Many of my patients have been asking about what steps can be taken to boost their immunity surrounding the fears of the coronavirus spread.

My recommendations are very similar to what I usually suggest to protect yourself from the ‘flu, however there are some specific herbal medicines which I have listed below that would be most helpful in the prevention of this specific virus. These herbs have not been studied against this particular virus and I am in no way claiming they can be used as a treatment nor offering complete promise of prevention, but rather sharing information about herbs that have been used in previous instances against similar viruses.

It goes without saying that limiting the spread of infection is one of the most important considerations of reducing any viral threat, so I suggest be prepared with remedies at home to take at first sign of any infection.

As with any viral infections, it is kind and wise not to intentionally share your germs.

What do we know about coronavirus

The virus is thought to have originated from a seafood market in Wuhan, a central Chinese city. Currently, all confirmed cases of the virus in Australia are in individuals who have recently visited Wuhan with minimal human-human transmission occurring in Australia, although such cases are expected, and have occurred in China.

In all the cases of those who have died from this virus, the individual has suffered from an underlying condition, was elderly or frail, and therefore had reduced ability to mount an appropriate immune response. Currently, there are no available effective medical treatments.

Thankfully many natural preventative treatment options are available. Please read this information to learn how you can improve your immune system.

The main causes for concern relate to what is not known about the virus:

• It is not known how virulent this strain of coronavirus is.
• It is not known how it is transmitted or how long it lives on surfaces; however, it is thought that coming within a 1 metre radius of an infected person increases the likelihood of transmission
• It is not known if the person is able to transmit the virus before symptoms appear

The Corona Virus Family

This current coronavirus is part of a family of viruses, named as such because they have crown like spikes on their surface. There are seven coronaviruses that affect humans, the most well known of which is the SARS virus.

Thankfully, the 2019-nCoV recently named as COVID-19 appears to have a much lower fatality rate than previous coronavirus outbreaks such as SARS and MERS, or other deadly viral diseases such as Ebola. The current estimated fatality rate of the 2019-nCoV is variable, approximately 1-3% for those who are not classed in an ‘at risk’ group.

Individuals who have died from this coronavirus are individuals who would have been at similar risk from a common seasonal influenza, which helps to contextualise the lethality of this outbreak. However, it is possible that the virus could mutate and become more deadly.

For perspective, the mortality rate of SARS was 10%, MERS was 36%, whilst the Ebola virus killed half of all individuals infected.

Those at most risk:

• The elderly
• The very young
• Those with compromised immune systems or other severe health issues

Symptoms

The main symptoms include:

• Fever
• Fatigue
• Cough
• Difficulty breathing.

Other symptoms can be a sore throat, runny and stuffy nose.

Viruses are deeply interwoven into our planet and are highly adaptable. They can alter their structure rapidly based on their analysis of the environment that surrounds them. Viruses are highly intelligent and so if we are to adapt to improve our own resilience, a novel approach to viruses is called for. Natural medicine provides many answers here.

Arming yourself with knowledge and natural medicines to help support your immune system and respiratory health can help you to feel prepared.

Tips for Prevention

Common Sense Tips to Reduce the Spread of Viruses

• Regularly wash your hands with soap and water for at least 20 seconds
• Cover your nose and mouth when sneezing or coughing with a tissue or flexed elbow. Avoid coughing into your hands. Throw the tissue into a closed bin after use.
• Avoid close contact with individuals who display cold and flu-like symptoms
• Avoid touching your eyes, nose and mouth when out and about.
• Avoid travel if you have a fever or a cough
• Avoid travel if you are immunocompromised or have a chronic illness, or if you are regularly in close contact with individuals who are immunocompromised.
• If you have symptoms that you suspect may be the coronavirus, it is important to seek medical care early, but first notify your health authorities before attending a medical practice.
• Eat only well-cooked food while travelling

Natural treatment options

As yet no medications or vaccinations are available for the coronavirus. There are a range of herbal medicines which have shown efficacy against similar viruses such as SARS that can be used in a preventative manner.

Excessive stimulation of the immune system may be detrimental. In the case of the SARS-CoV / COVID-19 it is not known whether the virus itself is the causal fatal agent, or whether macrophages recruited to the lungs in response to infection with COVID-19 cause fatal immunopathological changes, leading to acute respiratory distress.

