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Savory Fish Curry With Roasted Cauliflower and Okra Recipe

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Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.

If you like (or love) curry, then you’ve probably tried different variations of this colorful and flavorful dish. India, Indonesia, Malaysia and Sri Lanka all have their own take on curry. Some cooks may make changes to a recipe because certain ingredients may not be available in their area, and they use substitutes instead that’ll help retain the essence of the curry.1

Succulent fish, fresh and organic vegetables and flavorful spices come together in this Quick and Savory Fish Curry With Roasted Cauliflower and Okra Recipe. It’s sure to be a hit among curry lovers or those who are tasting this dish for the first time.

Looking for more healthy and delicious recipes to serve to your family and friends? Check out the “Fat for Fuel Ketogenic Cookbook” that Pete Evans and I have collaborated on. It features ketogenic diet-friendly recipes that can satisfy your taste buds and potentially improve your health. Available starting November 14, this cookbook also provides you with valuable information regarding the basics of the ketogenic diet.

Quick and Savory Fish Curry With Roasted Cauliflower and Okra Recipe

Prep Time: 25 minutes Cook Time: 30 minutes Serving Size: 4

Ingredients

  • 2 teaspoons ground turmeric
  • 2 teaspoons ground coriander
  • 1/2 head cauliflower, broken into florets
  • 4 snapper fillets, approximately half a pound each (or any firm white fish such as cod, sea bass or bream) skin on or skinned and pin-boned
  • Juice of 2 limes
  • 4 tablespoons coconut oil, melted
  • 1 onion, sliced
  • 1-inch piece of ginger, finely grated
  • 4 cloves garlic, minced
  • 5 cardamom pods
  • 1 teaspoon dried chili flakes
  • 1 pinch freshly cracked pepper
  • 1 cinnamon stick
  • 12 curry fresh leaves
  • 1 1/2 cups organic coconut milk
  • 1 2/3 cup fish stock or water
  • 1 tablespoon fish sauce
  • 8 okras, halved
  • 1 large handful baby spinach leaves
  • 1 handful coriander leaves

Procedure

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Mix the turmeric and ground coriander together in a small bowl and set aside.
  3. Place the cauliflower florets, 1 tablespoon of coconut oil and half of the spice mix into a bowl and toss to combine. Transfer the cauliflower mixed with the spices onto a lightly greased oven tray with a little coconut oil and spread as a single layer. Season with a little salt and roast in the oven for 15 minutes, until golden. Set aside.
  4. Rub the remaining turmeric spice into the flesh side of the snapper fillets, then squeeze the juice of one lime over it. Leave to marinate for 10 minutes, cover and place in the refrigerator.
  5. Meanwhile, heat the remaining coconut oil in a large frying pan over medium heat.  Add the onion and sauté gently for five minutes until softened and translucent. Add the ginger and garlic and sauté for 30 seconds, then add the cardamom pods, cinnamon stick, chili flakes, a pinch of freshly cracked pepper and curry leaves, and cook for another minute.
  6. Add the roasted cauliflower, okra, coconut cream and fish stock. Mix to combine, then place the fish flesh side down and gently simmer for eight to 10 minutes until the fish is nearly cooked through.
  7. When the fish is almost cooked, add the spinach leaves and gently mix them through.
  8. To finish, season with the fish sauce (add more fish sauce to taste if desired), squeeze over the remaining lime juice, and garnish with fresh coriander.

Tip

Try to limit your intake of white fish like snapper, because these are usually contaminated with harmful toxins like mercury. Purchase fish from a trustworthy source, such as a local fish monger you can trust, who can provide you with high-quality fish. This is because some sellers will tell you that you’re buying a good-quality product when it is actually a low-quality fish.

This Quick and Savory Curry Recipe Will Add Spice to Your Meals

If you’ve run out of ideas on how to cook curry, this recipe is a good choice. Fish may not be the first ingredient of choice when it comes to curry (chicken and beef are more commonly used),2 but this delicious dish makes it work, as the spiciness of the curry perfectly complements the mild flavor of the fish.

