6 Very Good Things to Eat Right Now | Rachelle for Bon Appétit Healthyish

“We asked a holistic health practitioner which foods she's reaching for to feel well.” — by Ali Francis

There’s a lot of unsolicited chatter floating around about what we should and shouldn’t be doing to stay healthy at a time when we’re anxious, socially distant, and feeling under threat: Vitamins? What kinda soap? How many feet apart? Help! And while there’s no “right” or “wrong” way to eat right now (or ever), a lot of us are trying to make food choices that support—rather than hinder—our efforts to keep ourselves feeling well.

So, from my coffee-table-turned-work-desk, surrounded by a French press and a bowl of cashew crumbs, I reached out to Rachelle Robinett—clinical herbalist, holistic health practitioner, and founder of Supernatural Cafe—to see what ingredients she’s leaning on for physical and mental support right now.

“Getting enough sleep and mental rest (like meditation and laughter), staying really warm, and spending some time in the sun can all help,” Robinett tells me over the phone. She also encourages eating tons of vegetables, healthy fats, superfoods, and hot and spicy foods; and watching your intake of caffeine, alcohol, processed foods, and sugar.

“Too much sugar, of which alcohol and flour are also forms of, reduces our white blood cells' ability to protect our bodies,” she says. “Processed foods are also a source of sugar, chemicals, and bad fats.”

So while you’re hunkered down, here’s a look at some of Robinett’s go-to, health-focused ingredients—most of which you’ll probably already have in the kitchen.

Fermented Foods

Why they’re good: “The gut is our first line of defense, internally,” says Robinett, responsible for protecting and balancing our immune systems. Eating naturally probiotic-rich foods—like kimchi, sauerkraut, tempeh, and miso—can boost the amount of good bacteria in our guts and help us ward off pathogens and disease.

How to use them: We love a comforting miso curry—heavy on the miso. And this unassuming tofu stew harbors half a cup of kimchi! Bonus points for the ginger and gochujang, but more on those kids later.

Things to note: If you really want to get serious about bacteria, taking a probiotic supplement can help. Robinett says you want to look for “a high quantity of bacteria and a diversity of strains.”

Ginger

Why it’s good: This humble, pungent root is nature’s multivitamin: It’s full of magnesium, iron, zinc, and calcium. Ginger also acts as an antiviral and antibacterial, and it’s packed with antioxidants.

How to use it: “My favorite way to use ginger is to blend it with water and strain it into little immunity shots that you can take multiple times a day,” says Robinett. But if that sounds like too much of a throat burner, try covering your steamed veggies in a punchy dressing or bathing your chicken in this zesty marinade. (This probably doesn’t count, but we’ll just leave these chewy ginger cookies here, too.)

Things to note: While you can totally cook ginger, Robinett advocates trying it raw for the most potent immunity boost.

Cayenne

Why it’s good: This spicy red dust can increase circulation—ensuring our blood delivers appropriate nutrients to all parts of the body. (You can think of cayenne like immunity’s accelerator pedal.) “It’s also a painkiller,” says Robinett. “So if you have a sore throat, cayenne, as rough as that sounds, can be really soothing.”

How to use it: Add a pinch to hot lemon water (if you’re hardcore), lace your quick tomato soup with cayenne, or give your roasted broccoli a good dusting. We’ve got options, people!

Things to note: The good news is that “all chilis and hot spices are helpful in boosting immunity,” says Robinett. The bad news is that eating a fistful of Flamin’ Hot Cheetos doesn’t count (obviously we asked).

Garlic

Why it’s good: Social distancing: a great time to go heavy on the garlic. Beyond adding a powerful zing to our favorite dishes, when crushed, sliced, and munched on, garlic releases a sulphurous compound that can boost the disease-fighting response of our white blood cells. Meaning, when they come into contact with cold and flu-causing microbes, they’re ready to rumble.

How to use it: “Garlic is really easy to add to so many of our foods,” says Robinett. “You can use it in chimichurri, salad dressings, guacamole, or pesto.” Also, this tangy garlic vinegar is your best weapon. It will, at the very least, slay your worries.

Things to note: Same as ginger, garlic boosts your immunity best when it’s consumed raw. (Like in the vampire movies, duh!) But if that is simply too much for you to get behind, Robinett concedes that “it’s so delicious roasted, too.”

Cacao

Why it’s good: Scientifically, cacao “is full of antioxidants,” which help our immune cells seek and destroy pollutants, free radicals, and other unwelcome viruses (you know who you are). “It also makes you happy,” says Robinett. “And we all need a little fun and indulgence right now.”

How to use it: Sip on a caffeine-free, frothy cacao latte. (This is also a great vessel for that pinch of cayenne you’ve “been meaning to try.”) Otherwise, a batch of chocolate-avocado fridge fudge is both cathartic to make and fun to say.

Things to note: “I’m a proponent of eating basically no sugar when you’re trying to ward something off,” says Robinett. So the darker your chocolate, the better: “Generally speaking, the higher the percentage of cacao, the less sugar there is in the bar.”

Vegetables!

Why they’re good: Do we even have to answer this? Robinett says you should be eating vegetables like it’s your job. Dark, leafy greens—like broccoli, kale, cabbage, and collards—and red peppers are all packed with vitamin C, among a host of other nutrients. “And the sulphurous veggies, like leeks, onions, and alliums, are really good for immunity,” says Robinett.

How to use them: Sneak eight onions into this French-ish version of the classic soup, make fall-apart caramelized cabbage for, uh, one, or lay your cod on a bed of vibrant romesco.

Things to note: “To be honest, any vegetable is your friend right now,” says Robinett. “Just don’t deep fry it”...if you can resist.

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