Herbal Medicine

Given what we know about the structure of this coronavirus, a formulation of herbs the below may be helpful. It is best to take these herbs in a preventative manner at first thoughts of any exposure, or at least at first signs of any symptoms. The Coronavirus is an encapsulated virus with a positive aspect, and the herbs that are most effective against this form of virus are what have been chosen for this formula.

The other consideration I have with the choice of herbs in this instance is that the virus thrives in what we refer to as ‘damp’ constitutions. You might recognise the signs of a damp constitution as symptoms such as a thick coating on the tongue, feelings of stagnancy and congestion and sluggish bowel movements.

Also included are herbs which do not overly stimulate but rather modulate the immune system are beneficial as the overactivity in response to the virus, also known as a cytokine storm can be responsible for harmful effects. Herbs such as Andrographis which can be valuable for regular infections may be too stimulating if this virus were to take hold.

Lung supportive herbs are also valuable to include, as the virus can cause damage to the lungs.

In addition to the formula I suggest that if a fever occurs, herbal teas that support sweating and reduce the aching can also be helpful, such as Boneset or YEP tea.

If this is something you are interested chat with your herbalist and naturopath about obtaining a personalised herbal formula that consists a version of the following herbs to reduce cytokine dysfunction, look after the lungs, strengthen the immune system and provide anti-viral activity.

• Isatis
• Baical Skullcap
• Licorice
• Kudzu
• Elderberry
• Astragalus

I repeat that these herbs have not been studied against this particular virus and I am in no way claiming they can be used as a treatment nor offering complete promise of prevention, but rather sharing information about herbs that have been used in previous instances against similar viruses.

Please seek advise from health care practitioner before taking if you have high blood pressure.

Individualised herbal formulas are available with consultation.

Helpful nutrients

The amino acid n-acetyl cysteine helps to reduce biofilm formation and is widely used in many mucous based respiratory conditions.

Zinc, Vitamin A, Vitamin C, Vitamin E, Vitamin D and selenium are beneficial for immune health.

Helpful foods

• Reduce intake of sugar which can impair immune activity.
• Include spices in your diet, as these have antimicrobial properties. Examples include garlic, thyme, oregano and sage.
• Mushrooms especially medicinal mushrooms (i.e. shiitake) have a lot of benefit. Supplemental forms of mushrooms are available in consultations.
• Broths and wholegrains provide nutrients that support immune health.
• Foods which warm you and reduce ‘dampness’ are helpful too. Ginger, garlic, chilli, cinnamon, clove and other warming foods and spices should be incorporated liberally into your diet.

Lifestyle tips

• Wash hands well.
• Stay well hydrated.
• Try to minimise stress.
• Avoid smoking and exposure to second hand smoke.
• Get adequate sleep.
• Enjoy moderate exercise.

If you would like extra support in this area chat with your Naturopath or Nutritionist who can discuss what is best for you.

Make an appointment.

Readings

• Buhner, S, H. 2013. Herbal Antivirals. Storey Publishing.
• del Rio C, Malani PN. COVID-19—New Insights on a Rapidly Changing Epidemic. JAMA. Published online February 28, 2020. doi:10.1001/jama.2020.3072

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This recipe is a staple for me – whenever I see some really good looking exotic mushrooms they go into my trolley, and making Mushroom San Choy Bow is one of my favourite ways to use them. But it’s great even with regular mushrooms. After you’ve cut all the mushrooms up it’s pretty quick and easy to make, and the ratios of the ingredients can be flexible, I don’t measure precisely when making this – a splash here and there of the various sauces and balance to taste.

Mushrooms are so good for you!

Mushrooms are a very healthy food – they are good for your brain health, good for your immune system and they’re a prebiotic, so they feed your good gut bugs.

Learn more about medicinal mushrooms here – Medicinal Mushrooms Podcast

There is a lot of naturally occuring sulphur in this dish with the onions, cabbage, leek and garlic, so it’s also very good for your liver, hormonal detoxification and your skin.

Don’t want a vegetarian san choy bow? Fodmap issues? Check my options at the bottom of the recipe.

The Recipe

Ingredients:

• 1 red onion, diced
• 1 tsp ginger, finely grated
• Half leek – halved vertically and washed, then thinly sliced
• 1/2 cup shredded green cabbage
• 1 full bag paper mushrooms, or equivalent quantity of mixed mushrooms (I use mostly button mushrooms, and add shiitake, king oyster and enoki mushrooms)
• 2 garlic cloves
• 1 tbsp soy
• Splash fish sauce (omit if vegan)
• 1 tsp mirin
• Splash rice wine vinegar
• 1/4 lime, juiced
• Small pinch of salt
• 1/4 cauliflower, very finely chopped/shredded
• 1-2 green onions
• 1 Iceberg or cos lettuce (see step 5 – you may want to do this in advance if you’re not confident).

