Fall is here—and with it comes the start of sniffle season. The good news? Nourishing foods can help give your immune system the boost it needs. What you put in your meals and snacks can play a big role in how your body defends itself. Let’s talk some foods to strengthen your immunity so you can enjoy the season feeling your best!
- Vitamin C helps build cells and protect them against damage.
- Examples: Bell peppers, citrus fruits, guava, broccoli, kiwi, cauliflower, pineapple, strawberries, mango, brussels sprouts.
- Antioxidants help fight illness and protect cells.
- Examples: Carrots, citrus fruits, berries, tomatoes, leafy greens, nuts and seeds, kiwi broccoli.
- Zinc helps the development and function of immune cells.
- Examples: Fish, fortified breakfast cereals, pork, beef, turkey, dairy, beans and lentils, peanuts.
Information gathered & adapted from:
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/, https://nutritionsource.hsph.harvard.edu/antioxidants/
Strawberry & Blueberry Oatmeal Bars
Ingredients
Filling
- 3 cups strawberries (fresh or frozen)
- 1 cup blueberries (fresh or frozen)
- 2 tsp lemon juice
- 1/3 cup cornstarch
- 1/3 cup Truvia baking blend
Crust/Topping
- 2 cups old fashioned oats
- 2 cups oat or almond flour
- 1/2 tsp cinnamon
- 3/4 cup coconut oil
- 1/2 cup almond milk
- 3 egg whites
- 1/2 tsp salt
- 1/3 cup Truvia baking blend
- 1 scoop vanilla protein powder
Directions
- Preheat oven to 325F.
- Crust: Place oats, flour, cinnamon, coconut oil, salt, vanilla, Truvia, protein powder, egg whites, and almond milk in a bowl and mix until combined.
- Grease a 13×9 baking pan. Divide crust in half and press one half of the crust mixture into the bottom of the pan.
- Filling: blend strawberries, blueberries, Truvia, lemon juice, and corn starch until pureed. Spread over oat mixture.
- For topping, add remaining crust mixture. Bake for 35-40 minutes until golden brown.
Recipe makes: 12 servings.
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookpad.com/eng/recipes/338739?ref=search&search_term=fruit+oatmeal+bars
