Chelsea Farmers Market: October 5th, 2013

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.

Ingredients

coarse salt

Directions

1. In a medium saucepan of boiling salted water, cook macaroni until al dente (slightly firm) following package instructions; drain.
2. 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.
   http://www.wholeliving.com/185172/fall-soup-recipes/@center/185179/fall-recipes#130375

Ingredients:                                                              Directions:
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.

Ingredients:

Directions:

1. Heat the oil in a large pot over low heat. Add chili powder, thyme, and cumin seed. Cook for about 30 seconds, stirring frequently.
2. Turn heat to medium, add onion and garlic and cook for about 3 minutes, stirring frequently.
3.  Add ground turkey and cook until turkey is no longer pink. Add the can of tomato paste.
4. Add butternut squash, chicken broth, tomatoes, beans, and corn.
5. 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.
6. 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.

  

(kale, mustard greens), and broccoli, and of course the non-local citrus and kiwi.  Don’t forget those fall raspberries are back too!3.  Iron and zinc are crucial for maintaining a healthy immune system and activating white blood cells. Beef contains both iron and zinc in abundance.4.  One of the reasons colds and flus are so common in the winter is the lack of Vitamin D from reduced exposure to the sun. Get some of that immune-boosting vitamin back with some savory mushrooms.5.  Honey has been used for centuries to quiet coughs and sooth sore throats.  Put it in tea or in your favorite smoothie.