The Common Cold: Nip it in the Bud!

By Kathy Thorpe, MA, CHom

You feel unusually tired. You start sneezing. Your nose runs and you have a tickle in your throat.  You feel “off.”  Chances are, you’re getting a cold and the virus is starting to multiply in your nose.  And whenever you sneeze, thousands of globules loaded with viruses are expelled into the air.  Welcome to the world of the common cold.

A viral infection usually begins in the nose and the upper respiratory tract. Then the virus binds to receptors on respiratory epithelial cells. They are propelled by tiny hairs, called cilia, to the back of the throat. At that point, they may be propelled to the stomach where they are destroyed by stomach acid, or they may bind to cells in the nasal passageway.  If this happens, the virus is able to make proteins that do everything it needs to infect cells and make more viruses. As the virus penetrates the cell, it unzips its protein coat exposing naked genes. These rogue genes take over the cell and start making copies of themselves, in fact, billions of copies. If you want to stop a cold, the best time is in the first 24 hours before the virus makes those billions of copies. As the virus replicates and spreads, infected cells release distress signals known as chemokines, cytokines and interleukin-8 that stimulate the release of inflammatory mediators such as kinins and prostaglandins. This can increase vasodilation and vascular permeability leading to classic cold symptoms such as nasal congestion, sneezing, runny nose, a sore or itchy throat or general malaise.
 

The common cold is the leading cause of doctor visits in the United States. In one year, the U.S. population contracts approximately 1 billion colds and this accounts for more missed work and school days than any other illness.(1) Because there are over 200 different kinds of viruses that can cause a cold, by the time our body has learned to recognize one virus by its structure and prepare antibodies that will attack and destroy it, along comes another virus with a slightly different structure. This is why it is difficult for the immune system to defend against the common cold and why medical researchers have not been able to find a cure yet. 

 

While a cure for the common cold has eluded scientists, there are some natural treatments that work extremely well to stop a cold in its tracks. Based on research and consultations with health care professions, the following are the most effective natural treatments for a cold.

Chinese Medicine:  While several formulas have been shown to be effective for the common cold, Cold Nip is our pick because it combines the best of the all the formulas. 

Cold Nip is a combination of three classical Chinese formulas that have been used successfully for years for the common cold with the addition of three anti-viral herbs: Andrographis, Isatis leaf and Isatis root. Isatis leaf, Isatis root and Andrographis have long been used in Chinese Medicine for upper respiratory infections and have been shown in recent research to have potent anti-viral and anti-microbial properties.(2,3,4) Chinese Medicine maintains that if you activate the protective defense of the body, the wei qi, the virus will not penetrate. So you want to start Cold Nip right away. People report that if they take Cold Nip at the first signs of a cold, it usually stops it before it has a chance to take hold. If the virus has penetrated to the sinuses, throat and lungs, it will still help relieve symptoms and shorten the duration. It is also effective when used preventively in crowded areas or when flying in a plane where a multitude of viruses are circulating throughout the cabin.

Homeopathy: Homeopathy is the leading complementary and alternative medicine in Europe and is used widely for the common cold and influenza. One study of 499 children showed that children with a cold who were treated with homeopathy were more likely to feel and do better than those children who had been treated conventionally. They had fewer complications, their parents took significantly less sick-leave, and fewer children were treated with antibiotics.(5) Although there are many effective homeopathic remedies for all stages of a cold, including those for sinus infections, ear infections, coughs and sore throats (the topic of another blog), I am including two remedies that are particularly beneficial for the early stages of a cold or viral infection. Do not take a homeopathic remedy within 20 minutes of eating, drinking or taking any other medication for best results.

Oscillococcinum is a homeopathic remedy for influenza, but it seems to activate a person’s defense systems against cold viruses as well.  Take ¼ vial 3-4 times a day. It is particularly beneficial in the first day or so of a viral infection, so start it early.  May people use Cold Nip and Oscillococcinum together with good results.

