Sunday Playbook: February 9, 2025

I hope you are having a great weekend so far! This week’s theme is Immune-Boosting Family Meals. Meals that are packed with key nutrients to keep you and your family feeling good and healthy. Enjoy and have a great start to the week!

Can You Really Boost Your Immunity with Nutrition?

Yes, but it’s not a quick fix. Your immune system depends on a steady supply of essential nutrients to function at its best. Consistently eating the right foods strengthens your body’s defenses, while nutritional gaps weaken your ability to fight off illness. The key? Prioritize protein (you probably thought I would say that LOL), along with other crucial vitamins and minerals. Here are some foods that can make a real difference:

Vitamin C → The Infection Fighter

• Top sources: Red bell peppers, kiwi, oranges
• Surprising sources: Strawberries, baked potatoes, Brussels sprouts
• Easy ways to eat more: Toss bell peppers into stir-fries, add kiwi to yogurt, or roast Brussels sprouts for a crispy side.

Vitamin D → The Immune Activator

• Top sources: Salmon, eggs, fortified dairy
• Surprising sources: Mushrooms (when exposed to sunlight), fortified orange juice, tofu
• Easy ways to eat more: Add mushrooms to omelets, sip on fortified orange juice, or enjoy grilled tofu in a veggie bowl.

Zinc → The Repair & Defense Mineral

• Top sources: Beef, pumpkin seeds, chickpeas
• Surprising sources: Dark chocolate, cashews, lentils
• Easy ways to eat more: Sprinkle pumpkin seeds on oatmeal, snack on dark chocolate and cashews, or make a lentil soup.

Protein → Builds Antibodies

• Top sources: Chicken breast, Greek yogurt, lentils
• Surprising sources: Quinoa, cottage cheese, edamame
• Easy ways to eat more: Swap rice for quinoa, stir cottage cheese into pancake batter, or toss edamame into salads.

Pre & Probiotics → Gut Health = Stronger Immunity

• Top sources: Greek yogurt, kimchi, kefir
• Surprising sources: Sourdough bread, pickles, tempeh
• Easy ways to eat more: Make avocado toast with sourdough, add a dollop of plan greek yogurt to your next smoothie, snack on pickles, or stir-fry tempeh with veggies.

This week, challenge your family or spouse to add at least one immunity-boosting food everyday!  Get creative and see who can come up with the best way to sneak in these powerhouse foods. Want to learn more? Check out this article on 5 Foods to Glow Up This Winter.

What’s Cookin’ This Week?

One-Pot Chicken Soup with White Beans & Kale

This One-Pot Chicken Soup with White Beans and Kale is a filling yet light meal that’s packed with protein, fiber, and immune-supporting nutrients. Chicken provides protein, white beans add zinc, and kale is a great source of vitamin C. With tons of great reviews, people love its simple ingredients, rich flavor, and how satisfying it is without feeling heavy.

Mustard-Maple Roasted Salmon

This Mustard Maple Roasted Salmon is an easy, flavorful dish that’s both light and satisfying. Fatty fish like salmon provide omega-3 fats, which have anti-inflammatory properties and can help the body fight off illness. The simple mustard-maple glaze adds a delicious balance of sweet and tangy flavors. With tons of great reviews, people love how quick it is to make and how well it pairs with antioxidant-rich sweet potatoes and whole grains for a balanced, immune-supporting meal.

Slow Cooker Bison Sweet Potato Chili

This Slow Cooker Bison & Sweet Potato Chili is a fam-favorite. We love bison (especially when it’s on sale!) because it’s leaner and lower in calories than ground beef. Bison is also iron, and zinc which are key nutrients for immune function. Sweet potatoes provide antioxidants and vitamin C. Serve it with a side of brown rices, over eggs or greens.

Winter Spa Salad with Lemon Chicken

Loving the name of this one! This beautiful salad is on my list to make this week! The recipe  is fresh, light, and packed with nutrients. Lean chicken brings the protein, while citrus adds a hit of vitamin C for immune support. The mix of crisp greens, crunchy veggies, and bright lemon dressing makes it both refreshing and satisfying. Tons of great reviews say it’s easy and delicious!

Easy Mixed Berry Baked Oatmeal

I’ve made this and it’s yummy! This Mixed Berry Baked Oatmeal is warm, cozy, and packed with immune-boosting ingredients. Oats provide beta-glucan, a fiber that helps produce white blood cells to fight off illness, and berries (load it up!) provides vitamin C and antioxidants. It’s a filling option for breakfast, lunch, or a snack. It’s easy and delicious. Try topping it with Greek yogurt for extra probiotics.

Weekly Sessions

Drop into the Cafe for help or coaching support this Friday at 12 ET.  I’m here to answer questions and connect you with others on their healthy journey. All sessions will be recorded and can be accessed from the member resources page.

Don’t Forget to Save the Date: Steak & Potato Teaching Kitchen