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So you want something to boost your immune system? That is the most common question at the shop this month.  As always when it comes to good health and wellness, diet and lifestyle are the best places to start. If your immune system is shot because you are under a lot of stress, see what you can do to address that. If you don't get enough sleep, explore ways to improve it, in addition to any immune boosting herbs you may decide to use. Getting regular exercise will also help, whether your issue is stress, sleep or a weak immune system. Same for drinking plenty of pure water (no plastic bottles, please! if you can avoid it). Cleaning up your diet is a great next step, reducing sugar and processed foods, having plenty of fruits and veg, etc.

My favorite thing to do when the season starts to change is to make this delicious and versatile stock. We make huge potfuls a couple of times a month and freeze it in quart size containers, then defrost it to use as a base in soups or stews, or in place of water when cooking rice, quinoa or other grains. It also makes a delicious hot drink with a dash of cayenne, squeeze of lemon and/or the recommended miso paste below. A similar version of this recipe was first given to me by herbalist Jennifer Costa about 10 years ago and over the years, it has been the most consistent thing I've used to help keep myself and my family healthy in the winter.

Feel free to add or subtract just about anything in the recipe, according to your taste, preference and availability. If you love mushrooms you can go heavy on the shitakes and maitakes, which are both amazing for boosting immunity. Same for Reishi, which can also help reduce stress and depression.  You can use extra burdock if you have skin related issues. Extra ginger for digestion. Extra garlic if you have a problem with vampires.  And on and on. Make it yours, and Enjoy!

(If you're interested in learning more about using herbs and tonics for the Immune system, join us next week at class!  Register HERE )

DEEP IMMUNITY BOOSTING BROTH

6 dried or 12 fresh shitake mushrooms (can add some maitake and/or dried reishi slices as well)

4 dried astragalus root slices or 4 Tbsp dried, chopped astragalus root

6-12 cloves fresh garlic, unpeeled and chopped

1-2 large organic carrot, unpeeled and diced

2 onions, unpeeled and quartered or chopped

1-2 stalk celery, diced

2 burdock roots, roughly chopped, or 3 Tbsp dried chopped burdock root

2-4 inch piece fresh ginger, chopped

1 sheet of kelp or kombu 

organic animal bones with 2 Tbsp apple cider vinegar (optional)

water to cover ingredients by about 2-3 inches

1½ Tbsp organic chickpea miso or tamari to taste (optional)

Put all the ingredients into a large stock pot, cover with water and slowly bring to a gentle boil. If using animal bones add the vinegar - the bones and vinegar bring increased nutrition for the blood and immune system and also more flavor to your broth (vinegar is added to break down the bones and help release the minerals from the marrow). Simmer slowly for anywhere from 1 –3 hours covered, remove from heat and allow to “steep” covered for an additional 20-30 minutes.

Strain your broth into another pot and mix the miso with ¼ cup of the partially cooled liquid in a separate small bowl to form a thin paste and add this to the whole pot of broth. Store in the refrigerator once cooled completely.

Never boil when you rewarm this or you will destroy the benefits of the miso. Drink warm, ½ cup, 3x/day. Before adding the miso, the broth may be used to cook grains and vegetables or added to or used as a soup stock. The miso can be added just before serving.

BENEFITS of the INGREDIENTS

Onion - reduces blood pressure and cholesterol; decreases phlegm and inflammation of the nose and throat; inhibits allergic reactions; cure for the common cold.

Garlic – detoxifies body and protects against infection by enhancing immune function; promotes circulation; antibacterial and antiviral; inhibits the common cold virus; eliminates parasites and yeasts including Candida albicans; promotes growth of healthy intestinal flora; lowers blood pressure; stabilizes blood sugar level. Copper, iron manganese, phosphorous, selenium and zinc are some of the minerals found in garlic.

Celery – cooling; reduces blood pressure; improves digestion; dries damp excesses; purifies the blood; antioxidant.

Burdock root – antioxidant; antibacterial; antifungal; purifies blood and lymph; stimulates digestion; promotes immune system function; beneficial for many skin maladies, such as ezcema, hives, acne, etc

Carrots – benefits the lungs; stimulates the elimination of wastes; diuretic; treats indigestion and heartburn; antioxidant.

Shitake nad Maitake Mushrooms – strengthen immune system; decreases fat and cholesterol in the blood; used in treatment of cancer.

Astragalus – builds energy and increases stamina; strengthens digestion and resistance to disease; acts as a tonic to protect the immune system; good for colds, flu and immune-deficiency related problems.

Ginger – stimulates circulation; antioxidant; can help with indigestion, morning sickness, menstrual cramps, nausea, vomiting, fever, headache and bronchitis.

Kelp (Kombu) – helps reduce phlegm; diuretic; antifungal; relieves hormone imbalances and especially affects the thyroid; lowers blood pressure; Good source of iodine (essential for thyroid function), potassium, vitamin C, calcium and many minerals and trace minerals.

Miso - contains lactobacillus which aids in digestion and assimilation of nutrients; beneficial effects on immune function; good source of vitamin B12; (make sure you buy unpasteurized miso as pasteurization kills the beneficial microorganisms – never boil miso for the same reason).