Cozy Winter Recipes to Help Maintain a Healthy Immune System

Written By: Erin Cheung
Dietetic Intern with Department of State Hospitals- Napa

As we are approaching wintertime, cold and flu season is also at its peak. Our immune system protects us against infectious diseases like cold and flu. Maintain a healthy immune system by consuming foods rich in vitamin A, C and D. Vitamin A keeps your skin healthy to protect against bacterial invasion. On the other hand, vitamin C is a great antioxidant. We have more inflammation in our body when we are sick, and antioxidants help lower inflammation in our body. Vitamin D helps produce white blood cells in our body, which is crucial to immune response.
Enjoy your winter holiday with these cozy recipes that help maintain a healthy immune system!
1) Vitamin A
Vitamin A is usually found in red/orange plant foods, such as tomatoes, sweet potatoes, winter squash, and carrots, as well as some green plant foods such as spinach and broccoli. 
2) Vitamin C
Foods rich in vitamin C include citrus fruits, berries, bell peppers, cauliflowers, and broccoli. 
3) Vitamin D
Vitamin D is usually found in fatty fish, egg yolks, mushroom (exposed to UV light), and fortified milk. 

 Tomato-based Vegetable Soup
This yummy, cozy vegetable soup recipe is very versatile. You can substitute any of the vegetables in the current recipe with any other vegetables you like. Have fun customizing your own vegetable soup!
6 servings
Ingredients:
2 carrots, chopped
2 pieces celery, chopped
1 medium yellow onion, chopped
1 sweet potato (about 8 oz.), peeled and diced
6 c. vegetable broth
1 (~14-oz.) can crushed tomatoes
1 c. broccoli florets
1 (8.75-oz.) can corn, drained
1 (~14-oz) can butternut squash purée
1 (5-oz.) bag baby spinach
Seasonings:
2 Tbsp. olive oil/vegetable oil
4 cloves garlic, chopped
2 tsp. Italian seasoning
1 tsp Salt and ½ tsp pepper, or to taste
 
Instructions:
1. Heat a large pot over medium-high heat. Add the olive oil, then carrots, celery, onion and sweet potato. Season with 1/2 teaspoon salt. Cook 8 to 10 minutes. Add the garlic and cook 2 more minutes.
2. Add the broth, tomatoes, broccoli, corn, squash puree, and Italian seasoning. Cook at a low simmer (medium heat), stirring occasionally, 12 to 15 minutes. Add the spinach and stir to wilt.
3. Season with the remaining 1/2 teaspoon salt and black pepper. Serve.

Mushroom and onion scrambled eggs
Most store-bought mushrooms are cultivated without being exposed to sunlight. Put your store-bought mushrooms under the sunlight for at least 1-2 hour to increase the vitamin D content. For even more vitamin D, you can serve the scrambled eggs with a cup of vitamin D-fortified milk for breakfast.
1 serving
Ingredients:
1/2 tbsp olive oil
1/4 cup onions
1 1/2 cups thin sliced mushrooms (exposed to sunlight)
1/2 cup fresh baby spinach
2 large eggs
Salt and black pepper, to taste
Instructions:
1. In a small bowl, whisk eggs, salt and pepper until blended.
2. In a medium nonstick skillet, heat oil over medium heat.
3. Add onions and cook until tender and golden, 3 to 4 minutes.
4. Add the mushrooms and cook and stir 3-4 minutes or until tender.
5. Add spinach; cook and stir until wilted.
6. Add egg mixture; cook and stir just until eggs are thickened, and no liquid egg remains.


 
 
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