Immunity Boosters by Dr. Manjit Kaur

With the recent outbreak of Coronavirus (COVID-19), it’s very important to maintain a healthy immune system by adopting healthy lifestyle choices and strategies. The immune system is the first line of defense of our body against any foreign microorganism entering the body. The immune system comprises of cells, tissues, and organs that work together to protect the body from diseases. Since the immune system is not just a single entity so there is no single food or a magic pill that can be added to the diet to better support and protect the immune system. 

There is this old saying and it may have some truth behind it, “an apple a day keeps the doctor away.” Eating foods rich in vitamins and certain minerals will help fight against the cold, cough, flu, and fever: or in other words, they will help the immune system fight off viruses and bacteria. The best immunity builders are fruits, nuts, vegetables, and definitely home cooked foods with herbs and spices of your own choice adding a great flavor. To get the maximum health benefit, the best option is the consumption of organic produce.

The leafy vegetables such as spinach, kale, mustard greens, collard greens, and others are cabbage, peppers, lemons, tomatoes, radish, squash, pumpkin, broccoli, asparagus, potatoes, sweet potatoes, beans, artichoke, eggplant, onions, garlic, ginger, carrots, berries, and beets are high on antioxidants.

Now what are antioxidants?

Antioxidants are compounds produced in the body and are found in certain foods that help protect our cells from damage caused by potentially harmful molecules known as free radicals. When free radicals accumulate in the body, they may cause a state known as oxidative stress that can damage DNA and other important structures in cells. Chronic oxidative stress can increase the risk of heart disease, cancer and diabetes. Incorporating antioxidants-rich fruits, vegetables, and spices to daily diet will help increase blood antioxidant levels to fight oxidative stress and strengthen the ability to fight infection and diseases.

Fresh fruits and vegetables contain abundant amounts of Vitamin A, B, C and E that help fight infections.

The spices such as Turmeric, cumin, oregano, cinnamon, bay leaves, cloves, mustard seeds, ginger, pepper, chili powder, nutmeg, mace, star anise, fenugreek, fennel, asafoetida, pepper corn, paprika, saffron, celery seeds, dill, curry powder, tamarind, caraway, kokum, sesame seeds, chia seeds, lemongrass, curry leaves, sorrel, poppy seeds, anise, garlic, cilantro, onion and cardamom are rich source of antioxidants and have several health benefits. These spices also add a great flavor to our dish. The turmeric and the ginger works like a magic spice when suffering from cold, cough or flu. The turmeric is also known as “the King of Spices” and it contains the most active compound called Curcumin. It has many scientifically-proven health benefits, such as the potential to prevent Alzheimer’s, heart disease, cancer, and has several cosmetic and healing properties.

Herbs such as mint, sage, parsley, thyme, marjoram, tarragon, peppermint, oregano, rosemary, and basil are equally beneficial to health.    

Organic coconut oil has antiviral properties is a good immunity booster. 2 tsps of coconut oil daily helps in reducing inflammation and digesting fat soluble vitamins.

Sprouts are great source of antioxidants. Some very good examples of sprouts that can be made easily at home are moong, green gram, lentil, celery, and broccoli seeds sprouts. Sprout salads are delicious and has a great nutritious value.

Honey is a great source of antioxidants that may lower triglyceride levels, lower blood pressure, and improves cholesterol levels. It is very effective treatment for cold and suppresses cough. It is more effective when mixed with warm milk and turmeric powder.

Probiotics help build a strong immunity. Probiotics are live bacteria and yeasts that are good for the digestive system. There are good and bad bacteria and Probiotics are often called good bacteria because they help keep the gut healthy and strong. Home-made yogurt and kefir are one of the best sources of probiotics that can improve the immune system.

Fermented foods are another good source that encourages the growth of good bacteria in the gut. These include sauerkraut, kimchi, and some home-made pickles using different vegetables.

Cereals, and nuts such as walnuts, hazelnuts, pistachio nuts, almonds, pea nuts, cashews, and macadamia nuts are a great source of Vitamin E help improve the function of white blood cells. They are great munchies and an excellent healthy snack.

