In this unprecedented time where the terms social distancing and self isolation are commonplace literally around the world, it’s likely you are feeling unsettled and looking for ways you can support yourself and those you love.

In addition to following the advice of frequent handwashing and social distancing, supporting your immune system with nutrient dense, Eat Clean foods should be at the top of your list.

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WHAT ARE IMMUNE SUPPORTING FOODS?

Immune supporting foods are clean foods filled with vitamins, minerals, fibre, trace elements and molecules of every kind. These foods power up your three trillion cells, supporting the bodily workings that create a glorious, healthy you. 

Clean foods are defined as whole, nutrient dense, minimally processed, well-sourced and properly prepared.  

Here is a list of several foods you can add to your self-isolation eating to strengthen your immune system right now. 

 

Bone Broth and Bone Marrow

Bone broths, made from fish, poultry and other livestock, along with plenty of herbs and vegetables, form the basis of a solidly immune support diet. 

The value of bone broth and marrow can be measured in their mineral content. Minerals confer bone strength, organ health, and disease resistance.  Adding one bone broth based meal to your daily diet makes a world of difference to your health. And while fighting diseases like COVID-19, these foods support your immune system.

 

Detox Bone Broth

Detox Bone Broth

Yield: 10-12 cups
Prep Time: 15 minutes
Cook Time: 8 hours
Total Time: 8 hours 15 minutes

Ingredients

  • 4 to 5 lbs grass-fed, hormone- and antibiotic-free beef and beef bones
  • Cold water
  • 1/3 cup raw apple cider vinegar
  • 2 to 3 onions, coarsely chopped
  • 2 to 3 leeks, washed and trimmed
  • 2 to 3 carrots, coarsely chopped
  • 2 to 3 celery stalks, coarsely chopped
  • Your favorite herbs (parsley, thyme, oregano, etc.)
  • Sea salt and whole black peppercorns
  • 2 bay leaves

Instructions

  1. Place beef bones in a large stockpot and fill with water, covering bones by about 1 inch.
  2. Add beef, onions, carrots, leeks, celery, herbs, salt and peppercorns, bay leaves and – Tosca’s trade secret – raw apple cider vinegar.
  3. Allow this combination to simmer away for at least 5 hours to yield a delicious, nutrient-dense stock.
Nutrition Information:
Yield: 12 Serving Size: 1 cup
Amount Per Serving: Calories: 2249Total Fat: 151gSaturated Fat: 59gTrans Fat: 0gUnsaturated Fat: 70gCholesterol: 664mgSodium: 550mgCarbohydrates: 6gFiber: 1gSugar: 2gProtein: 202g
ToscaReno.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. The nutriotion information comes from online calculators. While toscareno.com attempts to provide accurate nutritional information, these figures are only estimates. To obtain the most accurate nutritional information, you should calculate it with the actual ingredients used in your recipe. Under no circumstances will toscareno.com or its owners be responsible for any loss or damage resulting from your reliance on nutritional information given by this site. By using toscareno.com and its content, you agree to these terms.

Water

Water could very well be the king of all nutrients, especially given the knowledge that the coronavirus prefers a dry entry point. Keeping your throat and nasal passages moist will create a barrier the virus won’t like and may make it harder to readily penetrate.  

Water is, however, the number one nutritional deficiency in North America. You’ll need to up your intake to the recommended 3 litres per day and do your best to stick to that. 

THE REHYDRATION FORMULA:
for every 8 ounces of dehydrating beverage drink 12 ounces of water

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Tosca Reno’s Wetter Water Recipe

Tosca Reno’s Wetter Water Recipe

Yield: 8 ounces
Prep Time: 5 minutes
Total Time: 5 minutes

Water is the number one nutritional deficiency in North America. For every 8 ounces of dehydrating beverage drink 12 ounces of water.

Ingredients

  • 8 ounces of filtered water
  • 1 Tbsp Apple Cider Vinegar or lemon juice
  • 1 pinch unrefined sea salt

Instructions

  1. Combine all ingredients in a glass
  2. Stir and enjoy
Nutrition Information:
Yield: 8 ounces Serving Size: 1
Amount Per Serving: Calories: 1Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 18mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 0g
ToscaReno.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. The nutriotion information comes from online calculators. While toscareno.com attempts to provide accurate nutritional information, these figures are only estimates. To obtain the most accurate nutritional information, you should calculate it with the actual ingredients used in your recipe. Under no circumstances will toscareno.com or its owners be responsible for any loss or damage resulting from your reliance on nutritional information given by this site. By using toscareno.com and its content, you agree to these terms.

Soaked and Fermented Grains

Eating “soaked oats” or “overnight oats” is a big trend at the moment and you may want to consider adopting that trend now if you’d like to give your immune system some help in the face of COVID-19. 

The secret is to soak grains before consuming them in order to neutralize phytic acid. Phytic acid is a natural agent in grains (and seeds) that serves as an envelope, protecting the seed until it’s time to grow.  

But phytic acid interferes with mineral absorption. You can’t extract the goodness out of the grains if you haven’t soaked them first. Grains soaked and soured in a water and whey or kefir mixture, offer more minerals, B vitamins, enzymes and fibre.  

Take it a step further. Do not place your mixture in the fridge. When you prepare it, let it then sit on the counter overnight or for another 24 hours to maximize the fermentation process.  More glow for you!

