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Immune Boosting Seasonal Superfoods
Maggie King, MS & Tenisha Holloway, CHWC,LMT
Agenda
• Brief Introductions
• Review the immune system and it’s function and the foods that impact it
• Review what seasonal vegetables and grains can help boost immune health
• Share new recipes containing seasonal superfoods which help protect the immune system
The Immune System
Function: Protects against disease and other potentially damaging, foreign organisms. It keeps us healthy!
Organs of the Immune System:
- Tonsils
- Lymph Nodes
- Spleen
- Bone Marrow
- Thymus
Nutrition and Immune System Support
• Adequate micronutrient intake is required for the immune system to function efciently
• Primary ways the immune system provides support and protection:• physical barriers (skin/mucosa)• cellular immunity• antibody production
• Nutritional Intervention is key
Wintergerst, E. S. et al (2007). Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses. British Journal of Nutrition, 98(S1), S29-S35.
Key Nutrients Required for Immune Support Vitamin A - antioxidant, cell differentiation, immune function, essential for vision, skin health, reproduction
Vitamin C - antioxidant, collagen production, tissue growth and repair, tyrosine synthesis, maintenance of bones and teeth, carnitine synthesis, hormone and neurotransmitter synthesis
Vitamin E - antioxidant, cell membrane protection, reproduction, eye health, cardiovascular health, vision
Zinc- antioxidant, protein synthesis, growth, development, wound healing
Copper - antioxidant, supports iron transport, lipid metabolism, collagen synthesis, nerve/immune
Iron - delivers oxygen to cells, ATP production support, immune function
Selenium - antioxidant (glutathione peroxidase), synthesis of thyroid hormones
What are Superfoods?
Foods which, in their natural state, contain significant amounts of nutrients that are proven to help fight disease, support weight loss and increase energy.
Superfood Properties
• Whole vs Processed
• Contain Vital Vitamins,Minerals, Antioxidants and Phytonutrients
Whole vs Processed
Whole Foods - in their natural state from Mother Nature that already have what our bodies need to maintain optimal health. A whole food has all of it’s parts, therefore it’s more nutrient dense.
Processed Foods - have been modified from their natural state, having had parts altered, removed and/or additives included.
Disease Fighting Properties
Contain Phytonutrients (bioactive food components) and Antioxidants
Polyphenols - a large class of antioxidants found in plant foods
● Carotenoids - pumpkins, spinach, broccoli, kale, etc.● Flavonoids - onions, kale, leeks, eggplant, cabbage, etc● Lutein - kale spinach and collards● and many more...
The comprehensive Phenol-Explorer data were used for the first time to identify the richest dietary sources of polyphenols and the foods contributing most significantly to polyphenol intake as inferred from their content per serving. http://www.nature.com/ejcn/journal/v64/n3s/abs/ejcn2010221a.html
SEASONAL SUPERFOODS
Eat The Seasons!
Nutritional Value of Fall Harvested SuperfoodsApples Vitamin C (antioxidant), Fiber
Anti-cancer, Anti-Inflammatory, Cell protection, Hearth Health, GI Health, Hormone Health, Liver Health
Cranberries Vitamin C (antioxidant), Vitamin E (antioxidant), Zinc, Copper
Beets Vitamin C (antioxidant), Copper, Iron
Broccoli Vitamin A (antioxidant), Vitamin C (antioxidant), Zinc, Copper, Iron, Selenium, Carotenoids, Polyphenols
Anti-Cancer, Anti-Inflammatory, Brain Health, Cell Protection, Skin Health, Hormone balance, Heart
Health, Liver Health
Brussel Sprouts Vitamin A (antioxidant), Vitamin C (antioxidant), Zinc, Copper, Iron, Polyphenols
Butternut Squash Vitamin A (antioxidant), Vitamin C (antioxidant), Copper, Carotenoids