Method

1. Heat some olive oil in a large fry pan on medium heat and sautee the red onion until soft. Add the leek and continue to fry for a further minute.
2. Add the mushrooms and cook until soft.
3. Add the cauliflower, cabbage, ginger and salt and cook until it’s all adequately softened, then add the sauces. Balance to taste.
4. Dice up the spring onions and stir most of them through, reserving a little to garnish with.
5. Take the iceberg lettuce apart into leaves (allow some time for this a it can be fiddly, you want to avoid tearing the leaves). Wash and dry them, then assemble on a plate.
6. Put the mushroom mixture into a bowl, sprinkle with the remaining spring onions or some sesame seeds, I also like to drizzle a little sesame oil over the top.
7. Now you can eat it – take a lettuce leaf, place a couple of spoonfuls of mushroom mixture into the lettuce, wrap up the lettuce so you can hold onto it and take a bite.

Tweak it.

Add some unflavoured medicinal mushroom powder into this mix before you serve it for some extra oomph! I like to use Lion’s Mane, or a blend of Reishi, Cordyceps, Shiitake, and a few others.

Not keen on a vegetarian dinner? Use pork or beef mince to replace 1/3-3/4 of the mushrooms. Sautee the mince off after the red onion, then proceed with the rest of the steps.

If you’re fodmap sensitive this recipe may give you some gas so you may choose to swap the mushrooms for pork or beef mince, skip the red onion and use the green part of the leek and spring onions only. You can probably handle some mushrooms, but maybe not this much.

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Enhance Your Health with Probiotics

Top Up Your Good Bugs

Your diet and lifestyle play a major role in the balance of bacteria (or bugs) in your body. Amazingly, you are actually a ‘superorganism’ made up of hundreds of microbes living together in and on your body. Your immune system’s job is to monitor the many kinds of bacteria to ensure that healthy bugs are in larger numbers than troublemakers, such as viruses and yeasts. The best way to balance the good with the bad is to ensure you maintain adequate levels of beneficial bacteria in your digestive tract, and maintain a lifestyle that keeps the bad guys in check. No matter where the unhealthy bacteria live, you can influence your immune system’s fight by starting with good flora in the gut.  If you experience any of the common symptoms below, you may need a top up with good bugs (also known as probiotics):

• Bloating and/or flatulence
• Constipation or diarrhoea
• Frequent colds and the flu
• Eczema or allergies

Bug Basics

The most effective way to replenish beneficial bacteria in the gut is by taking  probiotics. There are many different types of probiotic bugs, and in many ways they are just like us.  We employ them because of their occupation. Different strains do different jobs in the body, so it is important to choose the right strain for the right condition. For example, specific strains have been scientifically proven to help with health problems including irritable bowel syndrome (IBS) and eczema.  Make an appointment to discuss your health requirement, and for help in selecting the probiotic strain that is the most appropriate for you.

Some of the most effective therapeutic strains include:

• Lactobacillus acidophilus (NCFM): General balance

This strain is a great everyday probiotic to maintain bacterial balance, and has been extensively tested and proven to restore levels of healthy bacteria in the colon.  It is particularly effective after a course of antibiotics and/or  following a gut infection. This strain is antimicrobial in nature and inhibits the growth of unfriendly bacteria.

• Bifidobacterium lactis (Bi-07): Dysbiosis

When there are more bad bugs than good bugs in the gut, it is called dysbiosis. This is the reason we experience many of the symptoms mentioned earlier. Bi-07 has been proven to address dysbiosis, improving overall health. It has also been shown to reduce gastrointestinal disturbances, especially after antibiotic use.

• Lactobacillus rhamnosus GG (LGG): Eczema and allergies

This probiotic strain has been studied in over 350 clinical trials, and has the ability to enhance immune system function, specifically reducing the occurrence and symptoms of allergies, eczema and other atopic conditions. LGG may also help to decrease the risk of digestive upsets such as diarrhoea in both adults and children. It can also shorten the time that you experience diarrhoea if you are struck by a nasty gastro bug.  This is one of the best ‘all-rounder’ probiotic strains for general digestive health.

