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Recipe: Immune Boosting Winter Smoothie

 

Boy, is it cold outside! Cold outside often coincides with colds inside – winter has long been regarded as cold and flu season and with recent events, boosting your immunity can be a top priority! No one wants to be out sick from celebrations and responsibilities all winter long. Strengthening your immune system and fighting bacteria and viruses can be aided with certain important nutrients included in this cinnamon orange smoothie recipe:

 

Probiotics

Probiotic foods contain the friendly, helpful bacteria that can colonize our intestines to help digest our food, keep us regular, and defend us against harmful bacterial infections. In the case of this smoothie, the yogurt will provide a dose of probiotics.

 

Prebiotics

While probiotics are the foods that contain the helpful bacteria, prebiotics are the foods the bacteria love to eat! Orange juice, especially including pulp, contains these prebiotic fibers that can make our helpful gut bacteria thrive.

 

Vitamin C

Long recognized as one of the key nutrients supporting immunity, vitamin C provides antioxidant benefits and helps to promote the production of your body’s own natural antibodies.

 

Zinc & Vitamin D

Both of these powerful nutrients are associated with lower infection rates, and shorter infections that are less severe. The also can slow viral growth and

 

Lactoferrin

Found in milk and yogurt, this compound boosts your immunity by preventing viral entry into your cells.

 

Propolis

This compound, found in honey, has anti-inflammatory and antimicrobial properties, as well as promoting antibody immune cell production.

 

The foods in this immune-boosting winter smoothie bring all these nutrients together to support your immune system’s function throughout the cold and flu season. The smoothie tastes like chai-spiced oranges and is the perfect complement to your breakfast or as a snack during the day. To make this smoothie a meal, add a frozen banana and a scoop of your favorite plain or vanilla protein powder.

 

Immune-Boosting Winter Smoothie Recipe

This cozy, spiced smoothie contains ingredients high in vitamin C, zinc, selenium, probiotics, and other phytonutrients that slow bacterial and viral growth, reduce inflammation, and promote the production of immunity cells. Let this cozy drink support your immune system all through the winter! Make it a meal by adding 1/2 a frozen banana and a scoop of your favorite protein powder.

  • blender
  • 1/2 cup 1% milk (fortified with vitamin D)
  • 1/2 cup orange juice ((juice of 2 oranges))
  • 1/2 cup plain nonfat Greek yogurt
  • 2-3 tsp orange zest (dried or fresh (zest of 2 oranges))
  • 5 ice cubes
  • 1 1/2 tsp honey
  • 1/2 tsp dried ginger
  • 1/4 tsp basil
  • 1/4 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/4 tsp ground clove

  1. Place all ingredients in blender.

  2. Blend until smooth and enjoy!

Tips

  • This smoothie is a great snack or used as a daily supplement. You can make it a meal by adding 1 frozen banana and 1 scoop of your favorite protein powder.
  • If you make this smoothie regularly, measuring and adding all of the spices can be tedious! To expedite the process, mix 5 tsp each of dried ginger and cinnamon, as well as 2 1/2 tsp each of dried basil, turmeric, and ground clove in advance. For each smoothie, add 1 3/4 tsp of the spice mixture to the remaining ingredients. This mix is enough to make 10 smoothies.

Nutrition facts: 201 calories, 29 g carbohydrate, 17.4 g protein, 2 g fat, 64% RDA vitamin C, 29% RDA selenium, 10% RDA vitamin D, 16% RDA zinc.

Breakfast, Drinks
smoothie

References

  1. Immune-boosting functional foods and their mechanisms: a critical evaluation of probiotics and prebiotics https://www.sciencedirect.com/science/article/pii/S0753332220308180
  2. Network pharmacology of AYUSH recommended immune-boosting medicinal plants against COVID-19 https://www.sciencedirect.com/science/article/pii/S0975947620301078
  3. Immune-Boosting, Antioxidant and Anti-inflammatory Food Supplements Targeting Pathogenesis of COVID-19 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7575721/
  4. Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19? https://www.sciencedirect.com/science/article/pii/S0378512220303467
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Recipes

Strawberry Rhubarb Cookies

 

What’s a better pairing than strawberry and rhubarb? Sweet and tangy, and both ready at the same hopeful time of year – Spring! This seasonal recipe helps you celebrate the return to sun and fresh produce in delightful, high-fiber cookies. An extra bonus? They’re egg-free and very easy to modify to vegan with your favorite plant-based milk!

 

Here I place my pledge to never make you scroll through 24 paragraphs about what I did the day I first made this recipe, 14 variations on the recipe, and how this was my grandmother’s sister’s favorite food. You will find the recipe directly below. Happy cooking!

