My favorite cutting boards are the brand Epicurean.
—-
Our immune systems are dependent on how we treat our bodies, including what we put into our bodies. Eating a diverse whole food-based diet will help your immune system stay strong. Some of my favorite immune-boosting foods include citrus, dark leafy greens, garlic, ginger, turmeric, sweet potatoes, legumes, mushrooms, fresh herbs like cilantro and parsley, nuts, seeds, oats
Garlic contains a potent compound called allicin that helps to strengthen your immune cells and fight off infections. It has a long history of use for infections -- it’s even been referred to as “Russian penicillin”. To get the most out of garlic, eat it raw or press then rest. Garlic- in pesto guacamole other sauces
Turmeric - The curcumin in turmeric gives it that yellow/orange color and also has anti-inflammatory and antioxidant superpowers. Combine it for black pepper – this helps it activate and absorb. Indian dishes and smoothies.
Dark Leafy Greens Leafy greens, like kale and spinach, have tons of vitamin C, which may reduce the length of symptoms of a cold and is a powerful antioxidant that your immune cells need to function optimally.
Citrus Lemon, lime, grapefruit and orange this winter for a good dose of vitamin C. The lemony kale salad we’re making today – and all of our dishes. Start your day with a glass of warm water with fresh squeezed lemon juice for both digestion and immune support.
Nuts Almonds, hazelnuts and walnuts are an excellent source of vitamin E and zinc. These two nutrients are essential for having a strong immune system. Zinc deficiencies have been linked to an increased susceptibility to infection (1). Hazels and pine nuts
Sweet potatoes Sweet potatoes get their orange color from a nutrient called beta-carotene, a precursor to vitamin A. Carotenes enhance the function of our white blood cells, which fight of infections (1). We love simply roasting up sweet potatoes, baked for baked potato bar, or whipping up Sweet Potato Hummus. Hasselback sweet potatoes w garlic slices
Fatty fish Salmon and sardines are packed with healthy omega-3 fats that help to reduce inflammation and promote better immune function. They are also a great source of vitamin D during these gloomy months.
Legumes Legumes, like lentils, chickpeas and black beans, are nutrient powerhouses. They are loaded with protein, zinc and vitamin E to name a few! We love making our Slow Cooker Beef and Lentil Minestrone, the perfect freezable or make ahead meal.
Fresh herbs Make sure to add some fresh cilantro and parsley to your meals. These herbs help to remove toxins from the body so that our immune system can work harder on fighting off infections.
Oats Oats are rich in beta-glucan, a polysaccharide that your immune cells need to fight off infections. Oats are also rich in zinc and selenium, two important nutrients for immune function.
Some important nutrients for a strong immune system include
Vitamin C - citrus, tomatoes, strawberries and -
Sweet peppers - we'll use today in a Romesco Sauce
Broccoli has a lot of vitamins A, C, and E, fiber and other antioxidants. It’s one of the healthiest vegetables. Cook as little as possible to retain nutrients.
Spinach - also packed with antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti-nutrient
Vitamin A- helps the heart, lungs, kidneys and other organs work properly - spinach, sweet potatoes, carrots
Vitamin D - helps build and maintain strong bones by helping the body absorb calcium - uv-light exposed mushrooms like button and portobella, eggs
Vitamin E - This powerful antioxidant is key to a healthy immune system. It fights off invading bacteria and viruses while helping widen blood vessels to prevent blood clots. Vitamin E is important in regulating and maintaining immune system function. It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. A half-cup serving per day of almonds or hazelnuts, sunflower seeds, peanuts - packed with the vitamin and also have healthy fats. Avocados and dark leafy greens also have high amounts of vitamin E.
Vitamin B6 - Plays an important role in immune function and is needed for more than 100 enzyme reactions involved in metabolism - shiitake mushrooms, chickpeas, bananas, squash, hazelnuts
B12 - helps keep the body's nerve and blood cells healthy and helps make dna - salmon, tuna, beef, chicken, eggs, milk
Zinc - helps immune system fight invading viruses and bacteria mushrooms
Iron - helps make hemoglobin, a protein in red blood cells that carries oxygen throughout the body, and myoglobin, which provides oxygen to muscles - lentils, potatoes, dark chocolate
Copper - used to make energy, connective tissues and blood vessels, and to help maintain the nervous and immune systems - shiitake mushrooms, potatoes, cashews, dark chocolate,
Folate - needed to make dna and other genetic material -spinach, asparagus, avocado, broccoli, peas
Selenium - protects the body from infection and damage caused by free radicals - crimini and portabella mushrooms, brazil nuts
Here are some meals that integrate immune boosting foods
Sweet potato curry with spinach, mushrooms, fish or legumes, garlic, ginger, lime, cilantro
Dal (click on “Dal and scroll down to find recipe) w sweet potato, lime, ginger, garlic - simple dal - just dice up sweet potatoes and add to pot at beginning, add dark leafy greens at the end
Immune Boosting Smoothies - ginger, turmeric, greens, citrus, basil
Spinach and Herb Frittata with sweet potatoes and garlic
Steelcut Oatmeal or overnight oats
Thai noodle Salad w tons of herbs, turmeric, ginger, garlic
Sweet Potato Hummus - garbanzo beans, sweet potato, lemon, garlic
Garlicky Guacamole, Pesto
Crispy Lentils with Spinach, Pine Nuts & Golden Raisins
Serves 4-6
1 cup dry brown lentils
1/3 cup pine nuts
1/3 cup dried golden raisins
1 tablespoon extra virgin olive oil
2 garlic cloves, thinly sliced
6 cups spinach, roughly chopped
juice of ½ lemon or 1 teaspoon sherry vinegar
Salt and freshly ground black pepper
Pour the lentils into a medium pot and sift through them, removing any debris. Rinse the lentils with water and drain, then place them back into the pot and cover them with 2 inches of water.