Anti-Cancer, Anti-bacterial, Immune Health, Cell protection, Reduced mortality, Skin Health
Nutritional Value of Fall Harvested SuperfoodsCabbage Vitamin C (antioxidant), Iron, Flavonoids Anti-Cancer, Anti-Inflammatory, Brain Health, Cell
Protection, Skin Health, Hormone balance, Heart Health, Liver Health
Cauliflower Vitamin C (antioxidant), Polyphenols Anti-Cancer, Anti-microbial, Cell protection, Gastrointestinal health, Heart Health, Hormone Health,
Liver Health
Celery Vitamin C (antioxidant), Copper Anti-Cancer, Anti-Inflammatory, Brain Health, Cell Protection, Skin Health, Hormone balance, Heart
Health, Liver Health
Potatoes Vitamin C (antioxidant), Copper Anti-Cancer, Anti-microbial, Cell protection, Gastrointestinal health, Heart Health, Hormone Health,
Liver Health
Pumpkin Copper, Zinc, Iron Anti-Cancer, Anti-bacterial, Immune Health, Cell
protection, Reduced mortality, Skin HealthSweet Potatoes Vitamin A (antioxidant), Vitamin C (antioxidant), Copper
Turnips Vitamin A (antioxidant), Vitamin C (antioxidant), Copper, Iron Anti-Cancer, Anti-microbial, Cell protection, Gastrointestinal health, Heart Health, Hormone Health,
Liver Health
Where to Purchase:
Offerings at Local Farmshttp://marylandsbest.net/
How to Prepare: ➢ Chop in large pieces (less exposure to air)
➢ Try eating raw as often as you can or cooking just until tender or crisp
➢ Cook in as little water as possible to (steam vs boil/simmer)
➢ Cover while cooking to reduce cooking time and exposure to heat and air
When to buy Organic
https://www.ewg.org/foodnews/summary.php
GRAINS
What About Ancient Grains?• First and foremost: What are ancient grains?
• Whole Grains Council defines them as grains that have been largely unchanged over the last several hundred years
• Examples
• Why are ancient grains healthier than modern grains?• Lower levels of pesticides, fertilizers, and irrigation• More nutritious than rened grain products• The best way to ensure that you’re getting the full spectrum of nutrients available in nature is
to eat a variety of different grain foods
Farro BuckwheatSpelt SorghumBlack & Red Rice TeffBlack Barley MilletQuinoa Amaranth
Why Are Whole Grains So Good For Us?The bran, the seed's outer skin, packed with fiber
The germ, or embryo (a.k.a. the best part). This is where you'll find all the good stuff—the disease-preventing, metabolism-boosting, blood-sugar-stabilizing, cholesterol-lowering antioxidants, fibers, vitamins, minerals, essential fatty acids, and the like.
The endosperm. This is the germ's food supply, which is mainly your starchy carbs.
[Illustration: Robyn Lee] “Serious Eats”
Nutrients of Grains• Farro: B Vitamins, Protein, Fiber
• Spelt: Manganese, Phosphorus, Protein, Fiber
• Brown Rice: Manganese, Phosphorus, Selenium, Protein, Fiber
• Barley: High in Antioxidants, Selenium, Protein, Fiber
• Buckwheat: Antioxidants, Magnesium, Copper, Protein, Fiber
• Teff: Manganese, Iron, Protein, Fiber
• Sorghum: Phosphorus, Protein, Fiber
• Millet: Magnesium, Phosphorus, Manganese, Protein, Fiber
• Quinoa: Potassium, Protein, Fiber
• Amaranth: Calcium, Vitamin C, Iron, Magnesium, Phosphorus, Manganese, Selenium, Protein, Fiber
Are All Grains Gluten-Free?Whole Grains: Gluten Index
Gluten-Free Grains Glutenous GrainsAmaranth BarleyBuckwheat RyeCorn WheatMilletOatsQuinoaRiceSorghumTeffFarroSpelt
Where To Buy These Superfoods
• Grocery Stores:
• Bob’s Red Mill: Giant, Harris Teeter,
Roots, Safeway, Shoppers, Walmart,
Target
• Buy in Bulk: Whole Foods, Health-food Stores (i.e. David’s Natural Markets, Federal Hill Natural Market, MOMs Organic Market)
• Buy Wholesale @ www.wholegrainscouncil.org
www.seriouseats.com
How To Prepare Grains• Always Soak! Soaking a grain overnight can help reduce the stovetop time for
slow-cooking grains like spelt or barley and, according to some, produce more evenly cooked results.
