ONE of the most challenging aspects of having a large family is the close relationship formed with the family paediatrician. Please do not misunderstand - our family doctor is a wonderful person! But, last year's budget for doctor visits and medicines vied with the grocery bill for top expense. It becomes a little ridiculous when the children are on a first-name basis with their physician.  

The cold winds of winter are already knocking at the door, coughing and sneezing are on the increase, and a box of tissues waits nearby. Conscientious parents may begin to wonder if there are any proactive steps to be taken in order to prevent the frequency or the severity of these winter maladies. Much of the advice is practical and often repeated:  wash your hands often, drink lots of water, dress warmly, get enough rest. A little research on the internet made it apparent that another barrier to illness waits to be erected in the kitchen. Evidently, the grocery bill and the doctor's bill have more in common than sucking the life out of the bank account.  According to research, there are certain foods to use and to avoid as you attempt to keep those nasty germs at bay.

Bulgaria has a wealth of fresh fruit and vegetables and that is a wonderful place to begin. Most of the naturally orange and leafy or dark green vegetables are rich in carotenes and your body will thank you. Look for system boosters like: carrots, sweet potatoes (you can buy them at HIT), squash, pumpkins (they are all over the city at this time of the year), cantaloupe, apricots, kale, and collard greens.  Some parents may wonder how to entice their children to eat pumpkin - see the sidebar for a favourite family recipe which may help you successfully add it to your menu as well.  According to an article from www.pharmacycommunity.coop, to really get the most out of these veggies, cook them just until their colour becomes vivid.

Citrus fruits, which are easy to find at this time of the year, are always a good ally for your body because of their high concentration of natural vitamin C. Why not throw a few of these together in a blender, add a carrot, and serve it for breakfast before school? For dessert, grab a parfait glass, layer some of the wonderful Bulgarian yoghurt with a little muesli, honey, and any of these fruits. The kids will probably love it and you will have done something to knock back the enemy's onslaught. Mandarin oranges are beginning to appear in the markets. They will be there all winter and are a great and sweet source of vitamin C. Look for those that are without seeds (bez semki).  

Beetroot (cherveno tsveklo) are another healthy option though the mere mention of this vegetable often brings a "yuck" from most people.  After four winters in Russia, where this vegetable is actually popular, the argument for its value has been strengthened in my mind. In a land where winter is a raging lion, one would be wise to take a page from the people who have learned to survive its roar. Look for recipes for the Russian soup Borscht. Lay aside your preconceived notions of this much misunderstood vegetable and try it. Chances are, your family will be asking for seconds.

Vitamin C is always heralded as a great ally in the war against sickness, but vitamin E is also emerging as a germ-fighter. Look for this hero in ground whole grains, seaweed, nuts and sunflower seeds. In recent years, zinc has also been brought to the public's attention. One article indicated that pumpkin seeds are rich in zinc - another reason to visit that temporary pumpkin vendor on your street corner.  One idea might be to check out some recipes for pumpkin bread. Try substituting brown sugar or honey for white sugar and wheat flour for white - these little substitutions could create a healthy snack alternative for the cookies kids consume after school.

In most of the articles I searched, garlic and onions were mentioned as great immune system boosters. Some may wrinkle their noses at the smell factor but better to wrinkle your nose than to blow it. One article added leeks (praz lyk) to the list. They are those very long white and green sticks that look like green onions on steroids. They have a slight onion flavor that can be a very tasty addition to recipes.

Several spices were also listed for their various merits in their fight against colds and flu. Some that are the easiest to find in Bulgaria are:  cinnamon (kanela), ginger, tumeric, cayenne, peppermint (djordjan), and sage (chubritza). 

The articles were also in agreement about the main foods to avoid: white sugar and bleached flour were at the top of the list. Caffeine and coffee should also be avoided, according to experts. Drink herbal tea and green tea instead of black tea. Carbonated drinks of course also make the list due to their high sugar and caffeine content. 

People have varying levels of confidence in the ability of foods, herbs, and vitamins to heal and fight disease. However, in my experience, when the cold weather begins to knock at the door of my home, the doctor is not far behind. Searching for ways to fight against the sniffles leads to a healthier menu and that is definitely a plus any time of the year. So, pull out the carrot sticks, heat up the borscht, and bring on the winter. 

Websites used for this article:
www.organicnutrition.co.uk
www.healthychild.com
www.ivillage.co.uk
www.communitypharmacy.coop

Baked pumpkin recipe
Cut a pumpkin in half and clean away the seeds and stringy insides.
Add one tablespoon of butter to the centre of each half and sprinkle with cinnamon.  Cover with aluminium foil and bake in a 180-degree oven for approximately 90 minutes or until soft. 
Scoop out the soft centre. Mash with a potato masher until the consistency of mashed potatoes. Mix in a quarter of a cup of brown sugar, sprinkle with cinnamon.  Sprinkle chopped walnuts over the top. Bake until heated through - approximately 30 minutes in 180-degree oven. Serve hot as a sweet vegetable.