When it comes to winter nutrition, keeping your immunity up is priority number 1. Give these recipes a try to keep your family strong this cold and flu season.
Immune Boosting Smoothie Bowl- By Abbey Sharp, RD
Ingredients
- 1/4 cup unsweetened vanilla almond milk
- 1/2 cup plain 0% Greek yogurt
- 1 cup baby spinach leaves
- 1/2 frozen banana diced
- 1/4 avocado diced
- Juice of 1/2 lemon
- 1/2 tsp matcha powder
- 1 tsp honey to taste
- Blueberries
- Raspberries
- Pomegranate seeds
- Goji berries
- Chia seeds
Instructions
- Blend together the milk, yogurt, spinach, banana, avocado, lemon, matcha and honey to taste. Pour into a bowl.
- Decorate your smoothie with blueberries, raspberries, pomegranate seeds, goji berries and chia seeds. Enjoy!
Carrot Garlic & Ginger Soup, By Cheryl Wright, RHN
Ingredients
- 5 cups carrots peeled & chopped
- 900 ml vegetable broth
- 400ml coconut milk
- 1 medium onion chopped
- 30 ml ginger finely chopped
- 2 cloves garlic minced
- 15 ml tablespoon olive oil
Instructions for Instant Pot
- Put ginger, garlic, onion, & olive oil in Instant Pot and use sauté function for 5 minutes.
- Add vegetable broth, carrots.
- Put the lid on, turn vent to 'sealed' and cook on manual high pressure for 5 minutes.
- Do a quick pressure release after time is up.
- Use hand blender until smooth.
- Add in coconut milk and stir until consistent colour.
- Serve immediately.
Instructions for Stove Top
- Cook onion, garlic and ginger in olive oil over medium heat for 5 minutes.
- Add vegetable broth, carrots.
- Cook until carrots are soft (20-30 min).
- Use hand blender until smooth.
- Add in coconut milk and stir until consistent colour.
- Serve immediately.
Quinoa and Bean salad, By Cheryl Wright, RHN
Ingredients
- 1 cup of quinoa
- 1 can black beans (drained and rinsed)
- 1 can chickpeas (drained and rinsed)
- 1 large tomato cut in chunks
- 1/2 green pepper diced
- ½ yellow or orange pepper diced
- 50ml of green onion chopped
- 15ml of diced cilantro
- 15ml of olive oil
- Juice of a lemon
Instructions
- Rinse quinoa under cold water (helps to remove bitter taste).
- Add quinoa to 2 cups of water and bring to a boil over medium heat.
- Reduce heat and simmer until water is absorbed (10-15 minutes).
- Fluff with a fork and put aside until it has cooled down.
- Add rest of the ingredients and toss.