• In a rush? At least rinse your grains before cooking them.
• Cooking methods:1. The Absorption Method2. The Pilaf Method3. The Rapid Boil Method
www.berrycart.com
How to Store Grains
• Check for expiration dates and adhere to them
• Steer clear if you detect a rank or musty odor
• Store them in a zip-lock bag or tightly sealed container, mark the date of purchase, and keep them in a cool, dark place
• Refrigerate or freeze
Recipes
INGREDIENTS:● 4 cups of peeled and cubed butternut squash, roasted● 1 large apple, peeled, cored and cubed (I used a Honeycrisp. If you want your soup less sweet, you may want to use a Granny Smith.)● ½ of a large yellow onion, diced● 1 tbsp. coconut oil● ½ to 1 teaspoon curry powder. (You may want to start with ½ teaspoon and add more to desired taste.)● 3.5 cups vegetable broth● ½ cup almond milk ● 1 tsp salt + a few extra dashes● a few dashes of cinnamon● get ingredients
DIRECTIONS:1. Roast cubed butternut squash that has been seasoned with cinnamon and salt for 30 mins at 425 degrees F.2. Meanwhile, in a large skillet over med-high heat, sauté apple and onion in coconut oil with curry powder and a few dashes of salt for about
10 mins and until softened.3. Add broth, milk, and squash to the large skillet with the apple and onion and bring to a boil. Reduce heat and simmer uncovered for about
20 mins. Stir in salt to taste. I used 1 tsp of salt.4. Use an immersion blender or transfer soup to a high-speed blender or food processor and blend until soup is smooth and creamy.5. Enjoy with crusty bread or a grilled cheese!
Adapted from : kimscravings.com
Copycat Panera Bread's Autumn Squash Soup (vegan, gluten-free)
RecipesGinger Cashew Cream (dairy-free, vegan)
INGREDIENTS:● 1 ½ cups (200gms) raw cashews● ½ cup (120ml) water● ¼ teaspoon ground ginger● 1/8 teaspoon sea salt
DIRECTIONS:
Put the cashews in a container with about 2 cups water and leave to soak for 2 to 24 hours in the fridge. Drain the nuts and rinse them well.
Combine the rinsed cashews with the other ingredients in a high speed blender. Process until creamy and smooth.
Tip: Start the blender at a very slow speed and gradually increase it as the cashews blend, to avoid splattering the sides of the blender container. If you start it slowly, you shouldn’t have to scrape down the sides.Keep refrigerated for up to 3 days.Makes about 2 cups.
Adapted from: kitchenfrau.com
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Sample picture courtesy of Bill Staples.
Onions were caramelized to which garlic and raisins were added and stirred. I deglazed the pan with white wine and added chiffonade cut greens
I didn’t have pine nuts so instead I sprinkled with toasted pumpkin seeds which added a great crunch and wonderful flavor!
Recipes Dark Leafy Greens with Caramelized Onions, Raisins and Pumpkin Seeds
Make it easier to change the pictures: Use the Selection Pane to temporarily hide a Picture Placeholder. (Home tab, Select, Selection Pane). Click the eye icon to hide or show an object.
To change the sample image, select the picture and delete it. Now click the Pictures icon in the placeholder to insert your own image. If you don’t see the Pictures icon, click the Reset button (Home tab, Slides, Reset).
The animation is already done for you; just copy and paste the slide into your existing presentation.
Sample picture courtesy of Bill Staples.
Cannellini beans were soaked for approximately 8 hours and cooked for approximately 1 hr. and allowed to cool for approximately 15 min. I then added the beans and all remaining ingredients: olives, minced garlic, lemon juice and olive oil to the beans and mixed in the food processor. Fresh chopped basil was added afterwards.
This dip was delicious and even more so after it was refrigerated for a while to allow the flavors to blend.
