Cold and Flu Season Stir Fry

I’ve been studying immune system energetics in school this week and I thought since we’re in the beginning of cold and flu season, why not offer a recipe that supports the immune system? So here’s one of my most favorite, colorful, cold-busting meals.

Asian Stir-Fry with Peanut Sauce


I got the recipe for the peanut sauce from the cook book Food that Grows co-authored by local naturopath Dr. Sarah Marshall. It is one of many fabulous recipes in this her book. You can buy it here.

This recipe is great for fighting colds for so many reasons. First, mushrooms contain compounds called D-beta glucans that enhance the immune system’s ability to fight invaders. Mushrooms also contain vitamin D which regulates immune system activity. Coconut oil contains a compound called laurie acid that strips viruses of their slippery protective layer so that immune cells can more easily grab onto them and destroy them. Vitamin A or beta carotene, found abundantly in orange and red foods, hence the carrots and red bell pepper, helps immune cells replicate more quickly. And zinc, found abundantly in shrimp and mushrooms, helps to activate vitamin A. Vitamin C, well known for it’s immune enhancing functions, and is abundant in red bell peppers and broccoli. Red bell peppers contain one and a half times more vitamin C than green bell peppers and 11 times more vitamin A. Even though this meal has a lot of vitamin C, it’s recommended to take a vitamin C supplement during cold season in addition to a diet high in vitamin C. You’ll know if you’ve taken in too much of this water soluble vitamin – you’ll get diarrhea. On that note, here’s the ingredients:

Prep time: 30 min              Cook time: 25 min

1 red bell pepper sliced

2 tbls refined coconut oil

1 can sliced water chestnuts

2 sliced carrots

8 oz shiitake mushrooms

 large bunch fresh or frozen broccoli floret

 package fresh or frozen sugar snap peas

1/4 red onion

Sliced Cauliflower and baby corn too if you like

1-2 pounds of raw shrimp cleaned and deveined

Garlic salt

2 cloves minced garlic

Peanut Sauce

2 cloves minced garlic

1 tablespoon fresh minced ginger

1 tablespoon fresh cilantro

Juice of one lime

2 tablespoons honey

1 tablespoon sesame oil

1/4 cup tamari or soy sauce (organic)

1/4 cup rice vinegar

1/4 cup creamy peanut butter

1 teaspoon red pepper flakes (more or less depending on your taste for heat

Prepare the peanut sauce first and set aside. Sauté veggies in refined coconut oil and 1 clove garlic with some soy sauce and garlic salt over medium heat. Put a lid on it to steam them as well. Remove veggies from pan and cover. Add 3 tablespoons butter and 1 clove minced garlic to pan. Add 1-2 pounds of raw shrimp depending on whether or not you’d like to have leftovers. Carefully watch the shrimp and turn them as they turn pink. Shrimp only need to cook about a minute and a half on each side. You don’t want to over cook the shrimp. Once the shrimp is done take them off the heat and spoon over veggies and cooked spaghetti noodles. (I like to use the brown rice and quinoa noodles. They have a lower glycemic index, higher protein and are much better for you. You can use rice instead, which I have, but the noodles just seem to go better in this one. You can also skip the starch altogether. I’m sure it would still be delicious.) Then spoon the peanut sauce all over everything. Enjoy the party in your mouth.


The information here is not intended to diagnose or treat any disease. I am not a doctor.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.  

If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

Merianne Drew
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Merianne Drew

Merianne works with moms who struggle to maintain a healthy lifestyle while juggling family and professional commitments. Whether it's transitioning to a cleaner lifestyle on a budget, losing the baby weight, learning to cook around food allergies, or integrating healthy routines, Merianne supports moms of all lifestyles and schedules. Merianne's holistic style of coaching empowers individuals to take an active role in their own health by repairing their relationship with food and managing stress effectively. Merianne also supports corporations with wellness programs, group coaching programs, and health workshops.
Merianne Drew
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