Food and Beverage
5 Habits to Help Maintain Immune Health
To combat cold and flu season, adopt healthy habits like a nutrient-rich diet, prioritize hygiene, stay active, hydrate, and manage stress effectively for immune support.
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(Family Features) Cold and flu season is here. The best way to battle cold and flu season is to prevent coming down with anything at all. While it’s impossible to stay entirely safe from germs, sniffles and coughs, there are a few healthy habits you can incorporate for extra protection this year.
Healthy Habits
Along with the guidance you receive from your health care provider, consider these dietary and lifestyle recommendations to support your immune system naturally.
Commit to a Healthier Diet: Essential for optimizing your immune system, eating a healthy diet consisting of more foods like fruits, vegetables, nuts, seeds, legumes and whole grains is recommended by experts. These foods contain beneficial plant compounds linked to health benefits in humans. Case in point: fresh grapes.
Natural grape compounds, including antioxidants and other polyphenols, may help protect the health and function of cells. At the most basic level, healthy cells are the foundation of good health.
Making simple swaps such as choosing fresh California grapes instead of processed snacks or adding grapes into favorite recipes for a healthy boost are tasty ways to add these beneficial compounds.
Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health. Incorporate the health benefits of grapes into your diet with an easy, convenient recipe like Grape and Brussels Sprout Slaw, perfect for eating on its own or pairing with a favorite protein such as grilled chicken breast.
Prioritize Basic Hygiene: Preventive practices can help you avoid germs, protecting yourself and others at the same time. Frequently wash your hands using soap and water, limit contact with others who may be sick and cover your nose and mouth with a tissue or elbow while coughing or sneezing.
Stay Active: Cold and flu season lines up with brisk temperatures, often making it more difficult to get outside for exercise. Find an activity you enjoy like moderate-intensity walking, jogging, biking or playing an aerobic sport. The “Journal of Sport and Health Science” reports exercise can help improve immune response and reduce inflammation, making it a key way to prepare your body to fight back.
Hydrate, Hydrate, Hydrate: Staying hydrated helps your immune system by keeping the body’s defenses functioning properly. In addition to drinking water, you can increase hydration by eating foods with high water content like grapes, which contain about 82% water.
Manage Stress: You can help control stress – which has a negative impact on overall health and wellness – in a number of ways. Practice deep breathing or meditation, engage in activities and hobbies that bring joy and develop nighttime habits that promote good sleep. If snacking in the evening, choose foods such as grapes that are a natural source of melatonin, a compound which helps regulate sleep cycles. Talk with someone you trust, like a friend, family member or mental health professional, to help relieve stress.
Visit GrapesFromCalifornia.com to find more ways to support your immune health.
Grape and Brussels Sprout Slaw
Servings: 6
- 1 bag (12 ounces) shredded Brussels sprouts
- 2/3 cup finely shredded red cabbage
- 2 cups red Grapes from California, halved lengthwise
- 1/2 cup finely diced red onion
- 3 scallions, trimmed and thinly sliced
- 2 tablespoons rice vinegar
- 1 1/2 tablespoons honey
- 1 teaspoon fresh lemon or lime juice
- 1 teaspoon low-sodium soy sauce
- 2 tablespoons olive oil
- 1 tablespoon toasted (dark) sesame oil
- freshly ground black pepper, to taste
- 3 tablespoons toasted sesame seeds
- In large mixing bowl, combine shredded sprouts, cabbage, grapes, onion and scallions.
- In small bowl, whisk vinegar, honey, lemon or lime juice and soy sauce. Drizzle in olive and sesame oils while whisking. Toss well with slaw mixture. Chill 45 minutes to incorporate flavors. Season with pepper and sprinkle sesame seeds on top.
Nutritional information per serving: 170 calories; 4 g protein; 22 g carbohydrates; 9 g fat (48% calories from fat); 1.5 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 60 mg sodium; 4 g fiber.
SOURCE:
California Table Grape Commission
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Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience.
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Food and Beverage
A Loaded Casserole That’s Quick and Comforting
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(Family Features) It’s tough to beat an easy dinner that’s equal parts comforting, convenient and delicious. This Loaded Hamburger Potato Casserole is no exception – just brown ground beef then mix in a casserole dish with potatoes, bacon, cheese and more before baking for an hour. Find more casserole recipes and beyond at Culinary.net.
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Loaded Hamburger Potato Casserole
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 1 pound ground hamburger
- 1 tablespoon garlic powder
- 1 bag (1 1/2 pounds) tri-colored baby potatoes
- 1 can (10 ounces) cream of mushroom soup
- 1/2 cup sour cream
- 1/4 cup milk
- 1/2 cup fried onions (optional)
- 1 cup shredded cheddar cheese
- 2 1/2 ounces bacon pieces
- salt, to taste
- pepper, to taste
- chives or green onions, for topping
- Heat oven to 375 F.
- In skillet over medium heat, brown ground beef with garlic powder; drain and set aside.
- Cut potatoes into small pieces. In casserole dish, mix beef; potatoes; soup; sour cream; milk; fried onions, if desired; cheese; and bacon pieces. Season with salt and pepper, to taste. Bake, covered, 50 minutes then uncover and bake 10 minutes.
- Top with chives or green onions.
