Our bodies are unique and incredible, especially our immune system that helps prevent illness and diseases to conquer our bodies. Having a healthy immune system is crucial for everyone . The best and most natural way to fight infections and avoid getting sick is to boost your immune system.
Dodie, a retired RN, has over 35 years of immunology, neonatal care, teaching, operating room and school nursing experience.
Here are 7 easy ways to supercharge your immune system:
1. A Good Basic Diet
Many of us are guilty of eating an unhealthy diet, eating foods that contain way too much sugar anf salt, which has the effect of restraining the immune system’s cells. These cells are responsible for carrying out attacks on harmful bacteria looking to invade our bodies.
2. Your Liver is a Large and Major Organ for Detoxifying Your Body
Detox is a must for boosting your immune system. Eating certain foods will help your liver excrete stored toxins can help repair a damaged immune system.
3. Probiotics
These beneficial bacteria in the stomach play a crucial role in building up the immune system. Probiotics can boost T-cells, the white blood cells that pretty much power the immune system.
5. Garlic
This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides.
6. Juicing Veggies or Making Green Smoothies
Boost your immune system with delicious and highly nutritious smoothies and fresh vegetable juices. When you build a smoothie out of a variety of healthful ingredients, you are on the right track to having an immune system that functions well. Many of the vitamins, minerals and other nutrients that are found in you smoothie ingredients are needed by your immune system.
7. Draining Toxins From Lymph Nodes
By doing body weight bearing exercises such as walking, running, or jumping on a mini-trampoline
6. Supplements: Magnesium, enzymes, and Vitamins (See more below)
Nutrients such as vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc are essential to fight infections or viruses. Have a look at some nutrition that can help you boost your immune system fight off the Corona Virus.
It is advised to take at least these vitamins regularly to keep your immune system strong an healthy all year round. (See breakdown of Vitamins below.)
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Vitamin A
It maintains the structure of the cell in the respiratory tract, gut, and skin. Being your body’s first line of defense, it forms a barrier, fighting infection. It also helps in making antibodies which again helps in fighting infection.
It is mostly found in cheese, nuts, seeds, legumes, grains, and vegetables such as green leafy veggies and yellow-orange veggies like pumpkin and carrots. Vitamin A helps to boost your immune system fight off the Coronavirus.
B vitamins
It is the combination of B6, B9, and B12, which contribute as the first response once an infection is recognized. They prevent the cell from getting infected and damaged.
Vitamin B6 is found in legumes, cereals, green leafy vegetables, fruits, and nuts.
Vitamin B9 (folate) is found in legumes, nuts, seeds, green leafy vegetables and is added to commercial bread-making flour.
Vitamin B12 (cyanocobalamin) is found in animal products such as milk, curd, cheese, fortified soy milk, etc.
Vitamins C and E
While fighting an infection, your body experiences oxidative stress which leads to the production of free radicals that can penetrate cell walls damaging tissues and causing inflammation.
Vitamins C and E help cells from oxidative stress. It also helps in cleaning up the cellular mess and enhance our immune system.
You will find Vitamin C in oranges, lemons, berries, limes, kiwifruit, broccoli, capsicum, and tomatoes.
While you will find Vitamin E in nuts, green leafy vegetables, and vegetable oils. All of these vitamins help to boost your immune system to fight off the Coronavirus.
Vitamin D
Some immune cells require vitamin D to help to destroy pathogens that can cause infection. It also helps against acute respiratory infection. Perhaps, staying in exposure to the sun is recommended for at least 2 hours daily.
Although vitamin D is mostly produced by sun exposure, food sources including mushrooms, and milk.
Iron, zinc, selenium
Iron, zinc, and selenium are needed for immune cell growth, among other functions. Iron kills pathogens by increasing the free radicals. It also regulates enzyme reactions. Whole grain food contains Iron.
Zinc and selenium help as an antioxidant, maintaining the integrity of the skin and mucous membranes. Zinc and selenium are found in nuts, rajma, chole, etc.
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Jack and I attended the same two-room first grade school and later graduated from McCollum High on the Southside of San Antonio.
Today, we live in the beautiful Texas Hill Country but are fortunate having wonderful memories of good people, fun neighborhoods and great food.
Here is our favorite Seven Layer Dip inspired by living there during those younger years.