Aconite is a homeopathic remedy for the very first signs of a cold, especially when the symptoms come on suddenly and may have been brought on by exposure to cold wind or by being chilled. You may feel hot and dry, thirsty, anxious and restless. Take Aconite 30c every 20 minutes for 3-4 doses.  If caught at the very first signs, the cold will often not progress to the next stages.

Natural Therapies:

Neti pot:  Since viruses replicate in the nasal passages, help your immune system to move them out by using the neti pot two to three times a day. Add a pinch of sea salt and a pinch of baking soda. The salt water restores moisture to nasal passages, lessens the inflammation of mucous membranes, washes out existing pathogens while both salt and baking soda make the environment inhospitable to the viruses and bacteria. Make sure you tilt your head at the right angle so that water only drains through the opposite nostril (you do not want it to drain back through the nose and throat).  After using the neti pot on each side, blow your nose several times. All discharges should come forward and out – do not snuff up into the sinuses. Saline rinses are highly recommended by National Jewish Health; however, they recommend using boiled or purified water to ensure against the risk of bacteria or amoebas in tap water.

Gargling with Salt water:  This is effective for a viral sore throat and helps reduce the soreness and shorten the duration of a sore throat. Both viruses and bacteria struggle to survive in a high-salt environment.  Also, warming the water further creates an inhospitable environment for viruses and bacteria.

Vitamins & Minerals: 

Zinc helps the immune system function more effectively. Research suggests that 15 mg/day during the winter months increasing to 15 mg. 2-3 x a day at the onset of a cold will help stop a cold in the beginning and reduce the symptoms and duration.  Oral zinc is recommended over zinc nasal sprays since several people have experienced a loss of smell with zinc nasal sprays. (6)

N-acetylcysteine (NAC) can be effective when every cold seems to go to the chest and turns into bronchitis. NAC thins mucus and has mucolyptic and expectorant properties.(7)

What to eat and drink when you have a cold?

Every morning squeeze the juice of one lemon into warm water and add a teaspoon of raw Manuka honey.  Be sure to drink plenty of fluids throughout the day, but avoid dairy and orange juice since they seem to increase the amount of mucus.  Freshly squeezed carrot and vegetable juices are also recommended, and a good homemade chicken soup with plenty of vegetables and shiitake mushrooms will support the immune system and also make you feel better.

With these natural recommendations, you should be able to say good-bye to your cold if you catch it early enough or at least reduce the symptoms and shorten its duration.

1      Colds and influenza: a review of diagnosis and conventional, botanical, and nutritional considerations. Roxas M, Jurenka J., Alternative Medicine Review, Volume 12, number 1 2007 http://www.ncbi.nlm.nih.gov/pubmed/17397266

2.     Use of visual analogue scale measurements (VAS) to assess the effectiveness of standardized Andrographis paniculata extract SHA-10 in reducing the symptoms of common cold. A randomized double-blind-placebo study. Phytomedicine 1999;6(4): 217-223

3.     Experimental studies on immunostimulatory effects of the Isatis indigotica polysaccharide, Xu YM, Lu PC, Zhong Xi Yi Jie He Za Zhi. 1991; 11:357-9, 325-6.

4.     Evaluation of antiendotoxic action and antiviral action invitro of tetraploid Isatis indigotica. Wang T, et al. Zhong guo Zong Yao Za Zhi. 2000 ;25 :327-9

5.     Pharmacoeconomic Comparison Between Homeopathic and Antibiotic Treatment Strategies in Recurrent Acute Rhinopharyngitis in Children, Trichard, M, Chaufferin, Nicoloyannis, N., Homeopathy (2005)94, 3-9.

6.     Colds and Influenza: A Review of Diagnosis and Conventional, Botanical, and Nutritional Considerations, Mario Roxas, ND and Julie Jurenka, MT, Alternative Medicine Review, Volume 12, Number 1 2007.

7.     Reduction in days of illness after long-term treatment with Nacetylcysteine controlled-release tablets in patients with chronic bronchitis. Rasmussen JB, Glennow, C. Eur Respir J 1988; 1-:351-355.