 

Strawberry Rhubarb Cookies

Quick, easy, and egg-free, these delicious cookies will celebrate the flavors of Spring and can be vegan with a swap to your favorite plant-based milk!

  • 1 cup 1 c. whole wheat flour
  • 3/4 cup oats
  • 2/3 cup raw sugar
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/4 tsp cinnamon
  • 1 Tbsp chia seeds
  • 1/4 cup avocado oil
  • 1/2 cup fat free milk (substitute plant milk for a vegan recipe)
  • 1 tsp vanilla extract
  • 1/2 cup strawberries (stemmed and diced)
  • 1/2 cup rhubarb (sliced into 1/4" slices)

  1. Preheat oven to 350° F (175° C).

  2. In a large bowl, mix flour, oats, baking soda, baking powder, cinnamon, and chia seeds until well blended.

  3. In a separate bowl, combine oil, milk, and vanilla extract.

  4. Stir wet ingredients in to dry ingredients and mix well.

  5. Fold in diced strawberries and sliced rhubarb.

  6. Place in 2 Tbsp dollops on a cookie sheet 2" apart. Bake for 22-25 mins or until center is no longer gooey.

Each cookie contains 15.7 g carbohydrate (7% DV), 1.7 g protein (2% DV), 3.6 g fat (7% DV), 1.5 g fiber (6% DV), .4 g saturated fat (0% DV), 8.1 g sugar, and .1 g omega 3 (12% DV).

 

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Recipes

Chimichurri Salmon

 

This delicious chimichurri salmon recipe could hardly be easier to make, and the herby, aromatic sauce takes plain ol’ salmon several notches up the flavor scale. Celebrate the fresh leafy green herbs of Spring with this powerfully anti-inflammatory dish. Follow it up with some Strawberry Rhubarb Cookies to harness the delicious flavors of the season!

 

Here I place my pledge to never make you scroll through 24 paragraphs about what I did the day I first made this recipe, 14 variations on the recipe, and how this was my grandmother’s sister’s favorite food. You will find the recipe directly below. Happy cooking!

 

Chimichurri Salmon

Anti-inflammatory and bursting with flavor, this Spring seasonal recipe will not disappoint and is so quick and easy!

  • 3 Tbsp apple cider vinegar
  • 1 Tbsp dijon mustard
  • 3 whole garlic cloves
  • 1 1/2 cups fresh parsley (loosely packed)
  • 3/4 cup fresh basil (loosely packed)
  • 3/4 cup fresh mint (loosely packed)
  • 3/4 cup fresh cilantro (loosely packed)
  • 1/2 cup olive oil
  • salt and pepper (to taste)
  • 1 full side salmon

  1. Preheat oven to 350°F (175° C).

  2. Place all ingredients except salmon in blender and blend until well-mixed.

  3. Using a spoon or rubber spatula, spread sauce evenly over side of salmon.

  4. Bake for 30 minutes, or until salmon flakes easily and is opaque all the way through. Cut into fillets and serve.

Each serving of this recipe contains 2.8 g carbohydrate (1% DV), 16.6 g protein (22% DV), 9.7 g fat (19% DV), 1.5 g fiber (6% DV), 291 g vitamin K (323% DV), 1785 IU vitamin A (76% DV), 23.2% vitamin C (31% DV), 1 g omega 3 (87% DV).

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Recipes

Twice-Baked Cheddar Broccoli Potatoes

 

 

Twice-baked potatoes are one of the epitomes of comfort food in my mind. These fluffy potatoes could be a meal in themselves – they’re loaded with protein, potassium, fiber, and of course, cheese and bacon. You’ll make use of seasonal broccoli and be wrapped up in cheddar broccoli goodness in this hearty, filling Spring recipe. Follow it up with Strawberry Rhubarb cookies! Mmmm…

 

Here I place my pledge to never make you scroll through 24 paragraphs about what I did the day I first made this recipe, 14 variations on the recipe, and how this was my grandmother’s sister’s favorite food. You will find the recipe directly below. Happy cooking!

 

Twice-Baked Cheddar Broccoli Potatoes

A simple twice-baked potato recipe to celebrate the melding of comfort foods and seasonal broccoli. These fluffy potatoes could be a meal in themselves – they are loaded with protein, fiber, and heart-healthy potassium. Enjoy

  • 4 whole potatoes (medium)
  • 2 Tbsp olive oil
  • 1 head broccoli (medium)
  • 1 cup cottage cheese (fat free)
  • 4 slices cooked bacon (crumbled)
  • 1 cup cheddar cheese (shredded)
  • 5 spring onions (chopped)
  • salt and pepper (to taste)

  1. Preheat oven to 450° F (230° C).

  2. Wash potatoes and pierce each potato a few times with a fork to release steam. Rub potatoes with a small amount of olive oil and sprinkle with salt.

