The winter months are blessed with memorable celebrations. They can, however, also be accompanied by a considerable amount of misery. Unwanted guests, such as the flu, common cold, sinus infection, bronchitis or a sore throat, are more prevalent during this season. The good news is that we don’t have to helplessly roll over.

Food remedies passed down for centuries by medical mavens and grandmothers have later been clinically and scientifically proven to be valid and effective. These foods boost immunity, are muco-kinetic (mucus clearing) and contain substances which act as decongestants and expectorants. In addition, many are anti-viral, anti-bacterial, anti-inflammatory and help the body detoxify and heal.

While following your doctor’s recommendations, also drink plenty of wholesome, homemade, steaming liquids: Lemonade, made with fresh lemon juice, hot water and ½ teaspoon honey; chamomile tea; fresh veggie broth; a glass of water and a dash of hot pepper sauce; ginger tea made from one teaspoon peeled, finely grated ginger root, boiling water and steeped for 15 minutes. For a sore throat, gargling with warm salt water several times daily is most helpful.

Jewish Penicillin, aka chicken soup, is a champion: Chicken cooked in water releases cysteine, a natural amino acid, which helps thin and expel mucus and detoxify the body. Add a healthy heap of immune-boosting fresh garlic, onion, parsley, celery and carrots and you have a healing-bomb! The hot soup should be sipped slowly and consumed repeatedly throughout the day.

Enhance your immune system with more medicinal super stars: Capsaicin in hot peppers is an excellent expectorant, so use hot sauce liberally. Garlic and onion, particularly in their raw state, contain a broad-spectrum of antibiotic compounds which act as anti-viral, anti-bacterial and anti-inflammatory agents. Yellow, orange and green leafy vegetables are rich in Beta Carotene and other therapeutic substances.

Some foods are notorious for lowering immunity. It is therefore wise to shun them whether you are sick or well. Among the culprits are processed, fatty or fried fare and sugar (including soda, candy, artificial sweeteners and fruit juices). During a respiratory sickness, refraining from the consumption of all dairy products is helpful because they increase mucus production.

As in any disease, a holistic approach is necessary for recovery and respiratory ailments are no exception.

To support the process, dress warm (including throat and feet). Inhale steam several times daily and exercise lightly to boost circulation. Rest allows the body to focus its energy on healing. Step into grandma’s pharmacy and try the recipes below: To your health!

ONION SOUP

2 large Spanish or yellow onions, quartered, sliced

4 cloves garlic, minced

3 cups water

3 tablespoons olive oil

1 teaspoon tarragon

½ bay leaf

1-1/2 tablespoons whole wheat flour

Salt and pepper

¼ cup white cooking wine

2–3 tablespoons lemon juice

In a large saucepan cook water, onion, garlic, salt, pepper, bay leaf and tarragon for 10 minutes. Add wine and oil. In a cup, blend 4 tablespoons liquid from soup with the flour until smooth. Slowly add to soup while stirring. Cook 15 more minutes. Add lemon juice. Remove from stove. Discard bay leaf.

GINGERED SWEET POTATOES

(serves 2)

2 medium sweet potatoes, peeled

2 tablespoons olive oil

2 teaspoons powdered ginger

1 teaspoon powdered nutmeg

2 tablespoons lemon juice

2 teaspoons orange juice

Peel potatoes, cut into 1-inch pieces and steam for 15 minutes or until soft. Transfer to a bowl and mash with hand masher. Add all other ingredients.

GREENS WITH ONION

(serves 3)

1 big bunch greens (such as kale, mustard greens etc.)

3 tablespoons olive oil

4 cloves garlic, minced

1 yellow onion, chopped

Salt and pepper

1 tablespoon cumin

2-1/2 tablespoons sesame seeds

Wash, trim and shred greens and place in steamer. In a skillet heat oil and cook onions (covered) 12 minutes until translucent. Steam greens 7 minutes or until they are limp. Drain. Add garlic, salt, pepper and cumin to onion. Cook 5 minutes. Add greens and cook 2 more minutes. Remove from stove and sprinkle with sesame seeds.

Judy E. Buss is a syndicated eating-for-health columnist and blogger, speaker, and nutritional cooking instructor.