Sunscreen & Sun Exposure -- What You Need to Know!

     As the temperatures rise and we spend more time outdoors, it is important to be prepared for more sun exposure. We can learn two important things from our ancestors and other cultures:  some sun is essential for your health and vitality. In fact, about a half hour to one hour a day is a good amount of time to be out in the sun. We can also learn that too much exposure can damage and photo-age the skin. So the best practice is to plan our sun time, and use hats and clothing to cover up beyond the one hour of exposure.

     Interestingly enough, as people became more and more sun-phobic and started slathering on layers of popular sunscreens, skin cancer rates began to rise.  Two obvious reasons: First, the body was not getting enough Vitamin D which is essential for the immune system to function properly and is protective against cancer; and secondly, many of the toxic chemicals in the sunscreens were being absorbed directly into the blood stream and have been recently discovered to be carcinogenic. Chemical sunscreens give a false sense of security because they prevent burning; however, hidden damage is taking place on a cellular level because they produce dangerous free radicals.

     Some safe sunlight exposure is essential for our overall health and has been shown to be protective against many different types of cancer. In fact, people who spend time outdoors without burning actually decrease their risk of developing melanoma, a deadly skin cancer. 

     What’s the story with UVA and UVB rays?  Ultraviolet light from the sun comes in two main wavelengths – UVA and UVB.  UVB is the beneficial wavelength that helps our skin produce vitamin D. It is highest at midday and low in the morning and evening. In contrast, UVA causes skin problems because it penetrates the skin more deeply and causes free radical damage. These rays are constant throughout the day year around. For maximum benefit to your health, it’s best to get your sun exposure during the middle of the day.
     So what’s the best advice when it comes to sun exposure?  Limit your time in the sun to one hour a day.  Beyond that, wear a hat and light cotton clothing to protect your skin.  When you are going to be out in the sun for a longer period of time and can’t limit your exposure, use a natural sunscreen.   You want to select a 100% mineral-based, broad spectrum UV protection (that means it protects against both UVA and UVB). In addition, it should be an all natural, biodegradable formula that won’t damage the delicate underwater ecosystems in the oceans and lakes.  Finally, it should not contain any synthetic chemicals or nano particles. 
     A few years ago, the only all natural-mineral based sunscreens left your skin very white and oily. Now, there are many new formulas that have been developed to go on clear. They’re also great for babies, children and pregnant women. Next time you’re looking for sunscreen, try one of these:

True Natural in SPF 50 for the face (vanilla, coconut or unscented), SPF 50 Lotions, and an Active SPF 50 Spray.  These are all natural, 100% mineral based, broad spectrum UV protection, sunscreens without chemicals or nano particles.  They also have a self-tanner that looks fabulous.

Lavera Organic Sunscreens: Anti-aging facial sunscreen SPF 15, Baby & children Sun Screen SPF 20, Self Tanner for face and body.

John Master’s Organics:  SPF 30 natural Mineral Sunscreen.

     Finally, check your current screen and get rid of it if it contains any of these ingredients. Seriously, you don’t need any more toxic chemicals floating around in your body.  Here’s a clue, if you can’t pronounce it, don’t use it!  

Para amino benzoic acid (PABA), PABA esters (ethyl dihydroxy propyl PAB, glyceryl PABA, p-aminobenzoic acid, padimate-o or octyl dimethyl PABA), Cinnamates (cinoxate, ethylhexyl p-methoxycinnamate, octocrylene, octyl methoxycinnamate), Octyl salicyclate, Avobenzone, Padimate O, Dioxybenzon & Oxybenzone, (powerful free radical generators), Phenylbenzimidazole, Homosalate, Sulisobenzone, Menthyl anthranilate, Trolamine salicyclate.


Enjoy the sun and the light of summer!

