Unfortunately, the weather has not quite been ideal soup and stew weather; however, if my Weather.com app is correct, it looks like Sunday will bring a low of 27 degrees  – perfect for soups and stews!

What do I love most about soups and stews?  Well, for starters, a soup or stew is one pot meal.  You  have one pot to clean, less mess and enough food for a few meals, assuming you aren’t feeding 10+ guests at once.

Our recipes this month included a very simple white bean soup and a delicious mushroom and barley with kale.   Both are packed full of fiber and phytonutrients from the vegetables and garlic.    Check out the bean recipe below and give it a try this weekend.  Looking for a side?  Top off the meal with a salad or homemade garlic toast.

Quick Creamy Bean & Sage Soup

3 Tbsp extra virgin olive oil

3 cups chopped onions (about 2 large onions)

3 garlic cloves, minced

1 cup water

1 tsp fresh rosemary, minced

1 tsp fresh sage, minced

1/2 tsp salt

1/2 tsp freshly ground black pepper

4 c low-sodium broth

2 (15oz) cans cannellini beans, rinsed

2 (150z) cans garbanzo beans, rinsed

1/4 c freshly grated parmesan cheese

Heat the olive oil in a large soup pot over medium-high heat. Add the onions and sauté until golden, about 10-15 minutes. Add the garlic, sauté for 2-3 minutes. Add rosemary, sage, salt and pepper; satue for 1 minute. Add the water, broth, 1 can cannellini beans, and 1 can garbanzo beans. Bring to a boil; reduce heat to medium-low and simmer about 10 minutes or until flavors blend. Use an immersion blender to puree the soup, until smooth. Or allow the soup to cool and transfer to a blender in batches; puree until smooth. Add the remaining cans of beans. Ladle soup into bowls and sprinkle each with freshly grated parmesan cheese.

by Fatema Bandukwala, an Atlanta resident who has volunteered with Open Hand & Good Measure Meals.  She is in the process of applying to a dietetic internship to become a Registered Dietitian.

Getting tired of rice and pasta? Curious about quinoa?

Quinoa (pronounced keen-wa) is a whole grain that makes a good substitute for rice, or pasta.  Quinoa is a nutritious South American grown crop, and in comparison to other grains, is high in protein, rich in vitamins and minerals, and delicious with vegetables, beans, or berries.

One-fourth of a cup of cooked quinoa yields only 55 calories, but is packed with protein and fiber (1.3 g and 2 g respectively!). Quinoa contains the most protein in comparison to any other grain.  For six to eight people, try cooking one cup of dry quinoa. Quinoa is quick and easy to prepare. (see below for a recipe and directions).

A common brand is Ancient Harvest Quinoa, usually found in grocery stores in the ethnic foods aisle. If not there, or in the pasta aisle, quinoa may be found in the gluten-free section.

There’s an endless variety of items to prepare with quinoa! For a tasty alternative to breakfast oatmeal, try whole grain quinoa with berries, sliced almonds, cinnamon, honey and yogurt.

A favorite of mine, and a delicious nutritious dinner option is Quinoa with sweet potatoes. Paired with the health benefits of quinoa, sweet potatoes also bring a healthy serving to the table. Sweet potatoes are full of potassium plus eye boosting Vitamin A and beta carotene.

ps -These dishes save well as leftovers!

Ingredients:
2  cups cooked quinoa or (1 cup raw)
1 large or 2 medium sweet potatoes
1/4 cup minced onion
1/4 cup extra virgin olive oil

Directions:
1. Cook the quinoa. Combine 1 cup dry quinoa with 2 cups water in a pot. Bring to a boil. Turn heat on medium-low, cover and cook for 15 minutes.

Meanwhile, peel the sweet potato and dice it into 1/2-inch or smaller pieces. Cook in boiling salted water to cover until tender, about 15 minutes; drain well.

OR a quicker alternative, cook the sweet potato in the microwave on high for 5 minutes, then peel and dice.

2. Fluff together the potato, quinoa, and onion; sprinkle with salt and pepper. Add the oil and toss the salad. Taste and adjust the seasoning, garnish with a cinnamon stick.

Want to try quinoa without cooking yourself?  Check out our Good Measure Meals Vegetarian meal plan that uses quinoa as one of many protein sources!

by Fatema Bandukwala, an Atlanta resident who has volunteered with Open Hand & Good Measure Meals.  She is in the process of applying to a dietetic internship to become a Registered Dietitian.

