18 gennaio 2013

Immunity Boost: 21 Wellness-Infused Recipes for Flu Season

Wellness recipes for flu season

Wellness recipes for flu season
It is a flu season. I’m sure you have heard. This year it is making headlines and is one to watch out for. And whether or not you got a flu shot, you will want to take care of yourself this season by boosting your immunity through the foods you eat. These 21 recipes are filled with antioxidants and plant-based super foods to keep you feeling ahead of the game. And while there is not food or nutrient that will make you immune to the flu, these tasty, vibrant recipes just may help!..


Pink Grapefruit Smoothie

A bright burst of citrus from this pretty in pink grapefruit smoothie will give you plenty of vitamin C, fiber and electrolytes like potassium. Hydrating too. And staying hydrated may help you stay healthy.

Brain-Boosting Smoothies for Kids

21 sippers packed with vitamins and nutrients

Pretty in Pink Grapefruit Smoothie | Babble

Pretty in Pink Grapefruit Smoothie

Call it the power of pink. A few sips of this fresh, grapefruity concoction in the morning and your kids will be ready to tackle the school day. Grapefruits are high in vitamin C (great for the brain and immune system) and in the fiber pectin, which naturally lowers cholesterol.

pink power grapefruit smoothie4 Pretty in Pink   Grapefruit Smoothie

This Pretty in Pink Grapefruit Smoothie will leave you feeling fabulous. I call it the power of pink. Grab this frosty grapefruit-infused sip on a sunny afternoon and you’ll find yourself in a zing-y pink paradise. Give this recipe a try..

pink power grapefruit smoothie6 Pretty in Pink   Grapefruit Smoothie

Extra Pink. Extra Fabulous. This smoothie has it all. Berries, grapefruit juice – fiber, antioxidants and fun. Loads of vitamin C and potassium – plenty of fresh fruit nutrients. If you love zesty-sweet flavors, you’ll love this sip.

Pink and White. I used a blend of ruby red (pink) and white flesh grapefruit juice for this smoothie. I find white grapefruits are a tad less zesty and refreshingly sweet. You can use a blend or just one variety – either way will be yummy.
And what girl wouldn’t love to go soaking in the sunshine while sippin’ on a sweet pink drink? Pink power for your sunshine filled day.

Kid Tip! For milder taste buds, sub half the grapefruit juice with fresh orange juice.

Pretty in Pink Grapefruit Smoothie

makes 2 servings

1  cup freshly squeezed pink grapefruit juice
1/2 cup white grapefruit juice (or more pink)
1 cup frozen strawberries
1/2 cup ice
2 bananas (fresh or frozen)

Blend. Pour. Garnish with fresh fruit. Sip. Smile!

And more smoothie recipes..
Citrus Smoothie
Berry-Cado Smoothie
Grab ‘n Go Choco Power Shake
Mango Acai Smoothie
Frosted Strawberry Lemonade
Peach Hemp Smoothie (shown below)
Smoothie Recipes on Family Kitchen
And here are a few of my vegan smoothie/juice recipes

pink power grapefruit smoothie1 Pretty in Pink   Grapefruit Smoothie


Wild Blueberry Chia Oatmeal

Wild blueberries are rich in antioxidants to give your immune system a boost. Fiber and omega-3 rich chia seeds and healthy walnuts too. 


Rainbow Slaw

A rainbow of veggies and fruit is what you need to stay feeling well. This rainbow slaw includes purple, orange, green and even white produce for a healthy, crunchy, flavorful boost to your diet.

Cilantro Jicama Fiesta Slaw

Jicama Cilantro Slaw

This Cilantro Jicama Fiesta Slaw is the perfect topping for your favorite black bean burger, tostada salad, healthy taco and more. Crunchy and zesty with a spicy-sweet flavor. Citrus, cool jicama, a hint of jalapeno and plenty of fragrant cilantro accents this red cabbage slaw. Cool and creamy and actually dairy free. And this would be the perfect slaw for a Cinco de Mayo celebration. Fast, easy and healthy. Add some flavor to your meal!..


Jicama is one of my favorite crunchy veggies. It is kinda like a radish meets an apple meets some celery meets a carrot. It is pure white in color and has a rough tan skin that you can easily peel away with a potato peeler – and sometimes even by hand like you peel an orange. Jicama is slightly sweet, and incredibly crunchy. You can slice up jicama sticks just as you would carrot sticks. Jicama is delicious in slaw salads because it really holds its crunchy texture – even when marinated in yummy slaw juices like vinegar or citrus.

