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Welcome to the Health & Wellness Support Group Recipes page. We have included links to some websites that offer easy to follow recipes. Cold Flu Season Recipes
* Healing Morning Tonic
 8 ingredients
1 Whole Grapefruit
2 whole Limes
1 whole Lemon
1 whole Orange
12 fluid ounces, Tonic water
1 teaspoon Ginger (Grated)
1 teaspoon Lemongrass grated, or 3-4 drops essential oil
2 teaspoons Honey


Juice all the citrus. You can strain the juice if you want to. Mix juices, ginger, lemongrass, and honey together. Stir in tonic. Note: The honey depends on how sweet or tart your citrus is—if quite sour then stir in a generous amount of honey into each glass, but if citrus is sweet enough you can omit the honey completely, however honey is very antiviral .   If you are out of honey, you could use real maple syrup, or coconut nectar. * Flu season Ginger Honey Lemon tonic 4 Ingredients 1 cup water 1 inch ginger root (about 1 inch long or so, and roughly chopped) 1 organic lemon wedge 1 teaspoon honey (or to taste) Blend and drink cool or warmed a bit * Ginger Lemon Cold and Flu Tonic 5 Ingredients 3 cups warm filtered water 1/2 cup fresh lemon juice 1/4 cup raw honey 1 Tablespoon ginger (minced, plus you could add more for taste if you want more ginger flavor) add a pinch of Cayenne Pepper (optional)  But remember heat is what kills virus germs so the more internal heat the better.  That is why stopping a low grade fever during a viral infection is not a good idea, fever heats us internally and kills viral germs.   This is also good for sore throats, scratchy throats frogs in throats, very soothing * Fire Tonic for virus or bacteria 12 Ingredients 1/2 cup ginger root, (peeled and shredded or minced) 1/2 cup horseradish root (peeled and shredded or you can buy the horseradish root already minced in jar kept in the cooler at the grocery store) 1/2 cup turmeric root (peeled and shredded) 1 large onion (peeled and chopped ) 1 head garlic (peel all the cloves and crush them using knife side on cutting board, just mash them) 2 medium hot peppers (cayenne, Jalapeno etc or you could go to Alice’s in Hortonville and buy her homemade Cayenne Pepper tincture which is $25 for a large brown bottle and use 3 droppers. ) 2 large lemons (zested and juiced) 2 large oranges (zested and juiced) 5 springs rosemary 5 springs thyme add  Apple cider vinegar to taste (Shaken Braggs is the best) add Raw Honey to taste *  Master tonic natural flu –  antiviral tonic 6 Ingredients This recipe calls for 1 part of the ingredients, so if you are using 1/4 cup for 1 part, then the rest of the ingredients are all going to also be 1/4 cup. 1 part fresh garlic chopped 1 part onion, chopped 1 part ginger root, (freshly grated) 1 part horseradish root (freshly grated or from minced jar of horseradish) 1 part cayenne peppers (freshly chopped , can us any other hot pepper you prefer) Add raw Apple Cider Vinegar and mix.   Sounds rather strong and bitter so drink slowly and not breathe in till you taste how strong this is.  You can adjust it less hot for children or elderly * Natural flu Remedy – called Shoo Flu tonic 10 Ingredients and an old empty vinegar bottle or a quart sized jar to hold ingredients and use plastic lid for storage in fridge 1/2 onion (roughly chopped) 4 cloves of garlic (crushed) 1 inch knob of ginger root (chopped) I would  use a good sized knob 1 inch piece of Horseradish (roughly chopped or buy the refrigerated jar of horseradish 1 teaspoon fresh rosemary (minced or 1 Tablespoon dried Rosemary 1 fresh bird’s eye chili pepper (rough chop, or 2 dried)  or other fresh chili pepper, otherwise chili pepper flakes diluted first in water or oil and crushed before adding into the other ingredients 2 cinnamon sticks (optional if allergy to cinnamon) 2 1/4 cups water 2 cups Apple cider vinegar

Natural flu remedy method

  1. Add water to pan on high heat.
  2. Add cinnamon sticks to water.
  3. Rough chop onion, ginger, horseradish and bird’s eye chili pepper and add to pan of water.*
  4. Crush garlic cloves and add to pan of water.
  5. Mince rosemary and add to pan of water.
  6. Once water comes to boil, remove from heat and allow to cool to room temp.
  7. Measure out 2 cups apple cider vinegar and add to quart size bottle.**
  8. Use a fine sieve to strain out all of the solids for your cooled liquid.
  9. Pour your medicinal tea into the bottle containing apple cider vinegar .
NOTE; *Use gloves when working with fresh chili peppers. **An old apple cider vinegar bottle works great for this. *  Flu Fighter tonic 10 Ingredients 2 1/2 cups purified water 1/4 cup fresh grapefruit juice 2 tablespoons raw honey 2 tablespoon apple cider vinegar 2 tablespoons fresh lemon juice 1 tablespoon jalapeno pepper (sliced- use gloves) or cayenne pepper either powder or flakes in small amount of warm/hot water/oil to make it minced 1 tablespoon ginger root (chopped) 2 cinnamon sticks (optional if allergy to cinnamon) 1 Garlic clove (chopped) 1 spring fresh mint or 1 tablespoon powdered mint 1 tablespoon ginger root (chopped)