When I was younger the thought of living in Florida was ideal. I thought how wonderful it would be to live in South Florida and have fresh ripe oranges available year long. The desire to move ceased, as I learned when to look out for ripe oranges. That time, is now!

Every winter season I anticipate the juicy, sweet, citrus taste of the Florida orange! Peak season is November to February, as these months marks the height of ripeness for this citrus fruit.

Navel oranges from Florida, California Valencia oranges, clementines, tangerines, and grapefruits can all be eaten as a snack on the go, during breakfast, or used in many recipes. The next time you are in the fruit section at the grocery store, pick up a net of oranges, a box of Clementine cuties, or a few firm citrus fruits for your diet!

Personally, I think the most satisfying way to eat this fruit is simple : rinse, peel and cut.

This ripe fruit is beneficial to the body in multiple ways. Besides the juicy flavor, oranges offer a burst of nutritional value. The orange is high in vitamin C, fiber, potassium, and folate, but low in calories.  One orange delivers 116% of  the daily value for vitamin C, 3 grams ( 13%)  of fiber and only 60 calories per serving of 1 fruit.  There is no reason to miss out on this in-season fruit!

Looking for orange inspired dressings or salsas?  Try Good Measure Meals that uses a tangy Dijon orange sauce as a topping in a few menu items, or try this orange salsa below as a dressing on grilled chicken strips for tacos.

Orange Salsa

Ingredients:

2 large oranges, peeled and cubed.
1 tomato, seeded and cubed.
½ jalapeno chili, minced.
½ cup of red onion, minced.
1 tablespoon of fresh cilantro.
1 teaspoon orange peel, grated.
1 teaspoon ginger root, minced.
1 teaspoon garlic, minced.
Pinch of salt.

Directions:

Combine all of the ingredients, except the cilantro, in a suitably sized bowl.  Place in a refrigerator for about 30 minutes, until chilled.  Stir in the cilantro and serve as desired.

What are your resolutions? Or do you even make any? According to Wiki, a study in 2007 by a man named Richard Wisemen from the University of Bristol (UK) showed that 78% of those who set New Year resolutions fail.

This statistic should not surprise anyone – as most of us have been part of the 78% at least one time.

This year, I’m resolving to continue my 2011 adventure with new foods – a resolution I know I can keep. I’m exploring foods I’ve never tried, and preparing foods I thought I didn’t like in new ways.

How did this all start?

As some of you may know, my colleague Ashley and I do cooking demos for the Cancer Support Community here in Atlanta.  Ashley – a self-described “foodie” – has broadened my horizons immensely in the very brief six month period that I’ve been working with her.

In my short time with Good Measure Meals, I’ve been amazed to learn how many foods existed that I had never tasted or thought I didn’t like- and I mean REAL,WHOLE foods – not foods manufactured in factories that you buy in a box (although there are many of those I have yet to taste as well).

I have been and continue to be genuinely surprised by the foods that I’ve (re-)discovered!   I thought I hated Brussels sprouts, but the truth is that I just hate them boiled (LOVE them roasted!).   I found that parsnips have a unique flavor all their own.

Fresh ripe pears are crisp and sweet (I only ever ate canned pears as a child and wrote them off years ago).  And up until last weekend, I thought I didn’t like kale until a friend made it into a salad (wait, to quote her, “massaged” the kale) with goat cheese and pomegranate seeds for New Year’s Eve – yum!

Are you ready to broaden your own food horizons but not sure where to start?  As a food explorer myself, here are my suggestions for 12 fruits and vegetables to try (or re-try) in honor of 2012!

1.  Kumquats – I first had this tart citrusy fruit at the Pike Place Fish Market in Seattle a few years ago.  They look like mini oval oranges.  Be sure to eat the entire fruit – skin and all.  I saw some at Kroger in Atlanta yesterday so know they are available locally.

2.  Parsnips – I first tasted parsnips this fall in a roasted fall vegetable medley with carrots and winter squash.  At the local market, they look like large white carrots.  The taste?  They have a ‘bite’.  Try them and see for yourself!

3.  Kale – If you’ve tried our Good Measure Meals Hearty Chicken Sausage Soup with Kale and White Cannellini Beans, then you have eaten kale!  If you want to prepare it in an entirely different way, try making kale chips or using it raw in a salad.  To learn more, check out my colleague Diana Dyer’s blog, 365 days of kale.

