Long Branch Public Schools
December 2016
January 2017 / Sodexo Food Service
In This Issue
- Boosting the Immune System
Carrot Ginger Soup
References:
Questions? Comments?
Please contact:
Marissa Thorsen,RD
Registered Dietitian
Sodexo School Service
/ Foods to Eat to Boost the Immune System
Want to fight off that illness that’s spreading around the office or your child’s school? Aside from practicing good hygiene, boosting your immune system is a great way to start.
Your diet plays a part in strengthening your immune system. Many of us do not eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. A truly healthy immune system depends on a balanced mix of vitamins and minerals over time, plus normal sleep patterns and a hefty dose of exercise.
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form.
Vitamin C: Citrus fruits along with leafy green vegetables such as spinach and kale, bell peppers, brussel sprouts, strawberries and papaya are excellent sources.
Vitamin E: Almonds, peanuts, hazelnuts and sunflower seeds, spinach and broccoli are all high in vitamin E.
Vitamin B6: Foods high in vitamin B6 include bananas, lean chicken breast, cold-water fish (Tuna), baked potatoes and chickpeas.
Vitamin A:GOCOLORFUL!Carrots, sweet potatoes, pumpkin, cantaloupe and squash are excellent sources of Vitamin A.
Vitamin D:As mentioned above, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. You can increase your intake throughfoods such as fatty fish (salmon, mackerel, tuna and sardines) and fortified foods such as milk, orange juice and cereals.
Folate:To get more folate, add more beans and peas to your plate on a regular basis, as well as leafy green vegetables. You can also get folic acid in fortified foods (check the label) such as enriched breads, pastas, rice and other 100 percent whole-grain products.
Iron: Your body can more easily absorb “heme iron,” which is abundant in lean poultry such as chicken, turkey, seafood, beans, broccoli and kale.
Selenium: Garlic, broccoli, sardines, tuna, brazil nuts and barley.
Zinc: Oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas. Zinc appears to help slow down the immune response and control inflammation in your body.
Let’s Get Cooking ….
Carrot Ginger Soup
Ingredients:
- 2 tablespoons sweet cream butter
- 2 onions, peeled and chopped
- 6 cups chicken broth
- 2 pounds carrots, peeled and sliced
- 2 tablespoons grated fresh ginger
- 1 cup whipping cream
- Salt and white pepper
- Sour cream
- Parsley sprigs, for garnish
Directions:
1.In a 6-quart pan, over medium high heat, add butter and onions and cook, stirring often, until onions are soft. Add broth, carrots, and ginger. Cover and bring to a boil. Reduce heat and simmer until carrots are tender when pierced.
2.Remove from heat and transfer to a blender. Don't fill the blender more than half way, do it in batches if you have to. Cover the blender and then hold a kitchen towel over the top of the blender*. Be careful when blending hot liquids as the mixture can spurt out of the blender. Pulse the blender to start it and then puree until smooth. Return to the pan and add cream, stir over high heat until hot. For a smoother flavor bring soup to a boil, add salt and pepper, to taste.
3.Ladle into bowls and garnish with dollop sour cream and parsley sprigs.
Ginger is high in immune boosting and detoxifying properties. Mixed with carrots this soup is a super food.
Recipe adapted from: