10个免疫增强食谱（这将成为钉书针）
用这些明亮的叮咬填充你的盘子，并同时防止感冒和流感。
Wintertime is notoriousas the season of colds and flu. And this year especially, you may be looking for ways to make sure you don’t get sick. In addition to rest and exercise, diet plays a huge role in immunity-boosting. While there’s no single food or ingredient that can wham-bam boost immune health, eating a variety of nutrient-rich foods during winter can help keep your immune system functioning at its best, says Seattle-based registered dietitian nutritionist Ginger Hultin, R.D., owner of香槟色的在西雅图。她说，强调应该是各种各样的，她说：“需要不同的维生素和矿物作为对我们免疫应答的酶和细胞的建筑块。”
但是你不必自己想出一顿饭。开始使用这10个食谱，每个食谱都充满了免疫力推动的善良，帮助您保持今年冬天健康。
Breakfast
野生蓝莓甘薯小麦面包
“Blueberries and sweet potatoes are both high in antioxidants and anthocyanins to help keep the immune system healthy,” says Sarah Schlichter, R.D., a registered dietitian nutritionist who owns the food blog铲斗列表肚子在华盛顿，D.C.“为早餐吃此早餐，为维生素A和C的增压，这有助于免疫力。用花生酱或酸奶酱，这是一个美味，齐全的一餐。“
原料
1个鸡蛋
1杯捣碎的红薯，约2个中等
¼杯椰子油，融化
¼杯普通希腊酸奶，我用无脂肪
1 TBSP枫糖浆
1杯全麦面粉
½杯燕麦面粉，燕麦研磨成面粉
⅓ cup coconut sugar
1茶匙肉桂
¼TSP盐
½ tsp baking powder
½ tsp baking soda
1杯冷冻野生蓝莓（加上额外的顶部）
指示
预热烤箱至350，润滑脂9x5英寸锅。
Add the egg, mashed sweet potatoes, coconut oil, greek yogurt and maple syrup to a bowl. Whisk until combined.
到另一个碗，加入面粉，燕麦面粉，糖，肉桂，盐，发酵粉和小苏打。将干燥的干燥成湿成分，最后折叠蓝莓。面糊应该很厚。
烘烤45-50分钟，或直到牙签清洁。
Let cool for 10-15 minutes before slicing.
健康南瓜饼早餐烘烤
“一杯南瓜提供了维生素A日常价值的近200％，它也提供了一些维生素C和铁，”Hultin说。“这种轻盈的早餐介绍是填充的，含有肉桂，姜，丁香和肉豆蔻等抗炎香料。”
原料
3 whole wheat English muffins, cut into 1-inch pieces
1个中苹果（考虑蜜钱或粉红色的女士）
½茶匙肉桂
2个鸡蛋，殴打
1½ cups unsweetened oat or soy milk
½15-oz可以南瓜保存其他食谱！
1 tsp vanilla extract
2 tbsp brown sugar
½茶匙盐
½茶匙地姜
⅛TSP接地丁香
⅛ tsp ground nutmeg
2 TBSP枫糖浆
指示
用烹饪油轻轻涂上8x8烤盘。
将英式松饼件放在镶边烤盘上，并烘烤8-10分钟，直到它们轻轻烤，并开始棕色。
While the muffins are baking, combine the apples and half the cinnamon in a mixing bowl. When the English muffins are done cooking, add them and toss the mixture to coat. Pour the mixture into the prepared baking dish.
在中等大小的混合碗中，将鸡蛋，牛奶，南瓜，香草，糖，盐，姜，丁香和豆羊和肉豆蔻一起搅拌在一起。将其倒在英国松饼混合物上，然后轻轻按压任何面包，使它们涂覆。用铝箔或塑料覆盖盘子，并将其冷藏长达12小时或过夜。如果你在同一天烘烤，请务必让它坐下至少1小时。
将烤箱预热至350度。烘烤盘55-60分钟，直到边缘略微褐色。在服务之前让它冷却并设置（大约15分钟）。
Drizzle the bake with maple syrup before serving it. Add extra as needed/desired!
没有烘烤蓝莓燕麦棒
“蓝莓是维生素C和纤维的良好来源，”琥珀Pankonin，R.D.，Ne斯里尼斯斯特拉斯特的登记营养师和所有者。“燕麦和蓝莓的组合都为肠道健康提供了良好的营养素，这对于帮助支持免疫系统非常重要。”
原料
2杯干燕麦
1 cup pecan pieces
1/2杯干不合时宜的蔓越莓（如果您更喜欢，或葡萄干）
½ cup crunchy peanut butter
6汤匙蜂蜜或龙舌兰花蜜
2杯新鲜的蓝莓
指示
在混合碗中，结合燕麦，山核桃和蔓越莓。混合低速。加入花生酱和蜂蜜。一旦这些物品完全混合，用手轻轻地折叠蓝莓。
用蜡纸排出8英寸方形盘并将混合物涂在锅中。用手，将混合物压入锅中。在服务前至少2小时覆盖并冷藏。
Snack
Baked Veggie Chips
“These chips are baked instead of fried which makes them trans-fat free and the fat content lower overall. They’re loaded with vitamin A which helps with vision, is anti-inflammatory and helps with the integrity of your skin (the first layer of defense),” says New York City-based Jonathan Valdez, R.D., a registered dietitian nutritionist atGenki Nutrition.和发言人New York State Academy of Nutrition and Dietetics。“These chips are high in antioxidants, which aid in preventing inflammation. They have tons of fiber to help keep you full, which helps prevent weight gain.”
