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
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
- 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.
- 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.
- 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.
- 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
Total Carbohydrate 18.1g6%
Dietary Fiber 2.0g8%
*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
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)
- Place all ingredients in blender and blend until smooth.
- Add extra ice for a thicker smoothie, or extra juice for a thinner smoothie.
Thai Beef Lettuce Wrap
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
- Lightly season ground beef with salt and pepper and brown in a large skillet over medium heat until no longer pink.
- In a large bowl mix carrots, garlic, ginger, lime juice, chili sauce, cilantro or parsley and onion. Add cooked ground beef and mix well.
- Spoon beef mixture in lettuce leafs and enjoy!