Charlotte E. Grayson, MD
We still have a lot to learn about the healing powers of food. But this much we
Chicken soup does help clear nasal clog. Ginger seems
to settle stomachs. Dark greens such as spinach are loaded with vitamins A and
C. And salmon is a great source of omega-3 fatty acids, which have an
anti-inflammatory effect. Quite simply, a well-nourished immune system is better
able to ward off infections.
So eat healthy this winter. And enjoy these recipes
from the kitchen of Charlotte Grayson, MD, a senior medical editor at WebMD.
Charlotte's Chicken Soup
1 chicken, cut into 8-10 pieces (remove skin,
leave bone in)
8 cups of chicken broth (homemade is preferable,
but unsalted, low-fat canned is fine.**)
3 large cloves of garlic, chopped
1/2 cup chopped onion
2 carrots, peeled, thinly sliced
2 celery stalks, sliced
(If your children won't eat the above vegetables,
you may leave them out.) 8 ounces dried wide egg noodles or 1 cup uncooked long grain rice
1/2 cup finely chopped fresh parsley
2 tablespoons fresh thyme or 2 teaspoons dried thyme
Pat chicken parts dry. Season pieces with salt and pepper. Brown chicken parts
in a heavy Dutch oven with 1 teaspoon of canola oil over medium-high heat for
about 6-8 minutes, turning once.
Add chicken broth to the pot. Bring to boil. Reduce heat; cover partially and
simmer until chicken is cooked through, about 20 minutes.
Using tongs, transfer chicken to large bowl. Cool chicken and broth slightly.
Discard bones from chicken. Cut or pull apart chicken meat into bite-sized
pieces and reserve.
Spoon fat off top of chicken broth. Return broth to simmer. Add onion, carrots,
celery, and thyme. Simmer until vegetables soften, about 8 minutes. (Can be
prepared 1 day ahead, but be sure to store broth and meat separately in the
Stir in noodles, parsley, and reserved chicken. Simmer until noodles are
tender, about 5 minutes. If using rice, simmer until rice is done. Season soup
to taste with salt and pepper. Ladle into soup bowls and garnish if you like
** Canned soup can be made to taste more homemade by simmering it for about 45
minutes with a couple of celery stalks, carrots, half of an onion chopped, a bit
of garlic, some peppercorns, and a bay leaf. Strain before using.
several slices of ginger root
honey to taste
Juice several lemons, then scrub the peel well. Slice it thinly, and add to the
Cover all with plenty of boiling water, cover, and steep until cool.
For added benefit, add several slices of ginger root before covering with water.
Strain off the liquid, add honey and additional water to taste. Drink hot.
(Ginger is purported to be great for a cold.
So is fennel.)
1 bag of fresh spinach or mixed salad greens
2 fennel bulbs (cleaned, cut in half lengthwise, and sliced thinly crosswise) For thedressing:
2 scallions, finely chopped
1 garlic clove, minced
2 tablespoons oriental sesame oil
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 tablespoon chopped, peeled fresh ginger
1 tablespoon honey
1/4 cup canola oil
Blend first seven dressing ingredients in food
processor. With machine running, gradually add oil and process until well
blended. (Can be prepared 1 day ahead. Cover and refrigerate. Let stand 30
minutes at room temperature before using.)
4 Salmon filets with skin on
salt, pepper to taste
3 tablespoons fresh herbs (I recommend chives, rosemary, or thyme.)
For the salsa:
1 fennel bulb finely diced, plus 1 tablespoon minced fennel leaves
1/2 cup finely diced oranges
10 green olives pitted and minced
1 tablespoon fresh orange juice
1 teaspoon fresh lemon juice, or to taste
Preheat oven to 250 degrees. While it's heating, make the salsa.
In a medium bowl, stir together the fennel bulb and leaves, the diced orange,
the olives, the juices, and salt and pepper to taste.
Then, place salmon skin side down on a baking sheet sprayed with olive oil.
Brush fish with a bit more olive oil, sprinkle salt and pepper, and press the
herbs into the flesh. Set aside.
When the oven is hot, "slow-roast" the salmon for 17
minutes. It may not look done, but it is! Serve salmon with salsa on the side.