With the coming of cooler and wetter weather, keeping our immune system in check with the right foods could mean the difference between getting sick or not.
Although there is no strong evidence that any particular food will help fight the germs, eating food containing protein, zinc and vitamins A, C, D and E can keep our immune system functioning properly.
Tomatoes are rich in vitamin A and C, potassium and lycopene.
A 2022 review published in Biology “found that a diet rich in tomatoes is associated with a wide range of health benefits, potentially lowering the risk of cancer, cardiovascular disease, neurodegenerative disease and bowel disease. It’s also been linked to improved skin health, exercise recovery and immune response.“
The vitamin C in tomatoes and the antioxidant lycopene helps increase the immune system’s ability to fight off cold and flu germs.
Cooking tomatoes makes the lycopene more available to the body.
The one ingredient that I must always have in my kitchen is fresh garlic. It has its own flavor which is impossible to duplicate. A 2021 review of the Journal of Clinical Translational Research found that research into the effects of garlic extract shows it help reduce systemic inflammation and restore white blood cell levels, thanks to allicin, a sulfur-containing compound found in allium foods like onions, chives and garlic.
Further studies showed that allicin, with both antibacterial and antifungal properties, has the potential in the prevention and treatment of diabetes mellitus, cardiovascular disease and cancer.
Apples contain iron, zinc, vitamin C and E and polyphenols. So the saying, “an apple a day keeps the doctor away,” may have some truth to it when you know that a review in the Journal of Food Science stated that the compounds in apples can help stave off chronic diseases. In 2021, a review in Nutrients looked at studies that found that “the consumption of apples seems to be related to a reduced risk of lung, bladder, breast, pancreatic, colorectal, pharynx, esophagus, ovary, renal, and prostate cancers.”
I love eating apples and cheese together, but here’s a recipe for grilled cheese and apple sandwiches:
Grilled Cheese and Apple Sandwiches
Serves 4
1 cup shredded smoked Gouda or cheddar cheese
4 slices whole-wheat country bread
1/2 apple, thinly sliced
1 tablespoon vegetable oil
Divide 1/2 cup cheese between 2 slices of bread. Top with sliced apples, cheese and bread. Heat oil in a large nonstick skillet over medium heat. Add the sandwiches and cook until lightly browned on both sides and the cheese is melted, about 2 minutes per side. Cut in half.
Sweet potatoes are a good source of dietary fiber and carbohydrates. The orange color indicates it is also high in beta-carotene. Beta-carotene is a type of provitamin S-plant pigments that are converted into vitamin S in the body. Higher consumption of antioxidants like beta-carotene and vitamin C is linked to a reduced risk of cardiovascular disease.
The soluble dietary fiber from half of a sweet potato helps lower blood cholesterol. Sweet potatoes are also rich in phytochemicals, plant compounds that protect the body from illness and infection.
For Thanksgiving, one of my favorite side dishes is a sweet potato casserole.
Another ingredient in my pantry that I never want to be without are the biggest, beautiful ginger root from the Big Island.
It has been used for thousands of years to treat nausea, diarrhea, colds, arthritis and menstrual cramps. Ginger has anti-inflammatory properties with the antioxidant gingerol that has been found to improve inflammatory conditions from the common cold to inflammatory bowel disease.
Ginger is an important ingredient to make curry as well as tinola soup.
When this dish is combined with green papaya, which contains lycopene, potassium and vitamin C, it will be a great immune fighting dish.
Chicken Tinola
2 tablespoons olive oil
2 cloves garlic, minced
1 small onion, sliced
2 tablespoons fresh ginger, grated
3 chicken breasts, cut up into small pieces
3/4 – one cup water
3 tablespoons fish sauce, to taste
2 green papaya, seeded, peeled and cut into 1-inch cubes
In a saute pan, heat the oil.
Add the garlic, onion and ginger and cook for 30 seconds over medium heat.
Add the chicken and saute until the chicken turns white.
Add the fish sauce.
Cover and simmer until the chicken is almost completely cooked, 10 minutes.
Add the water and fish sauce to taste.
Add the green papaya cubes and simmer for 5 minutes until the papaya is tender.
Serve over hot rice.
HCC culinary program
Please check out menus online at http:/hawaii.hawaii.edu/cafeteria for the I Ola No Ke Kino (Cafeteria) or call (808) 934-2591 for menu specials for Da ‘Ohana Corner Cafe. There are designated 15-minute parking stalls for take-out orders.
Email Audrey Wilson at audreywilson808@gmail.com.
