Ask Dr. Casey: Immune Recipes for Back-To-School.

Dear Dr. Casey, 

I have some picky eaters on my hands for children (and husband, ha!). It makes it difficult to ensure they are getting adequate nutrition, and it feels impossible to get any immune-boosting supplements in them before the start of the school year. Any suggestions on good tasting products or how to sneak something extra nutrients in? 

- Jessica R. 

Hi Jessica, 

Nothing like a little extra challenge, right?! Having picky eaters can certainly make nutrition or supplementation a bit tricky. But as the saying goes, desperation is the father of invention. So time to get creative! I will share a few of my favorite ways to get herbs or supplements into kids: popsicles and pancakes! Protein ball recipes are great with nut butter and herbs, but have not found them as reliable for guaranteed consumption. Considering your focus on immune health before the start of school, I have chosen herbs appropriate for that application. Know that there are lots of different ways you can spin the base of these recipes with herbs for a health focus of your own. Be sure to check with an herbalist or naturopath on if the herbs are safe based on your child’s age, or if you want to venture out into other herbal combinations. These recipes are formulated for school-aged children,

Immunity Pops

Ingredients: all herbs are loose leaf

• 1/2 tbsp lemon balm (Melissa officinalis) 

• 1/2 tbsp echinacea (Echinacea angustifolia) 

• 1/2 tbsp Astragalus (Astragalus membranaceus) 

• 1/2 tbsp Linden flower (Tilia spp.)

• 1 tsp ginger (Zingiber officinale) 

• 1 - 3 tsp licorice, pending flavor preference (Glycyrrhiza glabra) 

• 2 cups elderberry juice/syrup or blueberry juice. Good Belly sugar-free juice is also a yummy option to get some added foundational probiotics as well. 

Directions: 

Mix herbs in 2 cups of filtered water and place on the stove to simmer  x 15 minutes, covered. Best to add lemon balm and linden flower in at the end as they are more gentle parts of the plant that do not need to be simmered so long. Strain herbs, allow the strong tea infusion to cool. Mix with 2 cups of juice of choice - preferably free of added sugar - or elderberry syrup. If needed, raw honey can be added for additional taste. If making popsicles, place in popsicle molds and freeze. Otherwise, this mixture can also be used as a “punch” for immune health. Take 1-2 popsicle per day or ½ cup of juice twice daily. 

Protein Pancakes (or waffles)

Ingredients: 

Choose your base pancake mix of choice, but I will put a plug in for chickpea flour. A surprisingly neutral taste with higher fiber and protein content than most other mixes, a lot blends well into this flour. Basic chickpea pancake recipes call for water/milk, baking powder, salt. 

• Immune mushroom powder (my preferred brand: Host Defense by Real Mushrooms). Pending number of pancakes, aim for one serving (1 tsp powder) per every two pancakes. 

• Astragalus powder, 1 tbsp total 

• Cinnamon, for taste (optional) 

• Elderberry syrup (optional) 

• Frozen or fresh fruit (optional) 

Directions:

Follow instructions for preferred mix of choice. Whisk in immune powders of mushroom and astragalus, with cinnamon being an optional flavoring. I like to warm up frozen fruit (if fresh not available) in the oven while the pancakes are cooking, as the juice makes it sweet and syrupy enough to usually not need syrup itself. Elderberry syrup is a nice optional add-on as it is a good immune booster. 

While not as convenient as Eggo waffles or store-bought popsicles, these are often laden with added sugar that can depress the immune system. I have some families that will freeze pre-made pancakes for easy serving or double the popsicle recipe to have lots on hand. These are just a couple of ideas to help sneak in herbs that are immune-boosting and health supportive. I specifically chose herbs that do not have a very bitter taste for adherence, but you may need to play around with the recipes  to get it just right for your picky eaters. 

Just a couple of notes on the herbs chosen: Lemon balm is a potent anti-viral and is also soothing to an anxious nervous system. The popsicle can be a good dessert as it can help to combat any sleep issues, too. Echinacea is one of the best known and widely used immune supportive herbs with numerous studies showing its upregulation of both the innate and adaptive immune system. Astragalus is a wonderful immune-modulator that is nourishing,  supportive and appropriate to use in those who get recurrently ill. However, it is best not used during times of acute illness. Linden flower is an immune stimulant and also relaxing for the nervous system. Licorice, in addition to also being an antiviral herb, can also be a flavor enhancer and helps to harmonize herbs with its higher saponin content. A touch of ginger helps to drive the formula, as well as being soothing to the GI system. Mushrooms, both in food and supplement form, have a strong research base showing its beneficial effects on the immune system function.

Wishing you and your family a healthy school year, Jessica!