7 Recipes To Get More Vitamin C, D To Boost The Immune System


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Today we have for you 7 easy recipes and healthy snacks to get more vitamin c and vitamin d to boost the immune system while on a diet

I hope you like all these ideas for weight loss ♡


1 mango quinoa with salmon 400 calories (1 serving)

Ingredients

1 garlic
1 tsp honey
1 tsp dijon mustard
1 tsp olive oil
4 oz salmon fillet
1/2 small white zucchini
salt and black pepper
1/2 jalapeno
1/2 cup quinoa cooked
3 oz mango
1 tbsp parsley

In a small bowl, stir honey, mustard and garlic. Brush both sides of salmon with honey mixture. place a skillet over medium heat with oliv oil place salmon and cook for 4 to 6 minutes remove salmon and cook zucchini in the same skillet until tender.

Meanwhile, in a medium bowl, stir together quinoa, mango, jalapeño pepper, salt and black pepper. Top with fresh cilantro. Serve salmon with quinoa and zucchini.


2 tuna zucchini patties 130 calories (6 serving)

Ingredients

1/2 medium yellow onion
1 tsp olive oil
7 oz canned tuna
1 small white zucchini
1 cup whole wheat breadcrumbs
2 tbsp parsley
salt and black pepper
1 tbsp lemon juice
2 eggs
1 tsp olive oil


In a large skillet heat oil over medium-high heat. Add onion; cook and stir until tender. Remove from heat.
Add tuna, 1/2 cup bread crumbs, zucchini, eggs, parsley, lemon juice, salt and pepper to onion mixture; mix lightly but thoroughly. Shape into six 1/2-in.-thick patties; coat with remaining bread crumbs.
In the same skillet, heat oil over medium heat. Add patties; cook 3 minutes on each side or until golden brown and heated through.


3 sardines and peppers on toast 220 calories (1 serving)

Ingredients

1/2 medium red bell pepper roasted
1 tsp olive oil
salt and black pepper
2 slices whole wheat bread toasted
4 oz canned sardines
2 tbsp fresh chives


4 high protein tuna steak with vegetables 320 calories (1 serving)

Ingredients

1 tsp olive oil
4 oz tuna steak
salt and black pepper
1 medium carrot
3 tbsp low sodium vegetable broth
1 garlic
salt and black pepper
3 oz spinach
1/2 tbsp honey



start by cooking tuna in a large skillet heat oil over medium-high heat for cook for 3–4 min on each side (or longer if you don’t like the middle to be pink).
remove frm heat and add carrot, broth and garlic salt and black pepper and cook and cover until tender.
uncover and add spinach and cover again until wilted. Add honey and stir to combine.
Add salmon back to the pan and reheat for another minute. and serve.




5 Vegan Mushroom Quinoa 280 calories (1 serving)

Ingredients

1 garlic
1 tsp olive oil
3 oz broccoli florets
2 tbsp water
4 oz mushroom
salt and black pepper
1/4 tsp sried thyme
1 cup quinoa cooked
1 tbsp permasan cheese


Heat olive oil in a large skillet over medium high heat. add brocoli and water and cover until tender.

Add mushrooms, garlic and thyme, and cook, stirring occasionally, until tender, about 3-4 minutes; season with salt and pepper, to taste. Stir in quinoa until well combined.
Serve immediately, garnished with Parmesan.


6 broccoli crust pizza recipe 300 calories (1 serving)

Ingredients

1 medium head broccoli
1 egg
salt and black pepper
1/4 tsp italian seasoning
1/4 cup + 1 tbsp low fat mozzarella cheese
3 tbsp tomato sauce
1/4 onion
1/4 red bell pepper
1 mushroom

Preparation

Preheat oven to 400 degrees F.
In a food processor, pulse steamed broccoli until grated. Squeeze water out in a dish towel. Transfer broccoli to a large bowl and add egg, mozzarella, salt, and pepper, italian seasoning.
Transfer dough to a parchment-lined, baking sheet and shape into a thin, round crust. Bake until golden and dried out, 20 minutes.
Top with tomato sauce mozzarella cheese, bell pepper, mushroom, onion and bake until cheese is melted and crust is crispy, 10 minutes more.


7 sardines on toast with peas 290 calories (1 serving)

Ingredients

1 small green onion
5 oz peas boiled
4 min leaves
1 tbsp lemon juice
2 tsp olive oil
salt and black pepper
4 oz canned sardines


I hope you like all these healthy recipes and fish recipes ♡

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