{"id":25367,"date":"2026-10-29T22:17:57","date_gmt":"2026-10-30T03:17:57","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=25367"},"modified":"2026-10-29T22:22:03","modified_gmt":"2026-10-30T03:22:03","slug":"fall-into-flavor-immunity","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/vi\/fall-into-flavor-immunity\/","title":{"rendered":"Kh\u00e1m ph\u00e1 h\u01b0\u01a1ng v\u1ecb v\u00e0 t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch m\u00f9a thu!"},"content":{"rendered":"

As we move into the colder months, our October cooking demos focused on simple, everyday ways to support our health and help our bodies stay strong through cold and flu season. Participants learned about healthy habits, including proper handwashing, eating a variety of foods and getting the vitamins and minerals our bodies need to feel our best. Along with practical tips and take-home resources, both our kids\u2019 and adult classes brought healthy eating to life through hands-on food demonstrations and delicious recipes.<\/p>\n\n\n\n

C\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n n\u1ea5u \u0103n \u0111\u1ec1u MI\u1ec4N PH\u00cd nh\u01b0ng ch\u1ed7 ng\u1ed3i c\u00f3 h\u1ea1n. \u0110\u1ed1i v\u1edbi c\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n n\u1ea5u \u0103n d\u00e0nh cho tr\u1ebb em, tr\u1ebb em d\u01b0\u1edbi 8 tu\u1ed5i c\u1ea7n c\u00f3 ng\u01b0\u1eddi l\u1edbn \u0111i c\u00f9ng. \u0110\u1ec3 xem c\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n s\u1eafp t\u1edbi ho\u1eb7c \u0111\u1eb7t ch\u1ed7, vui l\u00f2ng truy c\u1eadp... \u0111\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/a> ho\u1eb7c g\u1ecdi s\u1ed1 918.595.4419.<\/p>\n\n\n\n

L\u1edbp h\u1ecdc dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn<\/h4>\n\n\n\n

During our October adult nutrition class, participants, celebrated fall flavors while supporting your immune system with a flavorful Chicken Shawarma Pita Wrap. They learned how to prepare Homemade Pita Bread, Garlic Yogurt Sauce and Fattoush Salad to complete the meal, then finish with Date & Nut Energy Bites for a naturally sweet treat.<\/p>\n\n\n\n

\"\"
Chicken Souvlaki Gyro with Tzatziki Sauce, Feta, Cucumbers, Tomato, Spanish Onion, Lemon and Pita Bread<\/figcaption><\/figure>\n\n\n\n

Easy Homemade Pita (Soft, Fluffy, Beginner-Friendly)<\/h2>\n\n\n\n

Th\u00e0nh ph\u1ea7n:
\u2022 1 cup warm water, warm bath temperature, not hot
\u2022 2 cups flour, or 1 cup all-purpose plus 1 cup whole wheat
\u2022 1 tsp yeast
\u2022 1 tsp sugar
\u2022 1 th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
\u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu

H\u01b0\u1edbng d\u1eabn:<\/p>\n\n\n\n

    \n
  1. In a bowl, combine warm water, yeast, and sugar. Let sit 5 to 10 minutes until foamy. If it does not foam, the yeast may be inactive and should be restarted.<\/li>\n\n\n\n
  2. Add flour, salt, and olive oil. Mix with a spoon until a rough dough forms.<\/li>\n\n\n\n
  3. Turn dough onto a lightly floured surface and knead 5 to 7 minutes, until smooth, elastic, and slightly soft but not sticky.<\/li>\n\n\n\n
  4. Place dough in a bowl, cover, and let rise 45 to 60 minutes, until doubled in size.<\/li>\n\n\n\n
  5. Divide dough into small balls about golf-ball size. Roll each into a flat circle about \u00bc inch thick.<\/li>\n\n\n\n
  6. Heat a pan over medium-high heat. This higher heat helps the pita puff.<\/li>\n\n\n\n
  7. Cook each pita 2 to 3 minutes per side, until puffed with light golden spots.<\/li>\n\n\n\n
  8. Remove and wrap in a towel to keep soft while cooking the rest.<\/li>\n<\/ol>\n\n\n\n