Cilantro Tip! I’ve added plenty of cilantro to this slaw to give it that bold “fiesta” flavor. When chopping up cilantro for slaws and salsas don’t forget to include the stems! The cilantro stems have a crispy texture and refreshing flavor that accents the more delicate and aromatic cilantro leaves perfectly.
To make this slaw creamy, I added in a few tablespoons of tahini – which is basically ground up sesame seeds. If you’d like an extra creamy slaw – add in a tablespoon or two of vegan mayo – or whatever mayo you keep in your fridge.
If you make this slaw as shown below you will be quite pleased at how healthy it is! Packed with fiber, antioxidants and crunch!

Cilantro Jicama Fiesta Slaw

makes about 4 cups

1 1/2 cups red cabbage, shredded
1 cup jicama, thinly sliced
1/2 cup citrus, diced (orange or mandarin)
1/4 cup white onion, diced
1/2 tsp citrus zest
2 Tbsp jalapeno, diced (de-seeded)
3 Tbsp extra virgin olive oil
2 Tbsp tahini
2 tbsp hemp seeds or pumpkin seeds (pepitas)
3 Tbsp cider vinegar (you can also sub with lime juice)
1 cup cilantro (stems and leaves), chopped
1 Tbsp agave syrup
1/4 tsp cayenne
salt and pepper to taste
optional: 1-2 Tbsp vegan mayo (I used about 1 heaping Tbsp Vegenaise)


1. Prep all your veggies – I used a mandoline to shred my cabbage and slice my jicama.
2. Combine all the ingredients in a large mixing bowl – toss well. Customize the moisture-level of your slaw – to ‘wet’ your slaw a bit more, add in extra citrus juice. I added in about 1-2 Tbsp extra mandarin juice because I like my slaw a bit on the wet side. Salt and pepper slaw to taste.
3. Chill in fridge until ready to be served.
Serving suggestions: Add to salads, burritos, tacos, sandwiches, wraps, burgers or simply eat as is!

crunchy slaw


Purple Power-Up Smoothie

This purple "green" smoothie has 460% RDA of vitamin C, plus plenty of purple-powered antioxidants from blackberries and even purple kale. This sweet drink will give you a vibrant feeling all day long.


Citrus Tempeh BBQ Salad

This healthy wellness salad has it all. Vitamin C from citrus, protein from tempeh and plenty of green nutrients and fiber from spinach. Some perky raw onion too to further boost your immunity. Bold BBQ sauce is an inviting spicy flavor to warm your taste buds.

BBQ Tempeh Tahini Citrus Salad

BBQ Tempeh Salad

I made this BBQ Tempeh Citrus Salad with a creamy tahini dressing the other day and fell in love with it. Mostly because it tastes amazing. But also because of how easy it is to make! Just a few simple steps and you will be enjoying sticky sweet tempeh strips coated in bold BBQ sauce – layered over top thinly sliced zesty red onion, sweet sections of winter citrus, baby greens and an amazingly creamy vegan tahini citrus dressing. When those midday hunger pangs start up don’t reach for something sweet and starchy – reach for something green and oh so satisfying – like this salad!..


Tempeh Salad

Start off with some basic ingredients to build the best healthy BBQ salad ever.

BBQ Tempeh Tahini Citrus Saladvegan, serves 2

You will need:

4 cups baby greens
1/2 red onion, thinly sliced
1 package tempeh, cut into thin slices
3/4 cup your favorite BBQ sauce – or make your own
2-3 satsumas peeled/sectioned (or slice up any orange winter citrus you have on hand)
1 Tbsp safflower oil for sautéing tempeh
fine black pepper

Creamy tahini Dressing:

2 Tbsp vegan mayo
1 1/2 Tbsp tahini
2-3 Tbsp rice vinegar (I used yuzu flavored)
1 tsp maple syrup
pinch of black pepper
1 Tbsp citrus juice – lemon, orange or satsuma will work!


1. Saute the tempeh in safflower oil over high heat. Cook for about 2 minutes on each side – then add in the BBQ sauce and reduce heat to medium. Allow to simmer for another 3-4 minutes. For tender tempeh, cover pan with lid – for crispier tempeh leave uncovered. Remove tempeh from pan to cool a few minutes.
2. Whisk together your dressing and set aside.
3. Pile greens into bowls. Add citrus and red onion. Pour dressing over top. Add tempeh.
Serve while tempeh is still warm – it will mildly wilt the baby greens – which makes them tender and delicious.
Slideshow for more photos of the assembly process above!

BBQ Salad

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