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The coronavirus or COVID-19 is turning the world upside down. Health officials are telling us to stay home and wash our hands. Don’t go out and participate in large group activities. 

Many people feel at a loss of what to do after they have cleaned and sterilized their homes and places of work. I don’t think I have ever washed my hands as much as I have in the last week. I still feel like there is more to do to protect myself. Even if I do get sick, I know I’ve done everything I can to protect my family and myself.

What we eat matters. Choosing to eat healthy food is another thing we can do actively to keep ourselves well. There are certain foods that help boost our immunity and fight off illness. According to the Healthline website, eating a variety of super healthy foods, such as broccoli, yogurt or minimally processed all-natural milk, red bell peppers, spinach, ginger, garlic, sunflower seeds, and poultry, is key to proper nutrition. These foods have either a vitamin or mineral that helps keep our immune system doing its job. Including these types of foods in our daily diet will help us fight off illness better than consuming only one or two. 

During a time when illness seems to be everywhere, staying healthy is not an easy task. Finding ways to incorporate as many of these foods as possible is a good start. I created this soup as a way to get as many of them as possible in one meal. The key to some healthy veggies is eating them raw or minimally cooking them at a low temperature for only a couple of minutes. 

Green Immune Boosting Soup

Serves 2

3 cups salad baby spinach or super greens blend

1 clove garlic

2 tbsp fresh ginger

1 tbsp tarragon, chopped

3 tbsp. chives, chopped

1 cup chicken broth 

1-1½ cups all-natural non-GMO milk, such as Crystal Ball Farms

Salt and black pepper to taste

fresh lemon or lime juice

½ cup fresh or frozen broccoli florets, lightly cooked

½ cup fresh red bell pepper, chopped

¼ cup sunflower seeds

In a blender, combine spinach, garlic, ginger, tarragon, chives, and chicken broth. Blend until smooth. Transfer to a small sauce pan. Heat until just warm and add milk, salt and pepper; stir to combine and heat, but do not cook. Top with warm broccoli florets, bell pepper, and sunflower seeds; serve immediately. 

Lisa Erickson is a food columnist who loves adventure and food. You can find more recipes at or email her at

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