• Lactobacillus plantarum 299v: Irritable Bowel Syndrome and Inflammation

The 299v strain is a specialised strain of Lactobacillus used specifically for gut issues. This probiotic has been proven to assist and manage the symptoms of medically-diagnosed IBS and other inflammatory bowel disorders. It has been clinically shown to improve the key IBS related problems of bloating, flatulence, pain, inflammation, constipation and diarrhoea.

Lifestyle Tips to Boost Your Good Bugs

To keep your ‘superorganism’ balanced, you need to include and avoid certain factors in your diet and lifestyle. Here are some easy everyday ideas that maintain your good and bad bugs in harmony:

• Reduce alcohol: Reduce your weekly consumption as excess drinking kills off large proportions of the good bugs.
• Manage stress: Stress can lead to an imbalance of bacteria. If stress is an issue for you, make an appointment to discuss lifestyle methods and supplements to support your response to stress.
• Exercise: Moving your body a little each day assists immune function and keeps your bowel moving too.
• Basic nutrition: Drink plenty of water, a minimum of eight glasses per day, and avoid excessive caffeine, sugar and salt intake to keep your good bugs flourishing.

Maximise Your Health with Probiotics

Maintaining bacterial balance is one of the key elements of optimal health and vitality. Remember, your immune system doesn’t just control colds. It also regulates your ‘superorganism’ on a daily basis. Together with healthy diet and lifestyle choices, a daily probiotic is one of the best ways to keep your good and bad bugs in check and bring your body back into balance. Whether you have eczema, allergies or IBS, specific probiotics can enhance the success of your treatment.

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Vitamin D really is the wonder nutrient at the moment. A quick search of PubMed shows there to be almost 60 000 studies on vitamin D alone, and over 7000 of these are on vitamin D and cancer. Most of us already know about how Vitamin D is important for our bone health, but did you know it’s also important for our immune system and to protect us against cancer, particularly breast cancer (among many other things)?

Let’s take a quick look at the properties of vitamin D.

• It supports the assimilation of calcium into our bones
• It’s important for our immune system – it ‘switches on’ our immune cells to help us fight infections, but also helps us deal with auto-immune conditions and ‘foreign invaders’
• It regulates inflammation levels
• It is involved in some hormone metabolism pathways
• It is involved in our blood sugar level control and metabolism

Looking at the effects of vitamin D, it makes sense how it can also play a role in reducing our risk from cancer. But by how much does it reduce our risk? Well, the answer seems to be : a lot.

Let’s take a look at some of the research:

A 2012 study performed in Pakistan analysed the Vitamin D levels of 180 women, 90 of which had recently been diagnosed with breast cancer. In the group who had been recently diagnosed 95.8% of them were deficient in Vitamin D, compared to 77% of the women with no cancer diagnosis. This not only shows the huge prevalence of Vitamin D deficiency, but also highlights an important association between low Vitamin D levels and increased breast cancer risk [1].

It was originally thought that Vitamin D was only able to be fully metabolised in the kidneys, however studies from 2001 and on have shown that breast tissue also has the ability to metabolise Vitamin D, which may be why Vitamin D has such as affinity for breast cancer. [2]

Vitamin D may be so protective against breast cancer for many reasons.  A sub-type of Vitamin D (1,25(OH)₂D) has anti-inflammatory properties, helping to reduce the production of a chemical called prostaglandins (many people know this chemical to be a cause of period pain) which have been implicated in breast cancer. [2]

A population study published this year analysed a group of women, 593 with breast cancer and 580 who were cancer-free (controls). They found that 96.1% of the women with breast cancer had severe vitamin D deficiency, compared to 80% of the women without cancer. Similarly to the first study there was a significant Vitamin D deficiency across the whole population, but what was most interesting was the data showing the inverse association between Vitamin D and breast cancer – essentially the higher the levels of vitamin D they had, the lower their risk of breast cancer [3].

The benefits of sun exposure may be due to more than just Vitamin D, particularly for some other types of cancers.  A systemic review of studies analysed the link between vitamin D levels, sun exposure and risk for various types of cancer.  It found that higher blood levels of Vitamin D reduced the risk of breast cancer as well as colorectal cancer, but not as much for non-Hodgkin’s lymphoma and prostate cancer (however longer sunlight exposure was more beneficial for these cancers).    Long-term or ‘chronic’ sun exposure compared to short-term or ‘intermittent’ sun exposure reduced the risk of all the cancers analysed.  This may be due to a variety of factors such as the suns effect on our circadian rhythms and melatonin production [4].

