Page 52 - Harnett Life Winter 2020

Easy Dishes

to Boost

Immunity

Family Features) Staying healthy is important year-round, but nols that help protect the health of cells throughout the body.
especially in the cooler months when temperatures drop, peo- They also contain about 82% water, so they provide important
ple spend more time inside and germs can spread easily. What fluids for hydration, which is also critical to a healthy immune
you eat and the lifestyle you embrace are critical components system.
of staying healthy.
Grapes can be enjoyed as a healthy snack or an immune-boost-
Nourishing meals full of fruits, vegetables, protein-rich foods ing ingredient in recipes like Chicken, Spinach and Grape Pita
and whole grains help provide the body’s immune system with sandwiches and Grape and Salmon Power Salad. Each pro-
the nutrients it needs. Maintaining a healthy lifestyle by get- vides a mix of immune-supporting nutrients, including zinc in
ting enough sleep, being physically active every day, having chicken, vitamins A and C in kale, polyphenols in grapes and
enough fluids and reducing stress also help keep the immune other important nutrients in the salmon, walnuts and barley.
system in shape.
Find these recipes and more in “Eating for Immune Health”
As a nutritious food to include on your grocery list, grapes of along with additional ways to eat healthy and stay well at
all colors – red, green and black – contain more than 1,600 nat- grapesfromcalifornia.com.
ural plant compounds such as antioxidants and other polyphe-

Chicken, Spinach and Grape Pita

Servings: 4 1/4 cup crumbled feta cheese
4 whole-wheat pita breads (6 1/2 inches each),
2 tablespoons pine nuts warmed and halved
2 tablespoons lemon juice
2 tablespoons minced shallot In small skillet over medium-high heat, toast pine nuts,
3 tablespoons extra-virgin olive oil stirring constantly until toasted, about 5 minutes. Trans-
1 pinch red pepper flakes fer to bowl and let cool. In large bowl, whisk lemon
1/4 teaspoon ground sumac juice, shallot, olive oil, red pepper flakes, sumac, salt and
salt pepper. Add spinach, chicken, grapes, feta and pine nuts;
freshly ground black pepper toss to mix. Stuff into pita breads and serve.
1 package (5-6 ounces) fresh baby spinach, washed
and dried Nutritional information per serving: 445 calories; 24 g
1 1/2 cups shredded, cooked chicken (about 8 ounces) protein; 46 g carbohydrates; 20 g fat (39% calories from
1 cup red California grapes, sliced fat); 5 g saturated fat (10% calories from saturated fat);
57 mg cholesterol; 658 mg sodium; 6 g fiber.
Page 52 Harnett Life ~ Winter 2020