JULY (^) • 43
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
➋ Cinnamon has
long been used for its
antibacterial properties.
It's rich in compounds
that reduce inflammation
and hamper the growth
of bacteria and other pathogens. Some
studies show that cinnamon compounds
prevent the colonization of E. coli, the
bacteria responsible for most UTIs, in
the bladder and urethra. Because it's
also an anti-inflammatory and can
help relieve pain, cinnamon may also
ease some of the discomfort associated
with UTIs.
Recipe Tips::
❱ Combine cinnamon sticks, sliced ginger,
cardamom pods, and vanilla bean in a
pot of water, then simmer for 10 minutes
and strain for a caffeine-free chai.
❱ Mix cinnamon powder into raw honey
and coconut oil and use instead of butter
on pancakes or toast.
❱ Cook thickly-sliced carrots in orange juice,
then toss with cinnamon, minced garlic,
and olive oil.
➌ Kefir, a beverage
made from fermented
milk, is rich in probiotics,
beneficial bacteria that
may help prevent UTIs by keeping
harmful bacteria from growing in the
vagina, where they can migrate to the
urinary tract and cause infections.
Studies suggest that probiotics help
protect against UTIs and prevent
their recurrence. They've also been
shown to reduce inflammation and
support the immune system's ability
to fight infection. Other good sources
of probiotics: yogurt, miso paste,
sauerkraut, and kim chi.
Recipe Tips:
❱Purée kefir, papaya, cardamom, and
honey in a blender for a traditional lassi.
❱ Combine kefir, quick oats, chia seeds,
vanilla, and cinnamon and let stand until
thick for easy, no-cook oats.
❱ Strain kefir through a cheesecloth set
over a bowl and let stand overnight,
then stir in chives and minced garlic for
a thick, creamy spread.
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
➍ Papaya, like broccoli,
is loaded with vitamin C to
support immune function
and increase the acidity of
urine. It's also rich in beta
carotene and lycopene, antioxidant
carotenoids with powerful immune-
boosting properties. Some studies also
show carotenoids from papaya are easily
absorbed by the body and are three times
more bioavailable than carotenoids from
carrots or tomatoes. Sweet potatoes,
mangos, leafy greens, apricots, plums,
and squash are also high in carotenoids.
Recipe Tips:
❱Halve a papaya, remove seeds, and scoop
out flesh, then chop flesh, combine with
pineapple, coconut, and mint, and refill
papaya skins for an easy tropical salad.
❱ Toss papaya cubes with baby spinach,
sliced red onion, and cashews, then drizzle
with olive oil, lime juice, and garlic.
❱ Cook papayas, onions, garlic, and curry
powder in coconut milk, then purée into a
creamy soup and top with chopped basil.
➎ Garlic is high
in allicin and other
compounds that have
antibacterial and
antimicrobial activities
and enhance immune function. Garlic has
been shown to protect against a variety of
bacteria, including E. coli, and studies
suggest that it can be a safe and effective
treatment for recurring UTIs. In a study
from Case Reports in Medicine, garlic extract
(combined with parsley, L-arginine, probiotics,
and cranberry tablets) had more antibacte-
rial activity against UTI pathogens than
commonly used drugs. Because allicin is
easily damaged by heat, raw garlic is best.
Recipe Tips:
❱Press whole garlic cloves in a garlic press,
add to olive oil and drizzle over cooked
vegetables or grains.
❱ Finely mince garlic and whisk with minced
ginger, miso paste, rice vinegar, and
sesame oil for an easy Asian dressing.
❱ Mix mashed garlic cloves with apple
cider vinegar, raw honey, and a dash of
cayenne pepper, and take a spoonful for
a powerful antibacterial tincture.
➏ Broccoli is high in
vitamin C, which helps
make urine more acidic
and hampers the growth
of bacteria that cause UTIs. In one study
published in Acta Obstetricia et Gyneco-
logica Scandinavica, pregnant women
who took vitamin C had a significantly
lower risk of developing a UTI. Vitamin C
also boosts overall immune function,
helping the body's resistance to infection.
Other vitamin C-rich foods include bell
peppers, leafy greens, strawberries,
Brussels sprouts, and oranges.
Recipe Tips:
❱Grate broccoli stems and combine with
shredded carrots and red cabbage, thinly
sliced scallions, and a dressing of yogurt,
honey, and apple cider vinegar.
❱ Roast broccoli florets tossed with olive
oil, garlic, and Kalamata olives.
❱ Cook broccoli, potatoes, onions, and
garlic in stock, then purée until creamy.
➐Peaches contain
D-mannose, a simple
sugar that naturally
occurs in fruits and
many vegetables. It's
thought to work by preventing E. coli
from adhering to and invading the
urinary tract (cranberries are also high in
D-mannose). Some research suggests
that D-mannose may help protect against
recurrent UTIs. In a study published in
World Journal of Urology, D-mannose
was more effective in preventing UTIs
than the antibiotic Nitrofurantoin.
Recipe Tips:
❱Halve peaches, remove pits, brush
with olive oil, and grill until tender.
❱ Purée peaches, coconut milk, and
pistachios in a blender until smooth,
then freeze in an ice cream maker.
❱ Combine peaches, yellow tomatoes,
yellow peppers, sweet onions, garlic,
and lime juice in a food processor, process
until mostly smooth, and top with minced
basil for a fresh, summery gazpacho.
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