What Are the Health Benefits of Okra?

Okra is a vegetable from the Malvaceae or mallows family. It can have either a smooth surface or a rough texture, and is naturally green, although it can come in red varieties too. Because okra is tough to chew, it must be steamed or boiled before eating. Once cooked, it develops a gelatin-like quality.

It’s unfortunate that not many are familiar with okra, because it carries outstanding health benefits. Okra is a low-calorie vegetable that’s abundant in insoluble and soluble dietary fiber, and can potentially aid with promoting optimal digestive function, reducing cholesterol levels, lowering heart disease risk and improving weight management (since okra can help promote satiety). Okra also contains iron, calcium, manganese and folate, plus these beneficial vitamins:

  • Vitamin A: Together with flavonoids such as beta-carotene, xanthan and lutein, vitamin A can work toward promoting good vision and healthy skin and mucous membranes.
  • Vitamin B6: This B vitamin can assist with metabolizing fat, carbohydrates and amino acids, promoting health of lymph nodes and regulating blood sugar levels. Other potentially health-boosting B vitamins in okra include vitamins B1 (thiamin), B3 (niacin) and B5 (pantothenic acid).
  • Vitamin C: This can help support immune function, prevent free radical damage and regulate blood pressure levels.
  • Vitamin K: It can help the body’s blood clotting function. Together with vitamin D and calcium, vitamin K can support bone health as well.

When buying okra, pick those that are bright green, have unblemished skin and feel firm but not hard. It’s best to look for okra at your local market, particularly from May to September when it’s in season. Okra can be stored in your refrigerator’s vegetable compartment in paper bags for up to four days.3

When cooking the okra, bring them to room temperature first. This allows the vegetable to release less moisture when cooked. You can opt to leave the okra whole when cooking, but if you want to cut or slice the vegetable, pat the okra dry first before cutting or slicing. Use a ceramic knife to help slow the browning process.

What’s Curry Without Delectable and Tasty Spices?

It’s undeniable that the spices in this curry provide heaps of delicious flavor. Let’s take a closer look at two of these spices and their health benefits:

  • Cardamom pods: These small and greenish pods have a strong, unique and spicy-sweet or camphor-like flavor. There are many types of cardamom pods, but no matter what variety you use, you can get the most intense flavor once you break open whole pods to release the tiny black seeds. These seeds can be ground using a spice mill or a mortar and pestle. A little definitely goes a long way.

Cardamom pods are known for their high manganese content, accounting for around 80 percent of the recommended daily value in a single tablespoon. Cardamom pods also offer fiber, minerals such as iron, calcium, magnesium, potassium and zinc, and vitamins A, B1, B2, B6 and C. There are also volatile oils in cardamom pods that may play a role in their ability to target gastrointestinal disorders, according to studies. While limonene is considered the most prominent, these volatile oils may deliver benefits too:






Pinene

Sabinene

Myrcene

Phellandrene

Terpinene

Terpinolene

Linalool

Terpinen-4-oil

A-terpineol

A-terpineol acetate

Citronellol

Nerol

Geraniol

Methyl eugenol

 

Ancient medical tradition noted that cardamom may help ease sore throats, tooth and gum infections, congestion, tuberculosis and stomach, kidney and lung problems. Lab studies discovered that cardamom pods can be helpful in successfully addressing urinary tract infections and gonorrhea, and in delivering heart-protective properties. Cardamom pods were also said to be linked to relieving muscle problems.

Moreover, cardamom pods were used for many centuries as an aphrodisiac that helped addressed impotency. Early and modern medicine also believed that cardamom pods have mood-elevating capabilities and can work as an antidepressant and in aromatherapy.

  • Coriander leaves or cilantro: Whether you like coriander leaves (or cilantro) or not, you cannot deny that they are a valuable storehouse of essential nutrients that can benefit your health. These low-calorie, no-cholesterol leaves contain flavonoids, polyphenols and phenolic acids, such as the antioxidant and anti-inflammatory compounds kaempferol and quercetin.