Bring the lentils to a boil, then reduce to a simmer and cook for about 15 minutes, until the lentils just become tender. Drain the lentils well in a colander, then spread them in an even layer on a clean dish towel. Roll the lentils up in the dish towel to remove any excess water.
While the lentils are cooking, prepare the other ingredients.
Preheat the oven to 300 degrees. Place the pine nuts on a baking sheet in an even layer and bake until golden brown, about 8-10 minutes. Remove from the oven and set aside.
Soak the raisins in a small bowl of boiling water for 10 minutes, until soft, then drain and set aside.
Heat the oil in a large skillet over medium heat. Add the lentils and the garlic and cook, stirring frequently, for about 8-10 minutes, or until the lentils become crispy, then transfer to a large plate or sheet tray in an even layer and set aside.
Add the spinach and lemon juice to the skillet and cook, stirring frequently, until the spinach wilts, about 3-4 minutes. Remove from the heat and mix in the pine nuts and golden raisins and season with salt and pepper to taste. Divide among serving plates and top with crispy lentils.
· Soak the raisins in a flavored liquid, like sherry wine
· Tear crusty loaf of bread into crouton size pieces. Sauté in olive oil until golden and toss into the dish to serve.
· Use dried currants, chopped dried figs or chopped dates instead of golden raisins.
· Use a different green, or a combination of greens, like Swiss chard and kale.
· Add bacon.
· Use sherry vinegar instead of the lemon.
· Use chickpeas instead of lentils
Romesco Sauce
Makes around 1 ½ cups
2 roasted red peppers, cored and seeded
1 dried Ancho pepper (or 2 teaspoons powder), rehydrated in hot water until soft, cored and seeded
1-2 garlic cloves
2 teaspoons sweet smoked paprika
1 Jalapeño pepper or less
1/2 cup toasted hazelnuts and/or toasted almonds
1 tablespoon lemon juice
¼ cup olive oil
Sea salt and freshly ground pepper
Place all of the ingredients except for the oil, salt and pepper in the food processor and puree with ¼ cup of water. With the machine running, slowly add the olive oil through the feed tube and process until the sauce thickens. Season with salt and pepper.
Cover and refrigerate for a few hours to allow the flavors to blend. Let stand at room temperature for 30 minutes before serving.
Lemony Kale Salad - from Cook With What You Have
- Could add grapefruit or orange segments
Serves 4
1 bunch kale, dinosaur kale is my favorite but any kind will work
Zest of half a lemon
2/3 cup bread crumbs, fine, coarse, whatever you have
Dressing:
2 cloves garlic, minced and mashed with the side of chef’s knife with some salt into a paste or put through a garlic press
Juice of 1 lemon, about 2 tablespoons (start with a little less if you’re like it less bright, see headnote)
1/4 – 1/2 teaspoon salt
Freshly ground black pepper
1 teaspoon Dijon-style mustard
4 tablespoons + 2 teaspoons olive oil
1. Remove the ribs from the kale unless the ribs/stems are very tender. I do this by holding the stem end and then pinching and pulling the leaves down the stem.
2. Stack the kale leaves and cut them crosswise into very thin strips with a sharp knife. Put them in a serving bowl and add the lemon zest.
3. Shake the dressing ingredients together in a jar or whisk together in a small bowl and pour 3/4 of it over the kale and mix well. Let sit for a few minutes or up to an hour.
4. Put 2 teaspoons oil in a small skillet over medium-high heat and add the bread crumbs and a pinch or two of salt. Toast, stirring often until toasty smelling, a shade darker and crispy. Add to salad and toss again. Taste and adjust with more dressing, as needed.
Roasted Maitake and Chanterelle Mushrooms
Preheat the oven to 425. Tear the mushrooms into bite sized pieces then coat with avocado oil, grapeseed oil, extra virgin olive oil or coconut oil and spread in an even layer on a baking sheet. Sprinkle with sea salt and freshly ground black pepper if desired. Cook ,stirring once or twice, for 8-10 minutes, until the mushrooms are cooked through and crispy around the edges.