Boost Your Immune System

Your immune system is your defense against unwanted invaders, including viruses. It’s made up of organs, cells and proteins, all of which work in harmony to keep you healthy, says Medical News Today. With the rise of the Coronavirus (COVID-19) pandemic, you might be more concerned than ever before in how your immune system is functioning. We’re here to help you ensure that it’s in top-working order. Our health and wellness experts here at The Leaf Weight Loss Blog have gathered some tips to help you boost your immune system so you can stay safe and healthy while practicing social distancing.

Here are some easy ways that you can boost your immune system while practicing social distancing during the COVID-19 pandemic:

1. Catch Up on Sleep

Sleep is such an essential piece of overall health and it can absolutely boost your immune system. Proteins that are needed to fight infection and inflammation are released during sleep, says Mayo Clinic. Getting enough good-quality sleep can strengthen your body’s overall immune response. Of course, truly restful sleep can be elusive during stressful times like a pandemic. Find ways that you can encourage sleep, such as avoiding caffeine after lunch or even trying yoga before bedtime.

2. Relieve Your Stress

Have you ever been really stressed out, sad or lonely and then gotten sick on top of it? It’s not a coincidence. Attitude can have a powerful impact on our health. During stressful times, it can take a serious toll. Unfortunately, when we’re stressed, the immune system’s ability to fight off antigens can be reduced. “Chronic stress can suppress the response of the immune system and its ability to fight disease; therefore, reducing stress may help to prevent infections and other disorders,” says Medical News Today.

As scary as things may be during the Coronavirus pandemic, it’s more important now than ever to attempt to reduce feelings of stress and worry. Try starting your day off with positive thoughts, relaxing meditation and trying to be mindful about what you allow yourself to spend time thinking about while you are home in self isolation. If social media is frequently causing you to spiral into negative thoughts, limit your exposure. You can also try these breathing techniques to help reduce stress levels.

3. Do Some Home Workouts

You already know that physical activity is essential in your weight loss journey. However, it has so many other wonderful benefits—including boosting your immune system during cold and flu season as well as the COVID-19 pandemic. According to MedlinePlus, “Physical activity may help flush bacteria out of the lungs and airways.” Regular exercise can also promote optimal circulation that allows cells of the immune system to reach all parts of the body, says Medical News Today.

While your gym may be closed because of your state’s “stay-at-home” order during the Coronavirus, there are still plenty of ways to fit in daily exercise at home while you’re in quarantine. Going for regular walks or finding at-home exercise classes (through a computer, smart phone or television) are simple ways to keep moving. The Fitness section here at The Leaf is filled with easy ideas! An added benefit is that exercise is thought to reduce stress, too.

4. Limit Alcohol Intake

Frequent alcohol consumption is thought to be associated with a weakened immune system. This is due to the fact that alcohol alters the makeup of your gut microbiome and impacts its ability to support your immune system. According to Healthline, “alcohol can trigger inflammation in the gut and destroy the microorganisms that live in the intestine and maintain immune system health.” It’s also suspected that alcohol can damage the immune cells that line the lungs and serve as the first line of defense against bacteria and viruses.

5. Wash Your Hands

You’ve probably never heard or thought as much about washing your hands as you have in recent months during the Coronavirus pandemic. However, correct handwashing has always been one of the best ways to keep your immune system healthy and protect yourself from the spread of infectious diseases and illness. We spoke directly to a doctor to get the proper steps for handwashing. Click here to learn more. >

6. Eat a Healthy Diet

If you’re on Nutrisystem, you already know that eating a healthy, well-balanced diet is essential when it comes to your plans to lose weight (or maintain a healthy weight). But a healthy diet also helps to boost your immune system. Providing your body with nutrition literally provides it with the power to fight illness, says Medical News Today. This should include a diet that is rich in many fruits and vegetables which provide you with antioxidant power. Specifically, foods rich in vitamin C have long been thought to boost immunity. While your grandmother or mother may have told you to drink your orange juice for that very reason, the truth is, juice is high in sugar. Instead, get your vitamin C from whole food sources like broccoli, kiwi, red bell peppers or whole oranges.

