During the flu season or times of illness, people often seek special foods or vitamin supplements that are believed to boost immunity. Vitamin C and foods like citrus fruits, chicken soup, and tea with honey are popular examples
Yet the design of our immune system is complex and influenced by an ideal balance of many factors, not just diet, and especially not by any one specific food or nutrient. However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.
Breakfast
Fresh fruit and goat salad
-6 cups Spring Mix greens
3/4 cup fresh strawberries, sliced
1/2 cup fresh blueberries or blackberries
1/2 cup goat cheese, chopped
Optional toppings: sliced almonds, pumpkin seeds or sunflower seeds.
Balsamic vinegar to taste
In a large bowl, combine the spring mix greens with the strawberries, blueberries goat cheese and toppings. Add the balsamic vinegar and gently toss to mix.
Serve on individual plates and top with more goat cheese or toppings.
Lunch
Beet and pear salad with pomegranates and walnuts
6 beets quartered or cubed
▢ 2 tablespoons olive oil
▢ salt + pepper to taste
▢ 1 1/2 cups raw pecans
▢ 1/3 cup real maple syrup
▢ 1/4 teaspoon cayenne pepper
▢ 6-8 cups mustard greens or mixed greens
▢ arils from 1-2 pomegranates
▢ 6 ounces gorgonzola cheese crumbed (may also use goat cheese or feta)
BALSAMIC CITRUS DRESSING
▢ 1/3 cup olive oil
▢ 1/4 cup balsamic vinegar
▢ 1 tablespoon fig preserves
▢ 2 teaspoons orange zest + 2 tablespoons freshly squeezed orange juice
▢ salt and pepper to taste