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By Becky LeFevre

 There are many unknowns about flu season, but the Center for Disease Control estimates that flu season takes place between October and April and often peaks in January.  The bad news it, it’s October and it seems like it’s starting to “go around”. Whether it’s the flu already or just a common cold, we all need to take the necessary steps to stay well.  One of the best ways to stay healthy this season is to strengthen your immune system through a healthy diet. 

I spoke with Dr. Duane Scarborough (who has a Chiropractic and Wellness practice on Batavia-Elba Town Line Rd) about what we should be eating to help our bodies fight off sickness, or to help us recover more quickly from the colds we get.  The good new is, the foods our bodies need most are available locally and are in season.  Dr. Scarborough recommends cruciferous vegetables: broccoli, cabbage, kale, and brussels sprouts.  These veggies are high in vitamin C, contain soluble fiber, and are proven to have anti-cancer properties.  Garlic also tops the list; it fights off bacteria, viruses, and fungus.  Dr. Scarborough also mentioned that tomatoes are high in Vitamin C. A few minutes online at www.mealographer.com informed me that by eating a cup of chopped tomatoes or a whole, average sized fresh tomato I would consume approximately 30-40 percent of the recommended daily value of Vitamin C. 

For some people, eating a bowl of brussels sprouts might seems as painful as a few days in bed with the flu.  For those of you who historically hate the sprouts, please try some fresh brussels sprouts from a local farm. They are poles removed from the frozen, mushy little cabbages you were forced to eat as a kid. Sauté them up with some butter and salt and they taste great.  You can also add chopped cabbage or kale to your favorite soup or salad. Try these recipes using some of the foods Dr. Scarborough recommends, all the veggies are available at the Genesee Country Farmers Market.

Cherry Tomato Crisp
Ingredients:
· 1 1/2 pounds (about 5 cups) cherry tomatoes
· 2 slices french bread
· 1/4 cup grated Parmesan cheese
· 2 tablespoons fresh parsley leaves
· 1 tablespoon olive oil
· 1 chopped garlic clove
· Coarse salt and ground pepper
1. Preheat oven to 400 degrees. In a food processor, combine bread, Parmesan cheese, parsley leaves, olive oil, and garlic; season with coarse salt and ground pepper. Pulse until bread is very coarsely chopped, 4 to 6 times.
2. In an 8-inch square baking dish, arrange cherry tomatoes in a single layer; sprinkle with crumb mixture. Bake until crust is browned and tomatoes are tender, 20 to 25 minutes.

Roasted Garlic  (from epicurious.com)
Ingredients:
1 lg. Head of garlic
¼ c olive oil
Preheat oven to 350°F. Cut top 1/4 inch off heads of garlic to expose cloves. Place garlic in small baking dish. Add oil and sprinkle with salt and pepper; toss to coat. Turn garlic cut side up. Cover tightly with aluminum foil. Bake until garlic skins are golden brown and cloves are tender, about 55 minutes. Cool. Squeeze garlic cloves from skins.
Eat roasted garlic spread on crackers, or mix it into some homemade mashed potatoes.