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JANUARY 2021 2 OVER fifty Ingredients FOR THE STEAK 4 (6-oz.) top round steaks 1 c. whole milk or buttermilk 1 large egg 1 c. all-purpose our 1/4 c. cornstarch 1 tsp. garlic powder 1 tsp. onion powder 1/2 tsp. cayenne pepper Kosher salt Freshly ground black pepper Vegetable oil, for frying FOR THE GRAVY 4 tbsp. butter 1/4 c. all-purpose our 2 1/2 c. whole milk Kosher salt Freshly ground black pepper 1/2 tsp. paprika FOR SERVING 1/4 c. freshly chopped parsley Cooked mashed potatoes Cooked green beans DIRECTIONS 1. Place steak between 2 pieces of plastic wrap and pound with a meat mallet until 1/4» thick. 2. Set up dredging station: In one shallow bowl, whisk together milk and egg. In another shallow bowl, whisk together our, cornstarch, and spices, then season with salt and pep- per. 3. Dredge each piece of steak in milk then in our mixture. Repeat until all steak is coated in breading. Place in fridge while you make gravy. 4. In a large skillet over medium heat, melt butter. Add our and cook until golden and bubbling, 2 to 3 minutes. Whisk in milk and season with salt, pepper, and paprika. Bring mixture to a simmer and cook until slightly thickened, 3 to 4 minutes. Remove from heat. 5. Cook steak: In a large skillet over medium heat, heat 1/2» to 1» oil until hot but not smoking. Fry each piece of steak until golden, about 4 minutes per side. Drain on a paper towel- lined plate, and season with salt and pepper while hot. 6. Garnish with parsley and serve hot with gravy, mashed potatoes, and green beans. OVER fty Mrs. Boomer’s Homemade Recipes B e s t - e v e r C h i c k e n F r i e d S t e a k This super crispy chicken fried steak is extremely hard to resist. Picture this: juicy, tender beef, a crispy, salty breaded exterior, and plenty of velvety, rich gravy. It’s a comfort food masterpiece, and we are here for it. Serve alongside mashed potatoes and green beans for a complete—and completely satisfying—weeknight dinner. The immune system is a powerful compo- nent of the human body. The immune system recognizes when viruses, bacteria and other foreign invaders enter or compromise the body, and then takes action to prevent ill- nesses from taking over. The average person can help his or her immune system do its job more effectively by making the immune system as strong as it can be. Harvard Medical School says that diet, exercise, age, and psychological stress may affect immune system response. Certain lifestyle choices can promote a strong im- mune system. • Get adequate sleep. Doctors believe sleep and immunity are closely tied. A study of 164 healthy adults published by the Na- tional Institutes of Health found those who slept fewer than six hours each night were more likely to catch a cold than people who slept for more than six hours. Aim for adequate rest each night to keep your body in top form. • Increase your intake of fruits and veg- etables. Fruits and vegetables supply the powerhouse antioxidants that are essential for protecting a body against free radi- cals. Free radicals may play a role in heart disease, cancer and other diseases. Serve fruits and/or vegetables with every meal to ensure you’re getting enough antioxidant- rich foods. • Consume fiber and fermented foods. Fiber can help feed the gut microbiome, which is linked to a robust immune system. The microbiome also may prevent harmful pathogens from entering the body through the digestive tract. Data also suggests that eating more fermented foods can further strengthen and populate healthy bacteria in the gut. • Exercise regularly. Aim for 30 minutes of moderate exercise per day, advises the American Heart Association. Thirty minutes of exercise each day can go a long way toward keeping the body healthy. The U.S. National Library of Medicine says physical activity may help flush bacteria out of the lungs and airways. Exercise causes changes in antibodies and white blood cells. These antibodies and white blood cells circulate rapidly, so they may detect illnesses ear- lier than they would if you do not exercise. Body temperature also rises during exercise, which could naturally prevent bacteria from growing. • Try to minimize stress. According to Simply Psychology, when people are stressed, the immune system’s ability to fight off antigens is reduced, making people more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Limit- ing stress through meditation and breathing exercises, or trying to remove stressors from one’s life, may help. A healthy immune system is vital to fend- ing off or recovering from illness. Easy ways to keep your immune system strong Recipe and Images from Delish.com

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