• • • Coconut Oil – Coconut oil is rich in a special substance called monolaurin which is a germ fighting powerhouse. Refined coconut oil is clean and flavorless, making a perfect stand-in for vegetable oil in dishes or for cooking. Virgin coconut oil has a pronounced coconut flavor which adds flair to many dishes. 
    • Garlic – Garlic doesn’t just ward off vampires -- it’s also great for preventing sickness. Garlic is most effective when it’s consumed raw within an hour of being cut or crushed. Try raw garlic in a delicious homemade yogurt-based tzatziki sauce, which is great for dipping veggies or in wraps. 
    • Herbs and spices – Many herbs and spices have medicinal qualities that have made them valuable for centuries. Notably, turmeric, common in Indian cuisine, and oregano, both have potent antimicrobial properties. Try a delicious Indian Tikka Masala or make golden tea with turmeric. Oregano tastes great in a wide variety of dishes, especially Italian and Mexican cuisines.
    • Citrus – Citrus fruits have long been heralded the kings of the vitamin C kingdom. Vitamin C is a well-known friend to the immune system. While vitamin C supplements are popular, nothing can beat the real thing in its natural form found only in foods. In food, vitamin C contains special components called “co-factors” which helps it do its many important jobs in the body. Fresh citrus is crucial because vitamin C is prone to breakdown, so eat or juice oranges promptly after cutting, or squeeze a lemon or lime into your water daily. Other great non-citrus sources of vitamin C are sweet raw bell peppers, tropical fruits, and broccoli. 
    • Seafood – Zinc plays a crucial role in immune function, and some of us may not be eating enough. Seafood is one of the best sourcirtces of zinc, especially oysters, crab, and lobster. Omega-3 fatty acids, found abundantly in salmon and even sardines are also important for dampening inflammation and supporting immunity. Check out the seafood selection at your local Brookshire Brothers – fresh, frozen, and packaged seafood options all work well. 
    • Cruciferous Veggies – Broccoli, cauliflower, Brussels sprouts, kale, most greens (except spinach), and cabbages are part of the family of cruciferous veggies. These veggies are extra special because they have high levels of all kinds of immune-enhancing goodies. Of particular importance are sulforaphanes, which are sulfur-containing compounds that help boost natural killer cell function to stop viruses in their tracks. Cruciferous veggies are also jam-packed with vitamin C and other awesome immune-enhancing vitamins, minerals, and antioxidants, so make them part of your daily routine. 
    • Bone Broth – Why do we eat chicken noodle soup when we’re sick? This wise practice stems from the healing properties of rich, gelatinous bone broth. Chicken and beef stocks that are traditionally prepared are rich in gelatin and an important amino acid called glycine. Glycine is needed to help fight off infection and keep the body in tip-top shape. Gelatin-rich foods are also soothing to the stomach and help promote gut health. So buy chicken with bones and skin (cooked rotisserie chicken scraps work too), simmer gently for 12 to 24 hours in the crockpot, and you’ve got yourself nourishing homemade bone broth. Ready-made varieties of high protein bone broth are available in many Brookshire Brothers locations as well. Don’t see them at your store? Make a product request! 
    • Green Tea and Honey – Catechins aren’t a derogatory nickname for your neighbor’s crazy cat. Instead, catechins are compounds found in green tea which fight off viruses and increase overall immune function. And what goes better with green tea than honey? Honey has its own set of super powers, including antimicrobial properties and great effectiveness as a natural cough suppressant. (Just remember not to give honey to children under the age of one.)
    • Whole Milk, Butter, Cheese, Egg Yolks, and Liver – What do these foods have in common? They are all great sources of the active-form of vitamin A. Active-form vitamin A is found in animal-based foods containing fat, such as dairy products and liver. Vitamin A is crucial for the immune system to function at full capacity, and deficiency can make you prone to infections. Eating red, orange, and green leafy veggies can also help boost vitamin A status because they contain beta-carotene, but beta-carotene must be converted to active vitamin A within the body. Some people have difficulty making this conversion. So aim to include both animal sources of vitamin A as well as leafy vegetables to help keep your vitamin A levels optimum and ward off sickness.  
    • Extra-Virgin Olive Oil – Olive oil contains many wonderful substances that support health. Two compounds in the polyphenol class of antioxidants are known to be potent inhibitors of viruses. Try using fresh extra-virgin olive oil in homemade salad dressing, or add a drizzle to your favorite savory dishes. Toss veggies in olive oil before roasting and pan sautéing.