Looking for healthy recipes to cook up while you’re at home? Check out our recipe section! > You can also avoid extra trips to the grocery store while social distancing by getting healthy meals delivered to your door. While this can be extremely hard with restaurant takeout, a home delivery service like Nutrisystem makes healthy eating easy, convenient and delicious.

7. Stop Smoking

Though it may be harder to quit smoking during times of stress, continuing to light up can have a detrimental impact on your immune system. According to the Surgeon General’s Report on Smoking and Health, “Smoking harms the immune system and can make the body less successful at fighting disease.” Smokers often have a more difficult time recovering from everyday illnesses than nonsmokers. Viral and bacterial infections of the lungs can also be made worse by smoking, says the Surgeon General’s Report on Smoking and Health.

8. Drink More Water

Staying well-hydrated is always important but it may also play an important role in building and maintaining a healthy immune system. According to Medical News Today, “the mouth and throat are on the front lines of the body’s defenses, but they cannot do their job as well as usual when a person is dehydrated.” Of course, fitting in all those glasses a day can feel daunting. Fortunately, there are some simple hacks that can help you drink more water and remain your healthiest.

9. Create a Healthy Household

Though many people are currently staying at home social distancing in an effort to avoid germs in public, you also want to make sure that your household stays healthy, too. According to Jigsaw Health, “Household mold is a hidden invader that can weaken the immune system and cause respiratory illness, Chronic Fatigue Syndrome, Fibromyalgia, and other diseases.” They also explain that bacteria from certain foods can lead to food-borne illness that weakens the immune system. Keep your home clean and safe by properly handling raw food, cleaning surfaces and being aware of lurking germs. Even simple steps can go a long way in protecting your immune system. Check out these spring cleaning tips to help keep you and your family healthy at home while giving you the chance to burn some extra calories!

10. Get Some Sunshine

Spending some time outdoors in the sun allows your body to produce vitamin D. According to research, published in the Journal of Investigative Medicine, “Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.” We don’t need any excuse to grab our favorite book and lay outside! Head to the backyard and play some games with the kids, take your dog for a walk or go for a hike in the woods. Enjoy the warm weather and let the sunshine work its magic.

Simple Ways to Shed Extra Pounds | Phentermine Pills

For many, losing weight seems to be an uphill battle. Yet there are many ways to streamline the weight loss process and drop unwanted pounds quickly and easily. If you recently started taking Phentermine 37.5mg for quick weight loss, review easy ways to tweak your new regimen. 

“Enlarge” Your Food

Try arranging the food on your plate so it appears bigger than it is. 

“You can make less look like more,” says Leslie Bonci, MPH, RDN, CSSD, LDN. “Easy ways include shredding your cheese, having thinly shaved lunchmeat, and cutting meat and poultry in half horizontally.”

Brush Your Teeth After Dinner

Post-dinner brushing is helpful; however, wait about 20 minutes after you eat to brush your teeth so you aren’t rubbing acids into tooth enamel. 

“Brush your teeth right after dinner,” suggests wellness coach Kiersky Schreiber. “This could prevent you from eating hundreds of extra calories, because it’s unlikely you’ll want to have to brush your teeth again.”

Review Restaurant Menus Before You Leave

See what establishment menus offer prior to leaving the house. It avoids a calorie fest. 

“I always look up the menu before I eat out,” says wellness coach Britt Epley. “I do this so I can get a good idea of portion sizes and meals that fit the best in my current plan, and so I can craft an option that works for me. Otherwise, I show up and just get what’s easiest and that option is usually not the most healthy. Sometimes though, I do lean into my cravings and treat myself, and that’s okay. It helps me from not binging as often on unhealthy foods.”

Use a Salad Plate

Try working with a smaller plate!

“Use a salad plate instead of a dinner plate,” advises personal trainer Saara Haapanen. “Sometimes, just seeing a full plate tricks our mind.”

For more about Phentermine pills and fast weight loss, please contact DrToHelp.com today. 

About the Author

Dr. James Kojian M.D. has had extensive training in weight loss, hormone replacement treatments, anti-aging medicine, and has many med spas and weight loss clinics in California.

Dr. Kojian went to Medical School at the University of Illinois and trained at White Memorial Medical Center in Los Angeles. He now teaches patients how to eat to lower their hunger, helps them correct deficiencies in their blood tests to boost their metabolism, and shows patients the best exercises to burn fat and tone muscle.