4.  Star fruit – Star fruit (or carambola) is a juicy tropical fruit grown throughout Southeast Asia, Australia, South America, Hawaii and Florida.  It’s a good choice during the winter when they’re readily available.  Star fruit are low-cal (only 30 calories per fruit) and make a great conversation piece when added to a fruit salad.  The taste is difficult to describe, but the texture is sort of like a grape.

5.  Turnips – The root of turnip greens is on my 2012 ’to do’ list.  Not knowing how to prepare them myself, I consulted Ashley, who suggests pan-sautéing them.  Check out the Vegan Coach to learn more on prep.

6.  Anasazi Beans – Named after the cliff dwellers of the Southwestern US, this bean is believed to be 1500 years old.  If you ate this week’s Good Measure Meals dinner last night with Southwestern Chili Lime Tilapia aside Seasoned Anasazi Beans and Sweet Corn, then you’ve had Anasazi beans!

7.  Broccolini – I first experience with broccolini was at Alligator Soul in Savannah this fall.  Due to my ongoing aversion to broccoli (long story), I asked the waitress if she could sub asparagus for broccolini, assuming it was ‘baby’ broccoli – same flavor, just smaller.  Thank God broccolini was my only option that night– it’s fantastic!  To me, it tasted much more like asparagus than broccoli.  Delish!

8.  Arugula – Up until this fall, I had always had arugula as a part of a mixed greens salad – never alone – but I’m now an arugula salad lover.  My favorite way to enjoy is simply to toss the greens with a dash of olive oil, lemon juice, pepper, salt and freshly grated parmesan.  Sliced fresh pears make a nice addition as well (thanks Ashley!).   On Good Measure Meals right now?  Arugula pops up in next week’s menu (Chickpea Salad and Bulgur Salad with Golden Raisins, Arugula, Pecans, Herbs and Spices on Saturday).

9.  Rutabagas – Like turnips, this one has been added my list to try in 2012.  Rutabagas are root vegetables that originated as a cross between the cabbage and the turnip.  I think I’ll try mine sautéed with caramelized onions.

10.  Persimmon – This fruit resembles a tomato, but tastes quite different.  Not sure how to eat?  Check out Five Ways to Eat Persimmons.

11.  Figs – If you are like me, I wouldn’t know where to start with a fig.  I’ve tasted figs in recipes made by other people, but never ate a fresh or dried fig by itself.   Did you know figs are on the GMM menu?  If you’ve had our Provencal Chicken flavored with Lemon, Herbs, Sundried Tomatoes and Dried Figs, you’ve had figs!

12.  Lentils – ohhh…my favorite bean.  Lentils require no soaking overnight, making them a quick and easy solution for meals.  Use them in stews, soups or add them to rice and vegetable dishes for more fiber and flavor or if you don’t want to cook them, try our Good Measure Meals lentil stuffing on the fall/winter menu!  As a bonus, lentils won’t hurt your wallet either.  Check out one of my favorite lentil dishes: Warm Lentil Salad (try substituting turkey or chicken sausage – it’s delish)!

I hope my mom is sitting down when she reads this.  The girl who once only ate canned green beans, potatoes and corn now eats her vegetables, and can’t wait to try more.

This blog was written by our Dietetic Intern from Georgia State, Nikki Speake.

Good Measure Meals Vegetarian Lentil Bake with a side of mashed cauliflower

As a vegetarian for most my life, only a fraction has been spent as a healthy eater.

Growing up in rural Alabama — the mother of all food deserts — I consumed many ill-balanced meals of French fry-Dorito sandwiches, processed cheese, and minute rice.

It wasn’t until my early twenties that I discovered how to properly eat a well-balanced vegetarian diet, and my health has been better for it.

The health benefits of plant-based diets are plenty — if you do it right. Properly planned vegetarian diets have been proven to lower risks of heart disease, type II diabetes, and cancer as vegetarians typically eat less saturated (animal) fat and more fiber and antioxidants from beans, nuts, fruits and vegetables.

However, it’s important not to base your diet on refined carbohydrates (packaged crackers, cookies, white rice, white bread and white pasta), fried foods, and high-fat dairy foods like cheese — oh, the cheese.

I have been asked MANY questions about vegetarianism, but mostly people ask me the best way to transition into the diet.

Here are my suggestions:

• Start off by trying a lacto-ovo vegetarian diet that includes eggs and low-fat dairy products (milk, yogurt and cheese).

• Try getting most of your protein from eggs, beans, quinoa, low-fat dairy, and tofu rather than meat substitutes, which can be high in sodium.

