Tasty Ways to Boost Immune Function

            Over the last two years, more and more people have awoken to the joy of home cooking.  Meals we make from scratch can be healthier, especially if we are using organic ingredients, plus there is just something that adds to the taste when the meal is made with love.  Have you ever wondered what it is that makes a meal 'healthier'? 

            For a meal to really be healthy, the ingredients have to be able to activate or boost the function of one of our body systems.  The only way to really do that is to start with fresh, organic ingredients and an understanding of what function you want the food to support in your body.  Today we are going to support the immune system by choosing three recipes that have ingredients high in an immunomodulating constituent called D-Beta Glucan.

            D-Beta Glucans are little powerhouses that are strong enough to survive the destructive powers of our stomach acid.  From the stomach, they travel to the small intestines and get caught up along the intestinal wall.  Here they create cytokines, a regulating protein cell, that activates the phagocytes and leukocytes, or natural killer cells.  These cells are like mini Pac-Man, if you remember that video game, by engulfing and eliminating cellular waste or toxic material based on the needed immune response.  No matter why you need the immune system enhancement, maybe you feel a cold or the flu coming on, you're susceptible to upper respiratory infections, or you are going through cancer treatment, you will find all of these tasty recipes provide a high quantity of D-Beta Glucans to boost your immune system function.

Barley – Mushroom Soup

6 cups organic beef broth or stock

1 or 2 organic carrots & celery, and

1 medium organic onion – all chopped into bite-sized pieces

¾ lb. organic shiitake and/or maitake mushrooms – thinly sliced

½ cup organic barley

salt & pepper to taste

1 teaspoon organic avocado oil

Organic parsley for garnish

I like the idea of sauteing the carrots, celery, and onion in 1 teaspoon of avocado oil before adding them to the beef broth or stock.  Add the barley, salt, and pepper.  Bring to a boil.  Lower heat and simmer until the vegetables are tender.  Ladle into bowls and garnish with parsley.  Soup will keep in the refrigerator for 4 days.

Nutrition Value:  160 calories – 26g carbohydrates – 10g protein – 3g fat – 1.3g saturated fat – 5g fiber. 

Mushroom "Meat"Balls

1 teaspoon organic avocado oil for browning

1.5 lbs of organic shiitake and/or maitake mushrooms – chopped into bite-sized pieces

1 medium organic onion – chopped

3 cloves organic garlic – minced

¼ cup fresh organic parsley

¾ cup organic pearled barley

¾ cup organic oats

2 Tablespoons organic parmesan cheese

½ teaspoon each – organic oregano, thyme, rosemary, salt, and pepper – feel free to add a little                   cayenne if you want a little kick

2 organic grass-fed eggs or organic egg substitute if you are dairy free

            Cook the barley according to package directions.  Heat up your cast iron skillet with the avocado oil.  Add the mushrooms, onion, and garlic sauteing until tender and lightly browned.  Transfer to a glass bowl and add the cooked barley, oats, parsley, cheese, and spices – stirring to combine well.  Mix in the eggs or egg substitute until well blended.  Chill in the refrigerator for at least 2 hours or even overnight.  When you're ready to cook, preheat the oven to 375 degrees.  Line the baking sheet with parchment paper.  Make 1 inch meatballs out of the mushroom mixture and place on the parchment paper.  Bake for about 20 minutes or until golden brown – flipping half-way through.  Once the meatballs are cooked, you can eat them as a stand alone or you can add them to your favorite organic pasta sauce on very low heat to allow them to absorb all that amazing flavor and then top your favorite pasta.

Nutritional Value:  435 calories – 60g carborhydrates – 18g protein – 14g fat – 6g fiber

Mushroom Oat Risotto

1 cup organic steel-cut oats

2 cups unsweetened organic almond milk

2 cups organic chicken or vegetable broth

1-2 teaspoons organic avocado oil

2 cloves organic garlic

½ small organic onion

1 cup maitake and/or shiitake mushrooms – chopped or pureed

1 teaspoon organic dried basil and oregano

½ teaspoon organic dried marjoram, salt, and pepper

2 Tablespoons organic parmesan cheese

            In a cast iron, ceramic, or stainless steel pot, heat up the avocado oil and add the garlic and onions – sauteing them until the onions are translucent.  Add the almond milk and broth – bringing to a boil.  Reduce heat to medium and add the oats.  As the oats are cooking, puree or very finely chop the mushrooms and add them to the oats.  Stir in the spices, salt, and pepper – mixing in well.  Once nearly all of the liquid is absorbed, top with shredded parmesan cheese and serve.

Nutritional Value:  776 calories – 123g carbohydrates – 29.5g protein – 18.65g fat – 4.3 saturated fat - 21g fiber – 10g cholesterol

Here's to tasty, healthy meals going forward!  Enjoy!