  3. Bake potatoes for 45 minutes. While potatoes are baking, bring a large pot of water to boil.

  4. Cut broccoli into florets and steam or boil broccoli for 5-10 minutes or until tender when pierced with a fork.

  5. Removing potatoes from oven with an oven mitt, carefully cut a slit in the top of each potato. Scoop out the cooked potato flesh and reserve in a bowl. Place empty potato skins on a baking sheet.

  6. Combine potato flesh, cottage cheese, 3/4 c. cheddar cheese, 3/4 of the bacon, 3/4 of the chopped Spring onions, and salt and pepper to taste until mixed through. Fold in cooked broccoli florets.

  7. Fill each potato with the broccoli potato mixture. Top potatoes with remaining cheddar cheese and bacon.

  8. Bake the filled potatoes at 350° F (175° C) for 15 minutes. Top with remaining Spring onions.

Each serving of this recipe contains 447 calories, 47 grams carbohydrate (22% DV), 22 g protein (30% DV), 19.6 g fat (39% DV), 6.8 grams fiber (27% DV), 89% DV vitamin C, 53% DV potassium, 99% DV vitamin A, 157% DV vitamin K, and 14% DV iron.

 

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Recipes

Recipe: 6-Ingredient Strawberry Shortcake Parfait

 

Whether you’re longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine’s Day dessert!

 

6-Ingredient Strawberry Shortcake Parfait

Whether you're longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine's Day dessert!

  • 1/4 cup whipping cream (chilled)
  • 2 tsp sugar
  • 1/4 tsp vanilla extract
  • 2 slices angel food cake (1" thick, cut into cubes)
  • 1/2 cup vanilla pudding
  • 1 cup strawberries (diced)

  1. Chill the bowl of a stand mixer or a separate glass or metal bowl in the refrigerator for 10-20 minutes.

  2. Pour whipping cream into chilled bowl. Mix on medium speed with a stand mixer or hand mixer just until bubbly.

  3. Add sugar and vanilla. Resume mixing until it reaches your desired whipped cream texture. This can take 3-4 minutes.

  4. Layer 1/4 of the cake cubes, 1/4 of the strawberries, and half of the pudding, followed by 1/4 of the cake cubes, 1/4 of the strawberries, and 1/2 the whipped topping in a jar or parfait glass. Repeat for second parfait.

Each serving contains 253 calories, 4 g protein, 11 g fat, 35 g carbohydrate, and 1.6 g fiber. Use these numbers as needed to follow a medical diet – otherwise, and particularly on holidays, use this rule of thumb: enjoy your food and the people you share it with. 🙂

 

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Recipes

Recipe: Dark Chocolate Raspberry Mudslides

 

If you’ve got a chocolate lover in your life (that includes yourself) this is absolutely the dessert for you! Smooth, creamy, fudgy chocolate mousse with a chocolate wafer cookie and some juicy raspberries. Oh, and there’s only 5 ingredients! What’s not to absolutely love? This make-ahead Valentine’s Day dessert will thrill your inner chocolate lover any time of year.

 

 

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Recipes

Recipe: Berry Almond Crisp

Healthy dessert

 

This crisp is so easy to make and so delicious. With just a few ingredients and a few minutes of prep time, you can put a warm dessert that will thaw even the frostiest of hearts. I absolutely love frozen berries – this recipe is made using marionberries frozen from our local berry farm, but you can use any frozen berries you like. Mix it up with several different kinds of berries if your heart desires!

 

Berry Almond Crisp

This crisp is so easy to make and so delicious. With just a few ingredients and a few minutes of prep time, you can put a warm dessert that will thaw even the frostiest of hearts. I absolutely love frozen berries – this recipe is made using marionberries frozen from our local berry farm, but you can use any frozen berries you like. Mix it up with several different kinds of berries if your heart desires!

  • 1/2 cup oats
  • 2 Tbsp brown sugar
  • 2 Tbsp butter (softened)
  • 2 Tbsp almond butter
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 4 cups frozen marionberries
  • 2 Tbsp chia seeds

  1. Preheat oven to 375 degrees.

  2. In a medium bowl, mix oats, brown sugar, butter, almond butter, and spices using a fork or a pastry blender.

  3. Place frozen berries in a 6-qt casserole dish. Sprinkle with chia seeds.

  4. Spread oat mixture on top of berries. Bake for 35-40 minutes or until top is golden and berries are bubbly.

1 serving contains 181 calories, 25 g carbohydrate, 8.6 g fat, 3.9 g protein, 32.6 mg sodium, and 7.3 g fiber.

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