Fight The Flu Season With Vitamin C Rich Foods

18 Nov
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For some people, winter means wearing cozy sweaters and pumpkin spiced lattes. But for most of us, it means suffering from fatigue, sore throats, runny and stuffy noses. The root of our suffering this winter season can be credited to the flu. Thankfully, vitamin-C is here to save the day. If you’re suffering from the flu, vitamin-C can lessen the severity of your symptoms and helps you recover quickly. Not only will you be fighting the cold, vitamin-C has anti aging benefits. It forms collagen, which aids in smoothing fine lines and wrinkles. You’ll feel great and look fabulous. Don’t become a victim of the flu season and fight back with these simple healthy vitamin-C rich recipes:


Roasted Red Pepper and Walnut Dip


  • ¾ cup of pomegranate juice
  • ½ cup of walnuts
  • 3 tablespoons of unseasoned bread crumbs
  • 1 tablespoon of lemon juice
  • 1 16-ounce jar of roasted red peppers (drained)
  • ¼ teaspoon of cayenne pepper
  • ¼ teaspoon of ground cumin
  • 2 tablespoon of olive oil
  • Salt
  • Pita toasts. 


  1. Boil pomegranate juice in a small saucepan. Once juice is reduced to 2 tablespoons, reduce heat to medium and let simmer for approximately 6 minutes.
  2. Toast walnuts in dry skillet over medium-high heat fir approximately two minutes.
  3. Place the walnuts and bread crumbs in a food processor and process until they’re finely ground.
  4. Add the reduce pomegranate juice, lemon juice, red peppers, cayenne pepper, and cumin into food processor. Process until smooth.
  5. Add a thin stream of olive oil to food processor while it’s on. Season with salt.
  6. Sprinkle cumin and olive oil to serve along with pita toasts. 

Grapefruit Brûlée


  • 2 grapefruits
  • ¼ cup of packed light brown sugar
  • ½ of non-fat Greek-style yogurt


  1. Cut both ends of the grapefruit with a sharp knife.
  2. Place the grapefruit on a flat surface on its end, follow the shape of the fruit in order to cut and get rid of the peel.
  3. Cut the grapefruit into pieces and leave the membrane behind.
  4. Preheat broiler. Place grapefruit pieces in 4 shallow ovenproof plates. Sprinkle brown sugar.
  5. Let broil until sugar melts and darkens for approximately 5 minutes.
  6. Serve with yogurt on top.

Where is the vitamin c?: In the grapefruit! It has 52% of your dietary reference intake for vitamin C.

Red Curry with Vegetables



  • 4 teaspoons of canola oil
  • 1 14 ounce package of extra-firm tofu (rinsed, patted-dry, and cut into 1-inch cubes)
  • 1 pound of sweet potato (cut into 1-inch cubes)
  • 1 14 ounce can of lite coconut milk
  • ½ cup of vegetable broth or reduced-sodium chicken broth
  • 1-2 teaspoons of red Thai curry paste
  • ½ lb. of green beans (trimmed and cut into 1-inch pieces)
  • 1 tablespoons of brown sugar
  • 2 teaspoons of lime juice
  • ½ teaspoon of salt
  • 1/3 cup of chopped fresh cilantro
  • 1 lime (quartered) 


  1. Heat 2 teaspoons of canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook. Stir every 2 or 3 minutes until browned, 6 to 8 minutes total. Remove and place on a plate.
  2. Heat the remaining 2 teaspoons of oil over medium high heat. Add the sweet potato and cook and stir until browned. Continue for 4 to 5 minutes.
  3. Add the coconut milk, broth and curry paste. Bring to a boil, reduce to a simmer and cook, covered. Stir occasionally for approximately 4 minutes, until the potato turns tender.
  4. Add the tofu, green beans, and brown sugar. For 2 to 4 minutes, stir green beans until they’re tender-crisp. Stir in the lime juice and salt.
  5. Sprinkle cilantro and serve with lime wedges.

Where is the vitamin C?: The lime juice used for the recipe contains more than 100% of the daily value.

Vegetarian Tortilla Soup


    • 3 large dried pasillas, ancho or New Mexico chiles.
    • 1 15 ounce can of diced tomatoes (preferably fire-roasted)
    • 4 tablespoons of canola oil or extra-virgin olive oil
    • 1 medium white onion (sliced ¼ inch think)
    • 3 cloves of garlic (peeled)
    • 4 cups of vegetable broth or “no-chicken” broth
    • 4 cups of water
    • 1 large sprig epazote (optional)
    • 1 14-ounce package of extra-firm tofu
    • 4 cups of chopped chard, spinach or kale leaves
    • ¼ to ½ teaspoon of salt
    • 1 ripe large avocado, cut into ¼ inch cubes
    • 2 cups of roughly broken tortilla chips
    • ¾ cups of shredded Mexican melting cheese (Chihuahua, asadero, Monterey Jack, or mild Cheddar) (optional)
    • 1 large lime (cut into 6 wedges)



  1. Toast the chiles above an open flame for a few seconds until the aroma fills the kitchen. Use tongs and turn the chiles an inch on two above an open flame. ‘
  2. Once cooled, stem and seed the chiles, break them into pieces and put them in a blender along with tomatoes and their juice.
  3. Heat 2 tablespoons of oil in a dutch oven over medium heat. Add onions and garlic and cook. Stir until golden for 6 to 9 minutes. With a slotted spoon, take out the onion and garlic and put them in the blender along with the chile and tomato mixture. Process until smooth. 
  4. Return pot to medium heat. Once hot, add the puree and stir for 6 minutes until thickened to consistency of tomato paste. Add broth, water, and epazote (if you decide to use it). Bring to a boil, then adjust heat to maintain a simmer.
  5. Drain the tofu, rinse, pat-dry, and cut into ½ to ¾ inch cubes.
  6. Heat 2 tablespoons of oil in a large nonstick skillet over medium heat. Add the tofu and cook and stir every 2 to 3 minutes until it starts to brown for 6 to 8 minutes total. Add tofu to soup and simmer for 30 minutes.
  7. Add chard (or spinach or kale) to the soup and season with salt, depending on the saltiness of the broth. Cook, stir, until greens are witted for approximately 2 minutes.
  8. Serve soup on bowls. Dice avocado and place along with tortilla chips, cheese (if you decide to use), and lime wedges on the bowls.  

Where is the Vitamin C?: The tomatoes contain 33% of dietary reference intake.

Last modified on Tuesday, 18 November 2014 14:44

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