Discover the Remarkable Health Benefits of Yerba Mate Tea

By Allison Brooks

Yerba mate tea is made from the yerba mate plant in South America. It is traditionally brewed and served in dried-out gourds and sipped through a straw with a filter on one end. Popular among tea-drinkers for its jitter-free caffeine boost, it is a great natural source of physical and mental energy. Yerba mate contains vitamins A, B1, C, E, B2, B3 and B5 as well as the minerals calcium, magnesium, iron, potassium, manganese, phosphorous and zinc. With over 196 active compounds, Yerba Mate boasts 11 polyphenols, powerful antioxidants which also exhibit anti-cancer effects. The Pasteur Institute stated, “It is difficult to find a plant in any area of the world equal to mate in nutritional value.”  Not only do the high values of anti-oxidants and vitamins make yerba mate tea nutritionally attractive, but there are also important medicinal uses of this tea.

Some of the medicinal benefits of yerba mate tea include its ability to reduce oxidative stress on heart and liver cells, protect DNA from damage in yeast cells, and improve blood flow through blood vessels. Now, yerba mate tea is also being studied for its ability to fight cancer.

One new study published in Science Daily (Jan 23, 2012) maintains that compounds in mate tea induce death in colon cancer cells as evidenced by in-vitro studies. Scientists want to induce death in cancer cells, also known as apoptosis, to stop cancer cells from spreading. What scientists have found is that colon cancer cells self-destruct when their DNA becomes damaged, and apparently one cup of yerba mate tea provides enough bio-active compounds to cause human colon cancer cells to die. While it is not a cure for cancer, the scientists behind this study believe that there is enough evidence to warrant further studies. They will also expand their research to see if yerba mate has an effect on other severe cancers such as pancreatic, late-stage breast and lung cancers. If yerba mate can cause cancer cells to die, there is hope that it can help control the spread of cancer and also help with the treatment. 

In the meantime, enjoy one of South America's best energy boosts!

 

Allison Brooks studies how biomedicalization affects the traditional healing practices of Bolivians and Panamanians. She has witnessed firsthand the incredible effects that certain natural therapies have on the body and is now an advocate for promoting their acceptance.

The Amazing Healing Properties of Raw Manuka Honey and Cinnamon!

Raw, organic Manuka honey from New Zealand is the queen of honeys for healing. It is reputed to have the highest anti-septic, anti-bacterial, anti-microbial, anti-viral, antifungal, antioxidant and anti-inflammatory activity of all honeys. Manuka Honey contains additional antibacterial properties not found in other types of honey, making it even more effective for treating infection. Manuka Honey’s main claim to fame has been wound care and treating even the hardest to heal infections such as MRSA and other antibiotic-resistant conditions. It has also been clinically proven for healing diarrhea, irritable bowel syndrome, inflammation and a variety of other disorders.

It is important to only use an active, medical-grade Manuka honey with a UMF rating between 10 and 16. Also you want to use raw Manuka honey because it is packed with active enzymes while pasteurized honey has lost many of the active enzymes.

The health benefits of using Manuka Honey and Cinnamon:
For cinnamon, only use Ceylon Cinnamon (Verum) because Cassia Cinnamon or Saigon or Chinese Cinnamon have levels of coumarin at 5% whereas Ceylon Cinnamon has only .0004%.

How to prepare: There are instructions below for specific health issues. For general health, take one 16 oz. jar of Manuka Honey and 4 T. Ceylon Cinnamon, mix in a larger bowl and return to the jar. Take 1t/day for general health; or 3 t. daily for therapeutic purposes. Use on toast or dissolve in a cup of warm water.

ARTHRITIS: Arthritis patients can take 1 cup hot water with 2 t. Manuka honey and Ceylon cinnamon power, daily, morning and night. Or, add 2 t. cinnamon to a quart of water, boil and simmer for 20 min and strain. Add 1 T. honey. Take 2 t./day for 40 days. If taken regularly even chronic arthritis can be improved greatly.

In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week out of the 200 people so treated practically 73 patients were totally relieved of pain and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.

HEART DISEASES: Make a paste of honey and cinnamon powder, apply on bread or toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol in the arteries and strengthens the heart and heartbeat. In the U.S. and Canada, several nursing homes have treated patients successfully and have found that as we age the arteries and veins lose their flexibility and get clogged; Manuka honey and cinnamon revitalize the arteries and veins.