原料
您选择的蔬菜，但强烈推荐：红薯，甜菜，西葫芦，胡萝卜，Rutabaga等。
½ tsp of sea salt
½ tsp of pepper
Oil of choice (avocado oil is a great one for this recipe!)
指示
（强烈建议您使用曼陀林薄薄地切割切片。）
First, wash and clean your vegetables. You can choose to peel them if desired.
用刀子或曼陀林，将蔬菜切成薄形磁盘
Lay the veggies on a paper towel and sprinkle salt all over them. Pat dry and let sit for around 15 minutes. This will allow the veggies to sweat out any extra moisture and make the chips extra-crisp!
把薯条放在烤盘上。撒上辣椒和任何其他选择的选择。轻轻折腾油。
在350度烘烤15分钟。15后，将平底锅旋转另外15分钟。您可以更长时间烘烤以实现您想要的脆弱程度。
午餐
西兰花羽衣甘油沙拉用柠檬大蒜阿拉斯加三文鱼
“Salmon is one of the few food sources high in vitamin D, which plays a role in helping to activate the immune system, as well as essential anti-inflammatory omega-3 fatty acids,” says Schlichter. “Many people are low in vitamin D, especially in the winter months, so incorporating regular food sources is helpful. This salad includes kale and broccoli, which offer a slew of immune boosting nutrients, like antioxidants, and vitamins A and C. Bonus: The vitamin C can also help with iron absorption, which aids with immunity.”
原料
2阿拉斯加鲑鱼片
盐和胡椒
1汤匙橄榄油
1丁香大蒜
2 tsp lemon juice
1束羽衣甘蓝或羽衣甘蓝沙拉混合
½ bunch asparagus, chopped
2 cups broccoli florets, chopped
1柠檬
⅓ cup dried cranberries
⅓杯葡萄西红柿，减半
Lemon Honey Dressing
3 tbsp apple cider vinegar
3汤匙橄榄油
Juice from 2 lemons
1 tbsp honey
½茶匙盐
指示
用盐和胡椒调味你的鲑鱼。
将橄榄油添加到高温高温下的锅中。曾经热，加入鲑鱼片。煮约3分钟，皮肤一侧下来。翻转过滤器并烹饪额外1-2分钟。
完成后从平底锅中取出电磁体并将它们放在盘子上。加入大蒜丁香和柠檬汁，搅拌。加入鲑鱼片，并混合，让它们吸收果汁。
关闭热量并将三文鱼片放在一边。
将西兰花和芦笋加入中等锅，并在中高温下用橄榄油炒。虽然西兰花和芦笋正在烹饪，但准备羽衣甘蓝沙拉。
去除茎，洗涤和按摩你的羽衣叶。干燥它们，放在一个碗里。加入橄榄油，从1个柠檬和海盐盐。剥胡萝卜和加入沙拉。
Once broccoli and asparagus are done, add them to salad bowl. Add salmon filets in, and garnish with dried cranberries and grape tomatoes.
如果需要，顶部有额外的胡萝卜剥离。
To make the lemon dressing, whisk ingredients in small bowl or shake them in a jar. Adjust to taste. Serve dressing along with salad.
No Bake Greek Bites
Bell peppers and broccoli are packed with nutrients like vitamin C, potassium, and fiber,” says Pankonin. “Filling half your plate with fruits and vegetables is a great way to get the nutrients your body needs in order to prevent nutrient deficiencies.”
原料
Pita Bread Pocket - Whole Wheat
2 TBSP Hummus.
1杯波斯黄瓜（切片，四分之一）
1 cup grape or cherry tomatoes (quartered)
1 baby bell pepper (sliced)
5橄榄低钠（切片）
1汤匙红洋葱
2汤匙初榨橄榄油
2汤匙白醋
¼TSP胡椒
盐（或1/8 TSP）
2 tbsp goat cheese crumbles
指示
Chop and combine cucumbers, tomatoes, olives, bell pepper, red onion, olive oil, vinegar, pepper, and salt. Mix all ingredients together. Set aside.
Spread hummus on pita bread and then top with vegetable mixture. Sprinkle with goat cheese, slice, and serve.
