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Recipes

One Pot Immune Boosting Recipe

Building your immune system is easy with my one-pot meal that includes foods like spinach, northern beans, garlic and olive oil sauteed together.

Recipe:

2 small heads of garlic cloves
1/2 of a small onion
1 TBS EVOO – extra virgin olive oil
Salt and Pepper to taste
1 bag of baby spinach
1 can of great northern beans
Grated Pecorino cheese

Instructions: Heat up EVOO on medium heat for a few minutes and then add garlic and onions with salt and pepper until browned lightly. Then add drained can of great northern beans and cook on low heat for 3 minutes. Lastly, add the whole bag of baby spinach and sautee until spinach is wilted. You can add this on top of WG pasta or any other grain of choice or just eat alone. Sprinkle with grated pecorino cheese to taste. Enjoy!

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Recipes

Healthy Immune Boosting Taco Salad

Ingredients:

SERVES 2

1lbs of ground turkey
1/4 small onion
1 tsp olive oil
1/2 can of great northern beans
1/2 jar of salsa
2 heads of romaine lettuce
1/4 bag of sliced red cabbage
2TBS of sharp white cheddar cheese
1 avocado
1 tsp of lime juice
2TBS chopped onion
salt and pepper to taste
Blue corn chips

Instructions:
Heat a pan with olive oil and saute onions for 3 minutes. Once cooked down add ground turkey and let cook for 10 minutes, while constantly stirring. Add great northern beans and salsa and continue to cook for 5 minutes. While that is cooking prepare guacamole by scooping avocado out into a small bowl and adding in 2 TBS of chopped onion along with lime juice and salt and pepper to taste. Build a plate with romaine lettuce as a base with red cabbage and turkey mixture on top. Dollop guacamole on top and sprinkle cheddar cheese on top and place blue corn chips around the plate. Enjoy!

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Recipes

One Pot Meal – Full of Immune Boosting Foods!

Ingredients:

1lbs. Boneless Chicken cut into chunks
1TBS. Olive Oil
1 bag of frozen broccoli florets
6 mini red bell peppers – sliced into circles
1 small onion diced
2 garlic heads diced

Instructions: Heat a large frying pan with olive oil on low-medium heat for 2 minutes and then sautee onion and garlic for 5 minutes. Add in uncooked chicken and cook for 15 minutes on LOW heat- continually stirring. Finally, add the bag of broccoli florets and continue to cook for 5 minutes. Serve and enjoy!

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Articles

Foods to Stock Up on During COVID19

You may be finding it challenging lately to purchase the right mix of healthy foods during this pandemic. I wanted to put together a list of food sources you can stock up on that are healthy and easy to incorporate into any meal plan without being perishable:

  • Canned Beans – lentils, great northern, chickpea, black beans – try to use low sodium versions and rinse with water
  • Brown Rice
  • Quinoa
  • WG pasta or chickpea pasta like Banza
  • Egg noodles
  • Oatmeal
  • Peanut butter or any nut butter
  • Any nuts such as – Almonds, Walnuts, Pistachio, Pecans, Cashews
  • Soups- low sodium versions
  • Stocks – Chicken, vegetable, beef
  • Maple syrup, Honey, Agave
  • Olive oil, avocado oil or canola oil
  • Canned fish – Tuna, Salmon, Sardines
  • Canned green beans, spinach, etc- try to use low sodium versions and rinse with water
  • Salsa
  • Dried fruits – make sure they are unsweetened and sulfur dioxide-free
  • Granola

*Tip – remember you can combine brown rice with any bean to get a complete combination of proteins!

Let’s not forget that frozen foods are a great option for fresh produce as well…

  • Frozen berries or any fruits
  • Frozen vegetables – any mixture is good – Broccoli, spinach, green beans, asparagus, riced cauliflower, carrots, etc.
  • Frozen long grain rice
  • Frozen meats – Turkey burgers – I love the ones from Trader Joes!