• Meatless Monday is a national movement, urging consumers to forgo meat once a week. Try a day of meatless recipes to ease into the diet.

• If you want to go further, but still aren’t convinced you can make it longer than a day, consider a trial of the vegetarian Good Measure Meals.   This is a great way to get the hang of the diet, and learn to balance your plate as well as taste some healthy veggie staples like quinoa or chickpea patties.

Remember – it’s not for everyone, so don’t feel defeated if it doesn’t work out for you.

Maybe you’re a “flexitarian,” and that’s fine too.

This blog was written by our Dietetic Intern from Georgia State, Nikki Speake.

It’s cold outside, and I know I should eat my super foods, but the last thing I want is a blueberry smoothie or a fresh crisp salad to remind me that it’s not summer. This means it’s time to get creative, or I’ll end up hibernating with my old friend mac-&-cheese all winter.

Luckily, January is National Soup Month, and a fine time to work some super foods into your winter-warming menu.

Whole Grains

Whole grains like brown rice, barley, and quinoa are perfect for soups and stews, and can be a hearty low-calorie replacement in recipes that call for pasta. Both barley and quinoa have about 3 grams of dietary fiber per half cup, and brown rice has nearly 2 grams. The additional fiber can help you feel full longer, possibly avoiding the dreadful winter weight gain. Here are some ways to try these grains in soup:

• Mushroom barley soup. This is a no brainer — it goes together like peanut butter and jelly. Trying loading it up with carrots and chickpeas for an even bigger nutritional punch.

• Black bean soup with quinoa. Quinoa only takes about 15 minutes to cook, so you can enjoy this in no time.

• Chicken soup with brown rice – instead of noodles. (Also yummy in vegetable soup.)

Beans

There are millions of soups to be made with beans, peas, and lentils — and they really are a super food. Packed with protein, fiber, and antioxidants, beans can keep you satiated while helping to prevent chronic disease.

• Try white bean chicken chili, or white bean kale soup.

• Add pureed or mashed white beans instead of flour to thicken potato soup.

• Try adding a can of fat-free refried beans to thicken beef stews or chili.

• Get your luck and money all in one pot, with a black-eyed pea and kale New Year’s soup.

Veggies and Nuts

• Broccoli is super for it’s cancer fighting properties. Try a simple cream of broccoli soup made with low-fat milk.

• Avocados are rich in healthy fats and can be chopped into tortilla or black bean soup. They are also a nice thickener for stews if pureed.

• For an added crunch, sprinkle heart-healthy chopped walnuts or pistachios on top of individual bowls.

Good Measure Meals has a great selection of soups for the month!

You can try Chicken Jambalaya, Hearty Chicken Sausage with Kale and White Cannellini Beans, Brunswick Stew, Hearty Beef and Barley Stew, Butternut Squash and Apple, and Hearty Tomato Stew with Blackeyed Peas and Turnip Greens to name a few. Click here to view our full five week cycle menu!

I’m not a trained exercise coach or a registered dietitian, but I have acquired some helpful suggestions while working here at Good Measure Meals, that I will use to help me get through the next couple of weeks.  My goal is to survive this holiday season unscathed by those pesky extra 5-10 pounds that I always seem to gain this time of year.

Here are the things I’ve been told will be helpful:

1)      Buddy up with a friend and keep each other accountable.  Make this person someone who has goals like your own.  Help keep each other on track by being a supportive friend and vice versa.

2)      Don’t go to a holiday party on an empty stomach.  Make sure to nosh on something healthy before you leave for your night-on–the-town.  The chances are slim-to-none that you are going to find a healthy holiday spread waiting for you when you arrive.  If you show up with a little food in your stomach, you will be less likely to stuff yourself with all of the decadent foods that will be offered.

3)      Limit your intake of “holiday cheer.”   A 6oz. glass of red wine has 128 calories.  Who pours a 6 oz glass of wine, especially during the holidays?  Here’s a great tip:  Drink a full 8 oz glass of water between each alcoholic beverage.  Not only will you cut down on how much you drink, but you will look great because you are keeping yourself hydrated and better yet, lessen the chance of a nasty hangover. 

4)      Try to keep to your regular workout schedule.  Even if you shorten the duration or intensity of your workouts during the next couple of weeks, you are still making the effort.  Some exercise is better than none, and if you are usually consistent with your workouts throughout the year, a week or two of lower intensity isn’t going to derail what you’ve accomplished.