Ingredients
1 (1 ounce) package taco seasoning mix
1 (16 ounce) can refried beans
1 (8 ounce) package cream cheese, softened
1 (16 ounce) container sour cream
1 (16 ounce) jar salsa
1 large tomato, chopped
1 green bell pepper, chopped
1 bunch chopped green onions
1 small head iceberg lettuce, shredded
1 (6 ounce) can sliced black olives, drained
2 cups shredded Cheddar cheese
Directions
1. In a medium bowl, blend the taco seasoning mix and refried beans. Spread the mixture onto a large serving platter.
2. Mix the sour cream and cream cheese in a medium bowl. Spread over the refried beans.
3. Top the layers with salsa. Place a layer of tomato, green bell pepper, green onions and lettuce over the salsa, and top with Cheddar cheese. Garnish with black olives.
Nutrition Facts
Per Serving: 66 calories; protein 2.3g; carbohydrates 3.5g; fat 4.9g; cholesterol 12.8mg; sodium 178.1mg.
Season pork chops on all sides with steak seasoning.
Melt 2 tablespoons butter in a large skillet over medium heat. Cook chops in melted butter until browned and slightly pink in the center, about 7 to 10 minutes per side. An instant-read thermometer inserted into the center should read at least 145 degrees F (63 degrees C). Add remaining butter to the pan as needed so that about 3 tablespoons pan drippings remain in the pan when the chops are finished cooking. Transfer pork chops to a plate and return skillet to medium-high heat.
Mix flour, basil, and beef bouillon together in a bowl. Stir black pepper into skillet with the pan drippings and cook for 1 minute. Add flour mixture and cook, stirring constantly, until browned, about 2 minutes. Pour milk into flour mixture; cook and stir constantly until mixture is thick and bubbly, 4 to 6 minutes. Pour sauce over pork chops and serve.
Eating enough protein is vital to staying healthy and independent in the long run. But there’s new evidence that piling protein-packed plants onto your plate can come with extra health benefits, too.
A study in JAMA Internal Medicine found that replacing just 3 percent of calories from animal protein (think red meat or eggs) with a plant protein (like nuts or beans) lowered the people’s risk of early death by 10 percent. Other research has found that plant-based diets can protect you against heart disease, diabetes and high blood pressure.
Plants also deliver nutrients such as fiber and phytonutrients that you won’t get from animal proteins. These can help stave off disease and keep gut health on point. Plus, plant-based proteins tend to be low in saturated fat, which is good for heart health.
Even if you don’t want to go completely vegetarian or vegan, plant-based proteins deserve to be a bigger part of your diet. And these picks can give you the most protein bang for your buck — and can be easily worked into the meals you’re already making.
Plant-Protein Powerhouse #1: Split Peas
These humble legumes are far from a one-hit wonder. Sure, they pack 8 grams of protein per half cup. But they also give you about 8 grams of dietary fiber in that serving, too.
Fiber helps reduce cholesterol and improves blood sugar management, which can impact heart and metabolic health. Men and women over the age of 50 should aim to consume 30 and 21 grams of fiber daily, respectively.
Another nutritional highlight of green and yellow split peas is lofty amounts of folate, This is vital for our DNA synthesis and metabolism.
In the Kitchen: Since the peas are split, they cook faster. (Plus, it eliminates the need for a pre-soak that’s needed to cook dried beans.) To get started, simmer one cup of split peas in two cups of water for about 25 minutes. Split peas can also be cooked in a slow cooker. Besides split pea soup and aromatic Indian dal dishes, use the peas to:
Make dips like hummus
Provide bulk to casseroles and veggie burgers
Add protein to vegetable salads
Plant-Protein Powerhouse #2: Tempeh
While tofu is made from soymilk, tempeh is made from fermented soybeans. This gives it about double the protein (about 16 grams per half cup) and more flavor. Tempeh has a mild, nutty, tangy taste, and a firm, ‘meaty’ texture that holds up well as a meat alternative.
Tempeh is also rich in other nutrients (B vitamins, iron, and fiber, to name a few). Plus, since it’s fermented, it tends to be easier to digest than beans. Translation: less gas.
In the Kitchen: Tempeh soaks up flavors from sauces and spices very well. So, try marinating plain tempeh patties just as you would steak or chicken. Then you can grill, bake, or pan-fry to cook. Add your tempeh to salads, sandwiches and tacos. Or you can make ground tempeh using the large holes of a box grater and create meat-free versions of these dishes:
Chilis
Meatballs
Burgers
Kebabs
Bolognese sauce
Plant-Protein Powerhouse #3: Peanut Butter
Peanuts are legumes just like split peas and beans. This means they boast a little more protein than other nut butters made with tree nuts (like almonds). In fact, they have about 7 grams of protein per 2-tablespoon serving.
