50+ immunity-boosting recipes (continued)

Lentil Stew - get the protein you need and give your budget a break with low-cost lentils and vegetables.

Marinated Mussels - garlic, red wine and balsamic vinegar provide the punch, and the mussels provide the zinc.

Mini Salmon Loaves - these little loaves include healthy mushrooms and red peppers too.

Sizzlin' Shrimp with BC Raspberry salsa - this fruity and savory salsa can also be used to top chicken or fish.

Spicy Oat Crusted Chicken with Sunshine Salsa - oats add some crunch to this coating, and oranges brighten up traditional salsa.

Tea Poached Salmon with Fruit Salsa - use your favourite citrus herbal or Rooibos tea to add flavour to the fish without adding salt or calories.

Vegetarian Chili - get the protein without the meat, and get some fibre too.

Desserts

It's okay to indulge your sweet tooth, but steer clear of sugary and fatty desserts and keep the portions modest.

Apple-Cranberry Crisp - as an alternative, you can also use anti-oxidant rich berries too.

Lemon-Ginger Frozen Yogurt - the perfect excuse to haul out the ice cream maker.

Microwaved Honey and Cardamom Poached Apples or Pears - a great winter warm-up with a quick prep time. Top with yogurt for some pro-biotic goodness.

Pear Cinnamon Oat Crumble - take advantage of fresh pears this fall as an alternative to apples.

Polenta Cake with Orange Blossom Yogurt, Berries, and Pistachios - polenta (boiled cornmeal) serves as the base for this dessert made with yogurt, berries and fruity honey.

Yogurt with Granola, Tropical Fruit, and Crystallized Ginger - the name says it all: ginger, honey, Greek-style yogurt and colourful fruit.