Kaempferol is known to assist with lowering the risk of chronic diseases such as heart disease, while quercetin is an antioxidant that can help prevent histamine release, allowing cilantro to act as a natural antihistamine. Minerals like potassium, calcium, manganese, iron and magnesium, B vitamins and vitamins A, C and K are also present in coriander leaves.4 These nutrients help contribute to the antiseptic, antifungal, antioxidant, antibacterial and disinfectant properties that coriander leaves are known for.

Coriander leaves are also promoted as a chelator or remover of heavy metals from the body. Although research regarding this supposed benefit is scarce, there is evidence showing that consuming these leaves along with foods containing heavy metals can reduce the latter’s toxicity in the body.5

A Guide to Choosing High-Quality Fish

There are considerations you have to make when buying snapper fillets, or any type of fish for that matter. Mercury contamination is a major problem hounding most types of fish today, and can outweigh fish’s potential health benefits. If you’re buying fish, get them from a trusted local fish monger to avoid being defrauded. If you don’t have access to or contact with a local fish monger and need to buy seafood from grocery stores or generic big box retailers, check for these third party labels that can verify the fish’s quality:

  • Marine Stewardship Council: Arguably the best-known third party label for fish, the logo features the letters MSC and a blue check mark in the shape of a fish.
  • Global Aquaculture Alliance Best Practices: Although farmed fish isn’t an ideal type of fish you should consume, if you have no other choice, look for this symbol.
  • State of Alaska’s “Wild Alaska Pure:” The state of Alaska doesn’t permit aquaculture, so all Alaskan fish is wild caught. Even better, the state has some of the cleanest water and some of the best maintained and sustainable fisheries. The “Wild Alaska Pure” logo is a reliable standard, and is a good sign to look for when buying canned Alaskan salmon.

You can also substitute the snapper in this recipe to either wild-caught Alaskan salmon or sockeye salmon. What makes these two special are the fact that they’re not allowed to be farmed and are always wild caught. Bioaccumulation of toxins is also reduced in these two types of fish, because they don’t feed on contaminated fish. Sockeye salmon also has a lower risk of bioaccumulating toxins because of its short life cycle.

About Pete Evans

Pete Evans

Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.

Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.

Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”

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Frostbite: What it is and how to identify, treat it

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Manitoba’s temperature has plummeted to its coldest level this season, triggering warnings about the extreme risk of frostbite.

Oh, we know it’s cold. We can feel Jack Frost nipping at our noses. But what about when he gnaws a little harder — what exactly does “frostbite” mean?

People tend to underestimate the potential for severe injuries in the cold, says the Winnipeg Regional Health Authority. We laugh off the sting of the deep freeze, rub our hands back from the brink of numbness and wear our survival proudly like a badge.

That’s because, in most cases, frostbite can be treated fairly easily, with no long-term effects.

But it can also lead to serious injury, including permanent numbness or tingling, joint stiffness, or muscle weakness. In extreme cases, it can lead to amputation.

Bitter cold can cause frostbite in just minutes. Here’s how to recognize the warning signs and treat them. 0:59

Here’s a guide to identifying the first signs, how to treat them, and when to seek medical help.

What is frostbite and frostnip?

Frostbite is defined as bodily injury caused by freezing that results in loss of feeling and colour in affected areas. It most often affects the nose, ears, cheeks, chin, fingers or toes — those areas most often exposed to the air.

Cooling of the body causes a narrowing of the blood vessels, slowing blood flow. In temperatures below –4 C, ice crystals can form in the skin and the tissue just below it.

Frostnip most commonly affects the hands and feet. It initially causes cold, burning pain, with the area affected becoming blanched. It is easy to treat and with rewarming, the area becomes reddened.

Frostbite is the acute version of frostnip, when the soft tissue actually freezes. The risk is particularly dangerous on days with a high wind chill factor. If not quickly and properly treated, it can lead to the loss of tissues or even limbs. 

Signs of frostbite

Health officials call them the four P’s:

  • Pink: Skin appears reddish in colour, and this is usually the first sign.
  • Pain: The cold becomes painful on skin.
  • Patches: White, waxy-feeling patches show when skin is dying.
  • Prickles: Affected areas feel numb or have reduced sensation.