Peanut butter is also a perfect mix of protein and healthy fats, which helps you stay fuller longer. Combined, these two nutrients can help you avoid spikes in blood sugar after a meal. This helps reduce your risk of diabetes — and the sugar crash that can bring on hunger pangs.
To get the most benefit, select a peanut butter that doesn’t include any added sugar or added fats, such as palm oil.
In the Kitchen: Peanut butter is a perfect grab-and-go protein source. Put some on toast with sliced bananas for a quick snack, use it as a dip for apple slices, or add a dollop to your morning yogurt. It also makes a great add-on to smoothies, oatmeal, and creamy sauces for stir-frys.
Plant-Protein Powerhouse #4: Hemp Seeds
Tiny but mighty, hemp seeds have nearly 10 grams of protein in a 3-tablespoon serving. They also contain all nine essential amino acids that your body can only get from food (a key part of keeping muscle mass as we age). And they’re a good source of the healthy fats called omega-3 fat alpha-linolenic acid (ALA).
ALA has been linked to lowering inflammation which can have heart health benefits.
In the Kitchen: Hemp seeds taste like a cross between pint nuts and sunflower seeds. (No— they won’t get you high like a marijuana plant.) For a boost of nutrition and flavor, you can blend hemp seeds into dips and smoothies, or sprinkle them on:
Oatmeal
Yogurt
Salads
Soups
Roasted vegetables
Plant-Protein Powerhouse #5: Chickpea Pasta
No shade to regular pasta, but noodles made from chickpeas and other legumes can give you a notable protein and fiber boost. A 2-ounce serving of chickpea-based pasta supplies about 11 grams of protein and 6 grams of fiber. That’s nearly twice as much protein and three times as much fiber as traditional pasta made from wheat flour.
Boil up a pot of chickpea penne or rotini and you’ll also get more of several vital nutrients such as magnesium, iron, and potassium.
In the Kitchen: These new-generation noodles have definitely improved in flavor and texture over the years. But there are a couple of important things to keep in mind when preparing any legume-based pasta.
These pastas can go from perfectly al dente to soggy in a matter of moments. So, taste test often as you near the recommended cooking time.
The noodles also foam quite a bit when in boiling water, so skim it off as needed with a spoon.
Unlike wheat-based noodles, the legume variety should be rinsed with cold water after draining to remove the starch
This He-Man Meat and Potato Casserole is a recipe our family used to keep our friends, cousins and us fired up for sports and well fed. We named it after our first son’s favorite childhood hero to entice him to try it initially. It worked and became a favorite.
Whether it was baseball, volleyball, building snowmen or swimming, we found this to be enjoyed by children and adults.
Preparation is about 20 mins and it cooks about an hour. This recipe yields 6 servings.
Ingredients
1 pound lean ground beef
3 cups peeled and thinly sliced potatoes
1 (10.75 ounce) can condensed cream of mushroom soup
½ cup chopped onion
¾ cup milk
salt to taste
freshly ground pepper, to taste
1 cup shredded Cheddar cheese
Directions
Step 1: Preheat oven to 350 degrees F (175 degrees C).
Step 2: In a medium skillet over medium heat, brown the ground beef; drain fat.
Step 3: In a medium mixing bowl, combine cream of mushroom soup, onion, milk, salt and pepper to taste.
Step 4: Alternately layer the potatoes, soup mixture and meat in a 11×7 inch (2 quart) baking dish. Bake in the preheated oven for 1 to 1 1/2 hours, or until potatoes are tender. Top with Cheddar cheese, and continue baking until cheese is melted.
Nutritionally, variety helps ensure that you get all the vitamins and minerals your body needs to stay healthy. And psychologically, variety helps make mealtimes more enjoyable and healthy eating more fun. This translates to a better chance of sticking with healthy eating for the long haul.
Dodie is a retired Registered Nurse who also taught prenatal and nutrition classes.
Here are 16 foods to keep on hand — including fridge, freezer, countertop, and cupboard items — to make sticking to a healthy diet a little easier.
REFRIGERATOR
Food to Stock #1: Carrots
High in vitamin A and fiber — which can help fill you up and prevent blood sugar spikes — carrots are nutrient-dense, versatile, easy, and convenient. That’s everything you want in a food when you’re trying to eat healthier.
