Before we get started with part two of the "Foods for the Immune System" blog, we have listed a few Yogurt Fusion public announcements:
Season's Greetings from Yogurt Fusion!
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Kale is also considered a superfood. It is a wildflower and is very high in antioxidants. It is also full of beta carotene and contains a type of phytonutrient that appears to lessen the occurrence of a wide variety of diseases including cancers, specifically breast and ovarian, as it is rich in vitanins K and C and rich in calcium.
Scientists believe the phytonutrients in kale trigger the liver to produce enzymes that neutralize disease-causing substances. Other foods with similar properties and benefits are swiss chard, spinach, cabbage, and brussel sprouts. Kale grows deep in the dirt so it should be washed thoroughly. It is best when steamed so that it retains its nutrients. Below is a recipe for Kale, and an important immune boosting food, Pumpkin.
Kale and Pumpkin with Penne
- 1 small pumpkin (or favorite gourd)
- Olive oil
- Salt, pepper
- 2 garlic cloves, minced
- 8 cups (5 oz) coarsely chopped trimmed kale
- 1 cup vegetable broth
- 1/4 teaspoon crushed red pepper
- 1/4 teaspoon nutmeg
- 4 cups hot cooked penne
- 1 cup shredded Parmesan cheese
- 1. Place pumpkin on a baking dish, drizzle with olive oil and sprinkle with salt and pepper.
- 2. Bake in a 350 degree oven for 30 minutes, or until tender.
- 3. Heat oil in a Dutch oven over medium-high heat. Add garlic, cook 1 minute. Add kale and broth, cover.
- 4. Cook 5 minutes. Stir in salt, pepper, and nutmeg.
- 5. Stir in the prepared pumpkin and pasta, tossing gently. Sprinkle with cheese. Serves 4 - 6.
Salmon contains omega-3 fatty acids which reduce inflammation and fight against microbial infections. It is a rich source of selenium, which helps prevent cell damage, and contains several B vitamins.
Immune cells need omega-3 fatty acid compounds and amino acids found in some animal proteins. Sockeye salmon in particular, provides these, plus vitamins and minerals essential to metabolic balance. Salmon's beneficial fats lower cholesterol to maintain cardiovascular performance as well. Iron, zinc, selenium, copper and magnesium are immune-related minerals.
Foods rich in these nutrients boost the immune system by supplying antioxidants. Fish and shellfish deliver all of these minerals. Salmon also has been found to improve circulation, increase the ratio of good to bad cholesterol and can reduce the risk of cancer. Other foods which contribute these and other necessary components are garlic and almonds.
The immune system protects the body by fighting off disease-causing microorganisms. Immune-boosting superfoods often contain antioxidants, provide necessary vitamins, minerals, nutrients, and are present in each food group.
Their ingredients help remove waste, toxins and damaging free radicals while aiding nutrient absorption. Look for these foods in grocers and find them in abundance this time of year - Garlic, Bell Peppers, Tea, Broccoli, Pumpkins, Yogurt rich in probiotics, Apples, Pomegranates, Kale and Salmon. All greatly assist in boosting healthy Immune Systems.
- Lemon slices
- Salmon fillets
- Salt, pepper
- Olive oil
- Dill, freshly chopped if desired
- White wine
- 1. Place 2 lemon slices on a piece of aluminum foil and top with a Salmon fillet. Each salmon fillet should have its own bed of citrus
- 2. Season each fillet with salt and pepper. Meanwhile, blend together olive oil and some dill for additional flavor and moisture.
- 3. Spread on top of each fillet and then drizzle with the wine. Fold the aluminum foil making a tented and well sealed bundle
- 4. Bake Salmon bundles in a 400 degree oven for 10-15 minutes.
- 5. Squeeze fresh juice on top, garnish with remaining dill, and serve.
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