• A wide variety of fruits and vegetables to maximize nutrient intake.
• Healthy fats, particularly those containing omega-3 fatty acids, like fatty fish, nuts and seeds.
• High quality, lean protein with every meal and snack.

________________________________________________

While we're on the subject of probiotics, our favorite and one we've been recommending to clients for years is Previnex Probiotic.  David Block, the CEO of Previnex, not only provided us with an article he wrote regarding boosting immunity, but graciously gave all NE newsletter readers an additional 15% off Previnex Probiotic when using the code: NutritionEnergy15.

Supplements that Boost Immunity and Overall Health

By David Block, Chief Executive Officer, Previnex

A growing body of evidence shows that probiotic supplements with Bifidobacterium and Lactobacillus species enhance antiviral immune activity and may reduce the occurrence, severity, and duration of viral respiratory tract infections such as influenza. Our favorite, and one that we've been recommending to clients for years, is Previnex Probiotic, which contains 30 billion bacteria per serving via six clinically effective strains across these two specific bacteria species, along with a clinically studied prebiotic, NutraFlora®, that promotes the growth and colonization of healthy probiotic bacteria in the gut.

 

Vitamin D is also an important immune system regulator and vitamin D supplements help boost immunity by stimulating naturally occurring antimicrobial peptides, which protect the body by destroying invading microbes. If a virus can't replicate, it helps minimize its spread and severity.

________________________________________________

As we continue another week of this new and temporary normal, we may be finding ourselves with a strange assortment of items in our kitchen that perhaps have never been there before. If you're at a loss of what to cook, check back here every week. We'll continue to provide recipes that we hope you'll like. One of our Nutrition Energy friends, Richa, has so graciously provided an amazing and authentic Dahl recipe below. Our director, Lauren Antonucci, is planning to make it this week and will post pictures and let you know how it goes. For those of you working from home and also trying to balance your children's school and activities, we think you might also like this Rainbow Yogurt Trifle recipe (also below). We can have our children get creative and participate in the preparation and assembly of these and other dishes they enjoy. It gives them something useful and helpful to do, counts as family bonding time, and will take some pressure off us.

 

We'd love to see what different combinations your household comes up with, so share your final product with us on Instagram and tag us @NutritionEnergy! Feel free to also submit ideas of what recipes you would like to see in next week's newsletter!

Daal Recipe from our friend, Richa - direct from India!

 

A bit of background on Indian lentils (called 'daal' in Hindi)

Lentil is called 'daal' in Hindi and the tempering for the daal is called 'tadka'. Daals are rich in nutrients, include complex carbs, protein and fiber and are also shelf stable and very filling, so they are a particularly good option for "go to" comfort food meal during this time .

 

Daal is a staple food in most Indian homes.  In my home in Delhi, my mom cooks a different daal for lunch and for dinner every single day!  The flavor changes based on the daal you make and the tadka you add to it.  The base of most tadka is quite similar for most daal recipes and the addition and subtraction of spices changes it up.  The recipe for black daal below has very basic ingredients, but if you're looking to fancy up dishes,  some other Indian spices (masalas) in our kitchen include asafoetida (heeng), garam masala (mix of various spices), mango powder (amchoor), cumin powder (jeera), turmeric (haldi). Note: While turmeric is used in most Indian dishes, we don't use it in black daal to preserve the deep black color of the lentil. 

  

While cooking lentils, the one thing to note is the cooking time.  Whole lentils need longer to cook so we pre-soak and pressure cook them longer.  Split lentils are faster to cook so we pre-soak and pressure cook them for a shorter time.  

 

Here are some rough estimates for pre-soaking lentils.

-Type 1: Split Pigeon Peas, Split green gram, Whole Moong, Bengal Gram

Can soak these for 2-3 hours.  

-Type 2: Kidney beans (Rajma), Chickpeas (White Channa), Urad Whole Daal (served in most Indian restaurants also known as Black Daal or Daal Makhni)

Soak for 6-8 hours or overnight. This is essential otherwise only pressure cooking them may not cook the lentils well and may not be tender from the inside, or you might have to pressure cook longer. In my experience, soaked lentils just taste better because they soak up the tempering better! 

