YOUR IMMUNE SYSTEM & NUTRITION: March Nutritional Handout

All essential nutrients play a role in a properly functioning immune system. The best way to defend your immune system is by eating a balanced diet most of the time. One easy way to achieve this is by following Canada’s Food Guide.

Aim to have half of your plate be filled with fruits and vegetables, one quarter protein and one quarter whole grains.

Listed below are some nutrients and food sources that are commonly associated with a healthy immune system: Zinc – poultry, fish, oysters, kidney beans, lentils Vitamin C – broccoli, bell peppers, strawberries, kiwis, oranges, Brussels sprouts Selenium – Shrimp, whole grains, lean meats, brazil nuts Vitamin E – Sunflower seeds, asparagus, peanut butter, almonds, avocados, mangoes

No singular food or supplement that has authorized to treat viruses like COVID-19. From a nutrition perspective, eating a balanced nutrition intake is the best way to support your body’s immune system.

Beef and Broccoli


· 3/4lb. lean beef, thinly sliced

· 2 tablespoon cornstarch

· 4 cups broccoli, in florets

· 1/2 cup low sodium soy sauce

· 3 cloves garlic, minced

· 1 1/2 tsp fresh ginger, minced

· 1/2 tsp black pepper

· 1/4–1/2 cup water, as desired

· Oil, olive, canola or vegetable oil, for cooking


1. In a medium bowl, combine thinly sliced steak with cornstarch and a pinch of pepper. Toss to coat well.

2. Heat a drizzle of oil in a large skillet over medium heat. Working in batches to prevent overcrowding, add a few slices of steak to the pan. Cook 60-90 seconds per side, then transfer to a clean plate or bowl. Repeat with remaining steak, adding more oil to the pan as needed.

3. When all the steak is cooked, add broccoli to the pan, add some oil to the pan if needed. Cook 4-5 minutes, or until crisp-tender.

4. While the broccoli is cooking, mix up your sauce by combining the soy sauce, garlic, ginger, and pepper.

5. When broccoli is cooked through, transfer pan’s contents to a plate/bowl. Pour sauce into the pan and stir to scrape up any browned bits. Return cooked broccoli and steak to the pan and stir to coat. The sauce should naturally thicken as it heats through and bubbles for a few minutes (3-5 minutes). If sauce is too thick, add a bit of water (or more coconut aminos/tamari). Serve warm!

Healthy Beef and Broccoli (Paleo & Whole30)


Homemade Orange yogurt


4 cups Greek yogurt, plain

2 teaspoons vanilla

Up to 1/4 cup maple syrup (optional)

Zest and juice from 1 orange (canned oranges acceptable)

Toppings: raisins, cranberries, walnuts, pecans, granola, fresh fruit, etc.


1. Flavor the yogurt: Zest the orange, then juice it and place them both in a medium bowl. Add the orange zest, vanilla, and maple syrup to the yogurt. Then add the orange juice, enough to your taste and until the yogurt comes to a creamy consistency. If using canned oranges, add the orange slices and juice to the yogurt.

2. Top the yogurt: Garnish with toppings of your choice. Store leftover yogurt in a sealed container for up to 1 week.


Zucchini, Green Bean and Potato Stew


Oil, canola, olive or vegetable, for cooking

1 onion, chopped

1 zucchini, yellow or green, chopped

3-4 garlic cloves, crushed

1-2 cups green beans, stem ends trimmed (frozen or canned also acceptable)

2 potatoes, russet, Yukon gold or red, chopped

1 28 oz. (796 mL) can whole tomatoes, undrained

Pinch Italian seasoning

Salt and pepper



1. In a medium pot, heat a drizzle of oil over medium-high heat and cook the onion, zucchini and garlic for about 5 minutes, until soft.

2. Add green beans, potatoes, tomatoes (with their juices) and Italian seasoning; bring to a simmer, cover and cook for about half an hour, or until the

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