5)      Get 8 hours of sleep a night.  I know, I know…..with all the wonderful, festive parties and all, how can you not stay up until the sun rises?  Sleep is crucial to regulate food cravings.   And having a fresh-mind will help you make healthy choices.

6)      Wear your seatbelt.  And for goodness sake, call a taxi if you need one. 

7)      Last, but not least, Don’t Deprive Yourself.  The holiday season only comes around once a year.  If you already have a solid nutrition foundation and fitness routine, a little indulging for a week or two isn’t going to hurt in the short-term.  Just be sure to get back on track with your routine after the new year arrives!

I’m hoping to put some of these suggestions into practice this holiday season.  I know I won’t be perfect, and will probably eat a little more than I should, stay out a little later than is best for me, and skip a run or two.  But I’m not going to go overboard.  For me, this season, it’s “all things in moderation.”  I’m going to enjoy myself and everything this holiday season has to offer.  I hope you do the same!

Happy Holidays and Happy New Year!

Philip Niekro, your Good Measure Meals Customer Service Representative

During this season of giving, we shop ’til we drop for the perfect gift.  We donate to the mitten tree at church.  We chip in at the office for a coworker who can’t afford to buy the kids Christmas gifts this year.  We make cookies and candies for parties and gifts.  But how much energy do we spend taking care of ourselves?

Personally, I love doing all of the above.  Somehow I also manage to “gift” myself the pair of leather boots on the 60% off rack (what a deal!), or the indulgent peppermint hot chocolate at the local coffee house (they only sell it once a year!).   I convince myself that these strategies help manage the holiday stress.  But are these “gifts” to myself truly helping?

Temporarily, yes.

But later on the guilt sets in and I’m thinking either 1) I just paid $100 for a pair of boots that I should have spent on gifts or 2) The $5.00 spent on the decadent drink should have gone to the man ringing the bell outside of Macy’s.

An ABC news story today entitled, The Hormone Effect: Why Christmas Makes Us Nutty,  highlights the effects of stress hormones on our bodies during the holidays.  And it’s not good.  I’m afraid my splurge on boots and hot cocoa will not solve the problem.

But what exactly are stress hormones and what do they do?  And how can we effectively manage holiday stress in a healthy way?

Stress hormones  – cortisol and adrenaline -  were our saving grace hundreds of years ago to help us fight or flee in a dangerous situation.  A threat from nature (like a nine foot grizzly bear) triggered the stress response, increasing blood pressure, heart rate and blood glucose to prepare us for attack.  Cortisol also stopped processes that are not needed in a fight-or-flight situation, such as immune system responses and digestion.

Where does that leave us in today’s world where we no longer fight off grizzly bears?

The mental stress that comes from the holidays as well as our daily lives (rush hour traffic, families, school and careers) can trigger the same hormonal response.  The problem is that we are not fighting or fleeing to use the energy our body has created for that purpose.  And as cortisol halts normal processes – like immunity and digestion - our risk for catching a cold or the flu or having an upset stomach increases.

Now don’t get me wrong, you could fight your coworker or flee the office to burn off that energy, but then you will have a whole new set of stressors – like no job.

So what do we do with all this energy?  We can ”stew and chew” by sitting and worrying over everything and eat comfort foods to feel better.  But again, this doesn’t solve the problem.

To help manage holiday stress, look to these activities to make you feel happy, relaxed and energetic and consider removing items from your to-do list to alleviate some of the stress:

• Rather than ‘stew and chew’, choose to ‘walk and talk’.  Grab a coworker for a break in the middle of the day or after work to unwind and connect.
• Spend meaningful time with friends and family to boost serotonin  - a “feel good” hormone.
• Take time off from work if possible during the holidays.   Use weekdays off to shop in less crowded stores or avoid them altogether and shop online.
• Get some sunshine on your lunch break.  No matter how it works or why,  we all know that it’s good for the soul.  Lunch time is most likely the warmest time to be outdoors in the winter as well!
• Cross off non-urgent to-do list items, like the routine car maintenance,  and reschedule them for January.
• Consider Good Measure Meals.  I signed up for the meal plan this month simply to take two things off my to-do list – grocery shopping and cooking.  I’m sharing my plan with a friend and it’s serving it’s purpose well!

Wondering what to do with pears this season?   If you are trying to eat seasonally, pears are a great choice now!

Growing up in Ohio, I never ate fresh pears.  They were always canned, gritty and pretty flavorless.  I never understood why anyone would like them.  Canned pears rank about as low as canned asparagus in my book.  If you’ve ever had canned asparagus, you know what I mean.

