Healthy Chocolate (or Carob!) Banana Cake
Gluten-free, nut-free, vegan, and refined sugar free
-You can make this recipe into cupcakes, just shorten the baking time to 18-25 minutes. Check them after 18 minutes.
-I like cooking my bananas before I use them in this recipe. I usually microwave my for 30 seconds- 1 minute to bring extra sweetness out of the bananas and to make it easier to mash them. Not necessary though!*
Recipe adapted from Fueled and Fit.
Easy Chocolate (or Carob) Sauce
Quick Salmon and Avocado Salad
5-6oz canned wild caught salmon, drained ( I like wild planet)
1 tablespoon dijon mustard
1 minced celery stalk
1 tsp coconut vinegar or lemon juice
¼ tsp kelp or dulse granules
Salt to taste
Optional: 1/2 tsp dried dill (or 1 tsp fresh dill, minced)
-In a small bowl, combine all ingredients and mix well.
-Serve on a bed of greens, top of cucumber slices, with seed crackers or however you’d like!
Chicken and Rice Soup
This recipe is dedicated to my inner child who used to guzzle root beer when ever I saw a soda dispenser. Many years and a nutrition degree later, I still love root beer, but am pretty far away from reaching for soda. So I decided to make my own herbal adaptogenic root beer. Cheers to all the root beer and herbal medicine fans out there, this one is for you.
*Holistic Immune Boosting Tips for the Coronavirus
What to Eat:
What to Do:
Irrigate your nose.
"While we do not know if nasal irrigation makes a difference for prevention of COVID-19, I believe that one of the MOST preventive things you can do for any viral respiratory illness is to irrigate your, and your children’s, nasal passages with Xlear nasal spray at the end of every day and after any potential exposure (work, school, playgroups, plane travel, etc.). This is a saline nasal spray with xylitol and grapefruit seed extract, both of which have antimicrobial properties. You cannot overdo it, and will not get “addicted” to it. Other options for nasal irrigation are a regular saline spray, Neti pot, and other sinus rinses like Neilmed.
**Apart from regular hand washing, I believe that daily and frequent nasal irrigation is one of the MOST important things that we can do to prevent influenza and other viral respiratory infections from taking hold.** This is because after exposure to a virus, the influenza virus tries to invade and multiply in your nasal passages for at least 1-2 days before you develop any symptoms. Nasal irrigation can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place!"
(quote from this source)
Recommendations from Jessica Flannigan, Clinical Nutritionist
-Ester or Liposomal Vitamin C (500mg up to 5 times per day) (immune supportive)
-Cat’s Claw Nano by Quicksilver 350-450 mg per day (antiviral)
-Resveratrol 250mg twice per day (immune supportive)
note that resveratrol downregulated NF-kb which is implicated in lung inflammation.
Recommendations from Healthy Kids: Happy Kids:
Fish oil – Omega-3 essential fatty acids have a host of immune benefits too long to list!
Probiotics – One study showed a dramatic reduction in fever and upper respiratory symptoms in children who took a probiotic with a specific combination of Lactobacillus and Bifidobacterium daily throughout the cold and flu season.
Vitamin C – Vitamin C is a powerful antioxidant which assists our ability to ward off and deal with infection.
Vitamin D3 – Vitamin D3 increases our body’s production of cathelicidin, an antimicrobial compound, to help fight viral and bacterial infections. Make sure your Dnsupplement also includes K2 for absorbability.
Zinc – Zinc is required for the normal functioning of white blood cells. Supplementing with just 15mg of zinc per day in adults has been found to improve our immune cells’ ability to ward off infection.
Video: how coronavirus works
* Note: this is not meant as medical advice or an alternative to treatment by a doctor or going to the hospital. If you show early signs of illness, like a fever or a dry cough, contact your primary care physician.
Make your own homemade immune-boosting elder berry syrup!
It SO MUCH cheaper to make yourself v.s purchasing it at the store and is a tasty way to defend against the cold and flu for kids and adults.
Elderberry syrup is packed with antioxidants, minerals and vitamins A and C. This botanical remedy has historically been used to prevent or shorten symptoms of the common cold and flu.
Combine elderberries, cinnamon stick, ginger, orange peel, schisandra berries, reishi, anise pods and water. DO NOT ADD THE HONEY. Bring to a boil, reduce heat and simmer, covered, for about an hour.
Combine elderberries, cinnamon stick, ginger, orange peel, schisandra berries, reishi, anise pods and water. DO NOT ADD THE HONEY. Cover and lock. Set to Manual High Pressure for 20 minutes. Allow to depressurize naturally.
Using a mesh strainer, strain the liquid into a glass jar. Use the back of a spoon to mash the berries and extract even more liquid. Compost the berries.
Allow liquid to cool to room temp, then add honey, close the lid to the jar and shake vigorously until it is completely dissolved. You can use a blender if you'd like.
Store in the fridge.