Most people eat carrots in the form of raw sticks, maybe plunged into a bowl of hummus or as an alternative to chips alongside your lunchtime sandwich. Both are good options, but you can also enjoy roasted carrot “fries” (cooked in a little heart-healthy olive oil), ribboned carrot “noodles,” or pureed carrot soup. You can even buy shredded carrots and use them in place of potatoes in a breakfast hash. The healthy, high-fiber possibilities are endless.
Food to Stock #2: Pre-Washed Salad Greens
Salad greens are low in calories and high in vitamins, minerals, and water. That makes them especially helpful if you’re trying to lose weight. Eliminate the hassle of washing and drying greens by opting for the pre-washed versions of spinach, kale, romaine, watercress, or arugula. They all provide vitamins A, K, C, and B9 (folate), and minerals such as iron and potassium. (FYI: Iceberg lettuce is a less nutrient-dense salad green, so it’s more nutritious mixed with other greens.)
These and other “shortcut” items — such as pre-cut vegetables, shredded cabbage, and precooked, vacuum-packed beets — are great for making quick meals in a pinch or for bulking up a frozen entrée or any meal that’s light in the veggie department.
Food to Stock #3: Cantaloupe
High in water and low in calories, this melon offers a sweet and satisfying way to pack in essential vitamins. Just 1 cup of balled cantaloupe delivers more than 100 percent of the recommended daily value (DV) of vitamin A and more than 75 percent of vitamin C — all for just 60 calories.
In that same 1-cup serving, you’ll also get a decent dose of potassium, an electrolyte that helps regulate the heart and blood pressure by counterbalancing sodium.
Food to Stock #4: Eggs
Protein is an important part of a balanced meal that helps us stay full for longer, and it’s also essential for maintaining lean muscle mass. The average egg delivers 6 grams, making eggs a protein powerhouse.
Eggs are also a great source of vitamin B12. This nutrient keeps nerve and blood cells healthy and protects against a type of anemia that can make you feel exhausted. That’s especially valuable when you’re trying to stay motivated to maintain a regular exercise routine.
And remember: Eggs aren’t just for breakfast. A hard-boiled egg adds heft to salads, while a fried egg is delectable atop roasted asparagus, sautéed kale, or a variety of other veggies.
Food to Stock #5: Low-Fat Greek Yogurt
A cup of low-fat Greek yogurt has about 22 grams of high-quality protein. That makes it an excellent ingredient for a satisfying meal or snack — especially if you’re a vegetarian. The tangy, creamy stuff also scores points for bone-building calcium and probiotics to support healthy digestion.
Plain Greek yogurt can be a little bland, so try topping it with berries, nuts, and/or homemade granola. If store-bought granola is your only option, make sure it has fewer than 5 grams of sugar per serving.
More ways to use Greek yogurt:
Whip it up with chopped cucumber and dill for a delicious dip.
Substitute it for mayo in chicken salad or for sour cream in a burrito bowl or on top of chili.
FREEZER
Food to Stock #6: Frozen Vegetables
Brussels sprouts, butternut squash, riced cauliflower, green beans, spinach … the list goes on. Whatever you choose, a stash of frozen veggies is like an insurance policy for your healthy diet.
They’re fast, easy, and don’t spoil quickly, so you can stock up on as much as you’d like. Then they’ll be there when you realize your supply of fresh produce is completely drained or when that red pepper languishing in the crisper drawer starts feeling, well, not so crisp.
What’s more, frozen vegetables are just as nutritious as their fresh counterparts, if not more so. That’s because vegetables that will be frozen are picked at peak ripeness, when they’re the most nutritious, and then packaged within hours. But fresh produce often travels far from the farm to the grocery store and can lose some of its nutritional value along the way.
Food to Stock #7: Frozen Berries
Strawberries, raspberries, and blueberries are excellent foods to keep on hand because they’re rich in antioxidants and fiber. But they go bad fast. A bag of frozen berries, on the other hand, can last for months.
You can toss them into a smoothie or mix them into Greek yogurt or oatmeal for a sweet and simple nutrient boost.
Food to Stock #8: Edamame
These young soybeans are often served salted in their shells at Japanese restaurants, but you can also find them in the freezer aisle. One cup of cooked edamame has about 18 grams of protein along with 8 grams of fiber.
Edamame is one of the few plant-protein sources that is considered a complete protein, meaning it contains all nine essential amino acids your body needs but cannot produce.