Symptoms can also include:

  • Reduced body temperature.
  • Swelling.
  • Blisters.
  • Areas that are initially cold, hard to the touch.

Take quick action

If you do get frostbite, it is important to take quick action.

  • Most cases of frostbite can be treated by heating the exposed area in warm (not hot) water.
  • Immersion in warm water should continue for 20-30 minutes until the exposed area starts to turn pink, indicating the return of blood circulation.
  • Use a warm, wet washcloth on frostbitten nose or earlobes.
  • If you don’t have access to warm water, underarms are a good place to warm frostbitten fingers. For feet, put them against a warm person’s skin.
  • Drink hot fluids such as hot chocolate, coffee or tea when warming.
  • Rest affected limbs and avoid irritation to the skin.
  • E​levate the affected limb once it is rewarmed.

Rewarming can take up to an hour and can be painful, especially near the end of the process as circulation returns. Acetaminophen or ibuprofen may help with the discomfort.

Do not …

There are a number of things you should avoid:

  • Do not warm the area with dry heat, such as a heating pad, heat lamp or electric heater, because frostbitten skin is easily burned.
  • Do not rub or massage affected areas. This can cause more damage.
  • Do not drink alcohol.
  • Do not walk on your feet or toes if they are frozen.
  • Do not break blisters.

Seek immediate medical attention

While you can treat frostbite yourself if the symptoms are minor — the skin is red, there is tingling — you should seek immediate medical attention at an emergency department if:

  • The exposed skin is blackened.
  • You see white-coloured or grey-coloured patches.
  • There is severe pain or the area is completely numb.
  • The skin feels unusually firm and is not sensitive to touch after one hour of rewarming.
  • There are large areas of blistering.
  • There is a bluish discolouration that does not resolve with rewarming.

Be prepared

The best way to avoid frostbite is to be prepared for the weather in the first place.

Wear several loose layers of clothing rather than a single, thick layer to provide good insulation and keep moisture away from your skin.

The outer garment should breathe but be waterproof and windproof, with an inner thermal layer. Retain body heat with a hat and scarf. Mittens are warmer than gloves because they keep the fingers together.

Be sure your clothing protects your head, ears, nose, hands and feet, especially for children.

Wind chill and frostbite rates

Wind chill: 0 to –9.
Frostbite risk: Low.

Wind chill: –28 to –39.
Frostbite risk: Moderate.

Exposed skin can freeze in 10-30 minutes

Wind chill: –40 to –47.
Frostbite risk: High.

Exposed skin can freeze in five to 10 minutes.

Wind chill: –48 to –54.
Frostbite risk: Very High.

Exposed skin can freeze in two to five minutes.

Wind chill: –55 and lower.
Frostbite risk: Extremely High.

Exposed skin can freeze in less than two minutes.
 

NOTE: In sustained winds over 50 km/h, frostbite can occur faster than indicated.

Source: Environment Canada

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Awkward Flu Jabs Attempted at Golden Globes

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In what can only be described as a new level of propaganda, hosts Andy Samberg and Sandra Oh featured a flu shot stunt during the 76th Golden Globe Awards ceremony. They told the audience to roll up their sleeves, as they would all be getting flu shots, while people in white coats stormed down the aisles, syringes in hand.

Most of the audience looked thoroughly uneasy at the prospect of having a stranger stick them with a needle in the middle of an awards show. But perhaps the worst part of the scene was when Samberg added that anti-vaxxers could put a napkin over their head if they wanted to be skipped, basically suggesting that anyone opposed to a flu shot deserved to be branded with a proverbial scarlet letter.

The flu shots, for the record, were reportedly fake,1 nothing more than a bizarre gag that left many people stunned by the Globe’s poor taste in turning a serious medical choice into a publicity gimmick.

