Easy, affordable meals to boost your immune system during COVID-19
We’ve all heard it – an overwhelming amount of information, much of it conflicting, regarding everything surrounding COVID-19. We’ve come up with or heard others asking question after question as to what’s the best approach to keep things at bay.
While all of this is going on, one thing we know for certain is what we put into our bodies can directly affect our health, be it negatively or positively.
Our bodies are designed to do incredible things (like fight off infection!), and when we fuel it well, we can provide it with all the outside factors it needs to do its job efficiently and effectively.
Let’s look at some of the food factors that can most heavily influence our immune system, and some easy, summery recipe ideas that incorporate them!
• Vitamin A: promotes immune function and cell formation
• Vitamin C: protects from infection and cell damage; promotes collagen formation (often given in extra doses for wound healing)
• Vitamin D: inadequate consumption and low levels can increase the chance of infection. *North Idahoans are notoriously deficient in Vitamin D because of our climate, and typically require supplementation. Check with your medical provider for recommended dosage.
• Vitamin E: promotes immune function
• Zinc: promotes immune function; often used together with Vitamin C to promote would healing
• Probiotics: promotes good bacteria in the gut, increasing immune function
• Fiber: soluble fiber has anti-inflammatory properties, can help reduce cholesterol levels, and promotes immune function
• Protein: the ‘building blocks’; promotes healing and recovery
Fruit & Yogurt Parfait
Try this recipe for a quick, easy, affordable way to start your day with immune-boosting items!
Ingredients:
- Triple Zero Yogurt, 5.3 oz (Vitamin D, probiotics, protein)
- Strawberries, sliced, ½ cup (Vitamin C)
- Blueberries, ½ cup (Vitamin C)
- Bran flakes, 1 cup (Zinc, Vitamin A, fiber)
- Raw, unsalted almonds, 12 each (Vitamin E
1. fruit well under running water.
2. Slice or cut strawberries to your preference.
3. Layer ingredients or mix all together – your choice.
4. Enjoy feeling full all morning and knowing you helped boost your immune system!
Yield: 1 serving. This provides approximately 450 calories, 25 gm protein, 16 gm fiber, 8.5 gm fat, <1 gm saturated fat.
Approximate price as of 7/15 using on-sale items at a local grocery store: $2.16
Avocado Ranch Wrap with Chicken
Ingredients:
Ole Xtreme Wellness High Fiber Low Carb tortilla, Mission Carb Balance Whole Wheat tortilla, or store-brand whole wheat tortilla (fiber)
Avocado, 1 oz or 2 tbsp, finely mashed (Vitamin E)
Pre-cooked chicken breast, diced or shredded, 4 oz or ½ cup (protein, zinc)
Part skim, low moisture mozzarella, 1 slice or 1 oz shredded (protein, zinc)
Red bell pepper, julienned, 2-3 slices (Vitamin A, Vitamin C)
Spinach, raw, ½ - 1 cup (Vitamin A, Vitamin E)
Fat free ranch dressing, up to 2 tbsp
Directions:
Place tortilla on a clean, flat surface.
Spread the fat free ranch dressing and avocado over the surface of the tortilla.
Top the ranch/avocado with the mozzarella (if using sliced, recommend halving the slice and placing vertically on the tortilla).
Add chicken and red bell pepper.
Finish with spinach, roll tightly, and secure with a toothpick as needed. Slice in half or enjoy whole!
Yield: 1 serving. Depending on the tortilla used, this provides approximately 340-430 calories, 33-34 gm protein, 6-18 gm fiber, 14.5-16.5 gm fat, 5-5.5 gm saturated fat.
Approximate price as of 7/15 using on-sale items at a local grocery store (depending on shell used): $1.63-$1.99.
In general, if you aim to eat a rainbow of color (to specify, from fruits and vegetables… Lucky Charms don’t count), whole grains with a minimum goal of 3 grams of fiber per 100 calories, lean protein, and low-fat or non-fat dairy products, you’ll be well on your way to getting in everything your body needs!
Other tips:
• To keep things as affordable as possible, look for store-brand versions of your favorite items. But also, be aware – sometimes that name brand item on sale is actually cheaper! Check the price per ounce or pound (found on the shelf’s price tag) for the most budget-friendly option.
• For a vegetarian-friendly wrap, try substituting the chicken for hummus. I used the store-brand traditional hummus when trying this recipe out on coworkers, and they gave rave reviews!
• Cooking and prepping fresh chicken can be time-consuming. Pull out a pressure cooker or slow cooker to cook things all at once per your device’s instructions. Ensure chicken reaches an internal temperature of 165°F. Once complete, drain, shred/chop, and cool appropriately, then freeze into smaller portions (I like using 2 cup glass bowls with lids so I can quickly thaw in the microwave when needed). This will save you time in the long run, and help you avoid heating your house up during the summer months!
• Add a few cloves or tbsp of garlic for extra flavor and to take advantage of its antimicrobial properties!