Visit your local Brookshire Brothers for all of your real fresh, real delicious immunity boosting ingredients!

My Favorite Pot Roast with Tomatoes and Rosemary

• • • 1 boneless chuck roast, about 3 ½ pounds
    • Salt and pepper
    • 2 tablespoons extra-virgin olive oil
    • 1 medium onion, chopped medium
    • 12 ounces petite baby carrots
    • 1 rib celery, chopped
    • 10 ounces white mushrooms, cleaned and quartered
    • 4 medium garlic cloves, minced
    • ½ cup low sodium chicken stock
    • ½ cup low sodium beef stock
    • ½ cup dry red wine (or additional beef/chicken stock if wine isn’t your thing)
    • 1 teaspoon dried thyme
    • 1 28-ounce can diced tomatoes
    • 1 ¾ cups water or additional chicken stock
    • 1 sprig fresh rosemary
    • 1 pounds small red potatoes, scrubbed and chopped into ¾” dice

• • • Adjust oven rack to middle position and heat oven to 300 degrees. Thoroughly pat roast dry with paper towels; sprinkle generously with salt and pepper.
    • Heat oil in large heavy-bottomed Dutch oven over medium-high heat until shimmering but not smoking. Brown roast thoroughly on all sides, reducing heat if fat begins to smoke, 8 to 10 minutes. Transfer roast to large plate; set aside. Reduce heat to medium; add onion, carrot, celery, and mushrooms to pot and cook, stirring occasionally, until beginning to brown, 6 to 8 minutes. Add garlic and cook until fragrant, about 30 seconds. Add chicken and beef broths, dry red wine, dried thyme, and diced tomatoes, with juice, scraping bottom of pan with wooden spoon to loosen browned bits. Return roast and any accumulated juices to pot; add enough water or chicken stock to come halfway up sides of roast. Bring liquid to simmer over medium heat, then place large piece of foil over pot and cover tightly with lid; transfer pot to oven. Cook, turning roast every 30 minutes, until fully tender and meat fork or sharp knife easily slips in and out of meat, 3 1/2 to 4 hours.  (Alternately, place in the slow cooker on low heat for 4-6 hours.)  About 1 hour before roast is finished, add diced red potatoes to the cooking liquid.  
    • Transfer roast to carving board; tent with foil to keep warm. Allow liquid in pot to settle about 5 minutes, then use wide spoon to skim fat off surface. Add sprig of fresh rosemary and boil liquid over high heat until reduced to 1 1/2 cups; discard rosemary and thyme sprigs. Season to taste with salt and pepper.
    • Using chef’s or carving knife, cut meat into 1/2-inch-thick slices, or pull apart into large pieces; transfer meat to warmed serving platter or bowl, pour sauce and vegetables over meat, and serve.

1. Go outside. I don’t need to quote studies to tell you that going outside is good for your well-being.  There are so many things that make it great – plenty of opportunities to move, sunshine to help set your circadian rhythm and make vitamin D, and even just being around plants and trees has been shown to improve mood and increase longevity.  So find an excuse and go outside every chance you get. 
2. Makeover your beverage choices. Beverages are an easy place to make changes that will have a lasting impact on your health.  Most people assume there’s nothing healthy to drink if you’d like anything other than plain ol’ water, but there are plenty of options to wet your whistle while boosting your health.  Awesome beverage options are green tea, herbal teas, kombucha, cold-pressed juices and smoothies, coconut water, aloe vera juice, nut milks, and good old fashioned cow’s milk.  Check out your neighborhood Brookshire Brothers for plenty of beverage inspiration for the coming year.  
3. Share meals. Eating together with loved ones and friends is a wonderful habit to work toward for the good of everyone involved.  Sharing family meals teaches children to eat well and provides a place of connection where the day pauses and everyone is engaged with one another.  Work toward sharing more meals with loved ones this year, and take the time to really enjoy the food and the company.  
4. Revamp your breakfast routine. One of the most frequently missed opportunities to bolster a healthier diet is at breakfast.  Breakfast is a great time to get healthy proteins and nutrient-rich foods into your daily routine, but many people get stuck in a breakfast rut with the same old choices day after day.  Try some healthier options in the coming year like homemade oatmeal, plain Greek yogurt, cottage cheese, fresh fruit, homemade smoothies, or my favorite – eggs.  Don’t miss the opportunity to nourish your body well at the start of the day.  In a hurry?  Check out some of the great new breakfast options available that are less carb-centric at your neighborhood Brookshire Brothers.  I’ve seen protein packed options like egg sandwiches sans the bread in my local refrigerated and freezer cases. 
5. Take walks. Walking is a great way to connect with nature, friends, and family.  It’s also a foundational human movement that we often neglect as being essential to good health.  Strive to walk three to five miles a day like most of humankind has over the course of history – our bodies are made to walk.  Include a walk – short, long, or anywhere in-between -- as part of your daily routine as often as possible. 
6. Eat plants. Most of us aren’t eating enough wholesome plant foods.  Including a wide variety of fruits and vegetables in your diet is a no-brainer, but don’t neglect the other plant food superstars like nuts, seeds, lentils, beans, peas, and a variety of whole grains other than wheat.  Plant foods are always a great choice, so when you reach for a snack and plan a meal, remember to aim to include whole plant foods more often and skip the processed stuff as much as possible.  
7.  Get bored. I am a big believer in staring out the window, without a phone or any other distraction in hand.  Allow your mind to wander and drift without being beckoned by the many distractions and forms of entertainment we tend to gravitate toward.  Take a couple minutes each day to hit the pause button without any form of entertainment or distractions and just “be.”

