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Everyone should be extra cautious to protect oneself from different kinds of alments like cold, flue, hay fever etc. which normally we suffer from during change of season.In this period of time the weather starts getting colder and colder, our body immunity also falls.So, this is the time when we should balance our body immunity by doing little exercise, drinking enough fresh water or fruit juice and eating healthy and testy foods which improves our immunity. It is advisible to eat lots fresh vegetables,seasonal fruits and nuts.Always keep in mind that it is only good and healthy food that keeps us away from most of the diseases if we eat them in balanced form.I have tried to select some testy and healthy food from different sites which may be liked by some of you and they are as follows:
1. Chicken soup
Itâ€™s been called natureâ€™s penicillin and is at the top of the list for its curative powers. Hot chicken soup helps clear clogged airways, and the nourishing broth will give you more energy. Add plenty of vegetables, including onion and garlic, for extra healing power.
2. Hot and spicy food
Some people swear by garlic, horseradish, chillis or spicy sauces to help ease congestion. Cook Indian or other ethnic foods that contain these ingredients, or simply add a spicy sauce to foods for extra zip.
This fragrant bulb contains a flavoring agent called alliin which acts as a decongestant. Garlic is also believed to act as an antioxidant and destroy free-radicals, the active oxygen molecules that damage cells, so add garlic liberally to your favourite foods.
Stay hydrated with plenty of liquids. Instead of coffee, fizzy or sweetened drinks, have plenty of water and pure fruit juices. Hot beverages work better for some people, so consider chamomile or peppermint herbal tea, or sip on hot water with a slice of lemon.
5. Vitamin C sources
Citrus fruits aren’t the only foods high in vitamin C. Potatoes, green peppers, strawberries and pineapple can help as your daily cold-fighting food arsenal.
Many people find fresh ginger root helps treat the coughing and fever that often accompany colds and flu. Try making a ginger tea: Pour a cup of boiling water over 2 tablespoons of freshly grated ginger and let it steep for 5 to 10 minutes.
In September, we take advantage of still-available tomatoes and summer squash in a casserole, dip fresh string beans in a yogurt dip, and invite our children to help us “skewer” fresh fruit kabobs in chocolate sauce. In October, we pair pork chops with apples and make a meal out of a potato. And in November, we bake beans in the New England styl
Seasonal Vegetables, Fruits, nuts ,Fishs and Meat Available during Autumn:
Vegetables:Brussels,sprouts,cabbage,cucumbers,eggplant,lima beans,onions,okra,peppers,potatoes,sweet,corn,sweet potatoes,squash tomatoes and winter squash
Nuts:Tree nuts such as Almonds and walnuts.
Fish:Different kind and shellfish(including oysters)
Meat: All meats, poultry, and dairy products
Few good Recipes:
ITALIAN STUFFED MUSHROOMS
24 large button mushroom caps
2 Tbsp. extra virgin olive oil
1/2 cup finely chopped fennel bulb
1 cup fresh spinach, chopped
1 cup fresh arugula, chopped
1/4 cup oil-packed sun-dried tomatoes, drained and chopped
1/2 cup shredded Fontina cheese or crumbled Gorgonzola cheese
1/2 cup grated Parmesan cheese
1/4 cup packed fresh basil leaves
1 large egg
Gently clean mushrooms by wiping them with a paper towel. Do not rinse or soak them in water; despite a dry appearance, mushrooms absorb water like sponges. If you wash them prior to baking, the product will turn out soggy and mushy.
Use your thumb to pop the stem out of each mushroom cap. Reserve the stems and mince for the filling. Place the mushroom caps open side up on a baking sheet lined with parchment paper. SautÃ© the chopped mushroom stems in preheated olive oil along with the fennel, spinach and arugula. When the greens wilt and the fennel and chopped mushrooms are tender, remove the pan from the heat and transfer the mixture to a bowl. Cool slightly; then stir in the cheeses and basil. Season to taste with salt and pepper. Mix in egg.
Mound the filling in the mushroom capsâ€™ cavities. Bake in a preheated 350- degree oven for 20-25 minutes. Serve immediately.
TROUT AND COLLARDS WITH TOMATO MEUNIÃ‰RE
2 big bunches of collard greens, rinsed and coarsely chopped
4 whole boneless North Carolina trout
Salt and pepper
2 Tbsp. extra virgin olive oil
1 shallot, minced
1/3 cup lemon juice
1/3 cup dry white wine
1 large firm, ripe tomato, seeded and chopped
6 Tbsp. cold butter
4 Tbsp. fresh minced flat-leaf Italian parsley
Place the chopped collards in rapidly boiling salted water. Return water to a boil and then reduce the heat and simmer for 25-30 minutes or until collards are tender. Drain and then season to taste with sea salt, pepper and a drizzle of olive oil, tossing well to blend.
Season the fish inside and out with salt and pepper. Place a grill grid over a high flame on a charcoal or gas grill. Measure the fish at its thickest part and then cook the fish for 10 minutes per inch of thickness, turning the fish once. Keep the grilled fish in a warm oven while you make the sauce and reheat the collards.
Heat the olive oil in a sautÃ© pan. SautÃ© the shallot until tender but not browned; add white wine and lemon juice to the pan. Bring to a boil and allow to cook down until the volume of the sauce is reduced by one-third. Add the chopped tomato and toss to heat through. Remove the pan from the heat and whisk in the butter, one tablespoon at a time, to thicken the sauce. Stir in the minced parsley and serve each fish on a bed of collards topped with a portion of the meuniÃ©re sauce
A daily routine of high-fat, high-sugar junk foods, skipped meals and lots of caffeine can make you more susceptible to minor illnesses like colds and flu. Instead, make sure you eat plenty of whole grains, fruit, vegetables and low-fat protein to keep your immune system strong. Think of nutritious foods as part of your cold-and-flu armour, and you’ll be ready to do battle with the illness as and when it strikes.And if your body is fully immuned you will not get ill atall.