You can buy them fresh and steam, or pick up the precooked frozen variety and briefly microwave to defrost before chowing down. You can also pop edamame out of the shell and add to soups or salads for an easy vegetarian protein boost.
Food to Stock #9: Salmon
Salmon is an excellent source of omega-3 fatty acids, known as healthy fats.
Omega-3 fatty acids can help tame inflammation, arthritis, and high blood pressure. They’ve also been linked to healthy aging of the brain. Research suggests that people who eat fatty fish once a week are less likely to die of heart disease.
Not a big fan of salmon? Any cold-water fish can provide a rich source of omega-3 fatty acids, including herring, tuna, and sardines.
Food to Stock #10: Ice Cream Bars (or Your Treat of Choice)
Yes, you read that right. Keep lower-calorie frozen treats such as ice cream bars or greek yogurt Bars in your freezer for desserts or random sweet cravings.
Experts agree that depriving yourself of the things you love is a surefire way to derail your healthy eating habits. Keeping pre-wrapped, single-serve options on hand will help satisfy your cravings without overdoing it.
COUNTERTOP
Food to Stock #11: Grape Tomatoes
When you walk into the kitchen for a snack, you’re likely to eat the first thing you see. So keeping grab-and-eat fruits and vegetables on the counter is a no-brainer.
Tomatoes are rich in vitamin C, potassium, and the antioxidant lycopene, which has been linked to reduced risk of heart disease and some cancers, including breast cancer and prostate cancer. Generally, the redder the tomato, the more lycopene it has.
To maximize the protective benefits, pair your tomatoes with a healthy fat such as avocado or olive oil. A study in the Journal of Nutrition found that eating salsa with avocado boosted the absorption of lycopene by nearly 4.5 times.
Food to Stock #12: Avocado
Beyond being an excellent complement to your tomatoes, avocado adds creamy texture and essential nutrients to any salad, sandwich, or bowl. They’re rich in heart-healthy monounsaturated fats as well as fiber and potassium. Plus, the fat gives meals and snacks staying power to keep you feeling fuller longer.
Food to Stock #13: Clementines
Citrus fruits are best known for their abundance of vitamin C. And for good reason: A single clementine — commonly known by the brand names Halos or Cuties —provides 40 percent of your daily vitamin C needs. What most people don’t realize is that clementines can also contribute to your daily fiber needs.
While a clementine contains about 1 gram of fiber, keeping them on your countertop and snacking on a few throughout the day is an easy and delicious way to boost your fiber intake. They’re also sweet, easy to peel, and usually seedless, making them a perfect grab-and-go snack for all ages.
CUPBOARD
Food to Stock #14: Oatmeal
When you need a quick, filling, and healthy breakfast, oatmeal is hard to beat. Oats are high in a type of soluble fiber called beta-glucan, which has numerous health benefits that include lowering cholesterol and improving digestion.
For the biggest fiber boost per bite, opt for rolled oats (also called old-fashioned oats) instead of instant versions that are more processed. Rolled oats take only about five minutes to make on the stove, while steel-cut oats (an equally healthy choice) require about 30 minutes to cook.
Oats not only make a tasty hot breakfast, but they can also make a great thickener for smoothies or an alternative to breadcrumbs when coating proteins for dinner.
Food to Stock #15: Low-Sodium Canned Beans
Beans make an excellent base for plant-protein-heavy meals. Whether it’s black beans, cannellini beans, or chickpeas (aka garbanzo beans), keep some in stock. Many beans are also a good source of iron, which is great news for anyone cutting down on iron-rich meat.
If you can’t find low-sodium or unsalted options, buy what’s available and rinse them in water before eating. This will help remove about a third of the excess sodium.
Food to Stock #16: Nuts
Nuts are a powerful part of a healthy diet, delivering fiber, healthy fats, protein, and a variety of vitamins and minerals. In a review of 29 studies, researchers found that eating nuts — including walnuts, peanuts, and hazelnuts — was linked to a lower risk of heart disease and cancer.
All nuts have their strengths, but we especially like walnuts because they offer more heart-healthy omega-3 fatty acids than any other nut.
While nutritious, nuts are also high in calories, so be sure to watch your portions. Most adults should aim for four 1.5-ounce (about a handful) servings of unsalted nuts per week, according to the American Heart Association.
Great grandfather James Allison Morgan was a real Texas Wrangler in the late 1880s and early 1900s. He taught his son-in-law (my maternal grandfather, a chef/cook in the Navy Seabees and later in Abilene), Bassett Arthur, how to make Texas Wrangler Stew.