INFECTIONS: Take Manuka honey alone for any upper respiratory infections including sore throat, colds, sinus or ear infections, canker sores, fever blisters.

WOUNDS:  The anti-bacterial properties of Manuka honey are excellent for wounds, burns, leg ulcers, bed sores, MRSA and septic wounds. Use without cinnamon.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

CHOLESTEROL: Mix 1 T of honey and 1 t. of Ceylon cinnamon in a cup of warm water morning and night. It will reduce the level of cholesterol in the body – if taken 3 times a day, any chronic cholesterol is usually cured.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for 3 days. This process will cure most chronic coughs, colds and clear the sinuses.

INFERTILITY: In China and Japan, women, who do not conceive and need to strengthen the uterus, have been taking cinnamon powder for centuries. Take a pinch of cinnamon powder in half teaspoon of honey and apply it on the gums frequently throughout the day, so that it slowly mixes with the saliva and enters the body.

Men should take 2T of Manuka honey before going to sleep for infertility.

DIGESTION: Honey taken with cinnamon powder is reputed to cure stomachache, acid reflux, heartburn, h-pylori, gastritis, IBS, gum disease, ulcerative colitis, diverticulitis and also clears stomach ulcers from the root.

Manuka honey has also been clinically proven for healing diarrhea, irritable bowel syndrome, inflammation and a variety of other GI disorders.

Indigestion: Cinnamon powder sprinkled on two tablespoons of honey taken before food, relieves acidity and digests the heaviest of meals.

GAS: According to the studies done in India & Japan, if honey is taken with cinnamon powder, the stomach is relieved of gas.

A healthy digestive system is essential for general well-being. Manuka honey stimulates the growth of probiotics, and the presence of these good bacteria in the body helps to maintain a healthy digestive system.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of honey strengthens the body to fight bacteria and viral diseases.

INFLUENZA: A scientist in Spain has proved that raw honey contains a natural ingredient which kills influenza germs and reduces the severity of the flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly arrests the ravages of old age. Take 1 t. cinnamon powder and 3 cups of water and boil to make like tea, add 4T honey. Drink 1/4 cup, 3 to 4 times a day. It keeps the skin fresh and soft and arrests old age.

PIMPLES: Three tablespoons of Honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root.

SKIN INFECTIONS: Applying honey and cinnamon powder in equal parts on the affected parts for eczema, ringworm and all types of skin infections. You may also use honey alone.

WEIGHT LOSS: Daily in the morning 1/2 hour before breakfast on an empty stomach and at night before sleeping, drink honey and cinnamon powder dissolved in one-cup water. If taken regularly it reduces the weight of people who are over-weight. Drinking of this mixture regularly does not allow the fat to accumulate in the body.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon power in equal parts, are more alert and flexible. When taken during the afternoon when the vitality of the body starts to decrease, it will increase the overall vitality of the body.

ANTIOXIDANTS: The antioxidant activity of Manuka honey protects against free radical damage. Manuka honey’s antioxidants fight and neutralize harmful free radicals, which may otherwise cause cell damage and accelerated aging.

TYPE II DIABETES: Cinnamon improves fasting glucose, increases insulin receptivity and insulin production and is recognized as a glucose regulator to even out sugar spikes. It helps those with Type II Diabetes maintain steady blood sugar levels.  Add 2 t. cinnamon to a quart of water, boil and simmer for 20 min and strain. Add a T of honey and a T of Chia seeds (lower blood sugar). Take 2 t./day. After 40 days, this lowered blood glucose levels up to 29%, triglycerides up to 30%, ldl cholesterol up to 27%, overall cholesterol 26%.

YEAST INFECTIONS: Cinnamon has demonstrated an ability to stop medication resistant yeast infections.

BOOSTING ENERGY: The sugar content of Manuka honey makes it a great natural source of carbohydrates, which provides strength and energy. The glucose in Manaka honey is absorbed very quickly by the body, providing an immediate boost of energy. Energy levels are maintained by the low glycemic index of honey, which stops hunger from developing.

