FUEL FOR BOOSTER ROCKETS/
The immune system’s importance needs no explanation. What may need clarification is how we can keep this system healthy. Nutrition plays an immense role. That’s why the Reset contains the basic nutrients we often miss in our diets. Vitamins A and D regulate immune cells to fight infections, while vitamins E and C are a key part of the anti-inflammatory process. Trace minerals like zinc, copper, selenium and manganese are at the core of antioxidant activity [1].
This week, try including a few of the following foods in your diet to enhance the power of your booster rockets.
TIPS FOR ON-THE-GO/
- Keep nuts/seeds around in snack-sized bags for easy grab-n-go snacking
- Hard boiled eggs are an easy make-ahead meal or snack to keep in the fridge
- Smoked salmon lasts for a while in the fridge and makes a fast meal or snack
- Consume nuts/seeds with leafy greens and brightly colored fruits/veggies: the fats increase the absorption of Vitamins A, D, E and K
RECIPES FOR WEEK 4/
Twice-Baked Sweet Potatoes with Ground Turkey
Boosting the immune system is easy with this flavorful meal as it provides ample amounts of vitamins A, C, E, K and trace minerals. Download recipe and nutritional information here.
INGREDIENTS
- Sweet Potato, halved, lengthwise, 2 Medium potato (raw)
- Turkey, ground, cooked, 16 oz
- Coconut Oil, divided, 1 tbsp
- Sea Salt, 2 teaspoon
- Spinach, 6 cups
- Chili Powder, 1 tbsp
- Cumin, 0.5 tablespoon
- Garlic Powder, 1 tsp
INSTRUCTIONS
Sweet potato: Preheat oven to 425F. Scrub sweet potato skins and cut potatoes in half, lengthwise. Brush 1/2 Tbsp melted coconut oil over the potato and skin. Place potato face-down on a baking sheet lined with unbleached parchment paper. Cover skins in course using 1 tsp course sea salt. Place in the oven and bake for 25-40 min (depending on size). Done when soft to the touch.
Turkey and spinach: While potatoes cook, heat a pan on medium-high and melt 1/2 Tbsp coconut oil. Pan-fry the turkey and add seasoning when cooked half way. Add the spinach (may need to cook 2 cups at a time), cook until wilted.
Stuffing: When potatoes are done, carefully scoop potato out of skins and put in a bowl (try not to rip the skins). Mash with a potato smasher (add coconut oil or butter if needed). Add smashed potato to the turkey mixture and combine. Scoop the mixture back into the potato skins. Place in the oven for 10-15 minutes.
Alternative: If this is too time-consuming, you can just cut the sweet potato into one inch chunks, bake them at 425F for 25-35 minutes, and add them to the turkey mix for a delicious hash!
Oven Roasted Salmon with Asparagus and Tomatoes
Vitamins A and D are essential to regulating the immune system. Combining salmon (vitamin D) with something brightly colored like tomatoes (vitamin A) and an herb like dill (vitamin C, trace minerals) helps naturally support immune system regulation. Download recipe and nutritional information here.
INGREDIENTS
- Salmon, wild-caught, 10 oz
- Asparagus, ends trimmed, 1 bunch
- Cherry or Grape Tomatoes, halved, 1.5 cup
- Lemon, halved, 1 lemon
- Dill, fresh, minced (or 1 Tbs dried), divided, 2 tbsp
- Coconut Oil, melted, divided, 3 tbsp
- Sea Salt (to taste), 1 pinch
INSTRUCTIONS
Salmon: Preheat the oven to 400 F. Place the salmon on a cooking sheet lined with unbleached parchment paper. Brush each piece of salmon with 1⁄2 Tbsp of coconut oil then sprinkle with sea salt, pepper, and 1⁄2 Tbsp of dill.
Sides: Place the asparagus and tomatoes in a bowl; add the rest of the coconut oil and dill; add sea salt and pepper to taste and mix well. Place the asparagus-tomato mixture onto the same lined cooking tray as the salmon and spread out as much as possible.
Cook and serve: Cook for 12 minutes, or until salmon is done (8 minutes per inch). You may need to turn the asparagus at 6 minutes. Plate, add fresh squeezed lemon to both salmon and asparagus-tomato mixture, to taste, and serve.
NOTE
Do not use aluminum foil as this can be toxic. You may need to turn the asparagus at 6 minutes.
SOURCES/
[1] P. C. Calder, “Feeding the immune system,” Proc. Nutr. Soc., vol. 72, no. 3, pp. 299–309, Aug. 2013, doi: 10.1017/S0029665113001286.
Download the full Recipes for your Reset Guide here.
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