Posted Dec 14, 2011
There’s nothing worse than being sick during the holidays. Healthy eating along with hand washing and cough covering can help keep your family from coming down with a cold. It’s important to eat a variety of healthy foods from all food groups throughout the year and adding certain foods during cold and flu season can boost the body’s immune system.
Yogurt and other cultured milk products with the “live active culture” seal contain probiotics, beneficial bacteria with immune-boosting benefits. Garlic boosts the immune system, increasing resistance to infection and stress. Citrus fruits contain vitamin C and chicken contains zinc, nutrients that play important roles in the proper functioning of the immune system.
Keep the flu at bay with a family meal of Simple Roast Chicken, Ginger Garlic Green Beans and Cherry Yogurt Parfaits. Rev up your immune systems all week long with recipes like Broiled Halibut with Tangy Yogurt Sauce, Roasted Red Pepper Yogurt Dip, Citrus Salad with Ginger Yogurt and Roasted Garlic Ginger Sweet Potato Soup.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
SIMPLE ROAST CHICKEN
1 small onion, peeled and quartered
3 cloves garlic, peeled and quartered
3 sprigs fresh tarragon
3 sprigs fresh thyme
1 5-pound chicken, giblets removed
2 tablespoons extra-virgin olive oil
1 teaspoon Kosher salt
One-half teaspoon freshly ground pepper
GINGER GARLIC GREEN BEANS
1 pound green beans, trimmed
3 garlic cloves
1 tablespoon soy sauce
1 tablespoon grated peeled ginger
2 teaspoons rice vinegar (not seasoned)
1 tablespoon vegetable oil
One-half teaspoon Asian sesame oil
1 1-2 teaspoons sesame seeds, toasted
CHERRY YOGURT PARFAITS
1 can cherry pie filling, divided
16 ounces vanilla yogurt, divided
1 cup graham cracker crumbs (about 16 squares), divided
FEATURED FAMILY MEAL
Simple Roast Chicken
http://www.MealsMatter.org/recipes-meals/recipe/62416
1 small onion, peeled and quartered
3 cloves garlic, peeled and quartered
3 sprigs fresh tarragon
3 sprigs fresh thyme
1 5-pound chicken, giblets removed
2 tablespoons extra-virgin olive oil
1 teaspoon Kosher salt
1/2 teaspoon freshly ground pepper
Preparation
Preheat oven to 375 degrees Fahrenheit.
Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down.
Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175 degrees Fahrenheit, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.
Ginger Garlic Green Beans
http://www.MealsMatter.org/recipes-meals/recipe/75120
1 pound green beans, trimmed
3 garlic cloves
1 tablespoon soy sauce
1 tablespoon grated peeled ginger
2 teaspoons rice vinegar (not seasoned)
1 tablespoon vegetable oil
1/2 teaspoon Asian sesame oil
1 1/2 teaspoon sesame seeds, toasted
Preparation
Cook beans in a 6-quart pot of boiling well-salted water, uncovered, until just tender, 6 to 7 minutes. Drain in a colander, then plunge into an ice bath to stop cooking. Drain beans and pat dry.
While beans cook, mince and mash garlic to a paste with a pinch of salt, then stir together with soy sauce, ginger, vinegar and oils in a large bowl.
Add beans and toss. Serve sprinkled with sesame seeds.
Cherry Yogurt Parfaits
http://www.MealsMatter.org/recipes-meals/recipe/7848
1 can cherry pie filling, divided
16 oz. vanilla yogurt, divided
1 cup graham cracker crumbs (about 16 squares), divided
Preparation
Combine 1 cup pie filling and one carton of yogurt; place about 2 tablespoons each in six parfait glasses. Top each with 1-2 tablespoons of the graham cracker crumbs, about 2 tablespoons pie filling and about 2 tablespoons yogurt. Divide remaining cracker crumbs and pie filling/yogurt mixture between parfait glasses.
Other Featured Recipes
Broiled Halibut with Tangy Yogurt Sauce
http://www.MealsMatter.org/recipes-meals/recipe/16471
2 cups plain low-fat or nonfat yogurt
1/4 cup lemon juice
1 clove large garlic, crushed
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 (6 oz.) halibut fillets
Preparation
1. Preheat broiler.
2. Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl; mix well.
3. Line a broiler pan with foil and place fish on top, skin side down. Spread half the yogurt sauce over fish fillets. Put fish four inches under broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden.
4. Serve warm with yogurt sauce on the side.
Roasted Red Pepper Yogurt Dip
http://www.MealsMatter.org/recipes-meals/recipe/14339
1 (12 oz.) jar roasted red peppers, drained
2 (8 oz.) containers lowfat plain yogurt
1 can (4 oz.) chopped green chilies, drained
1 garlic clove, minced
Preparation
Puree red peppers in food processor or blender; drain again. Add remaining ingredients; mix until blended and refrigerate. Serve with assorted cut vegetables or pita wedges.
Citrus Salad with Ginger Yogurt
http://www.MealsMatter.org/recipes-meals/recipe/83922
1 pink grapefruit, peeled
2 large tangerines or minneolas, peeled
3 navel oranges
1/2 cup dried cranberries
2 tablespoons honey
1/4 teaspoon ground cinnamon
1 16- or 17.6-ounce container Greek yogurt
2/3 cup minced crystallized ginger
1/4 cup golden brown sugar
Additional dried cranberries
Preparation
1. Break grapefruit and tangerines into sections. Cut grapefruit sections into thirds; cut tangerine sections in half. Transfer grapefruit, tangerines, and all juices to deep serving bowl. Using small sharp knife, cut all peel and white pith from oranges. Slice oranges into 1/4-inch-thick rounds, then cut slices into quarters. Add oranges and all juices to same bowl. Mix in 1/2 cup dried cranberries, honey, and cinnamon. Cover and refrigerate at least 1 hour.
Mix yogurt and ginger in bowl.
Fruit and yogurt can be prepared 1 day ahead. Cover separately; chill.
Spoon yogurt atop fruit. Sprinkle with brown sugar and dried cranberries.
Roasted Garlic Ginger Sweet Potato Soup
http://www.MealsMatter.org/recipes-meals/recipe/22942
6 large sweet potatoes
1 tablespoons vegetable oil
One-half head garlic, about 5 unpeeled cloves
2 to 3 slices ginger
6 cups chicken broth or bouillon
1 to 2 cups water
Preparation
Preheat oven to 350 degrees Fahrenheit. Slice potatoes in half lengthwise. Rub cut surfaces with oil and place cut-side down on a baking sheet. Scatter unpeeled garlic cloves and ginger slices in centre of pan. Bake, uncovered, in center of oven until potatoes are very soft, from 45 to 60 minutes.
2. Scoop potato pulp from skins and place pulp in a food processor. Squeeze garlic cloves from peel right into processor. Add ginger. Whirl, adding broth as needed to produce a puree.
3. Spoon puree into a large saucepan. Stir in remaining broth and water, one cup at a time, until as thick as you like. Heat over medium-low, stirring frequently to prevent scorching, until hot.
4. Serve with dollops of sour cream.
Cook’s notes: Soup will keep well, covered and refrigerated for up to three days.
For more healthy meal planning made simple, go to www.mealsmatter.org
Dairy Council of California, MealsMatter.org.