Delightful Summer Recipes to Boost Immunity
April 29, 2021 | 8:00 pm
The summer heat calls for a delightful and refreshing meal to boost up our energies. Aside from getting revved up for our summer activities, we would also want to give our immune system a boost during this season. It is essential to strengthen our immunity to help our bodies fight off diseases. One way to do this is to regularly consume a variety of immunity-boosting foods which are rich in vitamins A, C, E, D, and minerals Zinc, Selenium, and Iron. These vitamins and minerals are known to have properties that contribute in enhancing and supporting immune functions. Below are the food sources and recommended nutrient intake of these vitamins and minerals per day for 19-49 year old adults:
|Vitamin A (μgRE)||700||600||sweet potatoes, carrots, pumpkin, tomatoes, green leafy vegetables, liver, milk, eggs|
|Vitamin C (mg)||70||60||citrus fruits (orange, calamansi), papaya, bell pepper, guava, broccoli, malunggay, potatoes, other fruits and dark green leafy vegetables|
|Vitamin E (mg α-TE)||10||10||plant-based oils, nuts, seeds, pumpkin, avocado, mango|
|Vitamin D (μg)||5||5||liver, fish, egg yolk|
|Zinc (mg)||6.5||4.6||meat, poultry, seafood, shellfish, nuts, legumes, whole grains|
|Selenium (μg)||38||33||fish, shellfish, beef, chicken, whole wheat bread, beans, lentils|
|Iron (mg)||12||28||liver, meat, poultry, dark green leafy vegetables|
μg – microgram, mg – milligram, RE – retinol equivalents, α-TE – alpha-tocopherol
Sources: 2018 Revised Philippine Dietary Reference Intakes (Food and Nutrition Research Institute-Department of Science and Technology), Harvard T.H. Chan School of Public Health (https://www.hsph.harvard.edu/)
To get these immunity-boosting nutrients, one must eat a variety of foods every day because no single food can give us all the nutrients we need. Combination dishes such as Cookmunity®’s Vegetable Kebab Dish with Grilled Chicken contains a mix of meat and vegetables which are rich in these vitamins and minerals.
To prepare this dish, you will first need to marinate chicken with SARSAYA® Liquid Seasoning, garlic, brown sugar, and vinegar for at least 30 minutes. Next, prepare your sliced vegetables: onions, green and red bell peppers, zucchini, and corn on cob. Ensure evenly sized meat and vegetable pieces to avoid uneven cooking. Alternately thread the red onions, bell peppers, zucchini, corn and marinated chicken onto the skewers.
After threading, mix olive oil, AJI-SHIO® Pepper, and AJI-SHIO® Garlic in a bowl then brush the mixture to the vegetables only. Adding will provide a true taste and aroma of natural garlic and pepper to your vitamin-rich vegetables. Surely, these kebab veggies will not be only put aside but will become a star along with the marinated chicken. The oil mixture is also beneficial in the better absorption of the fat-soluble vitamins (A, D, E) your vegetables contain.
Then, prepare and heat your griller and put oil lightly on it. Grill the kebabs on medium-low heat until cooked through and slightly charred. Serve on a platter then garnish with chopped parsley. This dish is best enjoyed with hot steamed rice or just by itself.
Cap off your stressful week and prepare this nutritious and easy-to-cook chicken recipe perfect for summer grilling with your family.
You would need French fries cut yellow sweet potatoes and carrots, AJI-GINISA® Flavor Seasoning Mix, cooking oil, dried thyme as an optional garnish.
The cooking procedure is just as simple! Put the potato and carrot strips in a bowl and add AJI-GINISA® and toss well. AJI-GINISA® do not just enhance the flavor of the dish, but it also gives a delicious aroma too. Food aromas plays an important role in how we enjoy food.
Now that you’ve added that gisa flavor, fry the vegetable strips in batches until golden brown then place into a bowl with kitchen towel to drain excess oil. Transfer the fries into a serving plate then garnish with dried thyme. You can serve this dish hot with mayonnaise, ketchup and/or other dips.
Sweet potatoes and carrots are rich in vitamins and minerals that keep our bodies healthy.
There you have it, new vegetable menu for ensuring that your family could Eat Well, Live Well and Stay Well!
As Filipinos are set to celebrate Christmas in the face of this global pandemic, COOKMUNITY® laid out some tips to help you serve safe and delicious meals…
Christmas season, even if we are mostly confined at home, could still be the busiest time of the year for most of us…
Since we are celebrating the holidays under “new normal” circumstances, it would be good to consider new ideas to spice up your traditional Christmas food menu…