Include these healthy ingredients in your diet to improve your gut immunity.

With the ongoing fear and anxiety because of the coronavirus its very important to keep calm, maintain social distance and prioritize the basic steps as listed below for protecting and improving health and potentially the immune system.

We all know the great proverb that "Health is Wealth" and I find so much truth in that. Besides healthy eating, make sure you also follow the basics to boost your immune system and reduce your chance of getting flu or viral infection.

        

• Proper hand washing with soap for 20 seconds
• Quit smoking
• The right amount of exercise and staying active
• Stress management
• If you drink alcohol, drink in moderation 
• Adequate sleep

“It is health that is real wealth and not pieces of gold and silver.”

 Mahatma Gandhi

Talk Show WMC5

Hand Sanitizer

Home made Hand Sanitizer:

300 ml 99 percent Isopropyl Alcohol
100 ml Aloe Vera
Few drops of essentials oil of your choice ( I used peppermint in one and Tea Tree in another bottle)
I also used 5 ml Dettol (antiseptic and germicide) optional

Simply mix all ingredients and pour into a bottle.

Don’t use other alcohol such as methanol or butanol as they are toxic.

Mixed Vegetable Korma

For vegetarians this is one of the best recipes and rich source of nutrition. You can pretty much use any kind of vegetable in this delicious and flavorful vegetarian curry dish.

Ingredients:

3 tablespoons oil

1/2 teaspoon cumin seeds

1 medium size onion diced

1/2 teaspoon garlic paste

1/2 teaspoon ginger paste

4 carrots peeled cut into ½ inch cubes

1 green bell pepper cut into ½ inch pieces

1 red bell pepper cut into ½ inch pieces

1 orange bell pepper cut into ½ inch pieces

2 medium size potatoes cut into ½ inch cubes

2 cups cauliflower florets medium size

1/2 cup tomato puree

1 teaspoon curry powder

1/2 teaspoon cilantro powder

1/2 teaspoon cumin powder

1/4 teaspoon red chili powder

1/2 teaspoon pepper powder

1/4 teaspoon turmeric powder

1/2 cup heavy cream

1/2 cup yogurt

1/2 cup cashew nuts

Salt to taste

Cilantro leaves to garnish

Mint leaves to garnish

Preparation:

Heat oil in a deep nonstick pan.

Add cumin seeds, onions, garlic, ginger and sauté.

Cook on medium heat until onions are light brown and the raw flavor of the garlic and ginger is gone.

Add turmeric powder and mix well.

Add half cup of water and mix well.

Add potatoes and cook for 3-5 minutes until they soften.

Add carrots, bell peppers and other vegetables and cook.

Add cumin powder, curry powder or garam masala powder, salt, cashews and mix well.

Cook for two to three minutes.

Add half cup water as needed, tomato puree and mix well.

Add heavy cream, stir well and cook till the vegetables are almost cooked.

Transfer delicious korma in a serving bowl.

Sprinkle chopped cilantro on top.

Serve hot with a swirl of cream on top.

Enjoy with naan or rice.

Rice Pulao

There are so many great rice recipes that are delicious and easy to cook. Pulao is one such recipe that can be pressure cooked or cooked in a pan by adding vegetables of your choice. You can use  basmati rice, simple rice or brown rice to make pulao. Rice is a grain that is rich source of fiber and about 98% percent digestible.

Ingredients:

2 cups basmati rice (I use Royal Basmati brand)

2 tablespoons oil

1/2 cup onion chopped

1/2 cup green peas

2 carrots diced

6-8 green beans chopped

2 bay leaves

1 teaspoon cumin seeds

1 cinnamon stick

2-3 cloves

4-5 peppercorns

Pinch of turmeric powder for color (optional)

4 cups of water

Salt to taste

Garnish of your choice (fried nuts or cilantro leaves)

Preparation:

Heat oil in a pan. Add bay leaves, cardamoms, cinnamon, cloves and cumin seeds. Sauté till the seeds splutter. Add peppercorns, turmeric and mix.