Just about every bite features generous chunks of earthy, wholesome potatoes and onions, juicy seared beef, and tender vegetables. Savory, rich, and meaty with a few notes of sweetness and dark beer, this stew fends off the chilliest of days with good old-fashioned flavors.
Here’s the basic recipe, modernized a bit, for this hearty meal.
Time: 3 hours 25 minutes
Yield: 8 servings
Ingredients
• 3 pounds beef chuck roast, boneless, trimmed, and cut into 1 1/2-inch thick pieces
• salt and pepper, to taste
• 4 tablespoons olive oil, plus more if desired
• 2 medium-sized yellow onions, chopped
• 1 tablespoon garlic, minced
• 3 large carrots, peeled and chopped into thick slices
• 2 celery stalks, chopped into thick pieces
• 4 large potatoes, quartered• 1/4 cup plain flour
• 1 1/2 cups dry stout beer, such as Guinness, or dark beer of choice
Set the oven rack to the lower-middle position and preheat your oven to 325 degrees F.
Step 2
Then, thoroughly season the beef with salt and pepper. You’ll want to be generous as you are only seasoning the surface of the meat.
Step 3
Heat the oil over medium-high heat, in a heavy-based, oven-proof pot (or a dutch oven).
Step 4
Sear the beef in batches of 3 or 4, until browned on both sides. Then, move the beef to a warm plate.
Step 5
Add the garlic and onion to the pan juices, sautéing until transparent and soft. Be careful not to let the garlic burn, as it easily can if sautéd for too long.
Step 6
Add in the celery, carrots, and potatoes, cooking for an additional 2 minutes. Stir the flour into the vegetables and potatoes, evenly coating them. The flour helps to thicken the stew down the line.
Step 7
Stirring occasionally, cook for 2 minutes more. The raw flour smell should disappear. Pour in the dry stout or dark beer, mixing well to dissolve the flour.
Step 8
Then add in the brown sugar (if using), tomato paste, thyme, and broth, scraping up any brown bits at the bottom of the pot with a wooden spoon. These brown bits, called fond, help deepen the meaty flavors of soups and stews when incorporated into the broth.
Step 9
Bring the stew to a simmer, cooking until slightly thickened, for about 5 minutes. Return the beef back into the pot along with any juices.
Step 10
Cover the pot partially, then move to the oven and bake for 2 1/2 to 3 hours. Remove it from the oven twice during the cooking process to give it a good stir, then return it to the oven still partially covered.
Step 11
After the stew has finished cooking, cautiously remove from the oven, then season with salt and pepper, to taste.
Step 12
Serve with mashed potatoes and garnish with parsley, if desired.
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This recipe is delicious, yet guilt-free. Try it with a sandwich for a light lunch.
Broccoli’s nutty, yet sweet, flavor is enhanced by roasting or grilling with a small amount of oil and seasoning. It is a nutrient-dense food full of potassium, protein, fiber, and vitamins C and B-6, making it an excellent choice for plant-based diets or to balance out a grilled meat.
Yield : 4 servings
Ingredients
2 cups broccoli florets cut into bite sized pieces
¼ cup diced red onion
¼ cup raisins
¼ cup walnuts
Dressing
¼ cup yogurt
1 tbsp mayonnaise
2 tbsp honey
Instructions
Combine broccoli, onion, raisins, and walnuts in a bowl. Stir dressing ingredients together until smooth; pour over salad and toss.
Refrigerate until ready to serve. This salad keeps well in the fridge for a few days.
This simple, tasty fall salad recipe can be whipped up in 20 minutes or less. It can be served by itself for a light lunch, or topped with grilled fish, roasted chicken, or grilled tofu for a more substantial meal.
White Bean and Arugula Salad: This quick and easy salad recipe is packed with protein and nutrients. Tossed in a zippy mustard dressing, it comes together in no time with the aid of canned beans. If you’re meal planning for the week ahead, the bean mixture can be made in advance and kept refrigerated for a few days.
Here’s how to make this quick and easy fall salad.
White Bean and Arugula Salad
Yield: 2-4 servings Total cooking time: 15 minutes
Ingredients
1 lemon, zested
2 tablespoons lemon juice
2 tablespoons olive oil
1 tablespoon brown mustard
1 teaspoon sugar
½ teaspoon kosher salt
1 15-ounce can white cannellini beans, drained and rinsed
In a medium bowl, whisk together lemon juice and zest, olive oil, brown mustard, sugar, and salt. Add beans, shallot, and olives, tossing to combine. Arrange arugula leaves on individual plates or a serving platter. Sprinkle with croutons. Spoon bean mixture over arugula; top with shaved Parmesan. Serve immediately.
