Health from the Kitchen: Five Supermarket Finds For Immune Resilience

As we all settle into autumn, thoughts of how we can boost our own bodies natural immunity may be crossing your mind. 

Here are five immune modulating foods you can find at any supermarket. Included in this post is a fabulous recipe for fire cider, a simple immune boosting tonic you can make with several of these ingredients.

Button Mushrooms

Medicinal mushrooms like Reishi, and Maitake have quickly become a popular wellness item over the past few years. However, did you know that all edible mushrooms are medicinal in some way shape or form? That’s right, even button mushrooms commonly found in the produce section. All mushrooms contain compounds called Beta-Glucans. Studies have shown that these aid the body in regulating its natural immunity helping us to be better prepared when we are exposed to various illnesses. Beta-Glucans have also shown to provide anti-inflammatory support within the body. This can especially be beneficial when fighting off infections. One important thing to note about Beta-Glucans is that they must be cooked in order to unlock their full potential within the body. Be sure to cook all mushrooms for at least 10 minutes. Cooking not only unlocks their medicinal benefits but it also makes them easier to digest. Mushrooms are made of a material called chitin, which is particularly difficult for our digestive tracts to digest. Saute with onions and garlic and add to any meal Enjoy!

https://europepmc.org/article/med/19571787

Garlic

This powerful herb is very common to find at the supermarket, however be sure to get it fresh and unpeeled! Studies have shown that garlic appears to have an immune boosting effect within the body by increasing the production of certain types of cells such as natural killer cells, lymphocytes, macrophages and dendritic cells. Many of these cells work with your bodies innate immunity to find and destroy any invading cells such as bacteria or viruses. A powerful way to incorporate garlic into your diet is crushed and raw added to your food after cooking. Cooking garlic begins to break down many of its immune boosting effects. Another way to use garlic medicinally is to combine 1 TBSP of crushed garlic with 1 TBSP of raw honey. Eat this by the tsp with meals. Raw not your thing, or concerned with smelling like garlic? Sauteed, roasted or added to soups are fabulous  options too!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/

Onion

Onions are a common household vegetable to most, but they can offer more than just flavor to your food! Studies have shown that yellow onion skins in particular are high in Quercetin. Quercetin can help balance the bodies allergic and inflammatory responses, making it an excellent addition to any diet. In order to harness the full potential of onions, save the skins in the freezer until you have a small bag full. Once you save enough skins, prepare them as a broth. Use either bones or veggies as a base then add in your saved onion skins along with other vegetables for an extra boost. 

https://www.mdpi.com/1420-3049/21/5/623

Ginger

This potent spice is great to keep on hand year round! Ginger has many medicinal uses, but it’s specifically well known for its digestive and anti-inflammatory effects. Many studies have shown these effects to help the body prevent infection as well as help shorten the duration of infections. Ginger is best used fresh, however dried ginger tea is also helpful if fresh is not available. Ginger tea with raw honey is a great way to incorporate this powerful herb into your daily diet. Cooking with ginger is also easy if you pre-make a ginger paste which can be combined with any of your desired seasonings. 

https://www.sciencedirect.com/science/article/pii/S2213434416300676

Thyme

This common herb is often used for its flavor yet it also has many medicinal benefits in store! Thyme has most commonly been shown to have anti-inflammatory, anti-microbial, digestive and antioxidant effects within the body, making it an excellent immunity ally. This aromatic herb also has an affinity for the lungs, which implies that it helps strengthen lung function. Find thyme at your local supermarket with the produce or spices. It is best if found fresh, but dried can also be used if it’s all that’s available. Prepare this herb as a savory tea, or add it to your meals both cooked and fresh. 

http://annresantioxidants.com/index.php/ARA/article/viewFile/99/101

Looking to combine these remedies!? Whip up a batch of fire cider at home. 

Recipe

FIRE CIDER

Recipe by Rosemary Gladstar

• ½ cup grated fresh horseradish root

• ½ cup or more fresh chopped onions

• ¼ cup or more chopped garlic

• ¼ cup or more grated ginger

• Chopped fresh or dried cayenne pepper ‘to taste’. Can be whole or powdered.  

• Optional ingredients; Turmeric, Thyme, Cinnamon

1. Place herbs in a half-gallon canning jar and cover with enough raw unpasteurized apple cider vinegar to cover the herbs by at least three to four inches.  Cover tightly with a tight fitting lid.

2. Place jar in a warm place and let for three to four weeks.  Best to shake every day to help in the maceration process.

3. After three to four weeks, strain out the herbs, and reserve the liquid.

4. Add honey ‘to taste’.  Warm the honey first so it mixes in well.  “To Taste’ means your Fire Cider should taste hot, spicy, and sweet.  “A little bit of honey helps the medicine go down……”

5. Rebottle and enjoy!  Fire Cider will keep for several months unrefrigerated if stored in a cool pantry.   But it’s better to store in the refrigerator if you’ve room.

Take a small shot glass daily serves as an excellent tonic Or take teaspoons if you feel a cold coming on.