The Family Immunity Cookbook: 101 Easy Recipes to Boost Health
Toby Amidor MS, RD, CDN
November 17, 2021
Toby Amidor MS, RD, CDN
November 17, 2021
Toby Amidor, MS, RD, CDN, is a Wall Street Journal bestselling cookbook author, leading dietitian and recipe developer who believes that healthy and wholesome can also be appetizing and delicious. She is the author of six cookbooks, including The Best 3-Ingredient Cookbook, The Best Rotisserie Chicken Cookbook, Smart Meal Prep For Beginners, The Healthy Meal Prep Cookbook, and The Easy 5-Ingredient Healthy Cookbook. She is the founder of Toby Amidor Nutrition and the nutrition expert for FoodNetwork.com. She lives in New York.
The Family Immunity Cookbook includes 25 top superfoods and incorporates them into 101 easy and delicious family-friendly recipes all containing immune-boosting ingredients that deliver the essential nutrients to help provide your body with the strength it needs to stay in tip-top shape. It makes healthy cooking easy, fun and accessible. Each of these delightful, delicious meals include superfoods like garlic, yogurt, lentils, beef, avocado, nuts, that naturally help decrease inflammation and boost antioxidant activity, which in turn helps your body defend itself from illness and helps to promote healing, with each and every bite.
Serving size: 6 oz (175 g) fish plus about 1⁄2 cup (125 mL) asparagus
When it comes to cooking, my motto is “easy to cook and easy to clean.” This recipes takes less than 30 minutes to whip up and as with any sheet pan dinner, there are minimal dishes to clean. As for taste, my three kids devour this dish within minutes of it coming out of the oven.
In a small bowl, use a fork or potato masher to mash the softened butter. Add 1 tbsp (15 mL) olive oil, the shallot, garlic, parsley, rosemary, salt and pepper and stir to combine.
Place the salmon fillet, skin-side down, in the center of the prepared baking sheet. Spread half the butter mixture over the salmon.
Divide the asparagus and place on all sides of the fillet in a single layer. Drizzle 1 tbsp (15 mL) olive oil over the asparagus and place the lemon slices over the asparagus and salmon. Dollop the remaining butter in several places over the asparagus. Bake until an instant-read thermometer inserted in the thickest part of the fillet registers 145°F (63°C), 10 to 12 minutes.
To serve, divide the salmon into four equal fillets and place on four plates. Divide the asparagus among the plates and serve warm.
Use 1⁄2 cup (125 mL) finely chopped yellow onion in place of the shallot.
Swap the herbs for anything in your refrigerator, like dill or thyme.
Serving size: About 2 cups (500 mL) stir‑fry plus 1⁄2 cup (125 mL) rice
Give your immune system a boost with this colorful stir-fry. Everyone in the family will enjoy this go-to dish!
In a medium saucepan, bring the rice and 2 cups (500 mL) of the broth to a boil over high heat. Reduce the heat to low and simmer, covered, until the broth is absorbed, 35 to 40 minutes. Fluff the rice with a fork.
In a small bowl, whisk together the remaining 1⁄4 cup (60 mL) broth, soy sauce, rice vinegar, cornstarch, honey, lime juice and ground ginger.
Sprinkle both sides of the chicken with the salt and black pepper. In a large skillet or wok, heat 2 tbsp (30 mL) of the oil over medium heat. When the oil is shimmering, add the chicken and cook on all sides until an instant-read thermometer registers 165°F (74°C), about 8 minutes. Transfer the chicken to a clean plate.
Heat the remaining 1 tbsp (15 mL) oil in the same skillet or wok. When the oil is shimmering, add the bell peppers and broccoli and cook until slightly softened, about 5 minutes. Add the broth mixture and increase the heat to high and bring to a boil, then reduce the heat to medium and cook until the sauce is slightly thickened, 1 minute. Add the chicken back into the skillet or wok and toss to evenly coat with the sauce. Sprinkle with the walnuts.
To serve, divide the rice among four plates and top with the chicken stir‑fry. Serve warm
Courtesy of The Family Immunity Cookbook by TOBY AMIDOR © 2021 www.robertrose.ca Reprinted with permission. Available where books are sold.
Image credit: Photographs by Ashley Lima