    M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:<\/p>\n\n\n\n

    \u2022 Add garlic powder or dried herbs to the dough for built-in flavor.
    \u2022 Brush with olive oil plus a pinch of salt after cooking.
    \u2022 Higher heat helps create puff and a softer inside.
    \u2022 Whole wheat adds fiber and fullness.
    \u2022 Homemade pita reduces additives and gives better ingredient control.<\/p>\n\n\n\n

    Chicken Shawarma Pita Wraps with Garlic Yogurt Sauce<\/h2>\n\n\n\n

    Th\u00e0nh ph\u1ea7n:<\/p>\n\n\n\n

    \u2022 1 lb chicken, thinly sliced
    \u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t \u1edbt b\u1ed9t
    \u2022 1 th\u00eca c\u00e0 ph\u00ea th\u00ec l\u00e0
    \u2022 \u00bd tsp turmeric
    \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
    \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t h\u00e0nh t\u00e2y
    \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
    \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea ti\u00eau \u0111en
    \u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
    \u2022 Sauce: \u00bd cup Greek yogurt, 1 minced garlic clove, 1 tbsp lemon juice, pinch salt
    \u2022 Pita, lettuce, tomatoes, cucumbers, optional<\/p>\n\n\n\n

    H\u01b0\u1edbng d\u1eabn:<\/p>\n\n\n\n

      \n
    1. In a bowl, combine chicken with paprika, cumin, turmeric, garlic powder, onion powder, salt, pepper, and olive oil.<\/li>\n\n\n\n
    2. Mix well until every piece is evenly coated. Let marinate at least 15 to 20 minutes, or longer for deeper flavor.<\/li>\n\n\n\n
    3. Heat a pan over medium heat. Add chicken in a single layer so it browns instead of steaming.<\/li>\n\n\n\n
    4. Cook 5 to 7 minutes, stirring occasionally, until browned on the edges and fully cooked.<\/li>\n\n\n\n
    5. In a small bowl, mix Greek yogurt, garlic, lemon juice, and salt until smooth.<\/li>\n\n\n\n
    6. Warm pita slightly so it becomes soft and flexible.<\/li>\n\n\n\n
    7. Fill pita with chicken, drizzle with garlic yogurt sauce, and add vegetables if using.<\/li>\n\n\n\n
    8. Serve immediately while warm.<\/li>\n<\/ol>\n\n\n\n

      M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:<\/p>\n\n\n\n

      \u2022 Add cayenne or chili powder for mild heat.
      \u2022 Finish with extra lemon juice for brightness.
      \u2022 Marinate overnight for deeper restaurant-style flavor.
      \u2022 Greek yogurt adds protein and probiotics.
      \u2022 Spices provide anti-inflammatory benefits.
      \u2022 Protein plus vegetables makes a balanced wrap.<\/p>\n\n\n\n

      Fattoush Salad (Fresh, Bright, Crunchy)<\/h2>\n\n\n\n

      Th\u00e0nh ph\u1ea7n<\/p>\n\n\n\n

      \u2022 2 cups chopped romaine
      \u2022 1 cup cucumber, chopped
      \u2022 1 cup tomatoes, chopped
      \u2022 \u00bc red onion, thinly sliced
      \u2022 1 pita, toasted and broken into pieces
      \u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
      \u2022 1 tbsp lemon juice
      \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
      \u2022 1 tsp sumac, optional but authentic<\/p>\n\n\n\n

      H\u01b0\u1edbng d\u1eabn<\/p>\n\n\n\n

        \n
      1. Chop all vegetables into bite-sized pieces so the salad is easy to eat.<\/li>\n\n\n\n
      2. Toast pita pieces in the oven or a pan until crisp and lightly golden.<\/li>\n\n\n\n
      3. In a small bowl, whisk olive oil, lemon juice, salt, and sumac if using.<\/li>\n\n\n\n
      4. Add vegetables to a large bowl and pour dressing over the top.<\/li>\n\n\n\n
      5. Toss well until vegetables are evenly coated but not drowning in dressing.<\/li>\n\n\n\n
      6. Add toasted pita pieces just before serving to keep them crisp.<\/li>\n\n\n\n
      7. Taste and adjust lemon juice or salt as needed before serving.<\/li>\n<\/ol>\n\n\n\n