  1. Place all ingredients into a large mason jar, shake vigorously until well combined.
  2. Store in refrigerator for up to five days.
  3. Drink 2-to-4 ounces twice daily during flu season.
* Flu tonic 4 Ingredients 2 Lemons 1 inch knob Ginger (Peeled and chopped) 1 tablespoon turmeric 1 cup raw honey Put in blender till mixed smooth and drink/sip * Sniffle Buster Tea 1 tablespoon thyme leaves
  • add   honey or lemons
  • add   1 slice oranges (thin)
  • add   2-3 slices fresh ginger (thin)
  • add   1 tablespoon rose hips (organic)
  • add   1 tablespoon sage leaves
  • add   1 tablespoon fennel seeds


  1. Combine all ingredients, using one tsp of combined herb mixture for each cup of tea.
  2. Pour boiling water over herbs, ginger and orange slice.
  3. Steep 10-15 minutes, strain and serve hot with honey or lemon, if desired.
*  Wonderful Flu Buster Chicken Soup NOTE:  Obviously you do not need the flu to enjoy this awesome chicken soup 17 Ingredients
  • 1 whole chicken rinsed (organic free range chicken  is the very best) 
  • 2 tbsp olive oil
  • 1TBSP poultry seasoning or sage
  • 1 bay leaf
  • 1 whole bulb garlic peeled & smashed
  • 2 sprigs of fresh Italian parsley for garnish
  • 2 leeks chopped (the base and about half way up the green until it gets tough)
  • 2 big yellow onions (one to add to chicken in crock pot, one for veggie mix)
  • 2 stalks of celery chopped – I got mine from the farmers market, ‘course, which is a lot smaller and more flavorful then store bought-careful with celery, it can overpower the lovely blend
  • 2-3 cups of carrots chopped
  • About 1 cup of fresh or frozen green peas (I used frozen because peas are not in season)
  • About 1 cup of fresh or frozen corn (yes, again frozen because I had the flu darnit! I did not want to go traipsing around in search of out of season veggies)
  • About 2 cups baby tomatoes sliced in half
  • About 12 cups of your favorite chicken broth or stock (I used 2 containers of Imagine low sodium chicken broth)
  • About 3 cups fresh kale, stems removed and chopped.
  • 1/4-1/2 tsp crushed, dried red chili’s: OPTIONAL- if you like a little heat on things
  • Salt to taste and a little pepper
Cook whole chicken in a crockpot on low for 6 hours with one quartered onion and 1 cup low sodium chicken broth. Remove chicken from crockpot and let it cool in bowl for 15-30 min. Pull chicken off the bones, KEEP THE BONES (to make bone broth later) break or cut chicken into pretty chunks (don’t go crazy here..bigger is better), strain juices into a container and refrigerate broth, and chicken separately. Heat the oil in a large stock pot over medium heat. Add the leeks, celery, onions and carrots. Sauté until just soft. Add garlic & saute until aromatic, but not brown. Toss all of this hoopla back into a crockpot,with poultry seasoning & bay leaf. Skim fat off of the homemade chicken broth, and add to crockpot. Add enough low sodium broth to cover mixture. Cook in crockpot on low for 2 hours. Take a long flu fighting nap, ignoring all texts & emails and pesky thoughts. Stir in the tomatoes, chopped kale, peas, and corn and chicken, salt & pepper, & optional, crushed chili’s (if you are a hot head) to taste, add more broth to make it all soupy cover and cook in crockpot one more hour. All-righty then..this stew tastes even more FABULOUS a couple of days after it’s been in the fridge. *  Flu Buster Clementine Creamsickle Smoothie 9 Ingredients 1 large ripe banana (peeled, sliced and frozen) 1/2 small avocado (flesh scooped out and frozen) 3 clementines or small oranges (peeled & broken into segments) 2 Tablespoons coconut cream on top of coconut milk – from can 1/2 cup coconut milk (the watery part) 1/2 cup milk – (you could use regular flavor almond milk.  If you use Almond milk use 1/2 cup + 2 Tablespoons ) 1/4 teaspoon almond extract (optional) 1 medjool date (pitted and roughly chopped) 2 teaspoons fresh lemon juice Put in your blender and enjoy this smoothie *  Flu Buster Smoothie 4 Ingredients


1 cup fresh orange juice 1 cup quartered fresh strawberries 3/4 cup diced papaya 1 frozen banana, sliced


1. Combine the orange juice and strawberries in a blender. Add the papaya and banana. Blend until smooth. TO MAKE AHEAD: Freeze in plastic self-sealing bags for up to 1 week. Thaw for 30 to 45 minutes before serving. Note:  If you cannot locate organic Papaya best to substitute with another fruit like  melon or your coice. Papaya is one fruit that is on the dirty dozen and pesticides are used strongly on this fruit

Flourless Chocolate Cake-  

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