Dr. Kojian has been on T.V. and the news many times in Los Angeles as well in Dubai and the middle east, and is considered a leading expert in weight loss and health.

Lose Fat Eating These Superfoods

Superfoods have earned their stellar reputation as superstars of the food world by being nutritionally dense and rich in nutrients. But what if those foods could help you to lose weight and belly fat in addition to delivering their powerful nutritional benefits? The good news is that many of them do!

Here are 10 superfoods to add to your diet for their nutritional and weight loss benefits:

1. Jalapeno Peppers

Jalapeno peppers are rich in minerals and nutrients, making them a surprising superfood that many people don’t think of. It’s the alkaloid capsaicin in jalapenos that gives them their spicy flavor and is also responsible for their potential weight loss benefits. According to Bioscience Reports, capsaicin is correlated with a decreased risk of obesity. It’s been shown to increase fat oxidation and energy expenditure in study subjects. If you love all things spicy, then jalapenos will be a welcomed superfood to try.

Whip up these Jalapeno Poppers for a fun snack to attack cravings. Learn five more surprising benefits of spicy food here! >

2. Salmon

Packed with omega-3 fatty acids and protein, salmon’s nutritional benefits help make it a superfood. Research suggests that omega-3 fatty acids can help reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. Many salmon recipes also happen to be relatively low in calories, making it a lean option that can be prepared in many delicious ways. Check out these mouthwatering salmon recipes. >

3. Spinach

Loaded with nutrients, dark leafy greens like spinach provide essential vitamins for to skin, bone and immune system health benefits, says Healthline. Spinach is also incredibly nutrient dense. A cup of raw spinach has just seven calories but provides more than 56 percent of your recommended daily allowance for vitamin A and all of your daily vitamin K, says Healthline. On top of all that, researchers at Lund University in Sweden found that spinach boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. This Creamy Spinach Stuffed Chicken recipe is an easy way to fit spinach into a Flex meal.

4. Pomegranate

Pomegranates are rich in vitamin C, potassium and fiber and are thought to help with heart disease and cancer prevention, says Healthline. While there’s a lot of focus on pomegranate juice—which does have more antioxidants than individual seeds—eating the seeds whole gives you the benefit of fiber and added vitamins and minerals. Fiber can help keep you full longer and support weight loss. A study, published in Food and Chemical Toxicology, found that giving obese and insulin resistant mice pomegranate seed oil for 12 weeks decreased body weight, body fat and improved peripheral insulin sensitivity.

Embrace those pomegranate benefits! There are some really great ways to fit pomegranates into your day. Get inspired by these delicious recipes. >

5. Almonds

With lots of nutrients delivered with a satisfying crunch, almonds make a “superfood snack” or a great addition to meals. They can easily be tossed into salads, cereals and yogurt or incorporated into cooking. A study, published in the Journal of Nutrition, found a link between daily almond consumption and weight loss—specifically belly fat. On the Nutrisystem plan, almonds are a PowerFuel, which are foods that offer high-quality proteins while also containing essential amino acids and healthy fats.

6. Flax Seeds

Flax seeds are a nutrient-dense and fiber-rich “superseed.” Flax seed recipes are usually easy to make and are packed with superfood benefits. They can be tossed into a variety of dishes to ramp up their nutrition power. Flax seed also contains both soluble and insoluble fiber, says Healthline. This helps to ensure healthy and gradual digestion that keeps you fuller longer. It is this digestive superpower that is likely to help assist with weight loss.

7. Blueberries

While most berries are good for you and can be considered superfoods, blueberries are said to be one of the best, particularly when it comes to their ability to help you lose stubborn belly fat. According to the University of Michigan, research shows that blueberries may help to burn belly fat because of their high antioxidant content.

