Compliments - Inspired.ca

good eats
This winter, give your body
a boost the natural way
a good
source of
vitamin c
Boost Your
Immunity
Cold and flu season is here.
Getting the right nutrients
in your diet will help give
your immune system a
fighting chance.
Garlic
the goods: Garlic has long been used to
fight respiratory infections. Its potential
antibacterial, antifungal and antiviral properties
are linked to allicin, an antioxidant produced
when garlic is cut.
how to get it: Chopping will release the
allicin but cooking is thought to minimize its
effects, so raw garlic or lightly cooked garlic is
the way to go. Add raw, chopped garlic to salad
dressings, salsas and dips, and at the end of
cooking, to soups and pastas.
Pomegranate, Grapefruit & Mint Salad
Wow your taste buds with our antioxidant-rich fruit salad – it’s a delicious way
to boost your immune system.
Prep time: 10 min. Total time: 25 min. Serves: 4
3 ruby red grapefruits, juice reserved
2 tbsp (30 mL) Compliments
Liquid Honey
1 / 4 tsp (1 mL) ground cardamom
1 / 2 tsp (2 mL) finely grated lime zest
1 / 2 cup (125 mL) pomegranate seeds
1 tbsp (15 mL) thinly sliced fresh mint
1. Peel and segment grapefruits
(see our tip on page 58). Squeeze the
remaining grapefruit membranes over a
separate bowl to capture about 2 tbsp
(30 mL) additional grapefruit juice.
Discard membranes.
2. Mix grapefruit juice with honey,
cardamom and zest. Pour mixture over
grapefruit segments, add pomegranate
seeds and gently toss to combine. Let
stand for at least 15 min. (or cover and
refrigerate overnight). Add mint just
before serving.
per serving ( 1 / 2 cup): 110 calories,
1 g protein, 0 g total fat, 0 g saturated
fat, 0 mg cholesterol, 30 g carbohydrates,
0 g fibre, 0 mg sodium, 330 mg potassium,
vit. C 120% daily value.
Citrus Fruit
the goods: Oranges, grapefruit and other
citrus fruit support your immune system
through a variety of antioxidants, including
vitamins C, A and E as well as other vitamins
and minerals such as magnesium, potassium,
folate and vitamin B 6 .
how to get it: Lucky for us, citrus fruit are
plentiful (and less expensive) during the winter
months when we need them most. Eat daily as
one of your eight to 10 servings of fruits and
vegetables – they’re great on their own or in
salads and desserts.
Green Tea
the goods: Considered a cure-all in many
Asian countries, green tea contains powerful
antioxidants known as catechins and
polyphenols, which are not easily found in
fruits and vegetables.
how to get it: Drinking tea daily could help
boost your immune system; drinking it while
you have a cold helps combat symptoms,
unstuffing your nose, soothing your throat
and increasing hydration.
compliments.ca/inspired 47