Soups and Stews for the Common Cold
Cold season is back, combining the changing temperatures with fall allergies to leave you run down and wanting relief! Luckily, healthy fall foods, like soups and a few key vitamins, herbs and even tea can help to turn the tide on your sore throat or stuffed sinuses. Check out our market soups and stews, and our tips for key foods that help to get you back on your feet again! A special thank you to Prescription for Health intern Terri Strommen for some of these recipes.
Chicken-Apple Sausage and Pasta Soup
A twist on your typical chicken noodle soup includes some traditional fall ingredients (like apple sausage) and whatever seasonal vegetables are available at the market. Hot chicken soup helps thin and break up mucus. The simple carbohydrates in the broth and the noodles also help you feel less lethargic by boosting your energy levels.
- In a medium saucepan of boiling salted water, cook macaroni until al dente (slightly firm) following package instructions; drain.
- In the same saucepan bring the broth to a simmer over medium heat. Add the vegetables; cook 5 minutes. Add the sausage and macaroni and cook just until heated through. Remove from heat; stir in basil. Transfer to a thermos (or two); divide Parmesan and wrap separately. At lunchtime, add Parmesan and serve with a wedge of corn bread, if desired.
1 tablespoon oil 1. Dice and prepare vegetables and herbs for the soup.
2 large onions, chopped 2. In a large pot, put in oil and cook onions until
3 large carrots, chopped browned. Add tomato paste, parsley, garlic, carrots
2 celery stalks, chopped and celery. Cook about 2-3 additional minutes.
4 cloves garlic, chopped 3. Add vegetable stock, lentils, and potatoes.
½ cup parsley, chopped Bring to a boil. Reduce heat to simmer and
1 cup lentils rinsed and sorted cook for 30 minutes. Take out bay leaves and thyme.
2-3 medium potatoes, peeled and diced 4. The last 5 minutes, add the spinach or greens.
2 bay leaves, 2 thyme sprigs 5. Add salt and pepper to taste.
1 bunch fresh spinach or other greens 6. Serve with grated or shaved parmesan cheese.
2 Tbsp. tomato paste
8 cups vegetable stock
Ground Turkey Chili with Beans and Butternut Squash
Hot peppers will clear your sinuses and add vitamin C, while the turkey and beans will help with zinc absorption so important for fighting the flu.
|2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, chopped
1 pound ground turkey
2 cups butternut squash
3 cups chicken or vegetable broth
1 jalapeno, chopped and seeded
1 can tomato paste
1 tsp. kosher salt
½ tsp. black pepper
|4 large tomatoes, peeled, and chopped
1 (15 ounce) can pinto beans, drained (rinse if using beans canned with salt)
1 ear of corn, kernels sliced from cobb or 1 can whole corn, drained
1 – ½ tablespoon chili powder
2 tsp. cumin seed ( or 1 tbsp. ground cumin)
½ cup chopped fresh cilantro
1/8 tsp. dried thyme
- Heat the oil in a large pot over low heat. Add chili powder, thyme, and cumin seed. Cook for about 30 seconds, stirring frequently.
- Turn heat to medium, add onion and garlic and cook for about 3 minutes, stirring frequently.
- Add ground turkey and cook until turkey is no longer pink. Add the can of tomato paste.
- Add butternut squash, chicken broth, tomatoes, beans, and corn.
- Bring to a boil, and then turn heat down to a simmer. Simmer uncovered about 20 minutes until squash is tender. Add more chicken broth if mixture is too thick.
- Sprinkle with fresh cilantro before serving.
Tips for using fresh produce:
To peel fresh tomatoes, bring a medium pot of water to a boil. Cut an “X” on the bottom of each tomato. Put each tomato into the boiling water for 30 seconds. Using a slotted spoon, take each tomato out and put into a bowl of cold/ice water. Peels should start to come off and you can finish peeling them easily. Core and chop.
For jalapenos: Slice down the middle. Seed the jalapeno by scraping the teaspoon down the center of the pepper. If you like extra heat, then keep the seeds in. Wash your hands after seeding or cutting the pepper.
Butternut squash: Cut about a1/4 inch from bottom of squash to make it level. Peel using a vegetable peeler or paring knife. Make sure you peel away from you towards the end of the squash.
To cut corn off the cob, hold the ear vertical and slice down the ear with a sharp knife.
Prescription for Health (starting July 16th), and the Supplemental Nutrition Assistance Program (also known as Bridge Cards)
Foods for Fighting Colds
1. Garlic contains a chemical called allicin, which studies have shown to have antiviral effects that shorten a cold’s duration and reduce the risk of contracting one in the first place. Allicin also has some antioxidant effects.
