If you caught my WFMY News 2 segment last week, you know the five immune-boosting foods you need to eat more of this winter. Here’s a quick recap (spoiler alert!) of those five foods and their immune-boosting properties:
- Yogurt (live active cultures)
- Seafood (omega-3s and vitamin D)
- Wheat germ (zinc)
- Cauliflower (glutathione)
- Grapefruit (vitamin C and bioflavonoids)
The recipes below are so easy and versatile, that you can easily fit in these immune-boosting foods on a busy weeknight. They’re also festive enough to make over the winter holidays.
Tuna & Dill Crostini
Makes a great appetizer rich in protein, omega-3s and beneficial “good” bacteria, perfect as a light and tasty starter before a heavy holiday meal.
1/4 cup nonfat plain Greek yogurt
1 tsp. Dijon mustard
1/2 tsp. olive oil + enough for brushing on bread
Juice of 1/4 lemon
2 (2.75 oz.) cans or pouches of tuna, drained
1/4 red onion, finely chopped
1/4 red bell pepper, finely chopped
1 Tbsp. capers
2 tsp. fresh fill, chopped + enough for garnish
20-25 slices cocktail-sized pumpernickel or rye bread
Salt and pepper, as desired
Mix together yogurt, mustard, olive oil and lemon juice. Add tuna, onion, bell pepper, capers and dill; mix until combined. Add salt, pepper and more lemon juice, to taste. Place bread slices on a platter and top with tuna mixture. Garnish with chopped or sprigs of fresh dill. Makes 20-25 appetizers.
Rosemary Cauliflower Mash
1 head cauliflower, cut into florets
1 cup chicken or vegetable broth
1 clove garlic
2 tsp. olive oil + a little for drizzling on top
1 tsp. dried rosemary + a few sprigs for garnish
In a medium pot, steam cauliflower in broth until soft, about 10-15 minutes. Using slotted spoon, place cauliflower in blender (reserve broth). Add garlic, olive oil, rosemary and 1 Tbsp. cooking broth. Puree until smooth. If thick, add broth by tablespoons until desired consistency. Place in a serving bowl, drizzle with olive and top with rosemary sprigs. Makes 4 servings.
Grapefruit is rich in vitamin C and immune-boosting phytonutrients. When broiled, the juice from the grapefruit and the cinnamon-sugar caramelize. This makes a tantalizing and elegant dessert for the holiday table.
2 grapefruits, cut in half
6 Tbsp. brown sugar
1 tsp. ground cinnamon
2 tsp. wheat germ
Preheat oven to a low broil. Mix cinnamon and sugar. Place grapefruit cut sides up on baking sheet. Sprinkle cinnamon-sugar evenly on top of grapefruit halves. Top with a drizzle of wheat germ. Broil until sugar caramelizes, about 5-7 minutes. Serve with vanilla yogurt, whipped cream or mint sprigs. Makes 4 servings.
PLEASE SHARE: Have any favorite broiled fruit recipes? Please share!