Cold Comfort

There's an old saying: "A cold lasts seven days, but with proper treatment it can be shortened to a week." Since there's no cure for the common cold, the saying usually rings true.

Standard over-the-counter remedies provide, at best, temporary relief of symptoms; drug manufacturers have yet to formulate a product that can prevent a cold or shorten its duration. Antibiotics, appropriate for bacterial infections, are ineffective―even detrimental―in treating the flu or cold viruses, of which there are more than 200 strains. They eliminate all bacteria―much of it helpful―and can actually interfere with the body's efforts to battle a virus.

There is good news, though. Time-honored, food-based folk remedies offer sound nutritional strategies for managing a cold. "Diet keeps our internal mechanisms at peak production. And when you're seeking relief from cold symptoms, many traditional food remedies can be effective," says Samuel D. Caughron, M.D., a family practitioner specializing in clinical preventive medicine at the Charlottesville Wellness Center in Virginia. "Many of these remedies have given symptomatic relief for centuries; some now even have science behind them."

Chicken Soup Superlative
Consider chicken soup, which has a long history as a doctor-approved remedy. In a.d. 60, Pedacius Dioscorides, physician under the Roman emperor Nero, recommended chicken soup for respiratory illness. Eminent 12th-century rabbi and physician Moses Maimonides also prescribed chicken soup when Sultan Saladin, the Muslim military leader he served, complained of a cold.

The late 1970s brought the first modern scientific evidence touting chicken soup's cold-fighting properties. A 1978 study in the medical journal Chest reported that chicken soup is the most effective hot liquid for clearing mucus from the nose. The hot soup nourishes, hydrates, and steams open clogged nasal passages. The faster mucus flows, the better: These nasal secretions help expel viruses.

Recently, another study has revealed that chicken soup contains anti-inflammatory properties that can also ease congestion. In his research, Stephen Rennard, M.D., a pulmonary specialist and professor of medicine at the University of Nebraska, focused on how neutrophils, white blood cells that gather to fight infection, respond in the presence of chicken soup. Neutrophils usually rush to airways to destroy an invading virus, but they also trigger inflammatory response symptoms, like coughing, sneezing, and nasal congestion. The results: Rennard found that his wife's homemade chicken soup (and most store-bought brands) slowed this cell migration and reduced congestion, thereby helping eliminate one of the symptoms, if not the source.

Still, he has not yet identified the beneficial compounds causing this neutrophil response. "Things in the soup besides the chicken may have been helpful," he says. "Vegetables, for instance, have lots of potentially medicinally active compounds, like vitamins and antioxidants." And so his research continues, but the basic conclusion remains: Chicken soup does indeed help.


Classic Chicken Soup

Ingredients
1 3 1/2- to 4-pound chicken
6 carrots, peeled
4 celery stalks
1 large yellow onion, quartered
2 1/2 teaspoons kosher salt
1 teaspoon whole black peppercorns
Preparation

Rinse the chicken inside and out and pat it dry with paper towels. Place the chicken in a large pot.

Cut 3 of the carrots and 2 of the celery stalks into 1-inch pieces. Quarter the onion. Add the cut vegetables to the pot with the salt, peppercorns, and enough cold water to cover (about 8 cups). Bring to a boil. Reduce heat and simmer, skimming any foam that rises to the top, until the chicken is cooked through, about 30 minutes. Transfer the chicken to a bowl and let cool.

Strain the broth, discarding the vegetables. Return the broth to the pot.

Thinly slice the remaining carrots and celery. Add them to the broth and simmer until tender, about 10 minutes.

When the chicken is cool enough to handle, shred the meat and add it to the soup. Ladle into individual bowls.

To C or Not to C
Vitamin C's popularity as a cold remedy began in 1970, when the late Linus Pauling, Ph.D., two-time Nobel laureate, published Vitamin C and the Common Cold and claimed that high doses could protect against this scourge. Since then, mounting scientific evidence indicates that although vitamin C does not prevent colds, taking high doses (1,000 milligrams or more) at the earliest onset of an infection can halt its progression or lessen symptoms.