2. Nobody is quite sure what effect Vitamin C has on immunity, but your body metabolizes high volumes of it when fighting an infection. Vitamin C also has some antioxidant effects. Find vitamin C is these fall foods: hot and bell peppers, fresh herbs (thyme and parsley),
New Vendor Offerings this Week:
* Ingredient for In-Season Recipe
Bunch O’Pines: Get your fall raspberries while they last!
Kapnick Orchards: Several varieties of apples, plums, pears, fudge, bread and baked sweet rolls.
Kapp Farms: Basil, cherry tomatoes, basil, green beans, *kale, *tomatoes, baked goods and bread twists.
Lutchka Angus and Farm Market: sweet and cooking onions, kale, winter squash, jalapenos, hot and sweet peppers, cabbage, cukes, corn, eggplant, apples, cherry tomatoes and other fall vegetables.
Oak Hill Farm: honey, bee pollen, lotion bars, candles, cut comb honey, gift bags with assorted honey products.
Mark’s Farms and Greenhouse: maple syrup, kale, chard, beets, green and sweet onions, broccoli, cabbage, zucchini, *five varieties of potatoes, corn, *tomatoes, *peppers, carrots, cabbage sprouts, cantaloupe, kohlrabe, eggplant, *butternut squash.
Golden Fleece Farm, LLC: *Grass fed beef products including ground beef, ground round, rib steaks, T-bone steaks, sirloin steaks, hamburger patties, *beef brats, Italian sweet sausage, soup bones, chuck roast, English roast, swiss steak, ox-tail, liver, grass fed chickens raised on organic corn, soy-free feed (no GMO) at 3.5-4.5 pounds at $5 per pound.
Greystone Creamery: feta, possibly ricotta, Man-chel cheese, possibly cow Gouda, Chelsea-cam, Rosy-cam, blue Man-chel, sheep Gouda, butternut, garlic pepper and plain cream cheese.
Pregitzer Farm Market, LLC: broccoli, *squash, zucchini, *kale, corn, cabbage, cukes, eggplant, green beans, cauliflower, canning pickles, *potatoes, watermelon, *peppers.
Janet’s LLC: grilling rubs, jam, flavored nuts, suckers, cajun butter, assorted fudge. spices to make flavored butter, U-M and MSU “dolls,” and greeting cards. Halloween candies coming soon!
Mama Mo: hummus and seitan. Hummus flavors include ginger squash, tan/cran orange, sesame chive satay, kalamata rosemary, black pepper walnut, roasted pepper, horseradish, roasted garlic, traditional, lemon zest, curry lime, tomato basil, onion dill, roasted beet, wasabi, jalapeno, chipotle. Seitan flavors include: nuggets, traditional, fajita strips, Italian fennel sausage, breakfast sage sausage, vegan BBQ, BBQ, roast.
*This will be the last week that Mama Mofoods will be with us this year – make sure to stock up on all your favorite hummus and seitan varieties!
Bordine Farm: cut flowers, including zinnia, pin cushions, gladiola, snap dragons.
Kniffen Famly Farms: eggs, and FREE dog eggs.
Enrichment Center: vegetables, candles, lip balms, lotions, bracelets, wooden toys, hand sanitizers, soaps, pens with decor that changes with the season.
Get to Know Your Vendor: Lutchka Angus and Farm Market
Dave and Joan Lutchka have lived in Grass Lake, Michigan since 1968. Dave and Joan own and operate a farm where they raise purebred Angus breeding cattle. They have three children, two daughters-in-law and five grandchildren. 2005 marked the 50th year that Dave has raised Angus cattle. The American Angus Association has designated the Lutchka herd as a Historic Herd. The farm is Michigan Agriculture Environmental Assurance Program (MAEAP) certified, which is an “innovative, proactive, and voluntary program that helps farms of all sizes and all commodities voluntarily prevent or minimize agricultural pollution risks” (MAEAP, 2013).
In 1997 a roadside market was added to the operation, and in 2006, Joan began running the Bushel Basket Market as the market manager, where she also sells her farm produce, like peppers, tomatoes, potatoes and sweet potatoes. Joan worked at the Chelsea Community Hospital for years, and likes to help educate future farmers through school and college field trips to their farm. Check out the Lutchka Angus and Farm at the Bushel Basket Market this week, and pick up some essentials for the chile recipe above!
The farm stand is open from 9:00 am to 9:00 pm, Monday through Sunday, July to October, at
1439 S. Francisco Rd.
Grass Lake, MI 49240
For all the best in-season, summertime foods and recipes, stay tuned for the weekly installments of the
Bushel Basket Newsletter