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We are currently in the middle of our 2021 autumn roadtrip out west to visit our new grandson, Carter.
A few days ago, we spent an afternoon at the Southwest Arizona-Sonoran Desert Museum in Tucson. The next day we visited the Casa Grande National Monument south of Phoenix in Coolidge. Last night we attended a John Fogerty concert at Talking Stick Resort in Scottsdale, Arizona.
Fogerty of CCR fame. Us at SW Desert outdoor Museum in Tucson.
Along the way, I found a recipe for apple fritter pull-apart bread that is made with delicious and delicate a sweet yeast dough and sugary, buttery diced apples that are caramelized.
The dough is rolled out, topped with the diced apples and then sliced in squares, stacked in groups of four, and just stuffed into the pan. This recipe is just downright fun. The pan went into the oven, and an hour later, sitting before me were apple-laced slabs of heaven ready to be pulled apart and devoured! You can make this with the homemade dough recipe below or you can make it with refrigerated croissant dough. Just promise me you’ll make it!
Ingredients
• 3 containers refrigerated croissant dough, rolled out into one solid rectangle or homemade dough below
For the dough
• 3 cups flour
• 1 package yeast
• 1/2 teaspoon salt
• 1 cup brown sugar
• 1/4 cup water
• 1 egg, beaten
• 3/4 cup milk
• 1/4 cup butter (I used Kerrygold Triple
butter)
For the filling
• 6 large crisp apples, peeled and diced
• 2 tablespoons fresh squeezed lemon juice
• 1 cup brown sugar
• 1 teaspoon vanilla
• 2 tablespoons butter
• 1 teaspoon cinnamon
• 1 tablespoon cornstarch
For the glaze
• 1 cup powdered sugar
• 3 to 4 teaspoons milk, half and half, or water
Directions
Preheat oven to 350 degrees. Grease 9-by-5-inch bread pan.
In a skillet, cook apples, lemon juice, brown sugar, vanilla, butter, cinnamon and cornstarch until mixture is thickened. Set aside to cool.
Heat the milk in a small saucepan until it bubbles; remove from heat. Add the butter and stir until melted; set aside.
Put flour, yeast, brown sugar and salt in a bowl, mix well.
Add the water, egg and milk/butter mixture.
Mix until dough forms into a ball, kneading for about 5 minutes.
On a floured surface, roll dough into a rectangle.
Evenly spread apple mixture over dough.
Cut dough into even 3-inch squares.
Stack four squares onto each other with spatula. Stack them side by side in pan until piles are used up. Bake 50 minutes. If top gets too brown, place foil over top and continue to bake. In a bowl, mix together powdered sugar and milk, cream or water until smooth.
Remove bread from oven and pour on glaze. Pull apart and enjoy!
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Avocados have a high good fat content and a low carbohydrate content.
They’re completely healthy to consume on keto and other low-carbohydrate diets.
They can be iced to ensure there is plenty on hand.
It just has one flaw. The avocado browns really. quickly! It varies from the apple, which can sit in a corner without changing color.
After purchasing an avocado, place it in the refrigerator for 24-48 hours to allow it to brown. The culprit is, of course, oxygen.
When the avocado is exposed to sunlight, it quickly begins to oxidize. Its skin is made up of oleic acid and linoleic acid, and it has a low carbohydrate content.
You should select these fruits before you eat them.
We will find phenolic compounds within the substance, and as they come into contact with oxygen, the rotting process begins. The precise method is in charge of adjusting the hue of the apples. As a result, you can buy the avocado whole so that you have some time before the discoloration begins.
Another method for slowing the undesirable process is to use lemon juice in the avocado or guacamole.
Before you freeze this fruit, you should be aware of a few tips and tricks. Let us not forget that if we cut the fruit in half, the other half should be wrapped to delay the discoloration.
What is the best way to freeze avocados?
Step one Determine whether you want to freeze it whole or in bits. You can freeze six halves or three whole avocados in one storage baggie.
To begin, peel off the skin and remove the pit from the fruit.
Step two Lemon juice should be used to avoid browning.
Step three If you’re going to freeze half of them, place them on a plate to flash freeze.
Why?
