From eNewsletter 4/1/2020
DID YOU KNOW that the image above, which appeared in a study in last week's JAMA, is the spray from a sneeze? Lest anyone question why sneezing or coughing into the crook of your arm is critical, the spray from this unencumbered sneeze stretched 26 feet!
On a lighter note, do you know that Google Earth is offering virtual tours of the national parks of the United States? It is a very cool feature. PREVENT AND FIGHT: CORONAVIRUS SPECIAL ISSUE If you missed our newsletter last Wednesday, you won't want to miss the information at this link. BONNIE ON THE RADIO TONIGHT Bonnie will be on "The Jen Weigel Show" tonight at 7:15PM on WLS 890AM Radio discussing the adrenals and immune system.
SUPER MEALS TO STAY WELL
Steve & Bonnie: Allium vegetables (onions, chives, garlic, shallots, leeks, and scallions) are incredible immune system boosters. Cruciferous vegetables (broccoli, broccolini, cauliflower, Brussels Sprouts, cabbage, arugula, and kale) have incredible detoxification and antioxidant properties. Kimchi is considered to be one of the top five world's healthiest foods. It's probiotic, dietary fiber, low caloric, vitamin rich, immune system boosting, and anti-inflammatory benefits are the reasons it's a super star among recipes, not to mention that it tastes delicious!
Following are of our all time favorite recipes to which Bonnie has made even healthier by adding extra allium foods, cruciferous vegetables, and a regular dose of kimchi.
HEARTY CHICKEN MINESTRONE SOUP -one fully cooked rotisserie chicken (skin and bones removed), chopped -one cup onion, chopped -1/2 cup shallots, chopped -4 large cloves garlic, minced -3/4 cup organic celery, chopped -one cup organic carrots, peeled and chopped -2 T. Extra virgin olive oil -one cup organic frozen broccoli florets, thawed -one cup organic baby kale (can be frozen) -1/2-3/4 cup canned organic white beans, rinsed well -1/2-3/4 cup canned organic black beans, rinsed well -6 cups homemade chicken broth (see enclosed recipe) -2 cups electrolyte water -6 oz. can low sodium V-8 juice -2 T. d'Amore sun dried tomato paste -iodized sea salt to taste In a soup pot or Dutch Oven, sauté onion, shallot, garlic, celery, and carrots in olive oil until translucent. Add chicken broth, water, V-8 juice, chicken, and tomato paste. Bring to a boil, then cook on low, covered, for 30 minutes. Add remaining ingredients, then cook on low for 20-30 minutes longer, or until broccoli florets are soft. SERVES: 4 (as a main course) STAY WELL CHICKEN BROTH/BONE BROTH -one large fully cooked rotisserie chicken (skin removed and cut into large pieces) -1 medium sized onion, skin removed and cut into fourths -4 medium sized shallots, skin removed and cut into fourths -4 cloves fresh garlic (skin removed), minced -2 cups organic curly parsley (leave whole with stems on) -4 large stalks organic celery (with leaves), cut enough to fit into a soup pot -one large organic parsnip, peeled and cut into large chunks -one large organic carrot, peeled and cut into large chunks -7 cups electrolyte or well-filtered water -one cup Pacific Foods or Kettle & Fire or Brodo brand chicken bone broth -1 T. apple cider vinegar (to leach calcium and collagen into the broth) -iodized sea salt to taste -fresh dill, optional -white pepper, optional In a large soup pot, add all ingredients. Bring to a boil, then reduce to low. Cover and cook for 2 hours. Strain all ingredients to make a clear broth. Refrigerate or freeze in small portions to use in recipes. YIELD: 9-10 cups broth SARDINE SALAD -1/4-1/3 cup sardines, canned in olive oil (with or without added salt); may substitute with wild canned tuna in olive oil, if desired -1/2 small sweet onion, sliced and separated into thin curls -2 cups Earthbound Organic Mixed Greens (baby lettuce leaves, radicchio, frisée, arugula, baby spinach, mizuna, baby red chard) -1/4 cup pitted and sliced black/brown olives -1/3-1/2 cup Persian cucumber, partially peeled and sliced Mix fish in olive oil and onion slices. Refrigerate for several hours to blend flavors. Just before serving, add the mixed greens, olive slice, and zucchini slices. Too with dressing (see recipe below). Serves: one For dressing: -1 T. fresh lemon juice -1 T. dry minced garlic or shallot -1 T. extra virgin olive oil Mix all together. Let sit at room temperature for several hours to blend flavors. OVEN BAKED RISOTTO -2 T. Extra virgin olive oil -1 cup leeks (white part only), diced -4 garlic cloves, minced -1/2 cup shallots, minced -1 1/2 cups Arborio rice, uncooked -1/2 cup dry white wine -3 cups homemade chicken broth (see recipe) -one cup electrolyte water -8 oz. nitrate-free smoked turkey or chicken breast, cubed -one cup frozen sweet peas, thawed -2 T. fresh organic tarragon, minced -2 T. organic butter or Earth Balance, melted -3/4 cup finely grated sheep Romano/Parmesan cheese, finely grated Preheat oven to 400 degrees. In a large ovenproof Dutch oven, sauté leek, clove, and shallot pieces, stirring occasionally, until softened. Add rice, then slowly add wine. Stir until most of the wine has evaporated. Stir in the water and broth. Bring all to a boil, then stir in the turkey/chicken cubes, tarragon, and peas. Cover the Dutch oven, and bake for 20 minutes or until the rice is cooked through. Add more electrolyte water or broth if rice is dried out before fully cooked. Remove from the oven and stir in the melted shortening and cheese. Spoon into bowls and serve immediately. SERVES: 6 (as a main meal) HOMEMADE KIMCHI -4 lbs. organic cabbage (preferably Napa), cut into matchsticks or shredded -one large carrot, peeled and shredded -1/4 cup Kosher salt -2 bunches green onions (some green left on, diced -8 cloves garlic, peeled and halved -1/4 cup fresh ginger, peeled and finely chopped -3 T. electrolyte water -1 tsp. organic agave syrup -1 large daikon radish, cut into matchsticks -1/4 cup Korean red pepper flakes/powder In a large bowl, toss the cabbage, carrots, and salt together until the cabbage begins to wilt. After 1-2 hours, water will be released from the cabbage. Then strain and rinse thoroughly to remove salt. Mix together the cabbage/carrot mixture with remaining ingredients. Place loosely into 3-4 glass canning (mason) jars. Screw the lids on loosely. Let sit at room temperature for 24-72 hours. Every 8 or so hours, remove the lids and push the mixture down with a long fork or knife. Then return the lids to the jars. After fermentation is complete, keep refrigerated SAFELY for one week. If desired, remove some or most of the garlic before consuming. HOW TO ENHANCE YOUR DIET WITH KIMCHI -add, warmed, as a topping for fish or chicken -add, cold, to enhance salads (if you add a little olive oil, there is no need for a dressing) -add as a side to any meal (much the way you would serve a side of coleslaw) -remove the garlic and add, warmed, to your favorite bratwursts or burger patties -remove the garlic...add flour (preferably gluten-free rice flour)...add melted butter or Earth Balance..add bean sprouts...add salt to taste...and sauté in 1/4 cup batches to make "pancakes"
BRANDS FOR THE ALLERGIC PERSON
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