1. Remind yourself of the commitment you have made to work on the needed lifestyle changes that will boost your immunity. How are your changes going so far? You were able to make some improvements?
2. How much water you use to drink every day? Now make a calculation how much you really need. You want to drink 1 ounce of water daily for every 2 pounds of body weight. That converts to 30 ml for every kg of body weight. So if you weigh 60 kg, you need to drink 1800 ml, or 1,8 liters of water a day. Find out whether you are reaching this goal.
3. Find a water bottle that holds about the capacity of water you need to consume every day. Tomorrow you will fill up the bottle in the morning, and you aim to drink it all until evening. Try to consume that water between meals and in little sips divided throughout the day. Make your water bottle your constant companion, and keep it right in your sight, so that you don’t forget.
4. Do you drink regularly alcohol, caffeinated beverages, soft drinks, diet drinks or fruit juices? These are not your most healthy choices and surely not the best for your immune system. What about a commitment to reduce their consumption or leave them alltogether?
We covered already recipes for breakfast and supper, so today we will have some options for lunch. You definitely want to start with a generous plate of salad. Raw vegetables will give you a good boost on vitamins that you need dearly for your immune system these days. Afterwards you go for some cooked options, mixing starchy foods for your energy with some protein sources. Have a look below for some interesting options.
Korean Cucumber Salad
3 cucumbers, sliced
1⁄2 red onion, sliced
1⁄2 lemon peel, grated
1⁄4 cup fresh lemon juice
1 tablespoon water
1 tablespoon Liquid Aminos
1 tablespoon toasted, ground sesame seeds
1⁄2 tablespoon honey
1 teaspoon minced garlic
1 teaspoon grated ginger root (opt.)
1⁄2 tsp salt
Place cucumbers, onion, and lemon peel in a large bowl. Combine remaining ingredients and mix well. Pour over cucumber and toss together. Chill and serve.
Fresh Spring Rolls
What a great way to get your salad in a wrap! Top it off with almond sauce. Eat more veggies this way … it’s delicious!
1 cup fresh zucchini, spiralized
1 cup fresh carrots, shredded
1 avocado cut into 6 wedges
1 cup mung bean sprouts
6 fresh, large basil leaves
3 Tbsp mint, chopped
3 Tbsp cilantro, chopped
6 rice paper wrappers
1 recipe almond sauce
Place warm water into the shallow pie pan. Take one rice paper wrap at a time and dip it into the water for about 5 seconds. Take it out and lay flat on a plate. Wait about 30 seconds to allow the wrap to soften.
Next, fill your wrap with all of the ingredients listed above. Wrap like a burrito and top with almond dipping sauce.
Repeat steps 1 and 2 until you no longer have any more rice paper wraps.
Nachos are an everyman’s favorite. Our version is much healthier and cheaper than what you’d find at a restaurant or fast food joint. Enjoy!
1 bag corn tortilla chips
1 can vegetarian refried beans
1 avocado, sliced
1/2 cup vegan cheese sauce
1/3 cup salsa (homemade or store bought)
1/4 cup vegan sour cream
1/4 cup black olives
1/4 cup lettuce chopped
1. Place the corn chips on a cooking sheet or an oven safe plate.
2. Cover the chips with beans, cheese sauce, and any vegetables/salsa you want.
3. Bake the nachos for a few minutes—until the chips are crispy and the cheese is melted.
4. Top with fresh avocado and serve.
Thai food traditionally uses peanuts in different sauces. This recipe uses the peanuts in a curry sauce that is creamy and delicious. You can also make it with simple, easy to find ingredients. Enjoy!
4 cups brown rice, cooked *see note below
4-5 cups chopped zucchini
1 can garbanzo beans
1 small onion
1 cup tomato sauce
1 cup frozen peas
1 cup chopped carrots
1/2 cup water
1/2 cup roasted peanuts
1/2 cup yellow bell pepper
1/2 cup red bell pepper
1/2 cup chopped cilantro (optional)
2 cloves garlic
2 heaping tablespoons peanut butter
1 tablespoon Bragg’s liquid aminos (or soy sauce)
1 tablespoon curry powder (to taste)
1. Add your peppers, onion, garlic, and carrots to a skillet and dry sauté on medium heat (250-300 degrees). Cover your skillet and let the steam cook the veggies.
2. Next, put the tomato sauce, Bragg’s, peanut butter, curry powder, and cilantro into a blender and blend until smooth.
3. Stir your veggies and then add the zucchini and add a little bit of water. Cook covered for about 5 minutes more.
4. Add your garbanzo beans and peas to the skillet, then cover everything with the sauce.
5. Put your curry on top of some rice, garnish with peanuts, and serve.
Note: This recipe yields a fairly large amount of sauce. Cook the amount of rice you need, then put the extra sauce in the refrigerator for later use. Extra sauce could also be frozen.
Cooking time: 20-25 min
Yield: 8 cups of sauce