Since the avocado is quite mushy, it can not be processed into a food sealer if it is to remain whole. After an hour, remove the avocados and put them in a storage container.
Ensure that all oxygen has been removed so that oxidation does not occur.
This fruit can be stored in the freezer for up to two years.
You must do the flash freeze cycle if you wish to freeze them in cubes.
Top of the list is the highly nutritious fruit loaded with monounsaturated fat that improves healthy blood flow throughout your body and enhances your brain health. The monounsaturated fats in the fruit can help fight off inflammation in the body and reduces your risk of several chronic health conditions associated with inflammation.
Apart from healthy fats, avocados are loaded with minerals, vitamins, and fiber that plays an integral part in maintaining your overall health and well-being.
Leafy Greens
Next on the list are dark green leafy vegetables, including spinach, kale, collard greens, and swiss chard. Dark green leafy vegetables are a great source of nutrients, including calcium, zinc, folate, magnesium, and iron. They are also loaded with vitamin C and fiber that play a significant role in maintaining your immunity and digestive health.
Another reason leafy greens make it to the list of superfoods is that they can reduce your risk of developing chronic health conditions, including type 2 diabetes and cardiovascular diseases. They are also rich in anti-inflammatory compounds, carotenoids, which help protect against certain types of cancer.
If you don’t enjoy the distinct taste of leafy greens, you can get creative and find out ways to make some interesting soups, salads, and curries using leafy green vegetables.
Berries
As we share a list of nutritionally rich superfoods, how can we not include berries?
It doesn’t matter whether it’s raspberries, blueberries, strawberries, or cranberries, berries of all types are a nutritional powerhouse. They are packed with antioxidants, fiber, and compounds that can keep your mind and body strong and healthy.
The powerful antioxidants can play a significant role in maintaining your cardiac health and fight against other inflammatory conditions such as arthritis and even cancer. Moreover, regular use of berries can help improve memory and reduce the risk of Alzheimer’s and dementia.
Whether you want to enjoy them as your favorite smoothie or as part of your breakfast, make sure you add this superfood to your diet every day and live a healthier life.
Green Tea
While it’s a lightly caffeinated beverage, green tea makes it to the superfood list because of its health benefits and medical properties. Green tea is loaded with antioxidants and plant compounds which have strong anti-inflammatory effects. It is due to the antioxidants that green tea can protect against several chronic health conditions, including diabetes, heart diseases, and even cancer.
Research also indicates that the combination of antioxidants and caffeine in green tea makes it an effective drink that can help you lose weight/maintain a healthy weight.
Fatty Fish
Fatty fish such as sardines and salmon are incredibly nutritious and hence a superfood you should add to your diet. Fatty fish are packed with healthy fats, protein, potassium, vitamin B, and selenium. They are also a great source of omega-3 fatty acids that provide a wide range of health benefits and also help reduce inflammation which is a leading cause of several chronic health conditions.
Moreover, by including fatty fish in your diet, you can also maintain a healthy heart and a healthy weight.
However, try to limit fatty fish consumption to two to three servings a week, as too much of it can have a few potential drawbacks for your health.
Nuts and Seeds
Nuts and seeds are excellent sources of protein, but they offer a lot more. Nuts such as hazelnuts, walnuts, almonds, and pecans are loaded with monounsaturated fats that help you maintain a healthy heart. Moreover, they are loaded with plant compounds that can have an anti-inflammatory effect on your body. While they are loaded with calories, some types of nuts can also help you lose weight if you include them as part of a healthy diet.
Similar to nuts, seeds are also loaded with healthy fats and proteins. Flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds are nutritional powerhouses that are packed with antioxidants and plant compounds that allow you to stay healthy and happy.
Oranges
Packed with vitamin C, oranges are a must-addition to your diet. They boost your immunity and fight off inflammation in the body. With a regular dose of oranges in your diet, you can enjoy healthy and radiant skin regardless of your age.
Whole Grains
Whole grains may be last on this list, but that doesn’t affect their significance. An excellent source of fiber, whole grains also contain proteins, minerals, vitamins, and plant compounds that help you lower your cholesterol and protect against cardiovascular diseases and other chronic conditions.
Replace your bread with a bowl of oatmeal for your breakfast that contains more protein and fiber. It will not only keep you full for longer but will also bring in some amazing health benefits. It might come as a surprise that popcorn is a whole grain, so instead of the sugary snacks, try popcorn.
We supplement these super foods with highest quality products from Green Pasture. It’s worthwhile to visit their website to understand why.
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