Vitamin C stimulates the release of interferon, a protein substance that increases resistance to viruses, and enhances the movement of phagocytes, microbe-killing white blood cells. Anatural antihistamine, C also helps dry watery eyes and reduce nasal and chest congestion. And it's a powerful antioxidant, helping prevent further cell damage when viruses or bacteria attack the immune system.

Longtime vitamin C researcher Harri Hemilä, M.D., Ph.D., of the University of Helsinki in Finland, has reviewed 21 studies conducted during the past 30 years that used 1,000 milligrams or more of vitamin C to treat colds. He found that higher amounts of vitamin C (taken in divided doses throughout the day) produced the best results. Study subjects given 1,000 milligrams daily showed a 19 percent decrease in severity of cold symptoms.

Pomegranates
Health benefits: Vitamin C, which helps neutralize free radical damage to cells and thus may help prevent certain kinds of cancer. Pomegranates are also rich in polyphenols and high in potassium.
Latest research: Pomegranate juice―specifically juice made from a variety called Wonderful, which is the most widely available type of the fruit available in the United States―tested 20 percent higher in antioxidants than other antioxidant-rich beverages, including acai juice, black cherry juice, blueberry juice, grape juice, orange juice, red wines, and black, green, or white teas.
How much to enjoy: 4 to 8 ounces of juice or half a single fruit.

Spiced Chicken and Greens with Pomegranate Dressing

This superfast salad gets a boost from luscious pomegranate, which is packed with vitamin C and potassium. Sprinkle on other seasonal fruits for an additional nutrient boost. With just 6.7 grams of fat and 42.2 grams of protein per serving, you'll want to make this recipe a staple.

Round out this early spring dish with a hearty multigrain baguette. Depending on the season, you may also want to add other fruits to the salad, such as peach slices or fresh raspberries.

Yield
4 servings (serving size: 2 cups salad, about 4 1/2 ounces chicken, and 2 tablespoons dressing)

Ingredients
Chicken:
Cooking spray
1 teaspoon chili powder
1/4 teaspoon salt
4 (6-ounce) skinless, boneless chicken breast halves

Dressing:
1/3 cup pomegranate juice
3 tablespoons red wine vinegar
2 teaspoons sugar
2 teaspoons canola oil
1/4 teaspoon salt
1/4 teaspoon crushed red pepper

Salad:
1 (5-ounce) package gourmet salad greens
1/2 cup thinly sliced red onion
3/4 cup orange sections (about 2 medium oranges)
1/3 cup dried cranberries
1/4 cup (1 ounce) crumbled Gorgonzola cheese
Preparation

To prepare chicken, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Sprinkle chili powder and salt over chicken. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from skillet; let stand 3 minutes. Cut chicken across grain into thin slices; set aside.

To prepare dressing, combine juice and next 5 ingredients (through crushed red pepper) in a small bowl; stir well with whisk.

To prepare salad, place greens on a serving platter; top with onion, orange, cranberries, and chicken slices. Sprinkle evenly with cheese; pour dressing over salad.

Oranges

Oranges are rich in antioxidants―vital for healthy cells―including vitamin C, which aids in healing, boosts your immune system, helps your body absorb iron, and even helps reduce the risk of cancer. This citrus fruit is also a good source of fiber, which helps lower cholesterol and, like vitamin C, reduce your cancer risk. (To maximize your fiber intake, be sure to eat some of the spongy white pith right under the skin.)

Pomegranate Orange Cooler

Ingredients

5 cups pomegranate juice
1/3 cup orange juice
1/3 cup fresh lime juice
2 1/2 cups chilled ginger ale

Preparation

In a pitcher, combine pomegranate juice, orange juice and fresh lime juice. Just before serving, stir in ginger ale. Pour into ice-filled glasses. If desired, garnish glasses with thin orange slices.

