5 immune system-boosting recipes - KMSP-TV

5 immune system-boosting recipes

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Spinach berry salad with lemon vinaigrette

Serves 4

Ingredients:

4 cups fresh spinach, washed and dried

1 cup or more fresh berries, washed

1 cup fresh carrots, peeled, sliced

Lemon vinaigrette

½ cup olive oil

2 large lemons, juiced

honey to taste

Directions:

Layer spinach with berries and carrots.

Toss spinach, berries and carrots together with desired amount of dressing.

Sprinkle berries on top.

 

Roasted sweet potatoes with walnuts

Serves 4

Ingredients:

1-2 sweet potatoes, whole, washed

3/4 cup walnuts or pecans, raw

Directions:

In preheated 350 degree oven.

Bake for 35-45 minutes or until fork tender (Fork tender means, when you poke the squash with a fork, it is soft/tender).

Remove from oven, slice for portions.

Sprinkle walnuts or cashews on top.

Serve.

 

Steak (or chicken) with Chimchurri

Serves 4

Ingredients:

4 – 4-5 oz chuck eye steaks or other cut of choice

2 T olive oil

Salt and pepper to taste, two good pinches per steak

Chimchurri:

1/3 cup chopped parsley

3 tablespoons red wine vinegar

3 Tablespoons garlic, minced

1 tablespoon oregano leaves

1 1/2 teaspoons crushed red pepper

Kosher salt and freshly ground pepper

1/2 cup extra-virgin olive oil

Directions:

Combine all chimchurri ingredients, in food processor if desired, set aside. Serve Chimchurri at room temperature.

Season steak with olive oil, salt and pepper.

Allow steaks to sit at room temperature for 15 minutes before cooking to help ensure even cooking throughout.

Either broil, pan fry or grill. For medium rare steak, cook 4-5 minutes per side. Remove from heat, and let rest for 5-10 minutes before serving.

Learn how to grill steaks here: http://chefmarshallobrien.com/grilled-rib-eye-steak 

 

Grilled chicken

Serves 4

Ingredients:

4 – 4-5 oz (about the size of a deck of cards or slightly bigger) boneless, skinless chicken breast

2 T olive oil

Salt and pepper to taste, two good pinches per piece

A light sprinkle of paprika for color

Directions:

Grill chicken on medium-high heat until golden in color, firm to the touch and thoroughly cooked, about 3-4 minutes per side.

 

Berry parfait

Serves 6

Ingredients:

3 C berries (blueberries, blackberries, chopped strawberries) fresh or frozen (thawed)

3 C plain yogurt, regular or Greek style

Directions:

Put 1/4 C fruit in bottom of single serving glass as a layer.

Then layer 1/2 C yogurt on top of fruit.

Then layer 1/4 C fruit on top of yogurt.

 

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