Savory Cajun-Spiced Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 2 tablespoons extra virgin olive oil
    • ½ teaspoon garlic powder
    • ½ teaspoon paprika
    • ½ teaspoon cumin
    • ¼ teaspoon ground thyme (or ½ teaspoon dried thyme leaves)
    • 1/8 teaspoon white pepper or black pepper
    • 1/8 teaspoon cayenne pepper
    • Salt to taste

• • • Spread popcorn on a large sheet pan. 
    • Drizzle with olive oil. 
    • Mix all spices together in a small bowl and sprinkle over popcorn. 
    • Season with salt to taste. 
    • Toss to combine and serve.

Peanut Butter and Chocolate Drizzle Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 2/3 cup chocolate chips, semi-sweet or milk chocolate
    • 1 teaspoon coconut oil or other neutral tasting cooking oil
    • 2/3 cup no-stir peanut butter (creamy or crunchy, as desired)

• • • Spread popped popcorn out on a large sheet pan.
    • Warm chocolate chips and oil in a microwave-safe bowl for 1 minute on 50% power.
    • Stir and then warm for an additional 15-30 seconds at a time at 50% power, stirring after each time, until chocolate chips are fully melted.
    • Drizzle chocolate over popcorn with a spoon.
    • Warm peanut butter in a microwave-safe bowl until warm enough to drizzle, about 30-60 seconds. Drizzle peanut butter over popcorn.
    • Allow chocolate and peanut butter to cool enough to harden (can be done in the refrigerator), and enjoy!

Cookie Butter Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 1/3 cup white chocolate chips
    • 2/3 cup Biscoff cookie butter
    • Optional:  Sprinkles for decoration

• • • Spread popped popcorn out on a large sheet pan.
    • Warm white chocolate chips and cookie butter in a microwave-safe bowl for 1 minute on 50% power.
    • Stir and then warm for an additional 15-30 seconds at a time at 50% power, stirring after each time, until mixture is fully melted.
    • Drizzle mixture over popcorn with a spoon.
    • Add sprinkles as desired.
    • Allow topping to cool enough to harden (can be done in the refrigerator), and enjoy! 

Angela Larson is a registered dietitian nutritionist (RDN) who works with Brookshire Brothers promoting real fresh, real delicious foods.  Delicious food is her passion, so she loves trying new recipes and exploring the more holistic side of health and nutrition.  When Angela isn't working with Brookshire Brothers, she's a mostly stay-at-home mom who loves to cook, garden, and spend time outdoors with her husband, Austin, and their two daughters.

• • • ¼ large red onion, diced small
    • 2 tbsp. red wine vinegar
    • 1/4 teaspoon kosher salt (or 1/8 teaspoon table salt)
    • 3 tbsp. lemon juice (from one lemon)
    • 2 tbsp. honey
    • 3 tbsp. olive oil
    • 5 cups thinly sliced cabbage (10 oz.)
    • 3/4 cup fresh pomegranate seeds (from one large pomegranate)
    • 1 large unpeeled apple, cored and diced (any variety desired)
    • 3/4 cup pecans, lightly toasted and chopped coarsely
    • Salt and pepper to taste
    • 1/2  tsp. table salt

• • • Pickle the red onions by combining them with red wine vinegar and ¼ teaspoon kosher salt. 
    • Set aside to pickle while preparing the other ingredients (at least 15 minutes). 
    • Combine lemon juice, honey, and olive oil in a well-sealed jar and shake vigorously to combine.  (Alternately, combine in a bowl and whisk well.) 
    • Combine cabbage, pomegranate seeds, and diced apple in a bowl. 
    • Drizzle dressing over the top, add pickled onions and all the pickling liquid, and toss to combine. 
    • Add toasted pecans and salt. 
    • Add black pepper to taste.
    • Serve. 

