Here’s a great side dish for your next autumn lunch. Packed with flavor and powerful immunity boosting combinations, pumpkin which contains zinc and pear which contains quercitin.

2 tbsp olive oil
1 chopped onion
1/2 cup minced fresh ginger
3 pears, peeled, cored and sliced thin
2 cans pumpkin puree
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp salt
4 cups chicken broth

Put first four ingredients in a large soup pot and saute until tender, about 10 minutes. Stir in remaining ingredients and bring to a boil, then reduce heat and simmer for 20 minutes. Puree in batches in a blender until soup is smooth. Makes 4 servings.

Calories 146, Fats 4g, Sodium 146 mg, Carbs 22g, Dietary Fibers 9g, Sugars 10g, Protein 5g

Here is a great dinner option for the whole family to enjoy…high in protein, low in carbohydrates and so simple to make the kids might even volunteer to do it (crossing my fingers for you all on that!). Serve on top of spinach salad, or steam some broccolini stems to round out a fantastic meal.

Ingredients:

Olive oil

1 1/2 lbs. boneless, skinless chicken breasts

1/2 c. skim milk

1 Tbsp. Dijon mustard

1/4 c. sliced almonds

1/4 c. rolled oats

1/2 c. whole wheat bread crumbs

1 Tbsp. dried parsley flakes

1/4 tsp. freshly ground black pepper

Preparation:

Preheat oven to 375 degrees. Lightly coat a baking sheet with olive oil.Trim any fat from chicken and cut into strips (approx. 6-8 per breast).

Stir milk and mustard together in a bowl. In a separate container mix together almonds, oats, bread crumbs, parsley, and black pepper.

One at a time, dip chicken into milk mixture then dredge them in oatmeal mixture, making sure each piece is evenly coated.

Arrange on baking sheet and bake for 14 to 16 minutes, turning once, or until chicken is cooked through and coating is golden brown.

Nutritional Information: Calories: 250, Fat: 8 g., Carbs: 7 g., Protein: 37 g.