{"id":25166,"date":"2026-09-30T09:53:49","date_gmt":"2026-09-30T14:53:49","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=25166"},"modified":"2026-09-30T10:09:09","modified_gmt":"2026-09-30T15:09:09","slug":"prevent-and-protect-immune-supporting-recipes","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/de\/prevent-and-protect-immune-supporting-recipes\/","title":{"rendered":"Vorbeugen und Sch\u00fctzen: Rezepte zur St\u00e4rkung des Immunsystems"},"content":{"rendered":"

In September, our cooking demos focused on prevent and protect and the important role nutrition can play in supporting a healthy immune system. We explored how small, simple additions to familiar meals can make them more nutrient-dense while keeping them delicious, approachable and easy to prepare. These small changes can help you get more of the nutrients your body needs to support overall health and well-being.<\/p>\n\n\n\n

Die Teilnahme an den Vorf\u00fchrungen ist kostenlos, die Pl\u00e4tze sind jedoch begrenzt. Bei den Kochvorf\u00fchrungen f\u00fcr Kinder m\u00fcssen Kinder unter 8 Jahren von einem Erwachsenen begleitet werden. Um die n\u00e4chsten Vorf\u00fchrungen anzusehen oder sich einen Platz zu reservieren, klicken Sie bitte hier. Online registrieren<\/a> Sie erreichen uns unter oder telefonisch unter 918.595.4419.<\/p>\n\n\n\n

Adult Nutrition Class<\/h4>\n\n\n\n
\"Tomato<\/figure>\n\n\n\n

During our September adult nutrition class, participants learned how to support their immune system with recipes packed with nourishing ingredients. They prepared Summer Tomato & Zucchini Pasta with Basil Cashew Cream and finish with Pecan Pie Yogurt Parfaits. Participants also received a handout that discussed simple ways to add vegetables, beans, nuts and seasonal ingredients to everyday meals as we transition into the fall. These wholesome recipes make it easy to enjoy satisfying meals that support overall wellness.<\/p>\n\n\n\n

Tomato Zucchini Pasta with Basil Cashew Cream<\/h2>\n\n\n\n

Zutaten:
\u2022 8 oz pasta
\u2022 1 zucchini, sliced thin
\u2022 1 cup cherry tomatoes
\u2022 \u00bc cup sun-dried tomatoes, chopped
\u2022 2 Knoblauchzehen, fein gehackt
\u2022 \u00bd TL Knoblauchpulver
\u2022 \u00bd tsp onion powder
\u2022 \u00bd tsp Italian seasoning
\u2022 1 EL Oliven\u00f6l
\u2022 \u00bd cup raw cashews, soaked 20 to 30 minutes
\u2022 1 can cannellini beans, drained and rinsed
\u2022 \u00bd cup water
\u2022 \u00bc cup fresh basil
\u2022 \u00bc tsp red pepper flakes, optional
\u2022 Salt and pepper

Anweisungen:<\/p>\n\n\n\n

    \n
  1. Bring a pot of salted water to a boil. Cook pasta until al dente, tender but slightly firm. Reserve \u00bc cup pasta water before draining.<\/li>\n\n\n\n
  2. Soak cashews in hot water for 20 to 30 minutes if not already softened. Drain before blending.<\/li>\n\n\n\n
  3. Add the drained cannellini beans to the blender with the soaked cashews, basil, and remaining sauce ingredients. Blend until smooth and creamy, adding liquid as needed to reach the desired consistency.<\/li>\n\n\n\n
  4. In a blender, combine cashews, water, basil, salt, and pepper. Blend 30 to 60 seconds until completely smooth and creamy with no grainy texture.<\/li>\n\n\n\n
  5. Heat olive oil in a large pan over medium heat. Add fresh garlic, garlic powder, and onion powder. Cook 30 to 60 seconds until fragrant, but do not burn.<\/li>\n\n\n\n
  6. Add zucchini, cherry tomatoes, and sun-dried tomatoes. Cook 5 to 7 minutes until vegetables soften and lightly brown.<\/li>\n\n\n\n
  7. Add drained pasta directly into the pan with vegetables.<\/li>\n\n\n\n
  8. Pour in cashew cream and 2 to 3 tablespoons reserved pasta water. Toss until pasta is evenly coated and sauce becomes creamy and slightly thickened.<\/li>\n\n\n\n
  9. Cook 1 to 2 minutes more until everything is heated through and combined.<\/li>\n\n\n\n
  10. Finish with Italian seasoning, optional red pepper flakes, and adjust salt and pepper to taste before serving.<\/li>\n<\/ol>\n\n\n\n