Interestingly melatonin, a hormone controlled by our exposure to light and dark (among other things) which manages our sleep cycles is also a potent anti-oxidant that is protective against breast cancer.  Some research has shown that people with disrupted melatonin such as shift workers have a significantly increased risk of cancer, particularly breast cancer [5] [6]. Melatonin is helpful as it repairs our DNA from oxidative damage and inhibits tumour cell formation, but it also reduces the tumour developing affect of excessive oestrogen, encourages the immune system to recognise the cancer calls as being foreign (cell differentiation) and then destroy them (apoptosis) [7], [8], [9].  Vitamin D has also been shown to have these properties [2]. So not only do we need to have plenty of Vitamin D, but we should also get plenty of decent sleep!

How much Vitamin D do we actually need to prevent breast cancer?  Aim to get your blood levels of 25(OH)D around 100 ng/mL, but not higher than 150 ng/mL [2].  Even though this is much higher than what is considered to be normal or not deficient by pathology reports, people with these levels had the lowest risk of breast cancer [3].  Keep in mind that Vitamin D levels vary according to season, so in Summer our levels should be even higher again (about 120 ng/mL).  How supplements are administered varies a lot between health professionals, from big weekly/monthly doses of 50 000IU to frequent daily doses of 600IU.  It doesn’t seem to matter, as long as the cumulative amount of Vitamin D is high enough to get your levels up.

Vitamin D supplementation is generally very well tolerated.   Most reports suggest that the toxicity threshold is 10,000–40,000 IU of vitamin D per day [10] however this is based on the fact that these are the upper limits of what have been studied and no toxicity has been found with these, so as yet an actual toxicity limit has still not been found.

From these studies it seems clear that having good Vitamin D levels is without doubt an important way to reduce breast cancer risk, however studies analysing the benefits of Vitamin D supplementation in women with later-stage breast cancer show inconclusive results, but the studies in this area are limited [2]. So far, it seems that Vitamin D is better at preventing breast cancer than treating it.

While there were some flaws in some of the studies, such as an insufficient pairing of the study groups and not analysing all the forms of vitamin D, we can see from this research that there is definately a connection between low levels of vitamin d and an increased risk of breast cancer. I cannot stress this enough – Do not take it for granted that you spend time in the sun and therefore should have enough Vitamin D. Get your Vitamin D tested (you may have to pay for the test, but surely knowing the importance of vitamin D it is worth it?) and if your vitamin D is not over 100 ng/mL then you should consider supplementing – consult a health care practitioner trained in nutrition such as a nutritionist, dietician or naturopath for advice on which supplement is right for you.

Previous posts on Vitamin D:

Vitamin D and Allergies

Vitamin D Newsletter

Vitamin D and Asthma

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The human body is made up of a diverse colony of micro-organisms that live predominately in the mucous membranes of our gut.  The adult intestine contains 300 to 500 different species of bacteria, with 30 to 40 species comprising up to 99% of the total population.

There exists a balance of good and bad bacteria.  In healthy people the good bacteria outweighs the bad.  The most common forms of micro-flora that exist in our gut include:

• Bacteroides
• Bifidobacterium (good)
• Eubacterium
• Clostridium
• Lactobacillus (good)
• Fusobacterium
• Various anaerobic gram-positive cocci

Medical scientists are now acknowledging gut dysbiosis as a phenomenon in disease. A recently published definition of dysbiosis was: a breakdown in the balance between protective versus harmful intestinal bacteria

Our good gut bacterium has several functions.

• To grow and proliferate
• Energy salvage (fermentation of non-digestible dietary contents and endogenous mucus) and production of Short Chain Fatty Acids (SCFA)
• Production of some vitamins, e.g. K and B12
• Synthesis of amino acids from ammonia or urea
• Control of epithelial cell proliferation and differentiation
• Metabolism and enterohepatic circulation of xenobiotics
• Immune system development and regulation
• Pro/anticarcinogenesis
• Resistance to infection – crowding out pathogenic organisms
• Prevention of bacterial translocation
• Control of ion concentration and absorption
• Control of colonic motility and transit time
• Control of colonic pH

What causes Dysbiosis?