 

Overnight Oats With Chia & Protein

Overnight Oats With Chia & Protein

Yield: 5-6 cups
Prep Time: 15 minutes
Additional Time: 8 hours
Total Time: 8 hours 15 minutes

Ingredients

  • 1 1/2 cups steel cut oats, soaked overnight
  • 1/2 cup coconut yogurt or plain kefir (no flavour or sugar added)
  • 1 scoop protein powder
  • 1 Tbsp raw, local honey
  • 2 Tbsp natural almond butter
  • 1/2 avocado, sliced
  • 1/2 cup fresh mixed berries

Instructions

    1. Combine yogurt or kefir in a small bowl with protein powder. Mix until dissolved.
    2. Add soaked oats and mix.
    3. Spoon nut butter and honey on top.
    4. Garnish with berries.
Nutrition Information:
Yield: 5 Serving Size: 1 cup
Amount Per Serving: Calories: 339Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 4mgSodium: 123mgCarbohydrates: 48gFiber: 8gSugar: 12gProtein: 16g
ToscaReno.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. The nutriotion information comes from online calculators. While toscareno.com attempts to provide accurate nutritional information, these figures are only estimates. To obtain the most accurate nutritional information, you should calculate it with the actual ingredients used in your recipe. Under no circumstances will toscareno.com or its owners be responsible for any loss or damage resulting from your reliance on nutritional information given by this site. By using toscareno.com and its content, you agree to these terms.

Greens, greens, and more greens!

Leafy greens are nutrient-dense powerhouses, packed with antioxidants that will support your immune system during this stressful time.

Antioxidants are disease fighters. Bring them on board for your quarantine eating. Kale and cabbage are great options during these times as they tend to store easily for longer periods of time.

The lesson is to eat a wide and plentiful array of greens to capture all the phytonutrients, micronutrients and macronutrients available to us via greens. 

Kale Caesar Salad

Kale Caesar Salad

Yield: 8-10 cups
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients

For Salad

  • 2 heads kale, tough stems removed, washed and shredded
  • Homemade croutons
  • Green Caesar Salad Dressing
  • Bacon bits – optional (make these by frying bacon until crisp and crumbling over salad)

Dressing

  • Juice of 1 large lemon
  • 2 tsp Worcestershire sauce
  • 2 Tbsp Dijon mustard
  • Extra virgin olive oil
  • Several cloves garlic
  • 1 tsp unrefined sea salt
  • Handful of fresh green chives (I had a bunch of these in my garden so thought I would make use of them)

Homemade Croutons

  • 1 loaf of bread, stale will do, cut into crouton sized pieces
  • 2 tbsp olive oil
  • 2 tbsp Italian seasoning
  • 1/4 tsp paprika

Instructions

1. Place all ingredients for the dressing in a VitaMix or high speed blender.

2. Process all at high speed until uniform dressing results.

3. Place all ingredients to make croutons in large Ziploc bag and shake well to coat seasonings.

4. Add croutons to medium skillet and toast over high heat until they become golden.

5. Remove from heat and let cool before adding to salad.

6. Add Kale to a large bowl, dress and add croutons.

Nutrition Information:
Yield: 8 Serving Size: 2
Amount Per Serving: Calories: 375Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 2mgSodium: 994mgCarbohydrates: 58gFiber: 5gSugar: 10gProtein: 10g
ToscaReno.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. The nutriotion information comes from online calculators. While toscareno.com attempts to provide accurate nutritional information, these figures are only estimates. To obtain the most accurate nutritional information, you should calculate it with the actual ingredients used in your recipe. Under no circumstances will toscareno.com or its owners be responsible for any loss or damage resulting from your reliance on nutritional information given by this site. By using toscareno.com and its content, you agree to these terms.

Getting rid of Sugar is the #1 things you can do to support your immune system naturally!

Sign up to the newsletter and get these delicious Tasty Sugar-Free Treats Recipes that will satisfy your sweet tooth and bust your cravings

Detox Broth Vegetable

Detox Broth Vegetable

Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes

Ingredients

  • • 2 Tbsp coconut oil
  • • 2 first-sized organic, onions, skin on, quartered
  • • 1 whole, organic garlic clove, skin on
  • • 4 organic carrots, skin on, cut into 2" chunks
  • • 2 organic parsnips, skin on, cut into 2" chunks
  • • 4 stalks organic celery, leaves included, cut into 2" chunks
  • • 1 bunch organic chard or kale, whole (don't trim ribs)
  • • Handful fresh, organic parsley
  • • Handful fresh, organic thyme
  • • 4 bay leaves
  • • 2 Tbsp ACV
  • • 1 Tbsp USS
  • • 1 Tbsp whole peppercorns

Instructions

      1. Place coconut oil in large stockpot.
      2. Add onion and cook.
      3. Add all remaining chopped vegetables except chard or kale and saute about 8 minutes.
      4. Wash chard or kale chop coarsely. Add to pot.
      5. Add fresh herbs, USS, pepper and ACV.
      6. Add 12-16 cups water and bring to a boil.
      7. Once boiling, reduce heat and simmer for one hour.
      8. Strain liquid and discard cooked vegetables.
      9. Store liquid in Mason jars and seal.

If you make any of these recipes be sure to share them on Facebook or Instagram and tag me (@toscareno) so that I can see what you’re creating and give you a virtual high five! I’m sharing other recipes and wellness tips daily there right now as well to support my community during these periods of uncertainty and isolation. Join me there, we’re all in this together!

Oxo,
Tosca

Getting rid of Sugar is the #1 things you can do to support your immune system naturally!

Sign up to the newsletter and get these delicious Tasty Sugar-Free Treats Recipes that will satisfy your sweet tooth and bust your cravings

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