晚餐
健康的印记汤
“最大化维生素C和许多来自番茄，整个谷物面食和其他蔬菜中的血液中的一些B- veggies，”Hultin说。“这款克莱斯厂很容易制作，冻结饭菜。”
原料
2汤匙橄榄油
1个黄色洋葱切块
2个胡萝卜去皮并切成圆形
½ pound green beans trimmed and cut in half
1 zucchini halved and cut into ¼-inch half-moons
1黄色壁球减半，切成¼英寸半月
3丁香大蒜切碎
1茶匙干罗勒
1茶匙干牛至
1茶匙干燥的百里香
1茶匙盐
1茶匙黑胡椒
1 15盎司可以切割西红柿
4杯蔬菜汤
1 15-ounce cans kidney beans, drained and rinsed
1杯全麦或豆面食螺旋
1茶匙粉碎红辣椒片
指示
In a large soup pot, warm the olive oil over medium-high heat then add the onion, carrots, beans, zucchini, and squash and cook for 12 minutes or until onions are translucent and vegetables soften. Add the garlic, basil, oregano, thyme, salt, and pepper and cook for another 2 minutes, stirring frequently.
加蕃茄和肉汤。将热量增加到中高并将汤煮沸。然后覆盖，将热量减少到中低，让煨15分钟。如果需要，一次一杯水½杯。
Add the canned beans and uncooked pasta; then cook, uncovered, for an additional 10-12 minutes, until the pasta is tender. Garnish with crushed red pepper flakes.
大蒜姜黄渣油炸薯条
“Garlic and turmeric are both known for their anti-inflammatory properties and can help strengthen the immune system,” says Schlichter. “These parsnip fries have both, and are a great, healthy side dish for any meal, and a great way to include more plants in your diet!”
原料
3-4大欧洲防风草
¼杯牛油果油（或橄榄油）
1茶匙大蒜粉
½ tsp minced garlic
1茶匙姜黄
海盐，味道
2汤匙磨碎的巴马干酪
指示
预热烤箱到400度。
切片欧洲防风草甚至切片和折腾的小碗用鳄梨油。添加大蒜和姜黄。
将欧洲防风草转移到烤盘上。撒上海盐和帕尔马干酪，烘烤15分钟。
用刮刀拿出烤盘，小心翼翼地翻转欧洲套管。撒上更多的巴马干酪。返回烤箱并烘烤15分钟，直到欧洲防风草均匀褐色。
Dessert
Pomegranate Chia Pudding With Amaretto Aquafaba Whip
“只有近10毫克的维生素C，只有半杯石榴（种子），他们也为这款奇异种子布丁提供了一个美丽的介绍，您可以享用早餐或小吃甚至甜点，”Hultin说。“使用维生素D-Diverified Dairy或非乳制品来提升您通过食物的临界营养的摄入量。”
原料
¼ cup chia seeds
1杯不加糖的大豆牛奶
1 tsp vanilla extract
1½ cups pomegranate arils
Amaretto Aquafaba Whip.
1 15.5盎司可以鹰嘴豆，液体与豆类分开
1 tsp cream of tartar
½杯粉糖
1 tsp amaretto non-alcohol substitution, ½ tsp almond extract
指示
Combine the chia seeds, soy milk, and vanilla in a small to medium mixing bowl with a whisk then cover it and set it in the refrigerator for 30 minutes. Stir it well as it starts to thicken then keep it covered in the refrigerator for at least 3 hours. Overnight works well, too.
当Chia Pudding坚固时，通过将米塞（约1-2汤匙）放置在每个底部的石榴基础上，组装迷你梅森罐或小碗，然后用大约¼杯Chia Pudding在另外2-3℃下打顶汤匙的基础。
在服用之前，通过将鸡眼液体放入大型混合器中并将其搅拌5分钟来准备鞭子，直至其开始泡沫。加入牙垢的奶油，继续搅打另外4-5分钟，直到它真的开始加厚。搅打时添加糖粉，当峰值僵硬时，看起来像奶油，加入amaretto并搅打它另外1分钟。
苹果派饼干
“The bars are a healthy alternative for anyone who needs a quick pick-me-up snack, or usually grabs breakfast in a rush,” says Valdez. “They’re high in fiber and full of vitamins A, B, C, E, and K as well as potassium, magnesium, iron, calcium, zinc, and phosphorus. Vitamin C prevents free radicals in the body, and helps the immune system adapt to new viruses.”
原料
面团
2½杯燕麦
1½杯杏仁面粉
1½杯燕麦面粉（你可以将燕麦融为燕麦面粉）
1½ bananas, mashed
¼杯日期，挖坑
¼ cup hot water
2茶匙发酵粉
½杯椰子牛奶
Apple Filling
5 small granny smith apples, diced
2茶匙肉桂
1½ tbsp arrowroot powder (or cornstarch)
2茶匙椰子油
指示
预热烤箱到350华氏度。
将热水混合在糊状物中。
混合与面团成份的日期浆糊用手在碗里。形成面团。
取下1/3面团并留出。
将面团的其余部分压入烤盘（13英寸x 9英寸）中。
在罐中加热椰子油。添加苹果和肉桂。
When apples cook down and release water, add arrowroot powder/cornstarch. The apple filling will thicken.
将苹果涂在压制面团上。
在苹果馅料上崩溃了面团。
烤25分钟。删除从烤箱和让cool completely before cutting.
饮食和免疫功能：Nutrients。ncbi.nlm.nih.gov/pmc/articles/pmc6723551/