Spice It Up
For centuries, vitamin-packed chile peppers have been valued as a mucokinetic (or mucus-moving) agent. The Aztecs ate large amounts of chiles for this purpose, and the Mayans swallowed a pungent dose of crushed chile peppers, honey, and tobacco leaf to cure sore throats.

When chile-laced foods hit the mouth, throat, and stomach, they stimulate the nerve receptors of secretion-producing glands, triggering a release of watery fluids that can make the eyes tear and the nose run. "It's a self-cleansing process that helps eliminate the virus by breaking

up congestion, flushing out sinuses, and washing away irritants," says Irwin Ziment, M.D., professor emeritus at the UCLA School of Medicine.

For especially tenacious colds, Ziment recommends gargling with a pepper solution-Tabasco Sauce stirred into a glass of warm water-up to four times daily. The degree of optimum potency and frequency of gargling depends on the bug's severity and your own pepper tolerance (a few drops of Tabasco may suffice for novices, whereas hot pepper aficionados may need 20 or more drops for the desired decongestant effect).

Red Chile Cheese Enchiladas

Ingredients
3/4 cup fat-free cottage cheese
2/3 cup (2 1/2 ounces) shredded Monterey Jack cheese
2 tablespoons finely chopped onion
1/8 teaspoon salt
2 cups Red Chile Sauce (recipe follows)
Cooking spray
12 (6-inch) corn tortillas
1/2 cup (2 ounces) shredded reduced-fat extrasharp cheddar cheese

Preparation

Preheat oven to 400°.

Place cottage cheese in a food processor; process 1 minute or until smooth. Combine cottage cheese, Monterey Jack cheese, onion, and salt, stirring well.

Spread 1/4 cup Red Chile Sauce in bottom of an 8 x 8-inch baking dish coated with cooking spray. Arrange 4 tortillas over sauce, overlapping slightly. Spread 1/2 cup cottage cheese mixture evenly over tortillas; top with 1/2 cup Red Chile Sauce. Repeat the layers once with 4 tortillas, remaining cottage cheese mixture, and 1/2 cup Red Chile Sauce. Arrange remaining 4 tortillas over sauce, overlapping slightly; spoon remaining 3/4 cup Red Chile Sauce over tortillas. Sprinkle evenly with cheddar cheese. Cover and bake at 400° for 10 minutes. Uncover and bake an additional 10 minutes or until cheese melts. Let stand 5 minutes. Cut into 8 squares.

Red Chile Sauce

New Mexico dried chiles have a moderately spicy heat. If you can't find them, you can try substituting ancho or dried California chiles. Make this sauce up to three days ahead, and refrigerate until you're ready to use it.


Ingredients

5 dried red New Mexico chiles (about 1 1/4 ounces)
1 tablespoon canola oil
1 1/2 cups chopped onion
2 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth, divided
2 cups water
1 teaspoon crumbled dried oregano
3/4 teaspoon salt
1 tablespoon masa harina

Preparation

Remove stems and seeds from chiles; coarsely chop. Place chiles in a spice or coffee grinder; process until finely ground to measure 1/4 cup.

Heat oil in a medium saucepan over medium heat. Add onion and garlic to pan; cook 3 minutes or until onion is tender, stirring frequently. Add ground chiles; stir well. Stir in 1 cup chicken broth. Add the remaining 1 cup chicken broth, 2 cups water, dried oregano, and salt; bring to a boil. Reduce heat, and simmer until reduced to 3 cups (about 20 minutes), stirring occasionally.

Sprinkle masa harina over chile mixture; stir well. Bring to a boil. Cook for 1 minute or until slightly thick; remove from heat. Let stand 10 minutes. Place half of the chile mixture in a blender. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Process until smooth. Pour into a large bowl. Repeat procedure with the remaining chile mixture.



