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Healthy Bits, Issue #001 - Top tasty ways to prevent swine flu and cold
October 21, 2009

I hope this newsletter finds you in good health. Don’t we all need it as the flu season has officially begun? More about flu here…
In this issue:
• Top tasty ways to beat flu and cold (with recipes)
• Permanent links to my healthy shopping list and MSG guide

Top tasty ways to beat swine flu and cold

Swine flu has become so widespread, that doctors were advised by the WHO to stop testing for H1N1. When everyone around you gets sick, what’s your best protection strategy besides washing your hands? One of my own strategies is to raise my immune system’s defenses by eating healthy foods. I also use foods and spices with proven antibacterial, natural antibiotic, and anti-fungal properties.

Garlic, ginger, cinnamon, turmeric, cloves, oregano, cranberry, raw honey, cabbage, leafy greens, and herbal teas are in my top favorite list. Let me share some ideas how to use these foods in your cooking. I have tested them all at my kitchen.
1. Delicious Mediterranean garlic-herb paste
Make and use this recipe from the Vitality magazine in several different dishes in a week. It can form the basis for a vinaigrette dressing, soup, dips, spreads and even be used as a flavoring for savory muffins and scones. And if you are like me, and have a small herb garden, you will appreciate this recipe as a way to deal with your harvest.

  • 10 garlic cloves
  • 1/2 cup fresh sage leaves, chopped
  • 1/2 cup fresh thyme leaves
  • 1/4 cup fresh rosemary leaves, snipped
  • 2 Tbsp Dijon mustard
  • 1 Tbsp sea salt
  • 1 Tbsp white wine vinegar
  • 1/4 cup olive oil

Pulse garlic in food processor three or four times or until garlic is finely chopped, or pound in a mortar and pestle. Add sage, thyme and rosemary. Pulse three or four times (or pound until mixed in) until finely chopped. Add mustard and salt, pulse until blended. Gradually add three tablespoons of oil, processing as blended. Add vinegar and remaining olive oil and process until well blended.

2.Pickled cabbage
Centuries old immune-boosting food, packed with antioxidants and Vitamin C. I am about to post a video describing the process of pickling – and meanwhile please check my popular pickled cabbage recipes page. You will find detailed description of steps, troubleshooting guide and suggested use there.

3.Raw Cranberry “Jam”
Blend one cup of cranberries with 3 full tablespoons of raw honey. Pour in a jar and store in the fridge. Use every day on your cereal, in your tea, with bread, or with hot water as a quick healthy drink.

4.Immunity Spice Mix
(From The Answer to Cancer by Hari Sharma, M.D. and James Meade, Ph.D.)
  • 6 parts turmeric
  • 3 parts ground cumin
  • 3 parts ground coriander
  • 6 parts ground fennel
  • 1 part powdered, dry ginger
  • 1 part ground black pepper
  • 1/4 part ground cinnamon
  • Mix the spices together well.
  • Heat one teaspoon of the spice mixture in one tablespoon of ghee (purified butter), using medium-high heat, until the mixture releases an aroma. Remove from the heat immediately so it won't burn.
  • Add this spiced ghee to cooked rice, vegetables, or other foods.

Permanent links

Not everyone was able to download my MSG guide and healthy shopping list when they subscribed. Please find permanent links here:
Beware of MSG: shopper's guide
Healthy shopping list
( and sorry for the inconvenience you may have experienced!)
In the next issue, I will share a traditional german health drink recipe... how do you feel about drinking wine to fight cold?!

Please come back to the website, , and check recent updates – both recipes and interviews with interesting people!

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Thanks to those of you who have referred this site to others!
All the best,
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