x

Food

Food to Boost Your Immune System and Fight the Flu

January 24, 2020

Foods that boost your immune system can help keep you healthy all year long, even in the midst of cold and flu season. Simple, nutrient-rich foods, full of anti-oxidants that fight free radicals support immune health. The gut is also a major part of the body’s immune system and keeping the gut healthy contributes to our overall health and well-being. A balanced diet and moderate exercise are not only good for you, they help you feel better as well, even if the long, dark winter is getting you down. Try the following recipes to help keep your immune system in top condition. For those who unfortunately do come down with cold or flu symptoms, consult your physician.

Healthy Smoothie

1 cup fresh baby spinach
3/4 cup frozen green grapes
1/2 cup brewed green tea, cooled
1 medium ripe kiwi, peeled and chopped
1 sprig fresh mint leaves
1/2 medium apple, cored and chopped

Add the spinach, grapes, green tea, kiwi, mint, and chopped apple to the bowl of a blender. Blend until smooth, adding water if needed for the desired consistency.

Spinach and Feta Salad with Walnuts

1/3 cup walnuts, chopped
1 lemon
1/4 cup Greek extra virgin olive oil
1 package fresh, pre-washed baby spinach
1 Granny Smith apple, thinly sliced
1/2 cup crumbled feta
Greek sea salt and freshly ground pepper to taste

Toast the walnuts in a dry pan over medium heat, stirring for about two minutes until their fragrance is released, careful not to burn them. Transfer to a plate to cool slightly. In a mixing bowl, whisk together the juice of half the lemon and the olive oil. Add the spinach, apple slices, walnuts, salt and pepper to taste and toss to coat with lemon and olive oil. Add additional lemon juice to taste, if preferred. Serve immediately.

Healthy Fruit Salad

Apples, chopped
Oranges, peeled and sectioned
Kiwis, peeled and diced
Pineapple, chopped
Grapes
Pomegranate seeds
2 tablespoons finely chopped fresh mint, optional
Greek yogurt, optional

Place the cut fruits in a large bowl and mix carefully to combine. Add the grapes, cutting in half if they happen to be very large, stir and garnish the top with pomegranate seeds and fresh mint, if using. For adults only, add half or a whole bottle of white wine or champagne for special occasions, and stir. Let the fruit salad marinade for half an hour or refrigerate for up to 2 hours. Stir before serving in individual bowls, spooning some of the liquid over the top. Any leftover juices and wine make for a refreshing drink. For more Greek flavor, serve with Greek yogurt for extra protein. If preferred, top with your favorite flavor of ice cream and enjoy as a sundae.
A diversity of fruits in your fruit salad adds complexity and interest, not to mention vital phytonutrients to your diet. Use about a cup of fruit per person to determine the amount of fruit you will need for your salad. The fruits listed in the recipe are suggestions, so choose your favorites and enjoy.

RELATED

HERAKLION – As of May 14, Heraklion, Crete, officially holds a place in the Guinness Book of Records, as it is now the place where the largest "mosaic" of kalitsounia was created in the world.

Top Stories

General News

FALMOUTH, MA – The police in Falmouth have identified the victim in an accident involving a car plunging into the ocean on February 20, NBC10 Boston reported.

General News

NEW YORK – Meropi Kyriacou, the new Principal of The Cathedral School in Manhattan, was honored as The National Herald’s Educator of the Year.

General News

PHILADELPHIA – The Federation of Hellenic Societies of Philadelphia and Greater Delaware Valley announced that the Evzones, the Presidential Guard of Greece will be participating in the Philadelphia Greek Independence Day Parade on March 20.

Video

Mitsotakis Meets with Biden at the White House (Video)

WASHINGTON, DC – Greek Prime Minister Kyriakos Mitsotakis met with US President Joe Biden at the White House on Monday, in the first day of an official two-day visit to the American capital.

Enter your email address to subscribe

Provide your email address to subscribe. For e.g. abc@xyz.com

You may unsubscribe at any time using the link in our newsletter.