50+ immunity-boosting recipes
The experts have spoken: loading up on one or two foods isn’t the way to give our immune systems a natural boost. Dieticians and doctors recommend making healthy food choices a habit, especially as we face winter cold and flu season.
Previously, we told you about some top immune-boosting foods like lean meats, brightly coloured fruits and vegetables, leafy greens, yogurt, honey, ginger, garlic and other spices. The choices sound simple, but the recipes don’t have to be bland. Here’s a sampling of tasty ideas from around the web that use these healthy ingredients:
More reasons to not skip breakfast in the morning:
Berry Almond Crumble Oatmeal – add some anti-oxidants to selenium-packed oatmeal with this dessert-influenced idea.
Fruitful Morning Muesli – include some nuts, and this bowlful covers all four food groups.
Harvest Fruit Bars – oats, bananas and dried fruit make this bar easy to grab on the go.
Peach and Honey Omelette – honey and peaches add some sweetness to brunch.
Roasted Rhubarb with Ginger – spoon it over oatmeal or yogurt and granola for breakfast (or angel food cake or frozen yogurt for dessert — we won’t tell).
Teddy Grahams Fruit Toss – kids need a boost too, and the cookies add a hint of sweetness and fun.
Warm Grapefruit Tea – a delicious alternative to juice in the morning, made with honey and all spice berries.
Chicken soup may be the gold standard for comfort food, but there are many variations and plenty of other soups to warm you up:
Did we mention the importance of leafy greens? For some extra nutrients, swap spinach for leaf lettuce.
Orange Crab Salad – no unhealthy ingredients here! Oranges, avocadoes and red pepper team up with crab meat.
Oven Roasted Mushroom and Vegetable Salad – a healthy dose of mushrooms, garlic and veggies.
Raspberries, Marinated Goat Cheese & Toasted Pecan Salad – the dressing and berries provide a double dose of anti-oxidants, along with your choice of mixed greens.
Roast Chicken and Mango Salad with Yogurt – a delicious mixture of mango and lean chicken.
Turkey and Fruit Salad – blueberries, melon and pineapples meet lean turkey and ginger in this tropical salad.
Toasted Quinoa and Asparagus Salad– oranges and orange juice add kick to healthy and gluten-free quinoa.
Spinach and Citrus Salad Recipe – coloured peppers and oranges load up this salad with vitamin C.
Warm Spinach & Portabella Mushroom Salad – roasted mushrooms provide a boost of beta-glucans in this simple, warm salad.
We need more of them — and more variety — in our diets. Here’s how to get it:
Baked Kale Chips – a healthy snack that satisfies the urge to crunch (season with your favourite herbs).
Ratatouille – this classic French recipe can be served hot or cold, on the side or on top of pasta or flatbread.
Lightly Roasted Ontario Tri-Pepper Salad – vitamin C packed peppers take the spotlight in this grilled dish.
Ginger Turkey Stir Fry – honey, ginger and garlic add some zip to a traditional stir fry (and you can use up holiday leftovers too).
Lentil Stew – get the protein you need and give your budget a break with low-cost lentils and vegetables.
Marinated Mussel Salad – vegetables provide the vitamins and mussels provide the zinc!
Mini Salmon Loaves – these little loaves include healthy mushrooms and red peppers too.
Sizzlin’ Shrimp with BC Raspberry salsa – this fruity and savory salsa can also be used to top chicken or fish.
Spicy Oat Crusted Chicken with Sunshine Salsa – oats add some crunch to this coating, and oranges brighten up traditional salsa.
Tea Poached Salmon with Fruit Salsa – use your favourite citrus herbal or Rooibos tea to add flavour to the fish without adding salt or calories.
Vegetarian Chili – get the protein without the meat, and get some fibre too.
It’s okay to indulge your sweet tooth, but steer clear of sugary and fatty desserts and keep the portions modest.