Healthy Living Blog

Flu Fight

Tina Miller, MS RDN Meijer Healthy Living Advisor, www.Meijer.com/ahealthieryou

 

 

Flu season will come to an end…eventually.  For now, the Michigan Dept. of Public Health is seeing an increase in flu-related illness being reported by doctor’s offices across the state.  What can you do to help your family avoid the flu?

  • Get your flu shot – really, it’s not too late!
  • Keep surfaces clean. Use disinfectant wipes to clean door handles, sinks and counter tops.
  • Wash hands frequently and use the elbow-bend in your arm to cover your coughs and sneezes.
  • Practice Immune System Fitness:
    • Get enough sleep (7 to 9 hours/night)
    • Nourish your immunity with flu-fighting foods: Vitamin C rich citrus fruits and berries, Dark leafy greens and deep orange Vitamin A packed vegetables, Vitamin D-essential for immune health and mood—found in Dairy foods, and whole grains, nuts and seeds that provide important minerals and B-vitamins to keep your body working as an efficient disease fighting machine.
    • Drink plenty of fluids to help keeps nasal passages and respiratory tract hydrated.
  • If you do get the flu bug: Take the time to get plenty of rest, drink fluids to avoid dehydration and reduce fever, and enjoy warm broth-based soups to help ease stuffiness and respiratory stress.

Immune Boosting Recipes:

Chicken and Mushroom Soup

 

Serves 6

Ingredients:

1 tablespoon True Goodness by Meijer organic olive oil

1 pound boneless, skinless chicken thighs, cut into 1-inch chunks

Salt and freshly ground black pepper

2 Tablespoons True Goodness by Meijer Organic butter

3 cloves garlic, minced

8 ounces baby bella mushrooms, thinly sliced

1 onion, diced

3 carrots, peeled and diced

2 stalks celery, diced

1/2 teaspoon dried thyme

1/4 cup all-purpose flour

4 cups True Goodness by Meijer chicken stock

1 bay leaf

1/2 cup half and half or 2% reduced fat milk

2 tablespoons chopped fresh parsley

 

Directions:

  1. Heat olive oil in a large stockpot over medium heat. Season chicken thighs with salt and pepper, to taste. Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside. Shortcut: Use Meijer shredded rotisserie chicken.
  2. Melt butter in the stockpot over medium heat. Add garlic, mushrooms, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.
  3. Whisk in flour until lightly browned, about 1 minute. Whisk in chicken stock, bay leaf and chicken thighs, and cook, whisking constantly, until slightly thickened, about 4-5 minutes.
  4. Stir in half and half until heated through, about 1-2 minutes; season with salt and pepper, to taste. For a thinner soup, add additional chicken stock.

Recipe adapted from: damndelicious.net

Nutrition Information per serving: 248 Calories, 12g Fat, 5g Saturated Fat, 53 mg Cholesterol, 315 mg Sodium, 18g Carbohydrate, 2g Fiber, 16g Protein.Nutrition FactsServing Size

Servings Per Container 6

Amount Per Serving

Calories 248.8Calories from Fat 115.2

% Daily Value*

Total Fat 12.8g20%

Saturated Fat 5.2g26%

Trans Fat 0.2g

Cholesterol 52.8mg18%

Sodium 315.1mg13%

Total Carbohydrate 18.1g6%

Dietary Fiber 2.0g8%

Sugars 6.3g

Protein 15.7g31%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Orange Pumpkin Smoothie

Serves 2

Ingredients:

1 cup canned pumpkin

1 medium to large ripe banana, previously sliced and frozen

1/4 tsp ground turmeric

1/4 tsp ground cinnamon

Dash of All-spice or Pumpkin Pie spice

1 Tablespoon honey (optional)

1/2 Tbsp. flaxseed meal or chia seeds

3/4 cup reduced fat milk (almond or soy milk may be substituted)

3/4 cup orange juice

Ice (about 1/2 cup)

 

Directions:

  1. Place all ingredients in blender and blend until smooth.
  2. Add extra ice for a thicker smoothie, or extra juice for a thinner smoothie.

3.2.2807

 

Thai Beef Lettuce Wrap

Serves 4-5

Ingredients:

1 pound Meijer Certified Angus Beef Ground Round or Ground Sirloin

3/4 cup matchstick cut carrots

1 clove garlic, minced

1/4 tsp. McCormick ground ginger

1/3 cup Lime Juice (about 3 to 4 limes)

2 tsp. Sriracha chili sauce (Asian chili sauce) – or more to taste

3/4 cup chopped cilantro or parsley

3/4 cup diced green onion

1 head leaf or romaine lettuce, washed and separated

 

Directions:

  1. Lightly season ground beef with salt and pepper and brown in a large skillet over medium heat until no longer pink.
  2. In a large bowl mix carrots, garlic, ginger, lime juice, chili sauce, cilantro or parsley and onion. Add cooked ground beef and mix well.
  3. Spoon beef mixture in lettuce leafs and enjoy!