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!
|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."
There are plenty of reasons to fawn over heads of crisp lettuce, juicy tomatoes, and impossibly sweet peaches. But, truth be told, the cream of the crop arrives on the market when summer’s bounty has come and gone. Once sweater weather arrives, and we edge ever closer to snowflake season, there is a bounty of cold-hardy power foods to get your fill of at their peak flavour and nutrition. And they’re ripe for all sorts of culinary creations in the kitchen. So, definitely < don’t > stop frequenting those farmers’ markets. Diversifying the kinds of fall vegetables and fruits we eat will let us net a wider variety of nutrients to help maintain health throughout cold and flu season. If you love carrots and apples for their comfort-food appeal, you’ll want to branch out and also grab hold of celery root, pears, chard, and other underappreciated seasonal goodies. With that in mind, here are the immune-supporting recipes to include in your rotation to help keep you on track for a healthy and delicious autumn.
School is back in session and with it, new demanding fall schedules that mean less time to focus on bringing nutritious meals to the table. Eating leftovers for dinner eases time spent in the kitchen. But it doesn’t have to mean eating Monday’s meal on Tuesday and again on Wednesday! Finding new ways to reinvent and reuse leftover ingredients to create simple and delicious meals is another perfect way to save time while still eating healthy. Less time, with less mess, means less stress! Leftover proteins can be turned into delicious soups and pasta dishes, while unused grains and starches can quickly be transformed into nourishing and satisfying stovetop or oven dishes. Looking ahead and planning meals for the week will allow you to purposefully prepare extra ingredients (think strategic leftovers!) that can easily extend into another nutritious meal.
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.