Immune-Supporting Snacks
In a hungry moment of weakness, it’s easy to grab a quick processed snack without thinking about the taxing impact that the refined sugar or salty ingredients might have on our immune system.
A diet rich in antioxidants and a variety of vitamins and minerals is essential for the healthy growth and function of our immune cells. Including snacks that are rich in immune-supporting nutrients is a fantastic way to increase your intake and help keep your defence system primed and ready to fight. Shift your snacks from habit to healthy and make every in-between-meal bite count with these five tasty, nutrient-rich light bites full of vibrant colours and delicious flavours!
To snack or not to snack? Smoothies are often considered part of a morning routine, but they also make the perfect afternoon pick-me-up. This creamy, lush green smoothie is a delicious combination of earthy matcha balanced with tropical hints of coconut and banana, finished off with the warmth of ginger!
Immune-supporting snack ingredients
| Food | Immunity nutrients |
| matcha and other teas | rich in antioxidants including vitamin C and has anti-inflammatory and immune-supporting properties |
| gingerroot | contains antioxidant compounds with anti-inflammatory, antibacterial, and anticancer properties |
| spinach | high in vitamins A, C, and K as well as iron, folate, and potassium |
| cinnamon | has antioxidant, anti-inflammatory, anticancer, and antimicrobial properties |
| broccoli microgreens | contain vitamins A, C, and E, and other antioxidants; also contain the anticancer compound sulphoraphane |
| garlic | contains a sulphur compound called allicin that has antimicrobial, antiviral, and antifungal properties |
| salmon | rich in omega-3 fatty acids and vitamins A, B12, and D, as well as potassium; may play a role in reducing inflammation |
| turmeric | contains curcumin, which has anti-inflammatory benefits and antioxidant properties |
| red bell peppers | very high in vitamin C and other antioxidants |
This article was originally published in the April 2022 issue of alive with the title "Nutritious noshing."
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Clean and convenient
There are few things better in the winter months than tucking into a comforting meal that satisfies us on all levels. During this time, with seasonal celebrations and gatherings often centred on heavier foods, our digestion works a bit harder. So, as we head into a new year, let’s welcome a refreshed outlook on our daily menus. This collection of plant-based and plant-forward recipes offers twists on classics that family and friends will love to gather around, now and all year long. Cleaner comfort food classics such as mac and cheese (with a secret ingredient!) and khao soi (a Northern Thai coconut soup) offer nutrition without sacrificing flavour or satisfaction. Plus, they’re doable on a weeknight, make for delicious leftovers, and can be prepped ahead on the weekend—all with everyday ingredients. Ring in the New Year with healthier swaps for convenient, healthy main courses that are big on flavour and nutrition. You may just find a few new recipes that will end up in your weeknight rotation this year and beyond.
Supersalad with Sprouted Quinoa, Beans, and Roasted Veggies
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Curried Coconut Lentil and Rice Porridge
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).
Sheet-Pan Sprouted Tofu, Mushrooms, and Potstickers with Bok Choy
Sprouted tofu and mushrooms soak up a delicious tamari marinade before being baked along with prepared vegan potstickers and bok choy. A tasty sauce, sesame seeds, and a bed of whole grains to serve tie everything together. Adjust the heat level of this dish in the sauce or at the table so kids can partake. Salad swap Once cool, the tofu mixture can be served on a bed of crunchy romaine for a packable lunch that’ll spark office envy. Keep the sauce on the side and dress right before serving.