Eat to Health
PN Online keeps going with immunity boosters to help keep your health in check
June’s Health Smarts article (p. 54) featured immunity boosters to keep your health in check. We took the foods suggested by nutritionists Kylie James, CNP and Joanne Smith, CNP and put them to use in delicious, healthful recipes.
Thymus Support: Simple Stir Fry
The thymus is a gland that produces antibodies and T cells, both play an important role in keeping you healthy. The vitamin B6, vitamin C and zinc found in this recipe will keep your thymus working properly.
1 tablespoon sesame oil
6 shrimp, deveined, shell removed
¼ cup chopped broccoli
¼ cup sliced bell peppers (red, yellow, orange, green or a mix)
¼ cup sliced white mushrooms
¼ cup sliced carrots
2 cloves garlic, minced
1 teaspoon minced ginger
1 tablespoon soy sauce
1 teaspoon rice wine vinegar
1/3 cup cooked brown rice
- Heat the sesame oil in a pan on the stove over medium-high heat. Add the cleaned shrimp and cook until pink.
- Add the broccoli, peppers, mushrooms and carrots and cook until tender.
- Add the garlic and ginger, cooking just until aromatic.
- Toss the mixture with the soy sauce and vinegar and serve over cooked brown rice.
Spleen Support: Green & Red Salad
The spleen plays a major role in immunity by producing white blood cells, destroying bacteria and cleaning the blood. Recipes high in produce, like this salad, gives the spleen the boost it needs.
1 cup chopped lettuce
½ cup watercress
2 radishes, sliced
1 tomato, chopped
1 tablespoon olive oil
1 teaspoon red wine vinegar
1 clove garlic, minced
Salt and pepper
3 ounces of cooked turkey breast
- In a large bowl combine lettuce, watercress, radishes and tomato.
- In a separate bowl, combine the oil, vinegar and garlic. Pour over vegetables, season with salt and pepper to taste and toss.
- Top with cooked turkey and serve.
Antioxidant Immune Support: Power Smoothie
Antioxidants found in many fruits and vegetables, especially berries, have been known to help keep the immune system as a whole healthy. This power-packed smoothie will kick-start you into healthy living.
1 cup chopped flat leaf kale
¾ cup frozen mixed berries (strawberries, blueberries, raspberries and/or blackberries)
¾ cup apple juice
- Place all ingredients in a blender and blend on high speed. Stir with a spoon and continue to blend until smooth (if the mixture isn’t blending down well, add a little more juice).
Eat to Health
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