To keep your immune system in tip-top shape during cold and flu season, you need adequate sleep, regular exercise, and good eating habits. Here’s a look at some of what you should be eating on a daily basis:
Amino acids: Amino acids are the building blocks of all protein. All cells, including white blood cells, which fight infection, are made of substantial amounts of protein. Go for a variety of plant-based foods to get a full balance of your essential amino acids (beans, legumes, hemp and chia seeds, quinoa, and sprouted grains).
Yield: 4 Servings
2 acorn squash
1 teaspoon plus 2 tablespoons extra virgin olive oil
1⁄2 teaspoon chili powder
1 yellow onion, sliced
1 cup grape tomatoes, quartered
1 15-ounce can low sodium chickpeas, drained and rinsed
2 bunches fresh spinach, stems removed
1⁄4 teaspoon kosher salt
1 pinch of freshly ground black pepper
2 tablespoons fresh lemon juice
1. Heat the oven to 400°F.
2. Trim ends of squash and cut in half. Scoop out seeds and place squash halves, flesh sides up, on a sheet pan, and drizzle each side with 1/2 teaspoon of olive oil. Rub to coat and sprinkle with chili powder. Flip squash and roast 40 minutes, until tender and easily pierced with a paring knife.
3. Heat remaining 2 tablespoons oil over medium-high heat. Stir in onion, cover with tight fitting lid, and cook 6-7 minutes, stirring occasionally, until tender. Remove lid and cook 3-4 minutes, stirring often, until onion is light golden brown. Add tomatoes and chickpeas, cook 1 minute, stirring occasionally. Turn off heat, add spinach and cover for 2 minutes until spinach begins to wilt. Remove lid, add salt, pepper, and lemon juice, and toss well.
4. Flip the cooked squash and fill with the chickpea-spinach mixture, dividing evenly.
Nutrition Info Per Serving:
(4 servings) 303 calories, 9.6 g total fat, 1.4 g saturated fat, 13 g protein, 48 g carbohydrate, 11.6 g dietary fiber, 4.3 g sugar, 0.0 mg cholesterol, 489 mg sodium