Add onions and saute till light brown.

Add carrot, beans, peas, and salt. Stir to mix, cover and cook for 2-3 minutes.

Add four cups of water and boil.

Add rice and cook in a pan until done or pressure cook with one whistle.

Open the lid and serve hot

Butter Chicken (Murgh Makhani)

Butter Chicken is one of the most popular Indian dishes across the world and is very delicious. This dish is liked by all age groups and my family loves it. This delicious chicken recipe is also popular by its Hindi name - Murgh Makhani. The taste of the buttery- creamy chicken masala is just awesome and never to be forgotten. The extra quantities of butter makes it very delicious and goes well with rice or any bread, naan or rotis.

Ingredients:

2-3 pounds boneless chicken cut into 1 inch pieces

1/2 cup yogurt

1 tablespoon lemon juice

2 tablespoons butter (or oil)

1 medium size cinnamon stick

2 bay leaves

2 green cardamoms

2 whole cloves

I/2 teaspoon cumin seeds

1/2 teaspoon kasuri methi

1 medium size diced onions

1 teaspoon garlic paste

1 teaspoon ginger paste

1/2 teaspoon turmeric powder  

11/2 teaspoon cilantro powder

11/2 teaspoon cumin powder

11/2 teaspoon garam masala (curry powder)

1/4 black pepper powder

 *Can be substituted by butter chicken masala

1/4 red chilli powder

2 teaspoons tomato paste

1/2 stick butter

1/4 cup heavy cream

1/2 cup water

Salt to taste

Fresh cilantro leaves for garnish

Preparation:

Marination

Marinate chicken pieces in yogurt and lemon juice. Keep overnight in a refrigerator.

Seasoning:

Melt butter in a pan.

Add bay leaves, cloves, cinnamon, cardamom, kasuri methi, and cumin seeds. Let them become little brown until the flavors starts coming.

Add diced onions, ginger paste, garlic paste and cook until they are brown in color.

Add 1/2 cup of water and cook again till the onions and soft and tender into sauce. Add tomato paste and mix it well with a stir.

Add cilantro powder, cumin powder, garam masala, chilli powder, turmeric powder, black pepper and salt to taste. Add butter stick and heavy cream. Cook for 5 minutes and add desired quantity of water to make gravy.

Add chicken pieces into the sauce. Simmer the heat and cook for 15-20 minutes until all the chicken pieces are well blended with the gravy.

Garnish with cut cilantro leaves and serve it with naan or roti, or rice and enjoy.

Chickpea (Garbanzo Beans) Salad

Fresh home grown organic vegetable are good for salads and provide a great nutrition value. It serves as a great appetizer. Chickpea salad will keep you full for ling hours and is very satisfying. I love it and good for office lunch.

Ingredients:

2 cups chickpeas soaked overnight and boiled (use canned for quick recipe)

or

2 cans (15 ounce) organic garbanzo beans (rinsed and drained)

1 medium size green bell pepper, chopped

2 red mini sweet peppers, chopped

2 yellow mini sweet peppers, chopped

2 orange mini sweet peppers, chopped

1 small cucumber, chopped

1 medium size carrot, chopped

1 tomato nice and firm (don’t use overripe), chopped

2 sticks of celery, chopped

Few kale leaves (remove stems), chopped

1/4 cup of purple cabbage, chopped

1/4 cup of regular cabbage, chopped

1/4 cup of moong sprouts (optional)
1/2 cup boiled potatoes, chopped (optional)

3 tablespoons avocado oil or olive oil

1/2 teaspoon freshly ground pepper powder

1/2 teaspoon garlic powder

1/2 lime freshly squeezed

Salt to taste

Preparation:

Combine all salad ingredients in a big bowl and mix.

Add avocado oil, pepper powder, garlic powder, lime juice, and salt.

Toss it well until all ingredients are uniformly blended. If you need more salt or pepper add according to your taste. I like spicy so I use red chilli powder for that extra kick.

Garnish with cilantro, basil leaves and slices of lime.

Enjoy!!