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Healthy Calendar Diabetic Cooking Article
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Immune Boosters - Feeding your Immune System
from:As we approach cold and flu season, it's time to take some steps to give your family a health boost to fend off whatever may be floating around out there.
Our immune system acts as our defense against all sorts of illnesses. Immune cells devour bacteria, fungi and other nasty abnormal cells. About 70% of our bodies' resources go towards supporting our immune system. If you or your kids are catching frequent colds, feeling rundown and listless, or taking a long time to recover from an illness or injury, it’s likely that the immune system is compromised.
The health of our immune system is greatly impacted by dietary habits. Fats and highly refined foods harm the immune system -- only one teaspoon of sugar can inhibit the immune system for up to six hours. Likewise, healthy foods rich in certain nutrients will strengthen the immune system.
The most commonly known nutrient is vitamin C, which is both antiviral and antibacterial. Foods that contain vitamin C include broccoli, citrus fruit, sweet peppers, leafy greens, mango and cantaloupe. Fresh parsley, which is readily available year round, is an excellent source of vitamin C as well as vitamin A. Both vitamins are anti-oxidants that can help prevent many diseases. Beta carotene, which our bodies convert into vitamin A, stimulates and enhances our immune response and is found in carrots, leafy greens, and squash.
Zinc is another nutrient needed to keep healthy and strong. Nutritionally, we get zinc from eggs, mushrooms, spinach, nuts, pumpkin and sunflower seeds, and whole grains. Nuts, seeds and whole grains also supply us with another antioxidant, vitamin E. Onions, ginger and garlic are used mostly as seasonings; however, they also stimulate the immune system.
Getting kids onside
It’s clear that a varied diet of whole foods is an excellent way to protect ourselves and our families from the ills of the season. By making fresh fruits and vegetables available throughout the day, parents can be assured that kids are getting what they need to keep their bodies healthy and strong.
Encouraging fussy eaters to try new foods can be tricky (unless it’s something they see marketed during their favorite TV program). However, it is up to parents to insist on kids having fruit and vegetables at each meal or as snacks and to ensure that this happens. The choice as to what specific variety they have and how to have it may be left to them. Some kids will tolerate fruits and veggies in foods like soups, casseroles or baked goods while others prefer to have them on their own. Making a game of trying new foods and coming up with creative ways to present and serve them may make experimenting more appealing and fun. Even parents may benefit from an increased focus on increasing their knowledge and consumption of healthier foods in their diets. It’s hard to teach what you don’t model. So why not turn your next grocery shopping experience into a family adventure in the produce aisle. [need to talk about some good ways to get all these vitamins into kids in wintertime]
Here are a couple of immune boosting recipes from my Thirteen Moons Vegetarian Cookbook.
Broccoli Sunflower Soup
Even fussy eaters like this soup, which is so easy to prepare. The creamy texture comes from the ground sunflower seeds rather than dairy. Miso is a fermented soy product found in health foods stores.
4 c. broccoli, chopped (about 1 bunch)
2 c. water
1 tbsp light or yellow miso
1/4 raw shelled sunflower seeds
2-3 cloves garlic
1/4 c. onions, finely chopped
1/2 tsp dry oregano
black pepper to taste
Wash and chop the broccoli and onions. Cook the broccoli and onions in water, covered, until tender and bright green. Grind the sunflower seeds in the blender into a fine powder. When the broccoli is done, put it and the cooking water plus the rest of the ingredients in the blender with the ground sunflower seeds and puree. Serve immediately. You may add some hot pepper sauce, yogurt or fresh parmesan cheese when serving. Serves 4.
Parsley & Pumpkin Seed Dressing
Parsley is not just a garnish - it is rich in vitamins and aids digestion. This delicious bright green dressing screams fresh. Use on your favourite salad combo.
1 bunch fresh parsley (3 cups chopped)
1/4 cup raw pumpkin seeds (lightly toasted)
1/2 cup water
1/2 tsp. Sea salt
21/2 tbsp. lemon juice
1 clove garlic
1-2 tbsp. sunflower oil
Wash and chop the parsley discarding tough stems. Put all ingredients into a blender and blend until smooth.
Louise Racine is a nutritionist and vegetarian cookbook author of Thirteen Moons Vegetarian Cookbook who operates Thirteen Moons, a wellness retreat for women, northeast of Toronto, Ontario Canada. For more info on services and program offerings, go to http://www.thirteenmoons.ca
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