Flu-Fighting Foods - Recipes (Access Hollywood Live)

Flu season is here. And, health experts say the epidemic is growing steadily across the country.

Good nutrition is an excellent preventative against the flu. Nutritionist and author of “Eating in Color,” Frances Largeman-Roth visited Access Hollywood Live to share five recipes to fight against the flu.

Coco-Mango Smoothie

(Serves 2)

  • Fruit of 1 large ripe mango, peeled, pitted, and diced
  • Juice of 1 Lime, finely grated
  • 1/2 cup coconut butter
  • 1 tsp. turmeric 

  • 1 cup water
  • 1 cup ice, plus more for serving

In a blender, combine all of the ingredients and blend until smooth. Pour into 2 glasses over additional ice, if desired, and serve.

Puerh Hot Toddy

(1 serving)

  • 1 puerh tea bag
  • 2 strips lemon zest
  • hot water
  • 2 teaspoons honey
  • splash of whisky, optional

Place the tea bag and lemon zest in a mug and pour the hot water over top. Allow to steep for 3-5 minutes, then remove tea bag (you can either remove the zest, or leave it in). Stir in the honey and add the whiskey, if using. Drink while tea is hot.

Green Greek Goddess Dip

(Serves 6)

  • 1 cup fat-free plain Greek yogurt
  • 1/4 cup canola mayonnaise
  • Finely grated zest and juice of 1 lemon
  • 2 tbsp. fresh tarragon leaves
  • 2 tbsp. fresh chives
  • 2 tbsp. fresh basil leaves
  • 2 tbsp. fresh thyme leaves
  • 2 tbsp. fresh flat-leaf parsley leaves
  • 2 tbsp. fresh cilantro leaves
  • 1/4 tsp. salt

Combine all the ingredients in a blender or food processor. Blend until the mixture is creamy, but flecks of herbs are still visible. Cover and refrigerate until ready to serve. The dip keeps in the refrigerator for up to 3 days.

Tortilla Chicken Soup

(Serves 6)

  • 1 tbsp. plus 2 tsp. olive oil
  • 1/2 yellow onion, chopped finely
  • 1/4 tsp. plus 1⁄8 tsp. chili powder
  • 1 clove garlic, minced
  • 1 jalapeno, seeded and minced
  • 1 yellow bell pepper, seeded and diced
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1 (32-oz) low-sodium chicken broth
  • 1 ear corn, cooked and kernels removed
  • 1 cup low-sodium canned black beans, rinsed and drained
  • 2 tbsp. fresh lime juice 

  • 5 corn tortillas
  • 2 cups cooked and cubed chicken
  • 1/8 tsp. ground cumin 

  • 1 tomato, seeded and chopped
  • 1/2 cup fresh cilantro leaves
  • 1 avocado

Heat 1 tablespoon of the oil in a stockpot over medium-high heat, then add the onion and cook for 1 minute. Add 1⁄4 teaspoon of the chili powder and cook another 3 to
4 minutes, until the onion is translucent. Add the garlic, jalapeño, and bell or poblano pepper and cook for 3 minutes more.

Add the salt, black pepper, broth, corn, beans, and lime juice. Raise the heat to high, cook for 5 minutes, then tear one of the tortillas into small pieces and add it to the soup, along with the chicken. Reduce the heat and simmer for 10 minutes.

Meanwhile, preheat the oven or toaster oven to 350°F (177°C). Place the remaining 4 tortillas on a rimmed baking sheet and brush them with the remaining 2 teaspoons olive oil. Sprinkle each with a bit of the cumin and the remaining 1/8 teaspoon chili powder. Cut each into quarters (a pizza wheel works really well) and bake for 13 minutes, until crispy and lightly golden.

Add the tomato and cilantro to the soup and raise the heat to medium; cook for 3 minutes. Serve hot, with the tortilla chips and avocado on the side.

Mini Asparagus and Gruyere Frittatas (pictured)

(Makes 12 mini frittatas)

  • 6 eggs 

  • 2 egg whites 

  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/2 cup 1 percent milk
  • 1/2 cup shredded Gruyere cheese
  • 2 tsp. fresh thyme leaves
  • 1 tbsp. olive oil
  • 1 shallot, minced
  • 3/4 bunch asparagus cut into 1-inch pieces

Preheat the oven to 375F (190C). Spray a 12-cup muffin pan with cooking spray. In a large bowl, whisk together the eggs and egg whites. Stir in the salt, pepper, milk, cheese, and thyme, if using. Set aside.

In a small saute pan, heat the oil over high heat. Add the shallot and sauté for 1 minute. Add the asparagus and sauté for 5 minutes more, until the asparagus is bright green. Allow to cool slightly, then add the shallot- asparagus mixture to the bowl with the eeg mixture. Evenly pour the egg mixture into the wells of the prepared pan and place it in the middle of the oven. Bake for 23 minutes, until the tops are golden and a toothpick inserted in the middle comes out clean.

Allow the frittatas to cool slightly, then pop them out of the pan and serve. Or let them cool completely, remove them from the pan, and store them in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. Reheat frozen frittatas in a 325F (163C) degree oven for 20 minutes.