When it comes to immunity – nutrition can be the fast-track to supporting your body’s built-in systems to protect you and fight off attackers at every step of an illness, which also means ensuring a full recovery if something does go wrong. So this week, we’re all about superfoods! And we’ve chosen THREE to get you started (with a yummy recipe for each).
Superfoods are nutritional powerhouses that bring numerous health benefits to the table. Eating more of these foods may even boost your metabolism and very likely will give you more energy. Here are three of our favorites and a few yummy recipes to help you incorporate them.
Avocados / Avocado Oil
An excellent source of smart fat, a whole avocado has between 7 and 9 grams of protein, and is full of healthy nutrients, containing around TWENTY vitamins and minerals.
It also contains mannoheptulose, which is a sugar that inhibits the release of insulin – great news for diabetics (and those trying to lose weight). There are many ways to easily add avocado to your diet.
- Most of us have had delicious guacamole.
- Or you can add avocado to your salad or sandwiches.
- You can also spread it as a tasty, and healthier, alternative to butter and margarine.
- Or try a family favorite: Avocado-Banana Green Smoothie
- 1 medium banana
- 1 small avocado
- 2 cups packed fresh spinach
- 1-inch piece fresh ginger
- 1-inch piece fresh turmeric
- 2 to 2 1⁄2 cups coconut water.
Directions: Place all ingredients into a blender and blend until smooth.
Serve immediately – or pour into glass jars and store in the fridge for up to 2 days.
Yield: 2-4 servings.
Most of us have heard this delicious fruit is packed with antioxidants. They’re on virtually every nutritionist’s list of Superfoods, rich in nutrients and full of healthful benefits.
As a bonus, blueberries are full of fiber, making them a perfect snack to stop hunger, and their antioxidants have been shown to lower inflammation.
Blueberries are easy to prepare and add to anyone’s diet. (If fresh blueberries are too expensive, look for frozen bags in your supermarket’s freezer section. Freezing the fruit will not damage the polyphenols and other antioxidants.
You can thaw or add frozen blueberries to smoothies or in your breakfast cereal, oatmeal, muffins…etc. Here’s one of our favorite recipes:
Vanilla-Chia Blueberry Porridge!
- 4 scoops of a clean protein powder
- 1 cup unsweetened almond milk
- 3 Tbsp. chia seeds
- Fresh blueberries.
- Optional Toppings: nutmeg, or cinnamon
Directions: Place the almond milk, chia seeds, and protein powder in a 1 quart glass jar. Screw on the lid and shake well.
Let the mixture sit on the countertop for about 30 minutes and then shake again. Put the jar in the refrigerator for 8 hours – preferably overnight.
Before serving, shake again and add toppings as desired.
Salmon is loaded with omega-3 fatty acids, which we’ve all heard is super heart-healthy. But did you know eating salmon also contains DHA, one of the omega-3 fatty acids that’s ONLY found in fish. Salmon is full of healthy protein, which helps stabilize blood sugar by regulating insulin, and that helps stimulate your metabolism and makes you feel full.
Wild Salmon with Curry Spices
- Ingredient: ¼ cup plain yogurt (or coconut yogurt if you’re dairy sensitive)
- ½ teaspoon organic ginger
- ½ teaspoon organic turmeric
- ½ teaspoon ground coriander
- ½ teaspoon kosher sea salt
- ¼ teaspoon organic black pepper
- ¼ teaspoon organic cayenne pepper
- 4 (6 oz. each) boneless-skinless wild salmon fillets
- organic extra virgin olive or macadamia nut oil (for pan or sheet)
Directions: Heat broiler. In a small bowl, combine yogurt, ginger, turmeric, coriander, salt, black pepper, and cayenne pepper. Brush a broiler pan or rimmed baking sheet with oil. Place salmon in a pan. Spread yogurt mixture on top of fillets, dividing evenly. Broil until fish is just opaque throughout, 7 to 9 minutes, turning over at halfway point.
Serves (4) immediately.
These three amazing Superfoods can charge up your metabolism and support your immunity and energy!
They are filled with amazing vitamins, minerals and oils that are healthy as well as delicious.
Remember, no matter how amazing and nutritious any food might be “on paper”, YOUR body may have sensitivities to a food. Understanding your personal roadmap to triggers is vital – please refer to our recent blog on this topic here.
And simply because you are part of our community, you are invited to do a one-on-one consultation with us about this – and ALL of your unique health journey – and understanding what your triggers might be – and how to avoid them.
Warm wishes for the healthiest you!
Dr. Tiffany Caplan & Dr. Brent Caplan
PS: To check out more healthy recipes for your immune system, read Drs. Caplan cookbook “Recipes to Calm the Fires of Inflammation.”
Board Certified in Integrative Medicine
Certified Functional Medicine Practitioner
Institute for Functional Medicine Certified Practitioner