Flu Shot Stunt Reeks of Desperation

Whoever came up with the idea to turn the Golden Globes into a platform for a public health message probably thought it was ingenious, but the stunt only serves as a seemingly desperate attempt to make flu shots relevant and in vogue. During the 2017 to 2018 flu season, only 37 percent of U.S. adults received a flu shot, a 6 percent drop from the prior season.2

“To improve flu vaccination coverage for the 2018-19 flu season, health care providers are encouraged to strongly recommend and offer flu vaccination to all of their patients,” the U.S. Centers for Disease Control and Prevention (CDC) wrote. “People not visiting a provider during the flu season have many convenient places they can go for a flu vaccination.”3

Yet, perhaps the decline in people choosing to get vaccinated has nothing to do with convenience and everything to do with their dismal rates of efficacy. In the decade between 2005 and 2015, the influenza vaccine was less than 50 percent effective more than half of the time.4

The 2017/2018 flu vaccine was a perfect example of this trend. The overall adjusted vaccine effectiveness against influenza A and B virus infection was just 36 percent.5

Health officials blamed the flu season’s severity on the dip in vaccination rates, but as Dr. Paul Auwaerter, clinical director of the division of infectious diseases at Johns Hopkins University School of Medicine, told USA Today, “[I]t is also true that the vaccine was not as well matched against the strains that circulated.”6

But bringing flu shots to the Golden Globes, and calling out “anti-vaxxers,” is nothing more than “medical care, by shame,” noted Dr. Don Harte, a chiropractic activist in California. “But it was entertaining, in a very weird way, including the shock and disgust of some of the intended victims, notably [Willem Dafoe],” he said, adding:7

“This Hollywood publicity stunt for the flu vaccine is one of the stupidest things I’ve ever seen from celebrities. But it does go with the flu shot itself, which is, perhaps, the stupidest of all the vaccines available.”

Did 80,000 People Really Die From the Flu Last Year?

The CDC reported that 79,400 people died from influenza during the 2017/2018 season, which they said “serves as a reminder of how severe seasonal influenza can be.”8 It’s important to remember, however, that the 80,000 deaths figure being widely reported in the media is not actually all “flu deaths.”

According to the CDC, “We look at death certificates that have pneumonia or influenza causes (P&I), other respiratory and circulatory causes (R&C), or other nonrespiratory, noncirculatory causes of death, because deaths related to flu may not have influenza listed as a cause of death.”9

As for why the CDC doesn’t base flu mortality estimates only on death certificates that list influenza, they noted, “Seasonal influenza may lead to death from other causes, such as pneumonia, congestive heart failure or chronic obstructive pulmonary disease … Additionally, some deaths — particularly among the elderly — are associated with secondary complications of seasonal influenza (including bacterial pneumonias).”10

In other words, “flu deaths” are not just deaths directly caused by the influenza virus, but also secondary infections such as pneumonia and other respiratory diseases, as well as sepsis.11

According to the CDC, most of the deaths occurred among those aged 65 years and over, a population that may already have preexisting conditions that makes them more susceptible to infectious diseases. As Harte said of annual flu deaths, “[M]ost if not all, I would assume, are of people who are already in very bad shape.12

CDC Claims Flu Vaccine Reduces Flu Deaths in the Elderly — But Does It?

Since people aged 65 and over are those most at risk from flu complications and death, the CDC has been vocal in their claims that the flu shot significantly reduces flu-related deaths among this population. The research, however, says otherwise.

Research published in 2005 found no correlation between increased vaccination rates among the elderly and reduced mortality. According to the authors, “Because fewer than 10 percent of all winter deaths were attributable to influenza in any season, we conclude that observational studies substantially overestimate vaccination benefit.”13

A 2006 study also showed that even though seniors vaccinated against influenza had a 44 percent reduced risk of dying during flu season than unvaccinated seniors, those who were vaccinated were also 61 percent less like to die before the flu season ever started.14

This finding has since been attributed to a “healthy user effect,” which suggests that older people who get vaccinated against influenza are already healthier and, therefore, less likely to die anyway, whereas those who do not get the shot have suffered a decline in health in recent months.

