Meal time. It is a great way to get the gang around the table to catch up on each other’s day. It is also an amazing opportunity to introduce your family to different ingredients that contain nutrients that help lead to good overall and immune health. All of the foods considered to be good for you are not always flavourless. There are so many ways to get the nutrients needed to build up your immune system by consuming the right foods. Like baking these delicious Whole Grain Lemon and Raspberry Pancakes! Get the recipe below!
Dish Up Immune Health to Help Fight Cold and Flu Symptoms
Which nutrients are great to help maintain good overall and immune health? Try to include the ones below to build up your immune system and stay healthy this winter:
- Vitamin C and E have antioxidants important for the maintenance of good health and are found in citrus fruits and seeds/nuts, respectively.
- Vitamin A, found as beta carotene in orange vegetables like sweet potato and butternut squash, has also been shown to help maintain immune function.
- Zinc, which can be found in nuts and seeds, helps maintain immune function.
- The B vitamins, which help to maintain good health, are found in abundance in leafy greens, whole grains, and winter squashes, to name a few.
- Probiotic foods, like kefir or probiotic yogurt contain probiotic bacteria, may modulate immune function. Eating foods that contain probiotics is preferred to taking probiotic supplements because then you also get the other nutrients in the food, like protein and calcium.
- Protein, found in meats, eggs, seafood (e.g. salmon, tuna and trout), milk products, legumes, and nuts and seeds, helps build and repair body tissues and antibodies.
Not sure how to add these nutrient-rich ingredients to your family’s meals this winter? Take a look at this sweet and yummy recipe for Whole Grain Lemon and Raspberry Pancakes. It can help to brighten a dreary winter morning! They will also add some of the nutrients you family’s bodies need to combat cold and flu symptoms.
Whole Grain Lemon and Raspberry Pancakes Recipe
- 3/4 cup 175 mL PC Blue Menu Whole Grain Pancake and Waffle Mix
- 2/3 cup 150 mL skim milk
- 1 egg
- 1 tbsp 15 mL canola oil
- 1/2 cup 125 mL fresh or frozen raspberries
- 2 tsp 10 mL finely grated lemon rind
- 3/4 cup 175 mL PC Plain 0% M.F. Greek Yogurt
- 3 tbsp 45 mL PC 100% Pure Maple Syrup
- 1. Preheat non-stick electric griddle to 375°F (190°C) or preheat non-stick frying pan over medium-high heat.
- 2. In bowl, whisk together pancake mix, milk, egg and oil until smooth and lump-free. Stir in raspberries and lemon rind. Let batter stand for 2 to 3 minutes.
- 3. Spray griddle or frying pan with cooking spray. In batches, drop batter onto griddle by 2 heaping tablespoon amounts (about 45 mL), spacing well apart. Cook for 2 to 3 minutes or until bubbles form on top and pancakes are golden on bottom. Carefully turn pancakes; cook another 2 to 3 minutes or until other sided are golden. Makes 8 pancakes.
- 4. Serve immediately, with generous dollop of yogurt and drizzle of maple syrup.
By using ingredients of different colours and textures, your family will be getting the nutrients their bodies need to fight off cold and flu symptoms. Continue to add them to multiple meals to make the family accustomed to eating them.
Another way to fight back against cold and flu symptoms this winter is by getting vaccinated for the flu. It only takes a few minutes to see an in-store pharmacist at Loblaws stores to get protected this flu season.
Did you know flu symptoms start one to four days after being exposed to the virus, and typically last seven to 10 days. Get the facts, not the flu. Flu season is here and spending a few minutes to get vaccinated could save you 14 days of misery!
Visit your local Loblaws to meet with an in-store Registered Dietitian for more nutrition tips. While you are there get your flu shot from the in-store pharmacist. And don’t forget to make these Whole Grain Lemon and Raspberry Pancakes!
What are some of your family’s favourite nutrient-rich foods to help strengthen their immune systems from cold and flu symptoms?
Disclaimer: This post was generously sponsored by Loblaws. The views I shared are my own.