Garlic Butter Salmon And Other Immune Boosting Kitchen Ideas!

Garlic Butter Salmon And Other Immune Boosting Kitchen Ideas!

With the third month of the year set upon us, now is not the time to rest on our laurels. The change of Summer into Autumn should not just bring about a change in clothes; it should also remind us of our health leading into the cooler winter months. When it comes to protecting ourselves against common winter illnesses, there are some essential nutrients that we can include in our regular diets to prepare our bodies for the upcoming conditions.
Vitamin C is the most common nutrient mentioned for our immune system. A potent antioxidant for the body, but it does not stop there! Not only can it promote the production of more white blood cells due to the large concentration in your adrenal glands, but it can also encourage the production of adrenal hormones that are vital in regulating your immune system! During the ’70s, Linus Pauling promoted megadoses to prevent colds and other chronic diseases. But no one has time to eat 24 oranges in a day!
Of course, our common sources of Vit C are the classic citrus fruits and berries, but many other important sources contain large quantities of this water-soluble vitamin. Chilli peppers, both red and green, have between 72-121% of the daily intake of vitamin C. Vegetables such as broccoli and Brussel sprouts also contribute to your daily vitamin C intake. But does anyone actually likeBrussel sprouts?
An underrated vitamin to consider for immunity is vitamin E. Another powerful antioxidant to help stave off infections, vitamin E, is also beneficial for eyesight and reducing muscle weakness. Almonds are a great source of vitamin E for a quick snack, but try enjoying some nice salmon or even splurge out on some abalone for a main meal! If that does not appeal to you, most vegetable oils and green leafy vegetables are excellent sources to add to your diet.
Vitamin A, generally associated with good vision, also plays a role in supporting your immune system. There are two types of vitamin A, the first being ‘fully formed’ vitamin A which is found in meats, pouty, fish and dairy. The second type is a precursor or provitamin A, which is found in your fruits, vegetables and other plant-based products. The most common form of vitamin A in foods is beta-carotene. If you are looking for some quick sources of vitamin A, try adding some lean meats into your regular diet. For some variation, foods such as polenta and couscous are excellent sources, as well as tofu, seeds and nuts.And of course, who could forget about Bugs Bunny’s favourite treat; carrots.
VitaminD, our loving gift from our sun, is another essential immune-boosting vitamin. By ensuring we get around 10 minutes of sun a day, our bodies can synthesize adequate amounts of this vitamin. However, due to vitamin D being the lowest during the winter months, there are links to a deficiency and an increase in the prevalence of the common cold and other viral infections. Thankfully, there are food sources that we can consume to supplement our intake. Cod liver oil isa primary source of vitamin D, as are salmon and tuna. Some juices and cereals are fortified with vitamin D as well!
The last essential nutrient important in immune system function is zinc, as it is necessary for immune cell function and cell signalling. Synonymous with Andrew Symonds during his time in the Australian Cricket team, zinc has many health benefits beyond being a great sunscreen! Our bodies do not make zinc on their own. We need to get this into our diet via food sources. Thankfully there are plenty of sources that factor in a large quantity of diets. Shellfish: such as oysters, crab, and mussels, are fantastic sources of zinc. Most animal products fit this bill too, but if that does not agree with you, try adding legumes like chick peas and lentils, or even nuts and seeds to your diet.
An immune-boosting product that is not an essential vitamin or mineral but is equally important for our immune system; is garlic. This culinary mainstay boosts the virus-fighting cells in your body and assists in the absorption of zinc due to the high levels of sulphur present in garlic. If you can handle it, add garlic to as many meals as you can over the winter months to assist your body! It also helps ward off Vampires.
Our recipe for this month is a staple of any aspiring chef. This Garlic ButterSalmon recipe contains all the vitamins and minerals in the main dish, but of course, you can add extra to flush out the dish to continue hitting your goals.Throw some green veggies into the mix, and you have yourself a complete, nutritious meal!


Garlic Butter Salmon 
  • 4 salmon fillets
  • ½ tsp salt (cooking/kosher)
  • ¼ tsp black pepper
  • 1 ½ tbsp olive oil
  • 1 tbsp garlic (~2 cloves), finely minced by hand
  • 90g salted butter, cubed
  • 1 tsp lemon juice, to taste
  • 2 tsp parsley, finely chopped
  1. Season salmon: Take salmon out of the fridge 30 mins before cooking. Sprinkle both sides with salt and pepper
  2. Sear salmon 3 mins: heat oil in a large non-stick pan over medium-high heat. Cook for 3 minutes or until golden
  3. Turn, cook for 1 minute, then add butter: Turn salmon and cook the other side for one minute. The it is time to add the butter.
  4. Baste for 1 ½ minutes: Once butter is melted and foaming, add garlic and immediately start spooning the bubbling butter continuously over the salmon for 1 ½ minute. To do this, tilt the pan slightly so the butter pools on one side. Use a large spoon to scoop the butter up and spoon it over the salmon.
  5. Remove salmon from the stove: Check the internal temperature of salmon. It should be 50⁰C for medium-rare (this is optimal juiciness). Remove salmon from the pan and let it rest.
  6. Add lemon juice to butter: put the pan back on the stove with the temperature turned off, the residual heat will keep the butter hot. Add lemon juice and stir gently.
  7. Serve: Place on serving plates. Spoon over butter (be judicious, it’s rich!) garnish with a sprinkle of parsley.
  8. Enjoy with your favourite side salad or steamed greens.
Team OsteoStrong

Team OsteoStrong