Journalist Jeremy Hammond summed up the CDC’s continued spreading of misinformation regarding the flu vaccine’s effectiveness in the elderly, as they continue to claim it’s the best way to prevent the flu:15

[T]here is no good scientific evidence to support the CDC’s claim that the influenza vaccine reduces hospitalizations or deaths among the elderly.

The types of studies the CDC has relied on to support this claim have been thoroughly discredited due to their systemic ‘healthy user’ selection bias, and the mortality rate has observably increased along with the increase in vaccine uptake — which the CDC has encouraged with its unevidenced claims about the vaccine’s benefits, downplaying of its risks, and a marketing strategy of trying to frighten people into getting the flu shot for themselves and their family.”

Death of Vaccinated Child Blamed on Not Getting Second Dose

In January 2019, the state of Colorado reported the first child flu death of the 2018/2019 flu season — a child who had received influenza vaccination. But instead of highlighting the vaccine’s failure and clear limitations, the Colorado Department of Public Health and Environment blamed the death on the child being only “partially vaccinated.”

“It’s an unfortunate but important reminder of the importance of two doses of influenza vaccine for young children who are receiving influenza vaccine for the first time,” Dr. Rachel Herlihy, who is the state communicable disease epidemiologist, said in a news release.16 For those who aren’t aware, the CDC notes that one dose of flu shot may not be enough to protect against the flu. Instead, they state:17

“Children 6 months through 8 years getting vaccinated for the first time, and those who have only previously gotten one dose of vaccine, should get two doses of vaccine this season …

The first dose ‘primes’ the immune system; the second dose provides immune protection. Children who only get one dose but need two doses can have reduced or no protection from a single dose of flu vaccine.”

Not only may the flu vaccine fail to provide protection against the flu, but many people are not aware that other types of viruses are responsible for about 80 percent of all respiratory infections during any given flu season.18 The flu vaccine does not protect against or prevent any of these other types of respiratory infections causing influenza-like illness (ILI) symptoms.

The chance of contracting actual type A or B influenza, caused by one of the three or four influenza virus strains included in the vaccine, is much lower compared to getting sick with another type of viral or bacterial infection during the flu season.

Does Flu Vaccine Increase the Risk of Influenza Infection, Contribute to Vaccine Shedding?

There are serious adverse effects that can come along with annual flu vaccination, including potentially lifelong side effects such as Guillain Barré syndrome and chronic shoulder injury related to vaccine administration (SIRVA). They may also increase your risk of contracting more serious flu infections, as research suggests those who have been vaccinated annually may be less protected than those with no prior flu vaccination history.19

Research presented at the 105th International Conference of the American Thoracic Society in San Diego also revealed that children who get seasonal flu shots are more at risk of hospitalization than children who do not. Children who had received the flu vaccine had three times the risk of hospitalization as children who had not. Among children with asthma, the risk was even higher.20

There’s also the potential for vaccine shedding, which has taken on renewed importance with the reintroduction of the live virus vaccine FluMist during the 2018/2019 season. While the CDC states that the live flu virus in FluMist is too weak to actually give recipients the flu, research has raised some serious doubts that this is the case.

One recent study revealed not only that influenza virus may be spread via simple breathing (i.e., no sneezing or coughing required) but also that repeated vaccination increases the amount of virus released into the air.21

MedImmune, the company that developed FluMist, is aware that the vaccine sheds vaccine-strain virus. In its prescribing information, they describe a study on the transmission of vaccine-strain viruses from vaccinated children to nonvaccinated children in a day care setting.

In 80 percent of the FluMist recipients, at least one vaccine-strain virus was isolated anywhere from one to 21 days following vaccination. They further noted, “One placebo subject had mild symptomatic Type B virus infection confirmed as a transmitted vaccine virus by a FluMist recipient in the same playgroup.”22

Are There Other Ways to Stay Healthy During Flu Season?

