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
2 cloves minced garlic
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.
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