Learning How to Ward Off the Flu with Loblaws Cooking Classes

Did you know that in 2015, more than 5,000 Canadians were hospitalized with the flu, including more than 1,500 kids? That number may seem small compared to the total population of Canada but when you think about it, many people see the flu as a minor illness, nothing to worry about. Yet, more than 5000 people ended up in the hospital because of it? Yikes! They must have been awfully ill. And when you put it into that kind of perspective, it becomes an issue worthy of more serious attention.

That’s why, I’ve partnered with Loblaws as part of the #LoblawsFluCrew to share this sponsored post with you. I’ve been learning how to ward off the flu in as many ways as possible this fall. For starters, I got my flu shot, I’m getting plenty of rest, washing my hands well, and I’m learning more about healthy eating.  Learn more about how to prevent the flu here in my previous post.

Recently, I attended a cooking class at my local Loblaws, dedicated to making foods chock full of vitamins to boost my overall health and immune system. Now, if you’ve never gone to one of their classes, you really must sign up as soon as possible! They are great fun and I always come away with new knowledge and yummy new recipes. In many of their classes, like this one on helping to prevent the flu through nutrition, the dietitian is also in attendance to answer any healthy eating related questions.

On this day, we focused on:

• Beans and legumes – full of protein which helps build and repair body tissues and antibodies and zinc which helps maintain immune function.
• Rapini (leafy greens) – containing Vitamins A which helps to maintain immune function and is a factor in the maintenance of good health, B (Vitamin B12 and B6 are both important in the maintenance of good health), C which is an antioxidant needed for the maintenance of good health, zinc (as mentioned above), and more.
• Seeds and nuts- a variety of seeds and nuts during cold and flu season help you benefit from vitamin E – a dietary antioxidant that helps in the maintenance of good health.
• Fatty fish like salmon, mackerel, trout, tuna or sardines – a source of protein (as above) and of Omega 3 polyunsaturated fats which is said to be valuable as an anti-inflammatory and to boost the immune system.

On the menu this was Sausage and Rapini Casserole with Golden Butternut Squash and Cannellini Beans and Asian Salad with Grilled Salmon and Pistachio Avocado Puree:

Asian Salad with Unilateral Grilled Salmon and Pistachio Avocado Puree

Ingredients:

• 3 ripe avocados
• 2 tbsp unsalted pistachios. grilled and lightly crushed
• ¼ cup white onion very finely chopped
• 1 to 2 Thai green peppers, deseeded and finely chopped
• 2 tbsp. lime juice (or more, to taste)
• ½ cup (more or less, to taste) fresh coriander, chopped
• 4 Canadian salmon fillets,175g, centre cut
• salt and freshly ground black pepper
• 2 tbsp. grapeseed oil
• 1 Dole Chop Chop Ginger Sesame Kit

Instructions:  Cut the avocados in half with a knife and remove the pit. Spoon the flesh out of the peel into a bowl. With a fork, crush the avocado flesh with the lime juice. Add the pistachios, onion, pepper, and coriander. Season with salt & pepper, mix well. Set aside.

Heat the oil in a skillet on low. Season the salmon fillets well with salt & pepper. Cook on the skin side for 8-12 minutes (depending on the thickness of the fillets), or until the salmon flesh comes apart easily with a fork and the skin is crispy (The salmon will be less cooked on the surface but will be softer). Set the cooked salmon aside on a plate. Cover with aluminum foil and let stand 5 minutes.

In the meantime, prepare the Dole Chop Chop Ginger Sesame Kit, in a bowl, according to package directions. To serve, trace a line of avocado puree at the bottom of the plates and top with the salmon fillets. Add the Asian salad and serve immediately. If you wish, garnish with fresh coriander and lime wedges.

Note: I can’t eat fish. I have a food sensitivity to it so although I tasted this recipe, I didn’t eat the salmon. I did, however, recreate this recipe at home using boneless skinless chicken breast in place of the fish and it was scrumptious.

Sausage and Rapini Casserole with Golden Butternut Squash and Cannellini Beans

Ingredients:

• 2 T. grapeseed oil
• Meat of 2 Italian sausages (mild or hot as to your taste)
• 1 onion, finely chopped
• 1 garlic clove, finely chopped
• 1/2 tsp. fennel seeds
• 540 ml can of cannellini beans, drained and rinsed
• 2 cups rapini, trimmed and cut in small pieces (don’t care for rapini? try using spinach in its place – just remember spinach takes less cooking time so they suggested serving this dish over the spinach which will cook it just enough. You can also use Swiss chard or broccoli if you prefer. )
• 1 can (500 ml) Campbell’s Everyday Gourmet Golden Butternut Squash Soup
• 1/2 cup no salt added chicken broth
• 1 bay leaf
• pepper to taste

Instructions:  Heat oil in saucepan on medium high. Cook sausage until golden browned, 6-8 minutes. Remove from pan and drain on paper towels. In same pan, cook the onion until translucent. Add garlic and fennel seed and continue cooking for 30 seconds. Add the beans, rapini, squash soup, chicken broth, bay leaf, and pepper. Bring it to a boil, reduce the heat, and then simmer for about 15 minutes, stirring occasionally. Taste again and adjust the seasonings as needed. 

Note:  When I made this at home, I added some pasta to make it a really hearty and complete meal (otherwise, it was somewhat more like a soup or stew). This also allowed me to bring in some additional nutrients.

The dishes were amazing and so easy to prepare. Just what a busy family like mine needs for hectic weeknight meals. And they proved that despite being packed with nutrients, food can still be delicious and taste like it came from a gourmet kitchen.

The pharmacist came in to talk to us during the cooking class as well, reminding us of the importance of getting our flu shots. After the class, I popped down to the pharmacy and got mine that very day. It was quick and easy – I didn’t get one of their super cute band-aids though because I didn’t even bleed. But what I did get – besides protection against the flu – was a coupon booklet filled with bonus PC Plus offers on items helpful during flu season, including some of the ones used in these recipes.

Want more helpful hints on how to protect yourself and your family during flu season? Head into your local Loblaws store for a flu shot, book an appointment with the dietitian, and sign up for a cooking class. You’ll be glad you did!