Salmon is a good source of Omega-3 fatty acids, selenium and
vitamin D, which help maintain your immune system. Kale is rich in vitamin
C and glutathione, which are antioxidants that can help protect your body from
damage.
Ingredients
- Four 5-ounce center-cut salmon fillets (about 1-inch thick)
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- ¾ teaspoon salt
- Pinch of black pepper
- 1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
- 1 Honeycrisp apple
- ¼ cup parmesan
- 3 tablespoons toasted slivered almonds
Directions
- Bring the salmon to room temperature 10 minutes before cooking.
- Mix together lemon juice, 2 tablespoons of olive oil and ¼ teaspoon salt in a large bowl. Toss over kale and let stand 10 minutes.
- Cut the apple into matchsticks and add to kale mix with cheese, pepper and almonds.
- Sprinkle the salmon with ½ teaspoon salt and some pepper. Heat 1 tablespoon oil in a large nonstick skillet to medium-high.
- Place the salmon skin-side up in the pan and cook until golden brown on one side. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
- Divide salmon + salad evenly among 4 plates & enjoy!
Yogurt with live and active
cultures contains probiotics, which are the good bacteria that appear to help improve the body’s immune response.
Ingredients
- 1 cup chopped & peeled mango
- 1 cup hulled strawberries
- ¾ cup crushed ice
- ½ cup vanilla low-fat yogurt
- 2 teaspoons minced ginger
- 1 teaspoon honey
Directions
- Purée all ingredients in a blender.
- Pour into 2 glasses.
Beef provides protein, which is
part of the body’s natural defense system. Beef is also loaded with zinc, which
plays a key role in your immune system.
Ingredients
- 1 pound extra-lean ground beef
- 1 chopped green bell pepper
- 1 chopped medium onion
- 2 minced garlic cloves
- 2 (14.5-ounce) chopped can of Mexican-style stewed tomatoes
- 1 (16-ounce) can chili beans
- ½ peeled and cubed small butternut squash, (about 1 ½ cups)
- 1 cup low-sodium beef broth
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons chili powder
Directions
- Cook beef, bell pepper, onions and garlic in a Dutch oven over medium-high heat until meat crumbles and is no longer pink. Drain well.
- Stir in remaining ingredients; bring to a boil over medium-high heat.
- Cover, and simmer on medium-low for 15 minutes, stirring occasionally.
- Serve once squash is tender and chili is thickened.