    <\/p>\n\n\n\n

    Tipps zur Geschmacksverst\u00e4rkung & Hinweise zur N\u00e4hrwertangabe:
    \u2022 Sun-dried tomatoes add deep, rich flavor.
    \u2022 Layering fresh and powdered garlic builds stronger flavor.
    \u2022 A squeeze of lemon at the end brightens the dish.
    \u2022 Cashews provide healthy fats and creamy texture.
    \u2022 Tomatoes offer antioxidants.
    \u2022 Zucchini supports hydration and fiber intake.<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    \"Pecan<\/figure>\n\n\n\n

    Pecan Pie Yogurt Parfait<\/h2>\n\n\n\n

    Zutaten:
    \u2022 1 cup Greek yogurt
    \u2022 2 EL Ahornsirup
    \u2022 1 EL brauner Zucker
    \u2022 1 EL Butter
    \u2022 Add 1 teaspoon lemon juice
    \u2022 \u00bc teaspoon almond extract
    \u2022 \u00bc cup chopped pecans
    \u2022 \u00bd TL Vanilleextrakt
    \u2022 Prise Salz
    \u2022 2 tbsp crushed graham crackers
    \u2022 \u00bc teaspoon ground cinnamon, or to taste<\/p>\n\n\n\n

    Anweisungen:<\/p>\n\n\n\n

      \n
    1. In a bowl, mix Greek yogurt, maple syrup, and vanilla until smooth and creamy.<\/li>\n\n\n\n
    2. Heat a small pan over medium heat. Add butter and allow it to fully melt.<\/li>\n\n\n\n
    3. Stir the lemon juice and almond extract into the yogurt mixture until thoroughly combined.<\/li>\n\n\n\n
    4. Add chopped pecans, brown sugar, and a pinch of salt. Stir continuously 3 to 5 minutes until pecans are glossy, slightly caramelized, and fragrant.<\/li>\n\n\n\n
    5. Add the cinnamon to the pecan mixture before cooking or toasting, tossing until the pecans are evenly coated.<\/li>\n\n\n\n
    6. Remove from heat and allow pecans to cool slightly so they do not melt the yogurt.<\/li>\n\n\n\n
    7. In a cup or jar, add a layer of yogurt mixture.<\/li>\n\n\n\n
    8. Add a layer of toasted pecans and crushed graham crackers.<\/li>\n\n\n\n
    9. Repeat layers as desired.<\/li>\n\n\n\n
    10. Serve immediately or chill 10 to 15 minutes for a thicker, dessert-like texture.<\/li>\n<\/ol>\n\n\n\n

      <\/p>\n\n\n\n

      Tipps zur Geschmacksverst\u00e4rkung & Hinweise zur N\u00e4hrwertangabe:
      \u2022 Toasting pecans creates true pecan pie flavor.
      \u2022 Salt balances sweetness and enhances flavor.
      \u2022 Add an extra maple syrup drizzle for a richer finish.
      \u2022 Greek yogurt provides protein.
      \u2022 Pecans add healthy fats and satiety.
      \u2022 Lower sugar than traditional pecan pie.<\/p>\n\n\n\n

      <\/p>\n\n\n\n

      <\/p>\n\n\n\n

      \n\n\n\n

      <\/p>\n\n\n\n

      Kochen f\u00fcr Kinder<\/h4>\n\n\n\n
      \"Chicken<\/figure>\n\n\n\n

      Kids had fun making Chicken Parmesan Bites and Sweet Potato Brownies in this hands-on cooking class! Along the way, they discovered how colorful, nutrient-rich ingredients can help support a healthy immune system while creating recipes they\u2019ll be excited to share at home.<\/p>\n\n\n\n