Then I was introduced to fresh pears…

As is often the situation, a fresh, seasonal pear is entirely different from a pear half in a can.  If you have never tried one, give it a shot now while they are in season.  Here’s what to try:

Anjou Pears are the second-most recognizable pear in the US.  This egg-shaped pear is the most plentiful variety, which means you’ll find Anjou pears in the US during most of the year.  There are two varieties – red and green.

Bartlett Pears are the most common variety in the US.  Bartletts can be yellow or red and have a true pear shape – wide at the bottom, narrow at the top.

Bosc Pears have a brown skin and are considered a more elegant pear.  They are more firm and dense than other pears and despite what you may think, their brown skin is edible!

No matter which pear variety you enjoy most, make sure they are ripe for the best flavor and texture!

According to the Pear Bureau Northwest, you can use the Check the Neck for Ripeness™ daily by gently pressing your thumb near the stem end of the pear. When it gives slightly, the pear is ripe.

Why “Check the Neck?”  Pears ripen from the inside out and the neck is the narrowest part of the pear.  If you wait until the bottom half becomes soft, the pear will be over-ripe.  When that happens, you won’t want to eat the pear raw, but it could make a great addition to a fruit smoothie or other recipe.

Ashley and I made poached pears for our recent cooking demo at the Cancer Support Community Atlanta.  Check out her recipe below for a healthy dessert!

1 vanilla bean

6 firm pears such as Bosc or Barlett

1.5 cups of low fat vanilla yogurt

1/2 cup chopped walnuts

6 cups water

3 cups sugar

2 cinnamon sticks

Zest of 1 lemon

Combine the water, sugar, cinnamon sticks, and lemon zest in a medium saucepan. Split vanilla bean lengthwise, scrape out the seeds and add both the seeds and the pod to the pan. Bring the mixture to a boil over medium heat, stirring occasionally, until the sugar is completely dissolved, about 5 minutes. Peel the pears. Reduce the poaching liquid to a simmer and add the pears. Cook until      tender (the tip of a knife will go through the flesh of a pear with just a little resistance), about 15 minutes. Remove the pan from the heat and cool the pears in the poaching liquid, until completely cooled, about 45 minutes. Serve the pears with some vanilla yogurt topped with walnuts and a little pear-poaching liquid.

Last week my office mates and I were debating the flu shot as one of my coworkers was contemplating whether or not to get vaccinated.  Having spent the last nine years of my career working with cancer patients (we got the flu shot to protect them) I was 100% supportive of the flu shot.  My other colleague was anti-flu shot.  Who knew the flu shot could be such a hot topic?

No matter how you feel about vaccines or if you chose to get the flu shot or not, a healthy diet can play a role in keeping your immune system strong.  Unfortunately, there’s no guarantee that eating healthy throughout the winter will prevent the flu, but what you put into your body can affect your body’s ability to fight infections of all kinds – not just the flu!

Food’s effect on the immune system does not happen overnight – it will take a few weeks if not months for the positive effects to happen.  However, it’s never too late to give it a shot (no pun intended!).

Not sure where to start?  Registered Dietitian Tonya Reinhard,  author of Superfoods and Joel Fuhrman, MD of Super Immunity recommend the following foods:

• Eat more omega-3 fatty acids. Salmon, tuna and trout are excellent sources.  If you aren’t a fan of fish, add walnuts for plant-based omega-3′s!
• Get stinky. Adding a daily dose of garlic, onions, scallions and shallots.
• Make room for mushrooms. Add to salads, pizza or saute and serve with chicken or a lean cut of beef.
• Choose GOOD bacteria to fight the BAD.  Yogurt has live cultures called probiotics – good bacteria that help protect our gut from the bad guys.  Greek yogurt is a great choice, as it typically has less sugar and more protein than traditional yogurts.
• Eat the incredible, edible egg. Add egg whites to salads or cook up eggs for breakfast.
• Beans, beans the magical fruit. Eat a variety to prevent boredom.  Soups are a great way to load up on beans during the fall and winter seasons, and if you are on a budget,  dried beans won’t break the bank.  If you don’t have time to soak dried beans, try lentils!
• Build a salad. Dark leafy greens are full of carotenoids (antioxidants).  Include a salad once a day!
• Boost your immunity with berries. Unfortunately, strawberries and raspberries (my favorites) are out of season; however, cranberries are a fall berry to embrace!  Try a homemade cranberry sauce over chicken or turkey.

Do you have a strategy to help fight off the flu this season?  Please share!