 

Recipe for Indian Black Daal

Brought to you by our friend, Richa Malhotra

 

Prep time: Can vary

Cook time: ~60m

Serving size: 1-2 people

 

Ingredients:

Must have:  

• Black Lentils (2oz)
• 2 small tomatoes
• 2 tbsp chopped onions
• red chilli
• salt

Nice to have:  

• fresh garlic
• fresh ginger (or garlic/ginger paste)
• coriander powder
• coriander leaves (cilantro)
• ghee

Directions:

1. Wash and Soak Daal

Wash and soak (completely submerged in water) the lentils for 6-8 hours or overnight. When ready to cook, drain out the water used to soak the lentils

 

2. Cook the Daal

Take a pressure cooker and fill it with 3 cups of water. Add pre-soaked lentils to the pressure cooker.  Add 1 tsp of salt in the cooker, close the lid and pressure cook it on a medium flame for 20-30 minutes (or till it softens and becomes thick so that the water and daal are not separate). 

 

3. Create the Daal Tadka (Lentil Tempering)

1. Take a separate pan 
2. Heat 1 Tbsp oil 
3. Add fresh garlic and ginger or paste (if available)
4. When the ginger + garlic mixture becomes light brown, add chopped onions
5. Sauté the onions till brown, then add chopped tomatoes, red chilli powder (1/2 tsp), salt (to taste/can also add later) and coriander powder (1/2 tsp, if available)
6. Let the tadka/tempering cook on medium heat until the tomatoes become tender and the mixture separates from the oil  

4. Mix the Cooked Daal (Step #2) and the Tadka (Lentil Tempering from Step #3) and let the mixture cook on low heat for 5-7 minutes, stirring occasionally until the daal and the tadka are one unit. If you want the daal to be thick, you can cook for longer so more water evaporates.

 

5. Garnish the daal with finely chopped coriander leaves and enjoy it solo or with a slice of bread or with rice! 

 

Notes:

-You can add more salt to taste as desired

-If you can find (or make) some, add a tsp of ghee (it greatly enhances the taste)

-The pressure cooking time can vary depending on what kind of device you have - pressure cooker, insta pot, a regular stovetop pan

-Daal can be cooked on a stovetop but it will take longer)

_____________________________________________________

Rainbow Yogurt Trifle Cup

 

Ingredients:

• 2 ½ cups plain reduced-fat Greek yogurt
• 9 whole graham cracker sheets (yields about 1½ cups graham cracker crumbs)
• ¼ teaspoon vanilla extract
• 1 tablespoon coconut oil, melted
• 1 tablespoon honey
• Assortment of chopped fruit: Kiwi, berries, oranges, mango, etc

Directions:

Graham Cracker Crust

1. Loosely break graham crackers apart and place into food processor bowl. Pulse crackers until they become a uniform powder. 
2. Add vanilla extract, coconut oil and honey; pulse until all ingredients are evenly incorporated. The texture will be slightly moist, and ingredients will stick together slightly when pressed. 
3. Pour the graham cracker crust mixture into a separate bowl and set aside.

Assembly

• For one 8-ounce cup, begin by putting 2 tablespoons of graham cracker crust into the cup. Level the crust with the back of a spoon and pat down to create a more solid base. 
• Spoon a little less than ¼ cup of the yogurt over the graham cracker crust. Smooth layer evenly. 
• Place ¼ cup diced fruit over the yogurt
• Add 2 tablespoons of the graham cracker crust and pat down gently. 
• Add a little less than ¼ cup of the yogurt w/ diced fruit and smooth layer evenly.
• Add 2 tablespoons of graham cracker crust and pat down gently.
• Add a little less than ¼ cup of the yogurt w/ diced fruit and smooth evenly. 
• Eat immediately or chill and enjoy later!
• Be gentle when patting down the layers, as the crust is prone to sticking to the yogurt layer.

*Also, if you feel you are at a complete loss of what to cook, feel free to check out www.supercook.com. You simply enter the ingredients you have in your household and different recipes will generate to include your specific ingredients.

It is so important for all of us to continue to prioritize moving regularly!  We highly recommend creating a family calendar and adding your movement time onto that schedule, so the whole household is aware.  If you have a yard or park nearby and you're able to go outside, great.  If not, take the opportunity indoors to start some spring-cleaning.  Clean out a garage or attic if you have one.  Turn some music on, vacuum and dust your moldings. Get your kids involved by asking them to sort through their clothes and toys.  If you have interactive video games like Wii, challenge your family members to a game of tennis or bowling.  Find workout or yoga classes online. We especially like the 7 Minute workout app, which offers a variety of free workouts, or you can sign up for a fee for additional workouts.  If you have an Amazon Fire Stick, you can download the YouTube app and search for different workouts or yoga videos.  All you need is a mat (or towel) and a TV.  

 

Final reminder to stay hydrated throughout the day and while your moving!  Consuming adequate fluids supports all your body's functions, including the immune system.  Set a timer on your phone if necessary to remind you to drink throughout the day.