Foods, Health and Disease, Uncategorized

Boost Your Immunity with a Stir Fry

stirfry

Boost Your Immunity!

Your immune system is your body’s best line of defense against germs

and the viruses that cause the flu.  Bolster it today with this delicious recipe.

 

Garlic is loaded with sulfur containing compounds such as allicin,

which stimulates the multiplication of infection fighting white blood cells

boost natural killer cell activity and increases antibodies.

 

Broccoli, cooked, contains 123 mg of vitamin C,

the top immune system booster, per cup.

 

Mushrooms are super powerful immunity boosters.

Researchers found they enhance the function of cytokines,

which help the body defend against viruses.

 

Ginger is packed with gingerol, a plant compound that fights colds and flu viruses.

Carrots are a top source of beta carotene, which ups the number of infection

fighting cancer and helper T cells.

 

Immune Boosting Stir Fry

In a non-stick skillet, heat 1 tablespoon of coconut oil, sunflower, or healthy oil of choice over low heat.

Add ¼ cup chopped onions.

2 teaspoons of minced garlic

1 teaspoons minced fresh ginger

Cook until golden for 1 minute

Add 1 cup broccoli florets and

1 carrot sliced

Stir fry for 5 minutes

Add ½ cup quartered mushrooms and

2 teaspoons lite soy sauce,

Cover and cook 3 minutes

Remove from heat

Stir in 2 tsp of orange juice, or some orange zest

 

Don’t forget the supplements to help your immune system.  Call us to find out which ones are right for you.

 

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Foods, Uncategorized

Parmesan Roasted Carrots

parmesancarrotts

Parmesan roasted carrots

yield: 8 SERVINGS prep time: 5 MINUTES cook time: 25 MINUTES total time: 30 MINUTES

Ingredients:

 

4-5 cups baby carrots

1/4 cup olive oil

4 cloves (2 teaspoons) minced garlic

3 Tablespoons grated parmesan cheese

1 to 2 Tablespoons panko bread crumbs, optional

3/4 teaspoon kosher salt, more to taste

1/4 teaspoon ground black pepper, more to taste

Chopped parsley, optional

Directions:

 

Preheat oven to 400°F and line a baking sheet with foil. Spray with non-stick cooking spray.

 

Place the olive oil, garlic, parmesan, bread crumbs, salt and pepper in a large zip top bag. Add the carrots and shake until they are well coated. Then spread out onto the prepared baking sheet.

 

Bake for 20 – 25 minutes, or until tender. Toss with a spatula half way through.

 

Remove from oven and serve immediately. Top with fresh parsley if desired.

 

Enjoy!

Health and Wellness Associates

Archived

312-972-WELL

Foods, Uncategorized

Creamy Vegan Potato Salad

Creamy-Vegan-Potato-Salad-1

Creamy Vegan Potato Salad
Yields: 4 servings | Serving Size: 1/2 cup|Calories: 185| Total Fat: 11 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 258 mg | Carbohydrates: 21 g | Dietary Fiber: 2 g | Sugars: 3 g | Protein: 2g | SmartPoints: 6

Ingredients

2 pounds red potatoes (about 5 medium), peeled and cubed
1/2 cup vegan mayo
1 teaspoon Dijon mustard
1 tablespoon whole-grain mustard
1 radish, halved and thinly sliced
1/2 cup thinly sliced cucumber slices
1/4 cup diced sweet onion
1 tablespoon shredded carrots
1 teaspoon sea salt, more or less to taste
1/2 teaspoon freshly ground black pepper

Directions

Add potatoes to a large pot of water, add 1/2 teaspoon salt and bring to a boil. Reduce heat to a low-boil and cook until tender when pierced with a fork. Drain potatoes and allow to cool to room temperature, or about 30 minutes without the lid.

In a small bowl combine mayo, dijon, and whole-grain mustard.

Add mayo mixture and remaining ingredients and toss gently until combined. Transfer potato salad to a large serving bowl and refrigerate a few hours until flavors have had time to combine..

Foods, Uncategorized

Slow Cooked Beef Stew

beefstew

Slow Cooked Beef Stew

 

Ingredients

 

1 ½ lb beef stew meat, cut into 3/4-inch cubes

5 tablespoons all-purpose flour, divided

1 lb small (2 1/2 to 3-inch) red potatoes, quartered

1 ½ cups frozen pearl onions (from 16-oz package)

1 bag (1 lb) ready-to-eat baby-cut carrots

1 jar (12 oz) beef gravy

1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained

 

Directions

 

On waxed paper, sprinkle beef with 2 tablespoons flour, 1 teaspoon salt and 1/2 teaspoon pepper; toss to coat. In 10-inch skillet, heat about 1 tablespoon of oil over medium-high heat. Add coated beef; cook and stir 4 to 6 minutes or until browned, stirring occasionally.

 

In 4- to 6-quart slow cooker, layer potatoes, onions and carrots. Add browned beef; sprinkle with any remaining flour mixture. Top with gravy and tomatoes.

 

Cover; cook on Low heat setting 8 to 10 hours.

 

As always please adjust the recipe for your needs.  If you need help, call us.

 

Health and Wellness Associates

Archived

312-972-WELL