Hot Shots
To get a good night's sleep and to clear a stuffed-up nose, try an old English remedy-the hot toddy. This hot water- or tea-based tonic flavored with liquor (typically whiskey or brandy), lemon juice, and honey may ease cold symp- toms, says Ara DerMarderosian, Ph.D., professor of pharmacognosy (the study of natural products in medicine) and medicinal chemistry at the University of the Sciences in Philadelphia. "Alcohol has some antimicrobial properties, thins the mucus, and has sedative qualities," he says. "Lemon provides vitamin C and citric acid, which loosens phlegm. And honey coats and soothes the mucus membranes."

But avoid tippling too much, especially when the cold is at its peak. A moderate amount of alcohol-as in a toddy-is considered relatively safe. Too much can interfere with your sleep, cause dehydration, and hinder immune function, prolonging the cold.

Hot Toddy

Ingredients

1.3 litres (2 pints) milk
4 tablespoons malt powder
3 tablespoons sugar
3, 4 or 6 shots whisky
2 vanilla pods, scored and the seeds scraped out

Directions

Heat up the milk and whisk in the malt, sugar to taste, whisky, vanilla seeds and pods. Whisk up, then, if you have a cappuccino frother, whiz up to make some lovely froth


Garlic: The Raw Deal
Physicians from Hippocrates to Albert Schweitzer have used garlic to treat a number of health conditions ranging from cholera to heart disease. Garlic is also a powerful cold fighter, claims Benjamin Lau, M.D., Ph.D., professor of microbiology, immunology, and surgery at Loma Linda University School of Medicine in California. In his book Garlic and You, he writes, "Over the past decade, many physicians and patients have reported that they have fewer colds and experience a quicker recovery from viral infections as a result of garlic supplementation."

Crushing, slicing, or mincing garlic releases a substance known as allicin, which rapidly oxidizes and forms more than 100 biologically active, infection-fighting sulfur compounds. Though researchers once attributed the medicinal punch of garlic solely to allicin, new research now points to other therapeutic substances: A 1999 laboratory-based study published in the International Journal of Immunopharmacology suggests that another garlic derivative, alliin, also boosts immunity by improving the production of certain white blood cells.

"Raw garlic has a strong antimicrobial effect," says Elson Haas, M.D., director of the Preventive Medical Center in San Rafael, California. His personal cold-fighting strategy involves chewing thoroughly and then swallowing several cloves of raw garlic every hour or two when he suspects that a cold is coming. "I do this just the first day to prevent the virus from spreading," he says. To temper the taste, he dips the cloves into honey.

A more conservative dosage is one to three raw cloves a day, which most people can tolerate. Ideally, garlic should be taken with a meal to prevent potential stomach upset. Stir two or three crushed cloves into a bowl of hot soup. "You'll still get the benefits of fresh garlic without the strong taste," Haas says.


Roasted Tomatoes with Garlic, Gorgonzola and Herbs

Ingredients
12 Roma tomatoes, sliced in 1/2 lengthwise
1/4 cup olive oil
2 cloves garlic, minced
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3/4 cup plain bread crumbs
3/4 cup finely crumbled Gorgonzola or grated Parmesan cheese
2 tablespoons chopped fresh flat-leaf parsley
Directions
Preheat the oven to 375 degrees F.

Using a teaspoon or grapefruit spoon, remove the seeds from the tomatoes. Place the tomato halves, cut side down, on paper towels to drain, about 5 minutes.

In a large bowl, mix together 2 tablespoons of the olive oil, garlic, salt, and pepper. Using clean hands, gently toss the drained tomato halves in the oil mixture until coated. Marinate the tomatoes for 10 minutes.

In a small bowl mix together the bread crumbs and Gorgonzola cheese.

Place the marinated tomato halves, cut side up, on a parchment paper-lined baking sheet. Fill each tomato half with the bread crumb filling. Drizzle with the remaining olive oil. Bake for 20 to 25 minutes until slightly softened and the underside of the tomatoes are brown.

Arrange the cooked tomatoes on a serving platter. Sprinkle with the chopped parsley
and serve immediately.


Source: the food network/ Giada di Laurentis
cookinglight.com