As the weather gets cooler, it is very important to take care of your immune system.

Instead of going to the pharmacy, Registered Dietitian Sue Mah recommended heading to the grocery store to purchase whole foods containing nutrients that strengthen your immune system.

“We can get all of these nutrients that support our immune system right from the grocery store,” Mah said in an interview on Morning Live.

The first two immune-boosting nutrients Mah discussed were vitamins A and C. Vitamin A can be found in orange-coloured foods such as carrots, butternut squash and bell peppers. Vitamin C is abundant in oranges, kiwi and red bell peppers.

Protein and vitamin D are two more nutrients that can help support your immune system. Mah said that dairy products are a great source of those nutrients, including milk, cheese and yogurt.

“Vitamin D is important because it helps our bodies fight infection and also during these winter months, it’s hard for our bodies to make enough vitamin D from the sunlight,” Mah said. “Protein helps to build antibodies.”

If you do not eat dairy, other sources of vitamin D include mushrooms, salmon and soy milk.

The last two key nutrients for a strong immune system are selenium and zinc. Selenium can be found in Brazil nuts, tuna and whole grains. Zinc can be found in eggs, nuts and quinoa.

To enjoy all of those immune-supportive nutrients, Mah recommends the following recipes:

Easy Cheesy Tuna Casserole

Ingredients

Casserole:

• 3 cups cooked whole wheat pasta noodles
• 1 cup diced carrots
• 1 cup frozen peas, thawed
• 2 cans (170 g) tuna, drained
• 2 cans (284 mL) cream of mushroom soup
• 1 cup Ontario milk
• 2 cups Ontario Cheddar cheese, shredded or grated

Breadcrumb Topping:

• 1 cup breadcrumbs
• 2 tbsp Ontario butter, melted

Directions

• Preheat oven to 425°F.
• In a large bowl, combine pasta, carrots, peas and tuna.
• Add cream of mushroom soup and mix well.
• Slowly pour in Ontario milk and add grated Ontario cheese. Mix well.
• Spread into a 2 L casserole dish.
• Mix breadcrumbs with melted butter. Sprinkle breadcrumb mixture over casserole.
• Bake about 25-30 minutes or until bubbly.

*Makes 6 servings

Butternut Squash Quinoa Salad

Ingredients

Salad:

• 3 cups chopped butternut squash (about 1 small or ½ medium sized squash)
• 2 tbsp canola oil
• 1 tsp dried thyme
• ¼ tsp salt
• ¼ tsp pepper
• 2 cups cooked quinoa
• 2 cups arugula1 container (255 g) grape tomatoes, quartered
• 1 cup diced firm Ontario cheese

Salad Dressing:

• 2 tbsp olive oil
• 2 tbsp cider vinegar
• 1 garlic clove minced (optional)
• 1 tbsp lemon juice
• ½ tsp dried oregano
• ¼ tsp pepper

Directions

• Preheat oven to 400°F.
• In a large bowl, toss squash with oil, thyme, salt and pepper. Spread onto parchment
• paper-lined baking sheet. Roast for about 30 minutes until tender and golden.
• Add cooked quinoa to salad platter. Add arugula, roasted butternut squash, tomatoes and Ontario cheese. Toss.
• In a small bowl, whisk together salad dressing ingredients. Drizzle dressing over salad.

*Makes 4-6 servings