      Chicken Parmesan Bites<\/h2>\n\n\n\n

      Zutaten:
      \u2022 1 lb chicken breast, cut into small cubes
      \u2022 \u00bd cup breadcrumbs
      \u2022 \u00bc cup parmesan cheese
      \u2022 1 Ei
      \u2022 \u00bd TL Knoblauchpulver
      \u2022 \u00bd TL Salz
      \u2022 \u00bd tsp Italian seasoning
      \u2022 \u00bd cup marinara sauce<\/p>\n\n\n\n

      Anweisungen:<\/p>\n\n\n\n

        \n
      1. Preheat oven to 400\u00b0F and line a baking sheet with parchment paper.<\/li>\n\n\n\n
      2. Whisk egg in a bowl until smooth.<\/li>\n\n\n\n
      3. In a separate bowl, mix breadcrumbs, parmesan, garlic powder, salt, and Italian seasoning.<\/li>\n\n\n\n
      4. Dip each piece of chicken into the egg, then coat fully in breadcrumb mixture, pressing lightly so it sticks.<\/li>\n\n\n\n
      5. Place coated chicken pieces evenly on the baking sheet, leaving space between each piece.<\/li>\n\n\n\n
      6. Lightly spray or drizzle with oil for better browning.<\/li>\n\n\n\n
      7. Bake 15 to 18 minutes until golden and fully cooked, with internal temperature reaching 165\u00b0F.<\/li>\n\n\n\n
      8. Serve warm with marinara sauce for dipping.<\/li>\n<\/ol>\n\n\n\n

        <\/p>\n\n\n\n

        Tipps zur Geschmacksverst\u00e4rkung:
        \u2022 Light oil helps create a crisp texture without frying.
        \u2022 Seasoned breadcrumbs add flavor to every bite.
        \u2022 Add mozzarella on top for a mini chicken parm feel.
        \u2022 Chicken provides protein for growth.
        \u2022 Baking reduces excess fat compared to frying.
        \u2022 Tomato sauce provides antioxidants.<\/p>\n\n\n\n

        <\/p>\n\n\n\n

        Sweet Potato Brownies<\/h2>\n\n\n\n

        Zutaten:
        \u2022 1 cup mashed sweet potato
        \u2022 \u00bc Tasse Kakaopulver
        \u2022 \u00bc cup maple syrup
        \u2022 1 Ei
        \u2022 1 tsp vanilla extract
        \u2022 \u00bc TL Backpulver
        \u2022 Prise Salz
        \u2022 Optional: 2 tbsp mini chocolate chips<\/p>\n\n\n\n

        Anweisungen:<\/p>\n\n\n\n

          \n
        1. Preheat oven to 350\u00b0F and line a small baking dish with parchment paper.<\/li>\n\n\n\n
        2. Make sure sweet potato is smooth with no large lumps before mixing.<\/li>\n\n\n\n
        3. In a bowl, combine sweet potato, cocoa powder, maple syrup, egg, vanilla, baking powder, and salt.<\/li>\n\n\n\n
        4. Mix until fully smooth and uniform in color.<\/li>\n\n\n\n
        5. Fold in mini chocolate chips if using.<\/li>\n\n\n\n
        6. Pour batter into prepared pan and spread evenly.<\/li>\n\n\n\n
        7. Bake 20 to 25 minutes until the center is set but still slightly soft.<\/li>\n\n\n\n
        8. Allow to cool completely before slicing so brownies firm up properly.<\/li>\n<\/ol>\n\n\n\n

          <\/p>\n\n\n\n

          Tipps zur Geschmacksverst\u00e4rkung & Hinweise zur N\u00e4hrwertangabe:<\/p>\n\n\n\n

          \u2022 A pinch of salt makes the chocolate taste richer.
          \u2022 Chocolate chips make these feel more like a treat.
          \u2022 Add cinnamon for warmth.
          \u2022 Sweet potatoes provide fiber and natural sweetness.
          \u2022 Cocoa offers antioxidants.
          \u2022 Lower sugar than many traditional brownies.<\/p>\n\n\n\n

          <\/p>","protected":false},"excerpt":{"rendered":"

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