While blueberries are tasty to eat on their own, there are also many great ways to cook or bake with them to increase your consumption. The naturally sweet goodness of blueberries makes them a healthy alternative to many sugar-laden desserts—a common healthy diet downfall. Be sure to check out these 10 reasons you need to eat more fruit like blueberries! >

8. Avocado

Here at The Leaf, we love avocados! Avocados are rich in potassium as well as monounsaturated and polyunsaturated fats, which are “healthy fats” essential to a weight loss plan. That’s because your body needs fat to help you feel full and satisfied after eating, to provide quick-burning energy and to aid in the absorption of vitamins and minerals that you consume. As a “whole food” source of healthy fat, avocados have that power. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don’t eat the fruit, according to a study published in Nutrition Journal.

There are many great ways to use avocado that you may never have thought of. It can be a healthy substitute for mayo, a topping for salads, a baking ingredient for cookies or brownies and even a base for pudding. It’s creamy texture and versatile nature help it to shine as a superfood to help you lose fat. Here are more superfood facts about avocados! >

9. Black Beans

Black beans are packed with potent plant-based nutrients that are believed to help protect against cancer, says Medical News Today. They’re also an inexpensive and easy-to-cook-with food that can be incorporated into many different dishes. For those looking to drop some pounds and lose fat, some of the best news is that consuming beans was linked to “reduced body fat percentage” in a study, published in The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, shows that certain compounds in the beans might help to strengthen the body’s insulin resistance and protect against obesity.

10. Apples

As the saying goes, an apple a day keeps the doctor away. But what if it could keep the pounds away, too? Apples are rich in weight-loss-friendly fiber and help slow the digestion of food. This helps you to feel fuller with fewer calories. For these reasons, they can definitely play a vital role in your efforts to lose fat.

Apples are one of the most versatile fruits, with so many different ways to cook and prepare them. Try them out in this unique Instant Pot Apple Cake. Of course, apples are also delicious and nutritious all on their own or sliced with peanut butter.

Citrus Immunity Shot

This super-simple-to-prepare, this Citrus Immunity Shot recipe is made with immune-boosting citrus, turmeric, and garlic, a delicious way to start your day!

This wellness shot recipe nourishes, fuels and aids your body in the morning and it’s so easy to make. If you’ve ever purchased immunity shots in the store, you will know how expensive they are. Making them from scratch saves money!

Hi Everyone, I’m Heather K. Jones. I’m a dietitian and the nutrition expert for the Skinnytaste cookbooks (so excited that book five, Skinnytaste Meal Prep, is out now!). I also work with women who struggle with emotional eating, and during this VERY emotional time on the planet. Understanding how your emotions influence your health and wellbeing is more critical than ever.

Without the inner tools to stay centered, we can easily become overwhelmed and drained, and then use food in an unconscious attempt to feel safe, to create a false sense of control, or to soothe or suppress uncomfortable emotions.

So, if your eating is especially unbalanced right now, be gentle with yourself and recognize this is an INVITATION to start understanding yourself and your life in a much deeper way.

Creating soulful, practical routines that support your mental, emotional and physical health will not only naturally boost your immunity and reduce stress eating, it will alsore-connect you with the healing and strengthening power of your own heart. You’ll remember just how capable, resilient and powerful you truly are!

Know too that when you take care of yourself and prioritize your health, this also provides you with the energy to support others from a grounded place.

And I have a ton of FREE resources, articles and videos to help you Love Yourself Healthy RIGHT HERE, including this powerful 30-day Master the Weight Loss Mindset Challenge.

Thursday September 24^th at 12 PM ET, I’ll be providing emotional eating support and guidance in a FREE group coaching session inside my Feel Better Eat Better Facebook group RIGHT HERE.

Your body is an amazing, self-healing machine! Every minute of every day it’s working to keep you healthy and alive, and one of the best ways to support your body and boost your immunity is to fuel it with nutrient-rich foods.

Plants are your best source of fiber, vitamins and minerals. This super-simple-to-prepare Citrus Immunity Shot from my dietitian friend Danielle Omar, is a delicious way to supplement your day.