        M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:<\/p>\n\n\n\n

        \u2022 Sumac gives authentic tangy flavor.
        \u2022 Add fresh mint or parsley for freshness.
        \u2022 Do not add pita too early or it will get soggy.
        \u2022 Vegetables provide hydration and fiber.
        \u2022 D\u1ea7u \u00f4 liu c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.
        \u2022 Lemon supports digestion and bright flavor.<\/p>\n\n\n\n

        Date & Nut Energy Bites<\/h2>\n\n\n\n

        Th\u00e0nh ph\u1ea7n<\/p>\n\n\n\n

        \u2022 1 cup pitted dates
        \u2022 \u00bd cup nuts, such as almonds or walnuts
        \u2022 1 tbsp cocoa powder
        \u2022 1 mu\u1ed7ng canh b\u01a1 \u0111\u1eadu ph\u1ed9ng
        \u2022 1 th\u00eca c\u00e0 ph\u00ea chi\u1ebft xu\u1ea5t vani
        \u2022 M\u1ed9t nh\u00fam mu\u1ed1i<\/p>\n\n\n\n

        H\u01b0\u1edbng d\u1eabn<\/p>\n\n\n\n

          \n
        1. Add dates to a food processor and pulse until sticky and broken down.<\/li>\n\n\n\n
        2. Add nuts, cocoa powder, peanut butter, vanilla, and salt.<\/li>\n\n\n\n
        3. Blend until the mixture forms a sticky dough that holds together when pressed.<\/li>\n\n\n\n
        4. If mixture is too dry, add 1 teaspoon water or peanut butter. If too sticky, add a few more nuts or oats.<\/li>\n\n\n\n
        5. Scoop small portions and roll into balls.<\/li>\n\n\n\n
        6. Chill 15 to 20 minutes so they firm up before serving.<\/li>\n<\/ol>\n\n\n\n

          M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:<\/p>\n\n\n\n

          \u2022 Add cinnamon or coconut flakes for extra flavor.
          \u2022 Add chia seeds for texture and fiber.
          \u2022 Drizzle with melted dark chocolate for a dessert feel.
          \u2022 Dates provide natural sweetness and quick energy.
          \u2022 Nuts add healthy fats and satiety.
          \u2022 Small bites help with portion-friendly desserts.<\/p>\n\n\n\n

          \n\n\n\n

          Cooking for Kids Class<\/h4>\n\n\n\n
          \"\"
          Spooky halloween edible apple monsters healthy natural dessert. Horror party decoration delicious snack. Homemade cute cyclop mouth with teeth and peanut butter on dark vintage wooden table background.<\/figcaption><\/figure>\n\n\n\n

          Kids had fun making Baked Fish Sticks and spooky Monster Apple Bites in our hands-on cooking class! Along the way, they explored nutritious ingredients that help support a healthy immune system while creating fun fall recipes they\u2019ll be excited to eat at home.<\/p>\n\n\n\n

          Baked Fish Sticks (Crispy, Kid-Friendly)<\/h2>\n\n\n\n

          Th\u00e0nh ph\u1ea7n<\/p>\n\n\n\n

          \u2022 1 lb white fish, cut into strips
          \u2022 \u00bd cup flour
          \u2022 1 egg, beaten
          \u2022 \u00bd ch\u00e9n v\u1ee5n b\u00e1nh m\u00ec
          \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
          \u2022 \u00bd tsp paprika
          \u2022 \u00bd th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
          \u2022 Oil spray or light drizzle<\/p>\n\n\n\n