RecipesCannellini Bean Dip with Kalamata Olives
RecipesMediterranean Farro Salad with Spiced ChickpeasServes: 4
INGREDIENTS:DRESSING
● ⅓ cup tahini● ⅓ cup water● ¼ cup lemon juice● 2 cloves garlic, minced● ½ tsp cumin● ¼ tsp cayenne pepper● ½ tsp salt
SPICED CHICKPEAS● 15oz can chickpeas● 1 Tbsp olive oil● ½ tsp smoked paprika● ¼ tsp garlic powder● ⅛ tsp cayenne (optional) ● Freshly cracked pepper (10-15 cranks of a mill)● Salt to taste
SALAD● 3 cups cooked farro (or any ancient grain)● 3 sweet potatoes (roasted)● ¼ bunch parsley
DIRECTIONS:
1. Soak farro overnight if possible. Drain water and combine soaked farro with just enough water to cover. Reduce heat to medium-low and simmer 10 minutes. Drain off any excess water. *If you did not soak farro, you will simmer for about 30 minutes.*
2. Peel and chop sweet potatoes into 1 in. cubes and roast in oven on 350 degrees F for 20-30 min or until tender.3. To make the dressing, combine the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt in a blender. Blend until smooth. Set the
dressing aside until ready to use (keep in the refrigerator for up to 5 days).4. Rinse and drain the chickpeas in a colander. Heat the olive oil in a skillet over medium heat. Once hot add the drained chickpeas. Sprinkle the
smoked paprika, garlic powder, cayenne pepper (if using), and some freshly cracked pepper over top. Stir the chickpeas to coat in the spices, then continue to sauté for about five minutes, or until the outside of the chickpeas are slightly browned and blistered. Season with salt to taste.
5. Place about ¾ cup cooked farro in each bowl, then top with sweet potatoes, spiced chickpeas, and a large pinch of chopped parsley. Drizzle the dressing over top and serve
Adapted from http://www.budgetbytes.com
RecipesApple, Pear & Farro Kale Salad with Balsamic VinaigretteServes: 4
INGREDIENTS:DRESSING
● 3 tablespoons balsamic vinegar● 1 tablespoon Dijon mustard● 2 garlic cloves● ½ cup olive oil● 1 teaspoon honey● salt & pepper to taste
SALAD● 2 cups cooked farro
(or any ancient grain)● 1 bunch kale greens● 4 apples (chopped)● 2 pears (chopped)● ½ yellow onion (diced)● Almond slivers or pecans● Juice of ½ a lemon● 1 tablespoon olive oil
DIRECTIONS:1. Soak farro overnight if possible. Drain water and combine soaked farro with just enough water to cover. Reduce heat to
medium-low and simmer 10-15 minutes. Drain off any excess water. *If you did not soak farro, you will simmer for about 30 minutes.*
2. De-stem kale and chop into smaller pieces. Place in large bowl.3. Massage kale with juice of ½ a lemon and 1 tablespoon olive oil4. Add chopped apples, pears and diced onions to kale. Mix together.5. Add Farro to bowl and mix together.6. To make the dressing, combine the vinegar, mustard, garlic and honey and whisk. Add oil in a slow, steady stream whisking
constantly. Season with salt and pepper to taste.7. Add almonds and drizzle dressing on salad. Serve and enjoy!
Adapted from Sweet Greens Inc.
References
1. Baye, K. 2014. Teff: nutrient composition and health benefits. International food policy research institute. Washington, DC. Retrieved from http://www.ifpri.org/publication/teff-nutrient-composition-and-health-benefits
2. How to boost your immune system. 2016. Harvard Medical School. Retrieved from: http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
3. Immune system research. 2016. National institute for infectious diseases. Retrieved from: https://www.niaid.nih.gov/research/immune-system-research
4. Oldways whole grains council. 2016. Boston, MA. Retrieved from:http://wholegrainscouncil.org/whole-grains-101/whats-whole-grain/ancient-grains
5. Self Nutrition Data. 2014. Retrieved from www.Nutritiondata.self.com6. Cooking Methods to Preserve Nutrients in Fruits and Vegetables. 2016. Retrieved from
http://articles.extension.org/pages/24340/cooking-methods-to-preserve-nutrients-in-fruits-vegetables
Appendix
Additional Functions
DigestionEssential vitamins
- B Vitamins- Vitamin C- Vitamin D- Vitamin A
Minerals that aid absorption- Zinc- Magnesium- Phosphate- Iron- Copper- Calcium- Selenium
Cellular Protection- Vitamins A, D, E, C
