted)

1. Grind 1/2 cup oats and 1/4 cup pumpkin seeds in food processor until powdery.

2. Combine remaining 2 cups oats, remaining 1/4 cup pumpkin seeds, raisins, chocolate chips and cinnamon in large bowl. Add oat/seed powder and mix well.

3. Stir in almond butter and agave nectar in a small bowl until smooth. Transfer to dry bowl and mix until soft dough forms.

4. Moisten hands, and roll dough into 1-inch balls. Place in freezer 20 minutes to set, then serve or store in the fridge.

This salad was adapted from a recipe in the June 2007 issue of Gourmet and originally found on Epicurious.com. Michael detests most fruit (at least he likes his veggies!) so we omitted the 1/2 cup dates the recipe originally called for and added more ingredients to make it a heartier, entree type salad. This would also be fantastic with steamed haricot verts and chickpeas or with flaked tuna a la Salade Niçoise.
Recipe alterations are italicized.

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upwards to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time of renewal and refreshing, vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Recipe courtesy of Institute for Integrative Nutrition
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:

1/2 pound of shiitake mushrooms
1 tablespoons of olive oil
1-2 cloves of crushed garlic
1 bunch of kale, chopped
pinch of salt

Directions:

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

I started to create this from a recipe in the Whole Foods Cookbook and found out I was missing a key ingredient! So I added a little extra this and that, and voilà - ecstacy in the kitchen yet again!

• 3 cloves garlic
• 1 chunk fresh ginger, about 1/4″ thick, peeled
• 2 tsp. toasted sesame oil
• 1/4 cup wheat-free tamari
• 1 tbsp. rice vinegar
• 1 tbsp. sucanat or mild sweetener
• 1 tsp. crushed red chili flakes
• 1/2-3/4 cup water
• 1 tbsp. GMO-free cornstarch* or arrowroot powder
• 1 tbsp. black or white sesame seeds

If using a Vitamix, place all ingredients except sesame seeds in machine. Begin to blend on low, gradually increasing to high until ginger and garlic is pulverized. (about 3 sec.) If using a conventional blender, you may wish to dice the ginger and crush the garlic before blending.

In a saucepan over low heat, begin to sauté vegetables and protein of choice. Add sauce and stir until thickened. Sprinkle with sesame seeds. Serve over brown rice.

Alternatively, you may wish to prepare the sauce alone by adding the sesame seeds to the blended sauce heating it in a small saucepan until thickened. Let cool and keep refrigerated for about one week. You may also wish to use this as a marinade for tofu or meats. Omit the cornstarch or arrowroot if you choose to do this.

Michael, my Love, called it “The Best Chinese-style dish you’ve made yet!”

*Rapunzel is a great brand. Look at your local health food store for organic or GMO-free cornstarch.

A Costa Rican Staple

Gallo Pinto is a Costa Rican breakfast staple. Like many Latino cultures, it is, well - rice and beans. This combination of protein and whole grain is a very satisfying way to start the morning and a great way to utilize leftovers. I recommend serving it Tico style - with a egg on top!
It can also be wrapped up in a corn tortilla, or covered in your favorite salsa. This recipe comes from the Feb. 2007 issue of the McDougall Newsletter.

Preparation Time: 5 minutes (need cooked rice) Cooking time: 15 minutes Servings: 4

• ¼ cup vegetable broth or water
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans black beans, drained (liquid reserved) and rinsed
• 3 cups cooked brown rice
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground ginger
• ¼ teaspoon salt
• freshly ground pepper

Place the water in a large non-stick frying pan and add the onion and garlic. Cook, stirring frequently until onion softens and begins to stick to the bottom of the pan. Add a bit more water or broth and repeat until onion begins to stick again. Add remaining ingredients and mix well. Add a bit of the reserved liquid from the beans to make the rice look “dirty”, if desired. Cook until heated through. Serve hot with salsa on top.
Hint: To be more authentic, you can cook dry black beans in water to cover until tender (about 3-4 hours). You will need about 3 cups of cooked black beans. Save some of the cooking liquid to mix with the beans and rice.

Lentils are a fabulous food. Like all legumes, they are rich in soluble fiber, heart-friendly B vitamins, and are a wonderful source of cholesterol-free protein. However, unlike their cousins, they require no soaking time nor do they cause as much gas as many other beans! This Indian inspired dish tastes wonderful over a brown basmati rice or folded into a tortilla with some crunchy veggies. If you do not feel like pulling out your blender or Vitamix, add extra broth or water at the onset of cooking, leave the lentils whole and enjoy a lovely Indian Lentil soup.

• 1 tablespoon vegetable oil
• 2 cups chopped onions
• 3 garlic cloves, minced
• 3 cups water
• 1 cup dried red lentils
• 3/4 teaspoon turmeric
• 3/4 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1 cup brown basmati rice, cooked according to package directions
• 2 plum tomatoes, seeded, chopped
• 1/4 cup chopped fresh cilantro
• 1 jalapeño chili, seeded, chopped

Heat oil in medium skillet over medium heat. Add 1 cup onion and 1 minced garlic clove and sauté until tender and golden brown, about 10 minutes. Set aside. Combine 3 cups water, lentils, remaining 1 cup onion, 2 minced garlic cloves, turmeric, cumin and ginger in heavy medium saucepan. Bring to boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes. Transfer half of lentil mixture to Vitamix; purée until smooth. Return purée to same saucepan. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper.

Spoon rice into bowls. Spoon dal over rice. Top with tomatoes, cilantro and chili.
Per serving: calories, 410; total fat, 5 g; protein, 18g; fiber, 9g; cholesterol, 0. Serves 4.

Black Bean Quinoa Salad with Basil Lemon Dressing

• 1.5 cups uncooked quinoa
• 3 cups organic vegetable broth
• 14 oz. package firm tofu
• 2 tbsp. olive oil, divided
• 1 1/4 tsp. salt, divided
• 1 cup chopped fresh basil
• 3 tbsp. fresh lemon juice
• 2 tbsp. Dijon mustard
• 2 tsp. grated lemon rind (use an organic lemon)
• 1/2 tsp. freshly ground pepper
• 3 garlic cloves, minced
• 1 (10 oz.) package of frozen edamame, shelled and thawed
• 4 cups chopped tomato (about 3 medium)
• 1/2 cup sliced green onions
• 1/2 cup chopped carrot
• 1 (15 oz.) can black beans, rinsed and drained

Rinse quinoa to remove saponin, a bitter coating. Place quinoa and broth in a saucepan and bring to a boil over medium-high heat. Cover, reduce heat, and simmer for 15 minutes or until broth is absorbed. Remove from heat.
Drain tofu and pat dry. Cut into cubes. Heat 1 tablespoon oil in a large skillet over medium-high heat. Place cubed tofu in skillet and sprinkle with 1/4 teaspoon salt. Saute’ tofu until browned, about 9 minutes. remove from heat and cool.
Combine remaining oil, remaining salt, and the next six ingredients (through garlic) in a large bowl and whisk until blended. Stir in quinoa.
Add thawed edamame, tofu, onion, tomato, carrot, and black beans to the quinoa mixture, stirring gently to combine. Store covered in the refrigerator until ready to serve. Yields ten 1 cup servings.
Recipe adapted from Cooking Light, March 2006