Spicy Roasted Cauliflower with Pecorino Romano Cheese

• • • 1 head cauliflower, washed and outer leaves trimmed
    • 2 tbsp. extra virgin olive oil
    • 2-3 tbsp. grated Pecorino Romano cheese
    • ½ tsp. red pepper flakes (or less if a less spicy dish is desired)
    • Salt and pepper

• • • Position oven racks to top and bottom positions. 
    • Preheat oven to 450 degrees. 
    • Prepare a large sheet pan.
    • Halve cauliflower through central stem.
    • Cut each half into four equal wedges.
    • Trim bottom of cauliflower stem to remove any tough parts. 
    • Place on sheet pan and drizzle with olive oil. 
    • Sprinkle evenly with salt and pepper, to taste. 
    • Place cauliflower on bottom rack of oven and roast for 10-12 minutes. 
    • Rotate pan and move to top rack of oven for an additional 10 minutes until cauliflower is tender and edges have browned. 
    • After removing from oven place on serving platter and sprinkle with grated cheese and red pepper flakes. 
    • Serve immediately.

• • • 4 tbsp. unsalted butter, cut into 4 pieces
    • 2 tbsp. half and half
    • ½ tsp. table salt
    • ½ tsp. granulated sugar
    • 2 pounds sweet potatoes

• • • Combine butter, half and half, salt, sugar, and sweet potatoes in a 3 to 4 quart saucepan. 
    • Cook, covered, over low heat, stirring occasionally, until potatoes fall apart when poked with a fork, 35-45 minutes. 
    • Off heat, mash sweet potatoes in saucepan with potato masher. 
    • Stir in pepper and serve immediately.  

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!

Crockpot Salmon with Fresh Herb Caper Relish

• • • 1 lemon, sliced ¼ inch thick
    • 2 tablespoons fresh parsley, stems removed and reserved
    • 2 tablespoons fresh dill, stems removed and reserved
    • ¼ cup dry white wine (alternately 1 Tbs white vinegar mixed with 3 Tbs water)
    • 4 (6-ounce) skin-on salmon fillets, 1 to 1 ½ inches thick
    • Salt and pepper
    • 1 small shallot, minced
    • 2 tablespoons capers, rinsed and minced
    • 1 tablespoon honey
    • 1 tablespoon cider vinegar
    • 1 tablespoon extra-virgin olive oil

• • • Fold sheet of aluminum to fit into bottom of the slow cooker with a 1-2 inch lip all around to keep liquids in.
    • Arrange lemon slices in bottom of slow cooker and scatter reserved herb stems over lemon. 
    • Pour wine into slow cooker. 
    • Add water until liquid is level with the top of the lemon slices. 
    • Season salmon with salt and pepper and place skin-side down in the slow cooker on top of the lemon slices. 
    • Cover slow cooker and cook on low setting until salmon is opaque and registers 135F. 
    • Begin checking for doneness after 1 hour. 
    • Salmon may take 1-2 hours to cook, depending on size of the pieces and the slow cooker.
    • After salmon is cooked through, discard cooking liquid and serve immediately with herb caper relish. 

• • • While salmon is cooking, mince parsley and dill leaves. 
    • Mix together with minced shallot, capers, honey, vinegar, and olive oil. 
    • Season with salt and pepper to taste. 
    • Cover and allow relish to sit at room temperature until salmon is finished cooking. 
    • Serve with cooked salmon.

Italian Flatbread Pizzas with Pesto and Sun-Dried Tomatoes

• • • Preheat oven to 425 degrees.
    • Position oven rack in middle of the oven.  
    • To assemble flatbreads, spread basil pesto on each bread, sprinkle sun-dried tomatoes and mozzarella on top. 
    • Season to taste with salt and pepper. 
    • Add any optional ingredients of fresh mozzarella or cherry tomatoes as desired.  
    • Bake flatbreads for 9-11 minutes, until cheese is melted and they are heated through and slightly brown on the edges.  
    • After removing from oven, sprinkle optional fresh herbs over flatbreads, and drizzle with balsamic vinegar and olive oil.  
    • Serve with a simple garden salad.  

