Eat for Immunity not for Anxiety
By Camille Gallinger
I am going to share with you two of my personal favorite recipes that I have curated for you and think you will find delicious and satisfying. I encourage you to shift from the comfort zone to the creativity zone and make these healthy meals. Both of these recipes are rich in nutrients that will support your immunity, which is what we want as we remain more focused on strengthening our health, rather than fearing impending sickness.
The first recipe is one I discovered years ago when I was on the email list to receive the educational blogs of Dr. Veronique Desaulniers. It is called Crunchy Salmon Salad and I have made it over and over again because it is easy, delicious and healthy due to its anti-inflammatory omega 3 fat content, select vegetables and herbs, and its quality protein. I made one change this recipe since I am not a fan of the average mayo. If you have read my blogs, you know that I like soy-free Vegenaise by Follow Your Heart. I suggest using Vegenaise as the moisture ingredient for holding this savory dish together:
Bake 2 salmon filets at 375 F for about 20 minutes. Once cool, crumble the salmon into a glass bowl.
Add the following into a food processor or Vita-Mix:
- 2 chopped celery stalks
- 2 greens onions
- ½ cup fresh parsley
- ½ cup fresh dill
- 2 cloves of garlic
- 2 teaspoons mustard
- Juice of 1 lemon
- ½ cup to 1 cup of soy-free Vegenaise, depending on your taste
- Sea Salt to taste
- Pulse and mix together until finely chopped. Add to the salmon and mix thoroughly.
- Chill for a few hours before serving. Enjoy!
This next recipe is called Immunity Boosting Ground Turkey Soup with Turmeric and Ginger. I found it posted on the site called The Roasted Root. Like the Crunchy Salmon Salad, it is a good source of protein but its anti-inflammatory and immune-enhancing properties come from turmeric, ginger, garlic and onions, carrots, and broccolini.
With a couple of changes, its ingredients are as follows:
- 1 Tbsp olive oil
- 1 small yellow onion
- 3 cloves garlic
- 1 lb hormone-free, organic ground turkey
- 1 (2-inch) knob ginger peeled and grated
- 1 tsp ground turmeric
- 2 large carrots peeled and chopped
- 1 zucchini squash chopped
- 1 bunch broccolini chopped
- 4 cups chicken broth
- 1 cup canned coconut milk (full fat) – see local grocery store in Ethnic food section
- 2 Tbsp fish sauce – Also in Ethnic food section (Boatman’s is a good brand)
- 2 Tbsp lime juice
- 1 tsp sea salt
- Heat the oil in a large pot over medium heat. Add the onion and garlic and sauté, stirring occasionally until softened and translucent, about 3 minutes.
- Add the ground turkey meat and sear for 2 minutes without touching. Flip the meat and sear another 1 minute. Break the turkey meat into smaller pieces.
- Add remaining ingredients, stir well, and cover. Bring soup to a full boil, then reduce to a simmer. Cook 10 to 20 minutes, until vegetables have softened and turkey is cooked through.
- Taste the soup for flavor and add more lime juice, fish sauce, and/or sea salt to taste.
I might add that if you are familiar with using stalks of lemon grass, add this for a refreshing taste AND the benefit of being an astringent for a sore throat. See this article on the www.thinkvitality.com website and leave a comment letting me know if you will try or have tried these recipes and what you think! Also let me know any changes you made personally. I hope you find the preparing of these meals a productive and healthy way of shifting your energy from anxiety to strength and creativity. Buen Provecho and Bon Appetit!