SOURCE:
Culinary.net
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Food and Beverage
Savory Pork Chili Fresh from the Slow Cooker
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Savory Pork Chili Fresh from the Slow Cooker
(Family Features) If you’re hunting for a cool-weather warmup or just need a break from the kitchen, the slow cooker is a perfect tool to make dinner a breeze. This Barbecue Chili recipe from “Cookin’ Savvy” offers a hearty meal that serves a crowd.
Visit Culinary.net to find more family-friendly dinner inspiration and step-by-step recipe videos.
Watch video to see how to make this recipe!
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Barbecue Chili
Recipe courtesy of “Cookin’ Savvy”
Servings: 8-10
- 1 pork loin (2-3 pounds)
- 1 can (10 ounces) diced tomatoes and green chilies
- 2 cups barbecue sauce, divided
- 1 cup water
- 1 can (29 ounces) tomato sauce
- 2 cans (27 ounces each) chili beans
- 1 package chili seasoning
- 1 tablespoon barbecue seasoning
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- salt, to taste
- pepper, to taste
- sour cream, for serving
- shredded cheddar cheese, for serving
- corn chips, for serving
- Place pork loin in slow cooker. Cover with diced tomatoes and green chilies, 1 cup barbecue sauce and water; cook on low 4-6 hours.
- Cut up cooked meat and place in Dutch oven along with juices from slow cooker. Add remaining barbecue sauce, tomato sauce, chili beans, chili seasoning, barbecue seasoning, onion powder and garlic powder. Season with salt and pepper, to taste.
- Cook over medium heat 20 minutes, stirring occasionally. Serve with sour cream, shredded cheese and corn chips.
Tip: Add can of beans if serving bigger crowd.
SOURCE:
Culinary.net
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Food and Beverage
Bring Warmth to Winter with a Filling Family Dinner
This winter, enhance family dinners with healthy recipes featuring sweetpotatoes, a nutritious superfood. Try the Cheesy Sweetpotato Casserole for a comforting, flavorful meal that supports overall health.
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Bring Warmth to Winter with a Filling Family Dinner
(Family Features) Hearty, comforting foods that go perfectly with cold weather may be some of your family’s favorites, but if all those filling meals are starting to (literally) weigh you down, it’s time for a better-for-you spin.
Add a superfood to your winter menu for cold-weather dishes you can feel good about serving to your loved ones. Sweetpotatoes, known as a “diabetes superfood” by the American Diabetes Association, are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. They’re a natural sweetener for that “sweet” flavor you crave without the added sugar, making them a perfect addition to this Cheesy Sweetpotato Casserole made with sweetpotato puree, warm spices and ground turkey.
A healthy and easy weeknight dinner, this creative spin on a classic casserole takes advantage of sweetpotatoes’ sweet, savory versatility. They enhance both flavor and nutrition content in simple and elevated recipes alike. Plus, they can be cooked and prepared in several ways, such as on the stove, baked, microwaved, grilled, slow cooked or, in this case, boiled and pureed.
Visit ncsweetpotatoes.com to discover more ways to cook better-for-you family meals this winter. https://www.youtube.com/embed/NpMfx1ZUyBo?si=EZZcgfdjC5sFWSNb&controls=0
Cheesy Sweetpotato Casserole
Recipe courtesy of the North Carolina Sweetpotato Commission
Servings: 6
- 1 medium North Carolina sweetpotato
- 16 ounces shell pasta (or any kind of noodle)
Ground Turkey:
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1/2 medium yellow onion, minced
- 1 teaspoon garlic powder
- 1/8 teaspoon salt
- 1/8 teaspoon ground pepper
- 1/4 teaspoon powdered mustard
Cheese Sauce:
- 3 tablespoons tomato puree
- 1/2 cup chicken broth (or any kind of broth)
- 1 cup shredded colby jack cheese, plus additional for topping (optional)
- salt, to taste
- nonstick cooking spray
- fresh parsley, for garnish
- Peel sweetpotato and chop into 1-inch cubes. Place in pot and cover with water. Bring to boil over high heat. Cook 13-15 minutes until sweetpotatoes are tender. Drain and let cool 2-3 minutes then puree in food processor or blender.
- Bring large pot of water to boil. Add shell pasta. Cook until slightly harder than al dente as it will continue to cook in oven.
- Strain pasta, rinse with cold water and set aside.
- To make ground turkey: Heat large skillet over medium heat. Add olive oil. When olive oil is fragrant, add ground turkey. Break turkey into small pieces. Mix in onion, garlic powder, salt, ground pepper and powdered mustard; cook 4-5 minutes. Remove from heat.
- To make cheese sauce: Heat oven to 375 F and place sweetpotato puree in blender or food processor with tomato puree, chicken broth, 1 cup shredded cheese and salt, to taste. Blend until combined and sauce is smooth.
- Spray 9-by-13-inch casserole dish with nonstick cooking spray. Place noodles, ground turkey and sweetpotato sauce in casserole dish and mix until coated in sweetpotato cheese sauce. Sprinkle with additional shredded cheese, if desired, and bake 15 minutes.
- Remove, let cool 10 minutes and sprinkle with fresh parsley.
SOURCE:
North Carolina Sweetpotato Commission
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