When there is an imbalance of good to bad bacteria, dysbiosis is the result.  This can occur from many factors such as:

• Antibiotic use
• Contraceptives (the Pill)
• Steroids
• Altered gastric secretion
• Spastic colitis
• Constipation
• Diarrhoea
• Radiation
• Diet including sulphur, excessive protein, excess refined carbohydrates, lack of fibre, excess fat
• Decreased immune status (especially low secretory IgA)

Why is Dysbiosis bad?

The good bacteria in the stomach are very important for our guts immune health and to protect against invading bacteria.  Bowel flora play an important role in our ability to fight infectious disease, providing a front line in our immune defence, provide a passive mechanism to prevent infection, and produce many vitamins – Vitamin B12 and Vitamin K. Acid-producing lactobacilli and bifidobacteria increase the bioavailability of minerals, which require acid for absorption–calcium, copper, iron, magnesium, manganese. Without a healthy colony of bowel flora, we cannot expect robust health and wellbeing.

There are many health conditions associated with dysbiosis.  Recent research has revealed that dysbiosis is strongly linked with all chronic gastrointestinal, inflammatory and autoimmune diseases.  It may also be very important in conditions such as fatigue, poor immunity, cancer and allergies.

The breakdown products of gut bacteria (endotoxins) are involved in immune reactions.  High endotoxins are associated with chronic diseases such as psoriasis, pancreatitis, SLE (lupus) and liver disease.

The more minor symptoms of dysbiosis include bloating, flatulence, nausea, bad breath, vomiting and diarrhoea and/or constipation.

How do I know if I have Dysbiosis?

A test is available in naturopathic consultations which can assess the presence of bad bacteria in the gut.  This test is called the ‘Urinary Indican Test’ or ‘Obermayer test’.  It is performed by mixing a urine sample with two reagents and assessing the colour change according to a chart.

Dysbiotic bacteria in the intestine produce a chemical called indole.  A portion of this is reabsorbed and metabolised to a indoxyl sulfate (or indican) which is then excreted in the urine where is can be assessed by this test.

The test takes approximately 10 minutes and costs $16.50.

The night before the test is performed ensure that you consume some protein and also avoid alcohol and iodine containing foods and supplements as these may give a false positive.

UPDATE: This test is no longer available.

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Ingredients

• 1 fresh organic or hormone free chicken, cut into 8
• 1 small knob fresh turmeric, sliced finely
• 4 garlic cloves, sliced finely
• 1 small red chilli diced small (remove seeds if you don’t like too much heat)
• 1 small knob ginger, sliced finely (don’t worry too much about peeling the skin unless its not organic ginger)
• 1 litre free range chicken stock (e.g. Pacific brand)
• 1/3 cup tamari (wheat free soy sauce)
• 2 tbsp Shaoxing wine
• 2 carrots, peeled and cut into 6
• 1/2 bunch kale, roughly chopped
• 2 fresh limes, juiced
• A small portion of dried seaweed such as Kombu, Wakame or Nori (this helps the proteins to break down and is a good source of iodine)
• 1 packet fresh shitake mushrooms, sliced finely

Method

1.  Heat a heavy based pot to medium heat and add 1-2 tbsp coconut oil.  Brown the skin off the chicken until brown.  Put onto paper towel to drain.

2.  In the same pan add the ginger, onion, garlic, turmeric and chilli and saute for 3-4 minutes.

3.  Deglaze the pan with the shaoxing wine, stirring to lift up all the flavour.

4.  Add chicken back in, then gently pour in stock.  Add shiitake mushrooms and half of the seaweed and bring to the boil, then reduce to a simmer and cover.

5.  Cook for 2 hours.

6.  Put on your rice with the remaining half of the seaweed.

7.  At the 2 hour point add the kale and carrot and cook for a further 20 minutes. (You do this so the vegetables are fresh and crisp).   You can go through and pull out the bones if you wish.   Taste and season accordingly.

8.  Serve with rice and enjoy!  There should be enough for leftovers and this should freeze well.

Tips

This is great for immunity and warding off colds and flu. You can cook this once a week as it gets colder.

I leave the skin on the chicken for flavour, but will remove it before serving.  Remember that we need certain amounts of fat in our diet for a healthy metabolism, but it is processed carbohydrates which are the baddies.

Garlic, ginger, turmeric and chilli are great for the heart and circulation.  You can add more or less chilli if you like.  When you cut the fresh spices thinly you can eat them.

Turmeric is naturally bright yellow and will stain, so be careful it doesn’t come into contact with anything you can’t clean or don’t want yellow (i had yellow fingertips the next day after cooking this).

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