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Recipe #7 by our Hy-Vee Dietitians

by Chris Culbertson, posted Oct 31st 2008, 02:49

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

BOOST YOUR IMMUNITY THIS SEASON!

Are you planning on getting a flu or pneumonia shot this season? If so, travel no further than your local Hy-Vee; call me for dates and times. If you opt to skip the flu shot then consider “fighting the flu with a fork this season.” A power-packed diet might be your best defense against wintertime illness. Many foods are naturally designed to bolster your immune system and keep you healthy.

Yogurt - A “bad bug” defender! Yogurt contains beneficial bacteria, more simply known as “good bugs”. In a sense, these “good bugs” prevent the growth of disease-causing bacteria in our intestines and help fight disease. One particular yogurt with the most beneficial bacteria is Stoney Field yogurt located in the HealthMarket. It contains six types of bugs instead of the typical two found in most yogurts. Other good sources of beneficial bacteria include kefir (a fermented drink much like yogurt), and Activia.

Sink your teeth into zinc! Zinc plays a big role in maintaining a healthy immune system and will help keep the sniffles, sneezes and flu bugs at bay. Research has shown zinc shortens the severity and duration of colds. The best sources of zinc are red meat - primarily lean beef, pork and lamb. Peanut butter and legumes are good plant sources of zinc. In other words, in the wintertime, eat more beef (stick to lean).

“C” Ya, flu bug! Vitamin C may not cure the common cold, nor will it prevent the flu. However, once you get sick, vitamin C may shorten the duration and decrease the severity of cold and flu symptoms. Begin at breakfast with a chilled glass of orange juice, a bowl of strawberries or a grapefruit half. At lunch, enjoy a leafy salad topped with tomatoes and broccoli. For dinner, serve up a helping of whipped potatoes or baked sweet potatoes with cooked cabbage on the side.

Don’t overdo it! Research is telling us that habits like good and frequent hand washing, getting a good night’s sleep, and trying to moderate stress in your life can help fight off the flu and other illnesses. Help your family wash, wash, wash those hands many times throughout the day. Learn to say “no” to extra activities when you are feeling overworked, and create space between activities where you can stop and relax.

If you do catch the flu bug, don’t let it spread. Instead, remember what mom always said, “Cough on your cuff, sneeze on your sleeve, and wash your hands, please.”

Mediterranean and Orange Kalamata Salad

Serves: 6

All you need:
6 c. torn mixed salad greens
3 large oranges, peeled, chopped
1 small red onion, thinly sliced
3/4 c. pitted kalamata olives
1/3 c. olive oil
2 tbsp orange juice
2 tbsp balsamic vinegar
1/2 tsp salt
1/4 tsp SPICE ISLANDS ground coriander
1/4 tsp SPICE ISLANDS fine grind black pepper
1/8 tsp SPICE ISLANDS ground cloves
All you do:

Arrange greens, oranges, onion, and olives on individual plates or large platter. In small bowl, combine olive oil, orange juice, balsamic vinegar, salt, coriander, black pepper and cloves for dressing. Whisk until blended. Pour dressing evenly over salad just before serving.

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