Winter’s very slowly sneezing and coughing its way out. Staying healthy with seasonal flu and colds circulating and recirculating can be tough. This year seems particularly fraught with heavy colds that keep coming back. Take care of the basics: make sure you get enough exercise (keep that lymphatic system moving!) and sleep, watch your sugar consumption, and remain well hydrated. Moonshine Mama’s Turmeric Tonic is well worth a try if you want to treat yourself to something delicious and fortifying. And here are some more immune-boosting beverages you can make yourself that might help get you through the season.
Why drink it? Fermented beverages benefit your microbiome and overall health. A happy digestive tract makes for a better functioning immune system. And I really like this version of kvass, as it’s quite like sauerkraut.
How to take it? A small glass a couple of times a day, alternating with other lacto-fermented beverages (kefir, water kefir, kombucha etc) will give your gut the variety it needs.
- Add onion and cabbage to a 2 quart glass jar.
- Add the beets to the onion and cabbage.
- Add salt and optional whey.
- Cover with filtered water, leaving an inch between the water and the jar lid.
- Close the jar and leave in a cool dark place. The mixture will deepen in colour to a rich ruby red.
- Start tasting it after 3 days and if it’s too salty or not sour enough, let it ferment until you like the taste.
- When you’re happy with it, strain into bottles and transfer to the fridge; it will keep for months.
- The vegetables can be used to make a second batch, depending on how long you’ve had to ferment to get the taste you want, but the results of the second batch will be weaker, so you may wish to augment with a little more of each ingredient.
Yarrow Willard’s Fire Cider
At the talk where I was first introduced to this concoction, Willard made the excellent point that his fire cider ingredients are easily found in most supermarkets, a boon for ailing travellers (as long as you pack a blender I guess!) He says it’s kept his family healthy through many a flu season.
Why drink it? It contains alliums – onion and garlic – particularly high in the valuable flavonoid quercetin, and containing various other polyphenols and sulfur, so have multiple health benefits. Horseradish too is believed to boost the immune system due to its antioxidant qualities. Cayenne is an antioxidant, high in vitamin A, and contains capsaicin, which is garnering much research attention for its circulatory-system benefits and antimicrobial properties. Ginger is a well known medicinal spice, soothing and stimulating as a tea, and discussed further in the context of Chris Kresser’s very gingery drink below.
How to drink it? Take a few tablespoons in a glass of water or a daily shot during flu season.
⅛ tsp cayenne
1 small onion or ½ a big one
2 cloves garlic
1 tbsp fresh ginger
½ tbsp horseradish
1 cup apple cider vinegar (not pasteurized)
1 cup water
Blend for 30 seconds. Store in a jar in your fridge; keeps for months! Makes about 2 cups.
Chris Kresser’s Immune-boosting Ginger Juice
Why to drink it? Fresh (not dried) ginger is a well known anti-inflammatory and antiviral herb, widely used for digestive issues, which has been found effective in treating respiratory viral infections common in childhood. It is a known bile stimulant, so avoid it if you are experiencing gallbladder or bile duct disorders. As it can also act as a blood sugar modulator, consult your doctor before taking if you are taking diabetic treatments. Honey has antiviral and antimicrobial properties, and is also an expectorant and decongestant and really soothing for cough and the lungs. Cayenne‘s fiery capsaicin content is also helpful in clearing congestion.
How to drink it? This is an intense beverage which Kresser recommends you mix up and then sip away at throughout the day, at the first signs of flu. He recommends juicing or straining blended ginger; I like the chewy bits and leave them in for a bit of extra fibre.
Sufficient ginger, juiced (or peeled, blended and/or strained) to make 1/2 cup ginger juice
Juice of 1/4 lime or lemon
1 tbsp honey
1/8 tsp cayenne pepper
Stir ingredients together, dilute to taste with hot water, and sip throughout the day.