Immunity Shot Ingredients and Benefits

The phytonutrients in plants are very beneficial, especially when it comes to helping your body’s natural detoxification systems and boosting your immune system. Here’s how each of the ingredients in this Immunity Shot nourishes, fuels and aids your body:

• Grapefruit: Rich in Vitamin C and Vitamin A, two powerful vitamins that benefit immunity.
• Lemon: A good source of Vitamin C, providing antiviral and antibacterial properties.
• Orange: Also high in Vitamin C and it’s high in beta-cryptoxanthin, a carotenoid that your body converts into Vitamin A.
• Ginger: Contains gingerol, which can help lower the risk of infections and inhibit the growth of many different types of bacteria.
• Turmeric: Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory and a very strong antioxidant.
• Black Pepper: When you add a little black pepper to your turmeric, and you increase the absorption of curcumin by almost 2000%!
• Garlic: Enhances immune function and it contains sulphur compounds that get into the body through digestion and exert many medicinal effects.

Make a fresh batch at least once a week – have one shot in the morning and another later on to boost your afternoon! For an added boost of Vitamin C, throw in a red pepper and some fresh lime juice for a different flavor.

Citrus Immunity Shot

Prep Time: 10 mins

Cook Time: 0 mins

Total Time: 10 mins

This super-simple-to-prepare Citrus Immunity Shot is made with immune-boosting citrus, turmeric, and garlic, a delicious way to start your day!

• 1 medium grapefruit, peeled
• 1 medium orange
• ½ medium lemon
• 1 1-inch piece fresh ginger root, peeled
• 1 1-inch piece fresh turmeric root, peeled
• ½ clove garlic
• Pinch freshly ground black pepper

• In a blender, combine (whole) grapefruit, juice from the orange and lemon, ginger, turmeric, garlic and pepper. Blend until smooth (adjusting ingredients to taste, if necessary).
• Place a small sieve or strainer over a mason jar or glass cup. .
• Pour liquid into strainer and serve immediately or store in refrigerator for up to 4 days

Serving: 1shot, Calories: 154kcal, Carbohydrates: 37g, Protein: 3g, Fat: 1g, Sodium: 4mg, Fiber: 4.5g, Sugar: 26g

Blue Smart Points: 2

Green Smart Points: 2

Purple Smart Points: 2

Keywords: citrus shots, immune shot, immunity shots, wellness shots

Sweet and Spicy Glazed Salmon (Oven or Air Fryer)

Sweet and Spicy Glazed Salmon is super easy, baked on a sheet pan with a simple glaze made with sweet red chili sauce, sriracha, and ginger.

Sweet and Spicy Glazed Salmon

Salmon is my favorite fish, which I am sure you can tell as I have tons of salmon recipes. Some favorites are Basil-Parmesan Salmon, Air Fryer Salmon with Maple Soy Glaze, and Asian Salmon Bowls. This sweet and spicy version may be added to my new list of favorites! It’s simple (only five ingredients) and delicious.

Guys I love salmon, but it’s pretty hard for me to choose a favorite recipe, since I have so many. When I tested this recipe, I instantly fell in love! The easy homemade salmon glaze packs so much flavor with just three ingredients. The sweet red chili glaze adds sweetness and caramelization, the sriracha adds a little heat, and the ginger gives it a warm, pungent flavor.

Why is salmon good for you?

Salmon is a very healthy and nutritious fish. It’s full of omega-3 fatty acids, which help decrease blood pressure and inflammation. Omega-3s are “essential” fats, meaning your body can’t make them, so you have to get them from foods in your diet. Salmon is also high in protein, vitamins B12 and D, selenium, and potassium.

How to Cook Salmon Fillets

This healthy baked salmon recipe is so easy to make. I cook these sweet and spicy salmon fillets in the oven at 400 degrees for 8-10 minutes. The  salmon is done when the inside turns semi-opaque, and it flakes easily. If you wanted to make cleanup even quicker, line the sheet pan with foil.

What to Serve with Glazed Salmon

This baked salmon would be wonderful with roasted veggies, like asparagus or brussels sprouts and butternut squash, as a side. You could even double the salmon sauce and pour it on the vegetables. Here are some more side dish ideas:

More Salmon Recipes You’ll Love:

Sweet and Spicy Glazed Salmon

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Sweet and Spicy Glazed Salmon is super easy, baked on a sheet pan with a simple glaze made with sweet red chili sauce, sriracha, and ginger.

