Almonds
Almonds are packed with an amazing immune-boosting power couple, vitamin E and Manganese. Many athletes diets tend to be low in these nutrients and when we don't get enough it will result in a weaker immune system. In addition, they are also packed with protein, magnesium, zinc and so much more. Plus they have no cholesterol so you can feel good while consuming them knowing they are doing a lot of good for your body!
Blueberries
With just 80 calories per cup and virtually no fat, blueberries offer many noteworthy nutritional benefits. Blueberries are also packed with Vitamin C, which promotes a healthy immune system. Blueberries are also a great source for Manganese. Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy. Plus they have great antioxidants in them. These little berries really do pack a good punch of nutrition in every serving.
In addition, here is a great recipe for an Immune-Boosting Smoothie!
Immune-Boosting Berry Almond Smoothie
1 C. Fresh or Frozen Berries
1 C. Plain Greek Yogurt
2 T. Almonds
2 T. Wheat Germ
1 T. Honey or Agave
1 t. Fresh Ginger (I used minced ginger from a jar! ;)
Combine all ingredients in a blender and process until nearly smooth.
This recipe Serves 2.
Calories per serving: 204 Carbs: 28G Fiber: 4G Protein: 10G Fat: 7G
Chicken Soup
There is a reason why we reach for this at the first sign of a cough or runny nose! Not only is chicken soup a great fluid to take when your body needs to fight off viruses, but it also reduces the inflammation that triggers symptoms and leads to more colds. It's not clear which ingredient provides the most benefit, but researchers believe its the combination of all the healthy vegetables and chicken that soothes symptoms.
Think of this Lemon Chicken Soup as a bowl of comfort! It even has some added greens and cinnamon to enhance the flavor! Whether you are coming down with a cold or looking to cheer up a friend, this soup always seems to do the trick.
Ingredients
1 large onion - diced
2 c carrot - diced
3 c celery - diced
4 cloves garlic - finely chopped
1 teaspoon kosher salt
½ teaspoon pepper
2 teaspoons cinnamon
6 c chicken broth - low sodium
10 large sprigs parsley plus extra for garnish
1 lb chicken breasts
1 bag spinach
15 oz can chick peas - washed and drained
Juice of ½ a lemon (or more to taste)
1. Saute onions, carrot and celery in a latch Dutch oven or soup pot over medium heat for 5-7 minutes. (I use non-stick spray to save calories but olive oil works well too.)
2. Add garlic, salt, pepper and cinnamon and continue cooking for additional minute.
3. Stir in chicken broth and whole parsley sprigs then bring to a boil.
4. Add raw, whole chicken breasts and bring to a simmer.
5. Cook for 10-12 minutes at a low boil.
6. Take one chicken breast out and cut in half to check for doneness. (Will take more or less depending on the thickness of chicken.)
7. When chicken is cooked through, remove and place on a cutting board to cool.
8. Begin shreddiing the chicken when it is cool enough to handle.
9. Add shredded chicken back into the broth and veggies.
10. Stir in spinach, chick peas and lemon juice.
11. Cook until spinach is tender, about 5 additional minutes.
12. Remove long parsley sprigs and garnish with fresh chopped parsley.
This soup is also a great source of , Vitamin A, Vitamin C, Calcium and Iron. And kids will love it too!!!
Some other great foods to put on your shopping list for the winter are: 100% Orange Juice, Avocado, Spinach, Tomatoes, Bell Peppers, Brocolli, Wheat Germ, Collard Greens, Steel Cut Oats, Garlic, Grapefruit and Yogurt.
Now tell us what foods you like eating during the winter months? Any favorite comfort foods?
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