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  • Elaine Zhang, Dietitian

One day meal planning for healthy immune system

Breakfast

Immune boosting smoothie with homemade granola

Smoothie

Serve 2-3


Ingredients:

½ cup frozen blueberries 

½ cup frozen strawberries

¼ cup shredded carrots

3 Dried figs

1 banana

1 cup kefir

1 cup milk or other plant based beverage


1-2 tbsp chia seed (topping)

3/4 cup homemade granola (topping, recipe see below)


Directions:

1.Blend all the fruit and dairy together until smooth

2.Add the topping chia seed and granola

3.Enjoy!


Coconut almond granola 

Serve 10-12

Ingredients:

3 cups rolled oats 

1 cup raw almonds, roughly chopped

½ cup shredded unsweetened coconut

1/2 cup dried cranberries

¼ cup goji berries

½ cup vegetable oil

¼ cup coconut sugar (or brown sugar)


Directions:

1.Preheat the oven to 300F (150C) and place baking paper onto a sheet pan.

2.Add water to cranberries and goji berries for rehydration for 5-10 minutes, then drain the water. Or add the dried fruit after baking to prevent being burnt.

3.In a large bowl, combine the oats, almonds, goji, cranberries and coconut

4.In a medium bowl, combine the sugar and oil

5.Combine the two mixtures together and mix thoroughly, then pour everything onto the baking sheet.

6.Cook for 30 minutes, stirring every 15 minutes to avoid burning. Cook until it achieves an even golden color.

7.Let it cool, and then transfer to an air-tight jar.

(Tip: it can be stored for around 2 weeks)


Lunch


Kale salad with chickpeas

Serves 2-3

Ingredients:

1 cup kale

1 cup lettuce

1/2 cup mustard

1 apple

3 cup chickpea 

½ cup onions

1/4 cup cranberries and seed mix (pumpkin seed and sunflower seed)

cilantro (topping)


Dressing:

3 tbsp lemon juice

1-2 Tbsp tahini (sesame seed paste)

1 Tbsp soy sauce 

2 tbsp extra virgin olive oil 

½ tablespoon miso paste

Salt and Black pepper to taste 


Directions:

1.First make your dressing by combining ingredients above in a bowel, then mix well.

2.In a large bowl, combine kale, lettuce, mustard, apple, chickpea, onion, seeds, cranberries and cilantro.

3. Pour the dressing over the salad. Add salt and pepper if needed.

4. Enjoy!


Afternoon


Turmeric Latte

Serves 1

Ingredients:

1 cup 2% milk 

½ tsp ground turmeric

½ tsp honey

½ tsp ground cinnamon

1 pinch ground black pepper

Directions:

1. Put all the ingredients in a saucepan and whisk constantly over a low heat

2. Once hot, pour into a mug.

3. Add more honey if needed.


Dinner


Healthy Pad thai with salmon

Serves 3-4

Ingredients:

300g brown rice noodles (hot water, drain and rinse with cold water)

½ cup carrots

1 cup broccoli

6 mushrooms

3 cloves garlic 

Turmeric (3-4 thin slices) finely minced

2 tablespoons oil

2 egg

½ cup bean sprouts

1/4 cup Green onions


Topping:

Lime wedge; 

Fresh herbs like cilantro and basil

Chopped peanuts

Sriracha sauce if needed


For the Sauce:

2 tablespoons fish sauce

1 tablespoon brown sugar 

1 tablespoon white vinegar

2 tablespoons soy sauce

1 tbsp garlic chili paste

2 tablespoons peanut butter

Salt and pepper to taste

Directions:

1. Prepare the rice noodles according to package directions, hot water, drain and rinse.

2. In a small bowl, prepare the sauce. whisk fish sauce, soy sauce, brown sugar, rice vinegar, garlic chilli paste, and creamy peanut butter. Set aside.

3. In a large saucepan over medium high heat, add 1-2 tablespoons of oil. Cook the egg for 1-2 minute until scrambled. Set aside.

4. Add oil again, put in garlic and turmeric and then add broccoli, mushroom and carrot and let it sauté for 3 minutes until soft.  

5. Add in the noodles, sauce and bean sprouts. Toss until it is fully coated in the sauce and heated throughout.

6. Garnish with green onions. You can add toppings such as chopped peanuts, cilantro and lime wedges and sriracha sauce if needed. Enjoy!


Salmon

Serves 1

Ingredients:

Salmon 100g

Salt 

Pepper

Lemon juice

Vegetable oil

Dried cilantro


Directions:

1. Sprinkle some salt and pepper on the salmon and massage it to coat evenly on the salmon

2. Squeeze some lemon juice on top

3. Brush some vegetable oil on the salmon

4. Sprinkle some dried cilantro on top

5. Bake in the oven 200C (400 F) until the internal temperature reaches 63 C ( 45 degree F).



*Each individual has different nutrition requirements. Recipes above are meant for inspiration only. Please consult your dietitian or doctor for customized meal ideas that suits you.

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©2020 by Elaine Zhang, Registered Dietitian. All Rights Reserved.