ASTHMA: Right before going to bed, take a mixture of 1 tsp. honey with 1/2 tsp. cinnamon in a cup of warm water.

Clean and Purify your Home, Office, Dorm with Pure Essential Oils

By Kathy Thorpe, MA, CHom

It’s time to get rid of toxic cleaning supplies in the home and replace them with fragrant essential oils. Certain essential oils can clean, disinfect, purify as well as refreshen your home making it a healthier, more enjoyable place to live. Essential oils can also dramatically change the energy of your home to create an ideal environment for relaxation, fun, romance, focus, new beginnings or meditation.

The following essential oils are perfect for cleaning and have been proven to have anti-viral, anti-bacterial, anti-mold, and anti-septic properties. They can also get rid of any unpleasant odors.

Lemon

Clove

Rosemary

Eucalyptus

Cinnamon

Oregano
Lavender

Tea tree

Here are some recipes to get started with.  Then experiment on your own!

Basic Kitchen Counter Disinfectant:
In a 16 oz. spray bottle, add pure water and 10 drops each of the following essential oils and shake well. If you don’t have a spray bottle, sprinkle a few drops of these essential oils on a damp cloth. This creates a good anti-bacterial and anti-fungal disinfectant for the kitchen.

Lemon

Lavender

Oregano

Spray and wipe down all the surfaces in the kitchen: counter tops, stove, appliances, and sink. Also spray it on any cutting boards. Enjoy the incredible smell when you’re finished and you will have purified your kitchen.

All Natural Scrubber

This is a fun easy one: use half of a lemon and rub it in baking soda.  Use this as your scrubber on grimy, dirty areas when needed.

Hardwood Floors

To a bucket of warm water add a cup of white vinegar and the following oils. Use a natural mop or sponge and clean the floors.  For extra dirty or grimy floors, add a squirt of an all-natural dish soap.

Spruce or Pine

Lemon

Tea Tree or Oregano

Window Spray

In a 16 oz. spray bottle mix the following and shake well before using.

1 c. Vinegar

1 c. Water

10 drops Lemon oil

Bathroom Cleaning Spray:

Because there are often many germs as well as mold in the bathroom, try this fabulous combination. Spray down any surfaces and wipe them clean.  Don’t forget to save a few drops of lavender for your next relaxing bath!

Lemon or Grapefruit

Eucalyptus or Tea Tree

Lavender

Clove

Bathroom or Kitchen Deodorizer

Put distilled water in a 4oz. spritzer bottle, add one of the essential oils combinations below and shake well.  Spray when needed to deodorize and purify a room.

Purifying Deodorizer & Disinfectant – also excellent to have during the cold & flu season

10 drops Lemon

5 drops Grapefruit

5 drops Rosemary

3 drops Eucalyptus

Citrus Deodorizer

10 drops Blood Orange or Litsea
5 drops Cinnamon

5 drops Clove

Essential Oil Room Fragrance

You can change the energy or ambiance of any room in your house with the use of essential oils. These ideas for essential oil sprays will change the environment in your room to make it more conducive to relaxation, higher energy, meditation, fun, focus and romance! For these sprays, fill a 4 oz. spray bottle with water and add the appropriate essential oil(s). You can also use these oils in a diffuser.

Meditative Spray for your bedroom:

Lavender

Clary sage

Sandalwood

Frankincense

Office Spray: for focus and concentration.

Lavender

Melissa or Basil

Cedar wood

Romantic spray for the bedroom:

Rose or Jasmine

Sweet orange

Sandalwood



Pure organic or wild-crafted essential oils are available at Six Persimmons Apothecary, 840 Pearl Street, Boulder. 303 583-0179

Nutritious Spring Soups

As we start to see gorgeous spring vegetables such as sweet new carrots, fresh asparagus, green garlic, turnips, spinach, kale and Swiss chard crop up at the market, it's easy to get excited about all the spring soup possibilities. And, if you have prepared your stocks in advance, a delicious meal is only a few minutes away. 

