Miso soup recipe to boost your immune system

I have been feeling a little itch in my throat for the past month or so, and I had blamed it on allergies, but after a mini frost and some snow on the ground, as well as some yucky looking red bumps on the back of my throat I decided that I probably should get to the grocery store and buy some fruits and vegetables to help boost my immune system to help fight this bug.

Being a student trying to live a lifestyle that prevents health issues rather than one that reacts to them, I admit I feel a bit guilty buying veggies AFTER I felt sick, but I am doing my best! In my defense, I was eating lots of fruits and veggies before last week, but it has been a hectic week of eating on the run, eating what I could find in the cupboards, and going from place to place at the speed of light. I didn't make time for healthy foods and what do you know, I don't feel very good!

However, I would like to give myself a little credit, because this recipe below is the most proactive thing I have done for my diet with the little knowledge I have gained so far from my program through various readings, research, and speakers.




Shiitake Miso Soup Serves 4(recipe and info taken from Robin Robertson's One Dish Vegetarian Meals)

Miso is a rich Japanese soybean pastethat is said to have many healing properties. Be sure not to boil the soup once the miso paste has been added, since boiling destroys valuable enzymes. Long- or short- grain brown rice would be a good choice here for maximum nutritional benefits.

Ingredients:
5 cups water
4 ounces shiitake mushrooms, stemmed and sliced (about 1 cup)
1/2 cup chopped scallions
1/4 cup finely shredded carrots
1/2 teaspoon minced fresh ginger
1 TBSP tamari
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3 TBSP miso paste (you can usually find this in the produce)
1 cup chopped spinach leaves
1 cup cooked long- or short-grain brown rice
4 ounces firm silken tofum drained, blotted dry, and diced

1) Bring the water to a boil in a medium saucepan over high heat. Add the mushrooms, scallions, carrots, ginger, and tamari, reduce the heat to medium, and simmer for 10 minutes, or until the vegetables soften.
2) Reduce the heat to low. Transfer about 1/4 cup of the hot soup to a small bowl and add the miso paste, blending well. Stir the blended miso into the soup along with the chopped spinach and simmer for 2 minutes, being careful not to boil. Divide the rice and tofu among 4 soup bowls and ladle the hot soup into the bowls.



***Beyond the note about the healing powers of miso paste, the spinach and shiitake mushrooms have been mentioned to me several times in helping prevent/combat the flu. As I heard from a naturopathic doctor who spoke in my class the other day, the shiitake mushroom is great for fighting flus and colds. Here is more research to back her word (that I found on wikipedia):

Shiitake (椎茸, 香菇, 표고) is a popular culinary mushroom used in dishes around the world. Research has demonstrated the Shiitake mushroom:

Stimulates the immune system[5]
Contains a cholesterol lowering compound known as eritadenine.[6]
Possesses anti-bacterial properties[7][8][9]
Possesses anti-viral properties[5][10] (including anti-HIV[11][12][13] and anti-HSV-1[14]) (contains a proteinase inhibitor[15])
Reduces platelet aggregation[16]

Some other words of advice mentioned was if you are sick you should make sure to AVOID sugar, dairy, and wheat. With over 60% of the immune system in your gut it is important to put the right things in there to support it!