          H\u01b0\u1edbng d\u1eabn<\/p>\n\n\n\n

            \n
          1. L\u00e0m n\u00f3ng l\u00f2 n\u01b0\u1edbng \u0111\u1ebfn 400\u00b0F (kho\u1ea3ng 200\u00b0C) v\u00e0 l\u00f3t gi\u1ea5y n\u01b0\u1edbng l\u00ean khay n\u01b0\u1edbng.<\/li>\n\n\n\n
          2. Set up three bowls: flour in one, beaten egg in one, and breadcrumbs mixed with garlic powder, paprika, and salt in the third.<\/li>\n\n\n\n
          3. Pat fish strips dry so the coating sticks better.<\/li>\n\n\n\n
          4. Coat each strip in flour first, then dip in egg, then press into breadcrumbs until covered.<\/li>\n\n\n\n
          5. Place fish sticks on the baking sheet with space between each piece so they crisp instead of steam.<\/li>\n\n\n\n
          6. X\u1ecbt nh\u1eb9 ho\u1eb7c r\u01b0\u1edbi m\u1ed9t \u00edt d\u1ea7u \u0103n \u0111\u1ec3 b\u00e1nh ch\u00edn v\u00e0ng \u0111\u1ec1u h\u01a1n.<\/li>\n\n\n\n
          7. Bake 12 to 15 minutes, until golden and fish flakes easily with a fork.<\/li>\n\n\n\n
          8. Let cool slightly before serving to kids.<\/li>\n<\/ol>\n\n\n\n

            M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:<\/p>\n\n\n\n

            \u2022 Add parmesan to breadcrumbs for more savory flavor.
            \u2022 Double coat for extra crispiness.
            \u2022 Serve with yogurt ranch, ketchup, or lemon wedges.
            \u2022 Fish provides omega-3s for brain health.
            \u2022 Baking keeps the recipe lighter than frying.
            \u2022 A crispy coating can help kids try fish.<\/p>\n\n\n\n

            Monster Apple Bites (Interactive + Kid-Led) <\/h2>\n\n\n\n

            Th\u00e0nh ph\u1ea7n<\/p>\n\n\n\n

            \u2022 Apples, sliced into wedges
            \u2022 Peanut butter or sunflower butter
            \u2022 Strawberries, sliced for teeth
            \u2022 Mini chocolate chips, optional for eyes
            \u2022 Banana slices, blueberries, marshmallows, granola, or pretzel sticks for decorating
            \u2022 Lemon juice and water for holding apples<\/p>\n\n\n\n

            H\u01b0\u1edbng d\u1eabn<\/p>\n\n\n\n

              \n
            1. Slice apples into wedges. If kids are very young, this should be an adult prep step.<\/li>\n\n\n\n
            2. If apples will not be used immediately, place slices in water with a squeeze of lemon juice for 5 to 10 minutes to slow browning.<\/li>\n\n\n\n
            3. Drain and pat apples dry so the nut butter sticks well.<\/li>\n\n\n\n
            4. Set up toppings in small bowls so kids can easily see and choose options.<\/li>\n\n\n\n
            5. Spread peanut butter or sunflower butter on one side of two apple slices.<\/li>\n\n\n\n
            6. Add strawberry slices between the apples to look like teeth, then press together gently.<\/li>\n\n\n\n
            7. Decorate with chocolate chips, blueberries, banana slices, marshmallows, granola, or pretzels to create faces.<\/li>\n\n\n\n
            8. Serve immediately for the best texture.<\/li>\n<\/ol>\n\n\n\n

              M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:<\/p>\n\n\n\n

              \u2022 Add cinnamon to apples for apple pie flavor.
              \u2022 Mix yogurt with peanut butter for a lighter spread.
              \u2022 Turn it into a game: funniest face, scariest monster, most colorful, or healthiest creation.
              \u2022 Apples provide fiber and natural sweetness.
              \u2022 Nut butter adds protein and healthy fats.
              \u2022 Creative toppings increase exposure to a variety of foods.<\/p>","protected":false},"excerpt":{"rendered":"

              As we move into the colder months, our October cooking demos focused on simple, everyday ways to support our health and help our bodies stay strong through cold and flu season. Participants learned about healthy habits, including proper handwashing, eating a variety of foods and getting the vitamins and minerals our bodies need to feel […]<\/p>\n","protected":false},"author":6,"featured_media":25368,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-25367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nFall into Flavor & Immunity - Tulsa Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tulsa-health.org\/vi\/fall-into-flavor-immunity\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fall into Flavor & Immunity - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"As we move into the colder months, our October cooking demos focused on simple, everyday ways to support our health and help our bodies stay strong through cold and flu season. 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