Hearty meal packs punch

As winter weather looms, students may find it useful to know which foods to eat to help keep the immune system strong and healthy.

A cooking event, Pharma Foodie: Foods to Boost Immunity, was held at Healthy Living Market on Jan. 27 to teach which foods can maintain health throughout the Vermont winter.

Instructing the class was Nina Lesser-Goldsmith, Healthy Living food education coordinator and nutritionist Leslie Langevin, RD. Lesser-Goldsmith prepared the food and Langevin described each component's health benefits. 

"I really like these classes because we learn from each other," Lesser-Goldsmith said of the collaboration. "I'm learning so much about nutrition." 

First on the evening's menu was a hearty chicken soup with barley. Packed with B vitamins and prebiotic fiber, barley is a healthy substitute for white noodles or pasta, Langevin said. Concerning B vitamins, Langevin said, "We have to take them in every day. They are necessary for energy production." 

The main meal was pan-roasted salmon served on a bed of garlic-infused kale and roasted mushrooms. Prepared with quality ingredients, this dish is high in omega-3 fatty acids, which are important for nerve cell function, Langevin said.

"The American Heart Association recommends eating fish twice a week," Langevin said. The kale contains vitamins A, K and C, the latter acting as a powerful antioxidant, according to Langevin. 

Following the salmon dish was a roasted delicata squash mixed into Greek yogurt with the Indian spice blend garam masala. 

"I like to call them the C-spices," Lesser-Goldsmith said of the blend. "Cinnamon, cloves, cumin, cardamom."

Not only do spices add a twist to the meal, "they are a really easy way to add antioxidants to the diet," Langevin said. 

Another way to boost the immune system is by adding a dollop of Greek yogurt to a dish. 

"Yogurt is a great source of probiotics. [It is] a great way to protect your immune system," Langevin said. "You should eat at least six to eight ounces of yogurt each day." However, consumers should be aware of the sugar content in sweetened varieties, Langevin said. 

Capping off the evening was a nutrient packed dessert of black rice pudding made with coconut milk and topped with kiwi, Brazil nuts and toasted coconut.

Black rice contains anthocyanin, fiber and Vitamin E and the nuts contain Zinc, which all help to boost immunity and fight infection, according to Langevin. The anthocyanin in the rice gives it the dark color. 

"Use the dark rule — the darker the better," Langevin said in regard to choosing fruits, vegetables and grains. 

"When you can have a dessert that is good for you, you feel good about it," attendee Tony Moulton said of the final course. "We are making a list now to go shopping [after the event]." 

Another Pharma-Foodie event will be held on Feb. 24 with a focus on foods for reducing chronic stress. To learn about other classes at Healthy Living, visit www.healthylivingmarket.com.