Contrary to the CDC’s and Golden Globe’s claims that flu vaccinations are a great way to prevent flu, other methods exist to help you stay healthy during the flu season and all year, and they’re far safer than annual flu vaccination. Vitamin D testing and optimization have been shown to cut your risk of respiratory infections, including colds and flu, in half if you are vitamin D deficient, for instance.23,24

In my view, optimizing your vitamin D levels is one of the absolute best respiratory illness prevention and optimal health strategies available. Influenza has also been treated with high-dose vitamin C,25 and taking zinc lozenges at the first sign of respiratory illness can also be helpful.

Following other basic tenets of health, like eating right, getting sound sleep, exercising and addressing stress are also important, as is regularly washing your hands.

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Homemade Miso Soup With Vegetables

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homemade miso soup

Sometimes when the weather is chilly or you’re simply feeling under the weather, there is nothing better than a warm brothy soup. This miso soup combines nutrient-rich bone broth with the probiotic benefits of miso. And you get the benefits of vitamins and minerals from vegetables too. Make a big batch for the whole family or just one bowl for you!

What Is Miso?

Miso is a potent paste made out of fermented soybeans. But isn’t soy bad for you, you ask? Yes and no. Soy beans, like any legume, contain a large amount of phytic acid which interferes with nutrient absorption. They also contain phytoestrogens, which have their own negative side effects.

However, miso is fermented soy. Fermented foods contain bacteria which has eaten the sugars and starches present in the food. This process preserves the food and also gives it probiotics, enzymes, and additional vitamins. It makes the food more easily digested and the nutrients easier for the body to use.

There are several different colors of miso available, and all of them are just fine for soup making. Generally, the darker colored the miso, the stronger the flavor. I can usually find miso in the ethnic food section of my grocery store, but there are also some good organic options available online.

How to Make a Quick Miso Soup

To make miso soup, add a few teaspoons of miso paste is to a broth with spices and vegetables. Traditionally, dashi, the broth used for miso soup, is made with dried bonito (a type of fish) flakes and kelp. While you are welcome to do it this way, you can also use a good chicken bone broth like the one sold at Kettle and Fire.

Then, just top with additional seasonings, some vegetables, the miso, and sometimes a hard-boiled egg.

One note on adding the miso — it works best if you remove about ¼ cup of the warm broth from the pan and whisk in the miso paste with a fork before returning it to the rest of the soup. Once you add the miso, just warm the soup gently. Don’t boil it or you’ll destroy all the gut healthy bacteria in the miso!

If you’d like to try your hand at making dashi, the traditional fish and kelp broth for miso soup, this video is a good one.

No Time to Make From Scratch?

If you want to make life even simpler, Kettle and Fire also sells a delicious miso soup that’s all ready to go. Just heat it up and add any vegetables you like.

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Homemade Miso Soup Recipe

It’s easy to make miso soup at home using a good chicken bone broth, miso paste, and vegetables.

Ingredients

  • cup chicken broth
  • 1 clove garlic (minced)
  • ¼ tsp onion powder
  • ½ tsp ginger (grated)
  • 3 mushrooms (sliced)
  • 1 TBSP miso paste
  • ½ cup fresh spinach
  • 1 green onion (chopped)
  • 1 egg (optional)

Instructions

  • In a small saucepan, combine the broth, minced garlic, onion powder, grated ginger, and sliced mushrooms.

  • Bring it to a boil, then reduce the heat and simmer 5 minutes.

  • Allow the broth to cool slightly.

  • Remove ¼ cup of the warm broth to a small bowl and whisk in the miso paste.

  • Return the broth/miso mixture to the pan with the rest of the broth.

  • Turn the heat on low and add the spinach, heating just until warmed.

  • Top with the green onion and hard boiled egg if desired.

Notes

Other vegetables you can add: baby bok choy, daikon, cabbage, kale, chard

Nutrition

Serving: 1.5cups | Calories: 181kcal | Carbohydrates: 14g | Protein: 17g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 163mg | Sodium: 820mg | Potassium: 675mg | Fiber: 2g | Sugar: 3g | Vitamin A: 35.3% | Vitamin C: 10.5% | Calcium: 5.4% | Iron: 14.7%

Have you ever used miso? What do you do with it?

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