Roast Jerk Chicken with Pineapple Mint Salad

• • • Blend all ingredients except chicken and lime wedges in a blender or food processor until well blended and smooth, about 30 seconds to 1 minute. 
    • Transfer chicken and marinade to a gallon-sized zipper lock bag and seal the bag, pressing out any excess air.
    • Toss chicken inside the bag several times to coat well.
    • Place in the refrigerator for least 2 hours and up to 24 hours. 

• • • If time allows, remove chicken from refrigerator for up to 1 hour before cooking. 
    • Preheat oven to 425F and place oven rack in middle position. 
    • Arrange chicken pieces in a 9x13 casserole dish or a baking pan with the skin side up and drizzle marinade over the pieces to coat.
    • Roast the chicken for 50 minutes to 1 hour 10 minutes, or until chicken breasts reach an internal temperature of 160 degrees or dark meat reaches an internal temperature of 170 degrees.
    • Allow to rest for 5-10 minutes before serving, spooning pan drippings over the chicken.
    • Serve with steamed rice and pineapple side salad.   

• • • Remove mint leaves from stems and coarsely chop.
    • Toss all ingredients together. 
    • Serve with roasted chicken. 

Fruity Fresh Mozzarella Salad

• • • Toss together the watermelon, mozzarella, basil, scallions and oil.
    • Season with salt and pepper to taste.
    • Serve over a bed of baby greens with crostini on the sides.
    • Drizzle a bit of balsamic vinegar over if desired.

 Watermelon Dippers

• • • 8 ounces sour cream
    • 4 tablespoons sugar
    • 1 teaspoon vanilla extract
    • 1 serving watermelon stix or small wedges

• • • Blend together the sour cream, sugar and vanilla in a small serving bowl.
    • Use as a dip for the watermelon.

Watermelon Lemonade

• • • 1/2 cup lemon juice
    • 2 1/2 cups water
    • 2/3 cups agave syrup
    • 2 cups watermelon chunks

• • • Place all the ingredients in a blender and blend until smooth.
    • Serve over ice. 

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!

Round out your steak night with these three nutritious dishes from Angela Larson, RD: Roasted Potato Wedges, Roasted Squash, and Grilled Mushrooms. 

Looking for some tasty sides to accompany your special steak dinner? Check out some of my tried-and-true favorites, perfect quick and easy sides that will cook while your steaks are on the grill!

• • • 2 pounds white button mushrooms
    • 2 tablespoons extra virgin olive oil
    • Salt and pepper

• • • Wash mushrooms.
    • Trim stems.
    • Toss with 2 tablespoons olive oil, and salt and pepper to taste. 
    • Place on grill gill side down and grill for 6 minutes until charred. 
    • Flip and grill for an additional 4-6 minutes until charred and tender. 
    • Serve.

Roasted Potato Wedges

• • • 3 tablespoons extra virgin olive oil
    • 2 pounds Russet potatoes, scrubbed
    • Salt, to taste

• • • Position oven racks to top and bottom of oven. 
    • Preheat oven to 425 degrees. 
    • Prepare a sheet pan with parchment paper or spray generously with cooking spray. 
    • Prepare potatoes by cutting into 8 even wedges. 
    • Toss potatoes with extra virgin olive oil and salt to taste. 
    • Cover baking sheet tightly with aluminum foil and place in the oven for 10 minutes on bottom rack. 
    • Remove foil move potatoes to top rack of oven and roast for additional 10-13 minutes until tender and lightly golden brown, rotating pan halfway through cooking time.

Roasted Summer Squash

• • • 5-6 medium summer squash - zucchini and/or yellow squash will work (as much as can fit in a single layer on a rimmed sheet pan can be used)
    • 2 tablespoons extra virgin olive oil
    • Salt and pepper
    • Optional: freshly grated parmesan cheese

• • • Position oven racks to top and bottom of oven.
    • Preheat oven to 425 degrees.
    • Prepare a sheet pan with parchment paper or spray generously with cooking spray. 
    • Prepare squash by washing, drying, and cutting into slices about ¼ inch thick.
    • Place in a single layer on sheet pan and drizzle with olive oil.
    • Season to taste with salt and pepper. 
    • Place in oven on bottom rack and cook for 10 minutes.
    • Rotate pan and move to top rack for an additional 10-12 minutes, until tender and starting to brown on bottom. 
    • Turn broiler on high and cook for an additional 1-2 minutes until spotty brown on top.
    • Monitor closely to prevent burning.
    • Remove from oven and serve immediately with optional grated parmesan cheese.

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!