• 1 pound wild salmon filets, cut in 4 pieces
• kosher salt
• 1/4 cup sweet red chili sauce
• 1 teaspoon Sriracha sauce
• 1/2 teaspoon fresh grated ginger
• sliced scallions, for garnish

• Preheat oven to 400F. Spray a sheet pan with olive oil and set aside.
• Place salmon on the sheet pan and season with 1/4 teaspoon salt.
• In a small bowl combine red chili sauce sauce, sriracha and ginger. Brush over the salmon.
• Roast in the oven 400F 8 to 10 minutes. Garnish with scallions.

Serving: 3oz salmon, Calories: 202kcal, Carbohydrates: 6.5g, Protein: 22.5g, Fat: 7g, Saturated Fat: 1g, Cholesterol: 62.5mg, Sodium: 214.5mg, Sugar: 6.5g

Blue Smart Points: 1

Green Smart Points: 4

Purple Smart Points: 1

Keywords: asian salmon, glazed salmon, salmon

Detox Vegetable Soup (Vegan and Dairy-free)

This dairy-free, creamy Detox Vegetable Soup is not only easy to make, it’s also LOADED with nutrient-rich goodness!

Detox Vegetable Soup

It’s made with two heads of broccoli, lentils, cashews, onions, carrots, celery and spinach—it’s the perfect way to boost your immunity and to detox from any quarantine stress-eating. For a lentil free detox soup, you may also like this Green Detox Soup with Toasted Hemp Gremolata.

Hello, I’m Heather K. Jones! I’m a dietitian, the nutrition expert for the Skinnytaste cookbooks (so excited that book five, Skinnytaste Meal Prep, is out now!), and the founder of Feel Better Eat Better, an online weight and wellness program for women who struggle with emotional eating, overeating or body image issues.

And during this challenging time I’m offering FREE emotional eating support and guidance twice a month (the first and third Wednesday of each month) inside my Feel Better Eat Better Facebook group RIGHT HERE.

So, if you could use some extra love and support, please join me! I also have a ton of FREE resources, articles and videos to help you Love Yourself Healthy RIGHT HERE.

Do you love soup season as much as I do!?

A dietitian friend of mine shared this clean and comforting veggie soup recipe with me last year. ff you’ve been over-indulging or stress eating during quarantine, this soup is the perfect way to help you get back on track!

Cashew cream (cashews pureed with water) is blended with immune-boosting broccoli, lentils, cashews, onions, carrots, celery and spinach. This results in the healthiest and most delicious and creamy soup ever! It’s also vegan and gluten-free.

Drizzle a bowl with a bit of olive oil and serve with a big green salad or a piece of whole grain bread. Trust me, you feel so nourished and wholesome, you’ll be inspired to make other good-for-you lifestyle changes too!

More Soup Recipes You Will Love

Detox Vegetable Soup

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

This dairy-free creamy Detox Vegetable Soup is not only easy to make, it’s also LOADED with nutrient-rich goodness!

• 1 sweet onion, chopped
• 1 carrot, chopped
• 3 stalks celery, chopped
• 5 cups chopped broccoli, florets and stalks
• 7 cups water, divided
• 1 teaspoon dried basil
• 1 teaspoon sea salt
• 1 cup raw cashews
• 2 cups cooked green lentils
• 2 cups packed baby spinach
• Olive oil, for drizzling (optional)
• Ground pepper, optional

• Place the onion, carrot, celery and broccoli in a large pot. Add 6 cups water, basil and salt to the pot and stir. Bring to a boil over high heat then cover and reduce heat to a low simmer.
• Let simmer for 15 to 20 minutes or until broccoli is tender.
• Meanwhile, in a blender, create your cashew cream. Blend together the cashews and remaining 1 cup water. (If you adjust the serving size, just keep the cashew to water ratio 1:1.)
• Pour the cashew cream into the pot with the veggies and stir.
• Add the green lentils and stir again.
• Add the spinach to the blender, and carefully (let the pot of veggies cool a bit first!) blend the soup in batches until smooth.
• Ladle into bowls, drizzle lightly with olive oil and top with freshly ground pepper, if desired. Enjoy!

To store: Refrigerate in an airtight container for up to four days.

