How Can I Protect My Immune System?

How Can I Protect My Immune System? 17November

There are many factors that can challenge the immune system including stress, exposure to toxic compounds, allergies, bacteria, viruses, irregular sleeping patterns, and a poor diet. Our complex integrated immune system needs multiple specific micronutrients, including vitamins A, D, C, E, B6, and B12, folate, zinc, iron, copper, and selenium, which play vital, often synergistic roles at every stage of the immune response. Adequate amounts are essential to ensure the proper function of physical barriers and immune cells. Many natural products can help to boost your immunity and aid in preventing viral, bacteria, and fungal infections. Ask our pharmacist to recommend professional quality supplements – WCH Pharmacy 928-684-4380.

Great Recipe to try out! –

Black Bean & Sweet Potato Burgers

Ingredients – Makes 6-8 Patties
• 2 medium sized sweet potatoes [rich in fiber & antioxidant-carotene which is effective at raising blood levels of vit A]
• 2 teaspoons olive oil
• 1 small onion, chopped• 1 1/2 cups cooked black beans (1 can, drained and rinsed) [High in protein & fiber, help strengthen bones, contain quercetin & saponins witch can protect the heart, contain-calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, thiamin, niacin, folate and Vit K.]
• 1 1/2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 3/4 teaspoon salt
• Pinch crushed red pepper flakes (to your taste)
• 1 cup rolled oats
• 1/4 cup shelled pumpkin seeds

1. Cut sweet potatoes in half, rub with oil, and place cut side down on an oiled baking sheet.
2. Bake at 350 degrees F. until very soft. Cool until comfortable to handle.
3. Remove the sweet potato flesh from the skin and measure out 2 C.
4. Coat a non-stick skillet with olive oil and place it over medium-high heat.
5. Cook the onion in the oil until tender. Add the black beans and spices. Stir
and heat until warmed through.
6. Place the oats and pumpkin seeds in a blender or food processor and process
until it becomes a fine meal.
7. Place the sweet potato in a mixing bowl and mash until fairly smooth.
8. Add the oat mixture and bean mixture to the sweet potato and use a fork to
mix well and mash some of the beans.
9. Allow the mixture to sit for 10 minutes to firm up slightly. You may also place
it in the refrigerator (up to 2 days) until you are ready to cook the burgers.
10. Shape the mixture into 6 – 8 equally sized patties.
11. Coat a non-stick skillet with oil, heat until oil sizzles and then add the patties.
12. Cook patties for about 5 – 6 minutes on each side and then place them on an
oiled baking sheet and bake at 350 degrees F. for about 20 minutes or until
firm.
13. Serve on your favorite bun with your favorite condiments.
In Need of a Meal Plan? Call Debra Loder, RDN | Phone: 928 – 668- 1811

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