These lovely tubers get their color from beta-carotene. Beta-carotene becomes Vitamin A when eaten, which is a big immunity booster. Vitamin A, in fact, keep the mucous membranes in our nose and throat healthy, which of course are the first areas to go when we have a cold!
Sweet potatoes are delicious baked or boiled topped with just plain butter or margarine. It may be that this is all the excitement your system can tolerate. However, if you are up for some taste adventure, here is a recipe for delicious sweet potato chips:
4 sweet potatoes, thinly sliced (best in a food processor)
4 Tbsp. olive oil
2 tsp. salt
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. paprika
Preheat oven to 400 degrees.
Line 2 baking or cookie sheets with silver foil. Spray with non-stick spray. Put sweet potato slices on the trays. Add the oil, salt, garlic powder, onion powder and paprika. Mix until the spices and oil are distributed evenly over the sweet potatoes.
Bake for 30 minutes, then switch trays to alternate racks and bake another 30 minutes. The sweet potatoes on the bottom of the tray tend to get crispier. In fact, they sometimes stick to the foil (trust me, those crunchy ones are the best!). If you want the sweet potatoes on top to get crispier, simply remove the bottom ones, replace the softer sweet potatoes to the tray, and bake at 10-15 minute increments, checking each time until they are crispy to your liking.
Blueberries contain high levels of anthocyanins, which are very powerful antioxidants. In fact, blueberries, particularly wild blueberries, contain the highest antioxidant levels of any fresh fruit. This makes these little berries powerful immunity boosters, which is what our systems need in order to fight a cold or the flu, or prevent them in the first place!
Yogurt and Kefir
Yogurt and kefir contain probiotics, which help replentish good bacteria in the gut and promote good digestion. There is research that indicates consuming probiotics in food or supplement form may lower the risk of upper respiratory track infections.
Blueberry and Yogurt Parfaits
I made these lovely parfaits for my daughter's bat mitzvah almost 2 years ago. Not only do they taste delicious, they look pretty. Plus, they are very easy to make. Don't limit yourself to making these parfaits for only when you are sick; they are great for company if you are having a dairy or pareve meal!
1 cup frozen blueberries or fresh blueberries* (see note)
1 cup plain or vanilla yogurt (plain yogurt can be sweetened with 2 Tbsp. honey per cup)
1 cup package granola
Using a clear glass or plastic tumbler, first line the bottom of the glass or cup with blueberries. Next spoon a layer of yogurt over the blueberries. Finally, add a layer of granola. Keep repeating the process until you reach the top of the cup. Top off the cup with a few blueberries.
Makes 2 parfaits
*Note: according to the laws of kashrus, fresh blueberries must be checked for insect infestation. For more information go to these sites:
Ok, folks, that's it for this series. Hope the info helped you! Stay tuned for more weekly blogs! Please feel free to post a comment below!