Serving: 11/2 cups, Calories: 293kcal, Carbohydrates: 34g, Protein: 15g, Fat: 12.5g, Saturated Fat: 2.5g, Sodium: 646mg, Fiber: 11g, Sugar: 7g

Blue Smart Points: 5

Green Smart Points: 7

Purple Smart Points: 5

Keywords: detox soup, green soup, vegan soup, vegetarian detox soup

Vegetarian Mushroom Kale Lasagna Rolls

Mushroom Kale Lasagna Rolls are one of the tastiest ways to enjoy kale! They are quick, easy and perfectly portioned.

Mushroom Kale Lasagna Rolls

These rolls are a deliciously cheesy meatless meal that is sure to be a hit in your house. The individual rolls help keep portion sizes in check. One roll served with a salad makes the perfect meal. They’re great to freeze too. A few lasagna roll variations I love are these Spinach Lasagna Rolls, Three Cheese Zucchini Stuffed Lasagna Rolls, and Butternut Squash and Spinach Lasagna Rolls. See more vegetarian recipes like this.

How to Freeze Lasagna Rolls:

These mushroom lasagna rolls are perfect for freezing and then pulling out on a night when you don’t have time to cook. You can freeze these two different ways:

1. Individually Frozen Lasagna Roll Ups

After rolling up the noodles, put them on a baking tray to flash freeze. Once frozen, put in a zip-locked bag. To bake, put however many rolls you’d like into a baking dish with sauce on the bottom. Spoon more sauce over the noodles and top each with one tablespoon of mozzarella. Cover with foil and bake at 350 degrees for one hour.

2. Lasagna Roll Ups Frozen in a Casserole Dish

Freeze all the rolls in a baking dish covered with foil. To serve, thaw in the refrigerator for 36-48 hours and then follow the baking directions as written. You can also bake these from frozen but will need to increase the baking time to one hour.

Lasagna Roll Up Variations and Tips:

• Sub spinach for the kale.
• You can chop up the mushrooms with the kale in the food processor if you prefer.
• I recommend covering the dish with foil while baking so that the lasagna rolls don’t get crispy. To prevent the foil from sticking, tent the foil over the baking dish so that it’s not touching the noodles. You can also spray the foil with baking spray or lay parchment paper over the rolls and then cover with foil.

More Lasagna Recipes You’ll Love:

Mushroom Kale Lasagna Rolls

Prep Time: 30 mins

Cook Time: 40 mins

Total Time: 1 hr 10 mins

Mushroom Kale Lasagna Rolls are one of the tastiest ways to enjoy kale! They are quick, easy and perfectly portioned.

• 10 9 oz dry lasagna noodles, cooked
• 2 1/2 cups marinara sauce
• 5 cups kale, stems removed, chopped fine
• 8 oz mushrooms, chopped fine
• 1 tsp olive oil
• 2 cloves garlic, chopped
• 15 oz part skim ricotta cheese, I like Polly-o
• 1/2 cup grated Parmesan cheese
• 1 egg, whisked
• salt and fresh pepper
• 3 oz 10 tbsp part-skim mozzarella cheese, shredded

• Preheat oven to 350F.
• Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish.
• Place kale in a food processor and pulse a few times until chopped.
• In a large skillet, heat oil over medium heat. Add garlic and sauté until golden, about a minute. Add kale, salt and pepper and sauté about 5 minutes.
• Add mushrooms to the pan, cook until soft, an additional 5-6 minutes. Adjust salt and pepper, to taste.
• Combine cooked kale, mushrooms, ricotta, Parmesan cheese, egg, salt and pepper in a medium bowl. Place a piece of wax paper on the counter and lay out cooked lasagna noodles. Make sure noodles are dry.
• Take 1/3 cup of mushroom kale mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
• Ladle 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 minutes, until cheese melts.
• Makes 10 rolls. Serve with extra sauce on the side.

Serving: 1roll, Calories: 258kcal, Carbohydrates: 30.5g, Protein: 11.5g, Fat: 8.4g, Saturated Fat: 6.5g, Cholesterol: 41mg, Sodium: 208mg, Fiber: 3g, Sugar: 2g

Blue Smart Points: 6

Green Smart Points: 7

Purple Smart Points: 6

Points +: 6

Keywords: easy lasagna, lasagna roll ups, Mushroom Kale Lasagna Rolls, spinach lasagna rolls, Vegetarian Lasagna

posted by Seny

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