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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!


Matcha Coconut Ginger Smoothie

Matcha Coconut Ginger Smoothie
Sprouted Oat and Flax Coconut Cranberry Bites

Low in sugar and packed with fibre and good fats, these bites are great for a quick on-the-go snack that will keep you satisfied until your next meal! Drink plenty of water—oats and flaxseed can get sticky!

Salmon Collard Snack Wraps with Ginger Miso Dip

Colourful, crisp, and packed with flavour, these wraps make a perfect light snack and are a great way to use up leftover salmon.

Cauliflower and Black Bean “Nachos” with Creamy Avocado Dip

A snack worthy of being called a meal, this delicious cauliflower combo will certainly satisfy your movie-night nacho craving!

Immune-supporting snack ingredients

FoodImmunity nutrients
matcha and other teasrich in antioxidants including vitamin C and has anti-inflammatory and immune-supporting properties
gingerrootcontains antioxidant compounds with anti-inflammatory, antibacterial, and anticancer properties
spinachhigh in vitamins A, C, and K as well as iron, folate, and potassium
cinnamonhas antioxidant, anti-inflammatory, anticancer, and antimicrobial properties
broccoli microgreenscontain vitamins A, C, and E, and other antioxidants; also contain the anticancer compound sulphoraphane
garliccontains a sulphur compound called allicin that has antimicrobial, antiviral, and antifungal properties
salmonrich in omega-3 fatty acids and vitamins A, B12, and D, as well as potassium; may play a role in reducing inflammation
turmericcontains curcumin, which has anti-inflammatory benefits and antioxidant properties
red bell peppersvery high in vitamin C and other antioxidants

This article was originally published in the April 2022 issue of alive with the title "Nutritious noshing."




An Elegant Afternoon Tea

Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion but also offer a wonderfully relaxed celebration. Afternoon tea has come to be a sort of ritual that allows you to slow down and take your time. The pace is gentle and calm, allowing time for everyone to unwind. Because it’s also something we don’t all do every day, it can help spark conversation and provide a special sense of occasion. The host can prepare food in advance, and with plenty of options both savoury and sweet, it can easily provide something that all will enjoy. And because offerings are all beautifully laid out and displayed, there’s no getting up and down from the table, which leaves everyone free for the most important reason for gathering—spending time with Mom. With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these six recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.