Nutrition and the Coronavirus

We are so focused on these viral particles that have taken the world by storm, but have you thought about the role of an inherently strong and healthy body? Your nutritional status determines your resilience in the face of disease!

If you’ve changed your eating habits in the face of Coronavirus, you might want to take stock of whether your changes have been for better or worse.

A recent article published in the European Journal of Clinical Nutrition makes some recommendations to support a healthy diet through the COVID-19 pandemic:

👉 Eat well-balanced meals

👉 Avoid irregular snacking

👉 Eat foods rich in vitamins A, C, and E (like green leafy vegetables and citrus fruits)

👉 Eat foods rich in vitamin B6 and B12 (such as salmon, legumes, and eggs)

👉 Eat foods rich in zinc and iron (such as nuts and meats)

Also—don’t panic buy! You’ll fill up your pantry with unnecessary foods and leave the grocery stores empty for those who need the food.

What’s a healthy food you ALWAYS have stocked in your kitchen and can’t live without? Need some help? Ready to take your health to the next level? Contact us!


Salmon and Asparagus Casserole (DF & GF)


1 cup white rice
1 1/2 cups chicken broth
2 tablespoons coconut oil, plus more for greasing
1 pound asparagus
1/2 lemon
2 tablespoons fresh dill
1 teaspoon coarse sea salt
1 pound salmon fillet

For the Sauce:

1/2 lemon
3 tablespoons coconut oil
1 1/2 teaspoons arrowroot
1 tablespoon water
1 1/4 cups chicken broth
1/4 cup dry white wine
1 teaspoon coarse sea salt
ground black pepper, to taste
1/4 teaspoon nutmeg
1/2 cup coconut cream


1. Cook rice in chicken broth, covered, until light and fluffy.

2. Meanwhile, position rack in upper third of oven and preheat oven to 425F. Grease a shallow casserole dish.

3. Trim, peel and cut asparagus into 3 inch diagonal pieces. Juice the lemon. Mince fresh dill.

4. Place asparagus in a pot with a shallow 1/2 inch of filtered water over high heat. Cover and blanch until the asparagus turns bright green (about 3-4 mins); cook for 4 minutes. Rinse under cold water to stop cooking.

5. When cooked, combine rice with dill, lemon juice, coconut oil and sea salt in the casserole dish.

6. Place salmon, skin side down, on cutting board. Remove any bones with tweezers. Using a very sharp knife, slice crosswise at angle into 1/4-inch-thick slices, without cutting through skin. Place even slices over the rice mixture. Discard skin. Scatter asparagus over salmon.

7. Make sauce:

8. Juice the lemon.

9. Melt coconut oil in saucepan over medium heat. Whisk in broth and wine; stir over medium heat for about 5 minutes until simmering. Mix arrowroot and filtered water and add to the broth, allowing to thicken. Stir in salt, pepper and nutmeg. Remove from heat. Stir in lemon juice.

10. Beat coconut cream in small bowl until medium-stiff peaks form. Fold into sauce.

11. Pour cream sauce over casserole.

12. Bake for 20 minutes or until golden. Let stand 15 minutes before serving.


45 minutes


1 hour 45 minutes




Naja F, Hamadeh R. Nutrition amid the COVID-19 pandemic: a multi-level framework for action. Eur J Clin Nutr. 2020.