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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."



Fairest of the Fall

Fairest of the Fall

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.