Use these base ingredients and add the vegetable(s) of your choice:

2-3 T Ghee or olive oil

1 Onion chopped and 2 shallots

1-2 Leeks chopped

Minced fresh ginger

1-2 cloves garlic

Health Enhancing Broth:  Homemade chicken, bone or vegetable stock – make a big batch on the weekend and freeze it in quart containers. (see recipes below)

¼ c. cream, coconut milk or a dollop of crème fraiche (optional)

Vegetables: asparagus, mushrooms, carrots, cauliflower and potatoes, beets, peas, turnips (about 1 ½ lbs for 4 cups of soup)
3-4 scallions sauted in ghee or oilive oil
Parsley
Salt & pepper

Directions: Caramelize onions, leeks and garlic in ghee, add 2 quarts stock (chicken, bone or vegetable), add fresh vegetables, simmer for 30 minutes or until tender and then puree. Add sauteed scallions and parsley, and add salt and pepper to taste. An option is to add cream, coconut cream or a dollop of crème fraiche to boost the body.

Health Enhancing Bone Broth
There is nothing better for your health or immune system than homemade stocks. 

Begin with these basic ingredients:

1 chicken (organic or free-range) or
2 - 5 pounds of bony parts such as necks, backs, feet, chicken or turkey carcass

You can also use beef marrow bones 

2 Tablespoons vinegar (any kind)
1 - 3 ribs of celery (optional)
1 - 3 large onions (optional)
1 - 4 medium carrots (plus tops)
1 head of garlic (just toss it in whole!) (optional)
several slices of fresh ginger (optional)
1 teaspoon of turmeric (optional)

1/2 teaspoon peppercorns
1 bunch parsley (to add last 20 min of cooking)

1 - 1 1/2 Tablespoon(s) sea salt (to add last 2- min. of cooking)

For a supreme immune broth add 1 ginseng root and 3-4 pieces of astragalus

Cover chicken with filtered water in large stainless steel pot, add vinegar, and bring to a boil, reduce heat, skim off any foam that surfaces, cover, and simmer on lowest setting, for 12 - 24 hours. The longer you cook the broth, the more flavorful and the more it will be chock full of valuable minerals and nutrients.

If you use a whole chicken, take the chicken off the bone as soon as tender, storing the meat in the fridge and put the bones, fat, and skin back in the pot to continue simmering.

20 minutes before the bone broth finishes cooking, add fresh parsley (for additional mineral ions) and salt.  Strain and store in 1 quart containers (1 week in the fridge or freeze). Use anytime you need stock for soup or recipe that calls for stock, water, liquid -- excellent for stir fry.

Perfect Vegetable Broth

This rich, full-bodied stock tastes similar to a light chicken stock and can be used in any soup recipe to enrich the flavor. Avoid cabbage, beets, or broccoli. If you have time and want a richer flavor, roast the vegetables before adding them.

Basic Ingredients:
1 tablespoon ghee or olive oil
2 large yellow onion, quartered
2-3 large carrots, coarsely chopped
2-3 celery stalks (including leaves), coarsely chopped

Leaks, mushrooms, shallots, scallions, fennel (optional)
8 quarts water
6 large potatoes
6 garlic cloves, left unpeeled, crushed
2 bay leaves
1/2 teaspoon black peppercorns

1 bunch coarsely chopped fresh parsley leaves
1 teaspoon salt 

Heat the oil in the stock pot and add the onion and celery. Cover and cook until softened, about 5 minutes. Add the water. Thoroughly scrub the potatoes and peel them thickly. Add the potato peels to the stock; save the potatoes for another use. Add the garlic, bay leaves, peppercorns. Bring to a boil, then reduce the heat to low and simmer for 2 hours. Add salt and parsley during last 20 minutes.

Strain the stock, pressing against the solids with the back of a spoon. Cool and refrigerate for up to 3 or 4 days. Freeze in 1 qt. containers for a month.