The immune system is the body’s defense mechanism that works tirelessly to protect us from substances that can make us ill, for example, bacteria, viruses, parasites, and environmental toxins. The immune system requires certain nutrients to perform at its best like the rest of the body. There are certain nutrients that have a direct effect on the production and activity of immune cells and antibodies. The best thing you can do for a strong immune system is to focus on whole foods such as fruits, vegetables, whole grains, and lean protein. Fruits and vegetables are filled with vitamins, minerals, and antioxidants that support the body’s immune soldiers so that they can quickly spring into action to fight off foreign invaders. While protein helps build infection-fighting antibodies, On the other hand, an ultra-processed diet, as well as a Western diet high in sugar, alcohol, and red meat while low in fruits and veggies, can be harmful to your immune system and even suppress it. You may want to consume them in moderation to keep your immune system strong and healthy.
Check out these recipes below that all contain immune-supporting superstar ingredients, from turmeric to tangerines, and ginger to garlic. You may consider making one of these dishes today to keep your immune system strong and running smoothly.
Carrot-Ginger Immune-Boosting Soup
Nothing is more comforting than a bowl of soup especially when you know that the soup may be supporting your immune system. The two main spices, turmeric, and ginger contain compounds that have been tied to immune health. For example, a study published in the journal Cell Division in October 2015 found that curcumin, a compound in turmeric, may work with the immune system to potentially combat or help prevent certain types of cancer. The other key ingredient in the recipe which is carrot has an immune system impact as well. Carrots contain vitamin A, which is an important vitamin for immunity. 1 cup of chopped carrots contains 1,070 micrograms of vitamin A, which covers about 118 percent of the daily value (DV). Also, the prebiotics found in onions plays a key role in keeping the gut healthy, which is the center of the immune system. To stay well all winter with a comforting bowl of carrot-ginger soup, filled with immune-boosting foods like ginger, turmeric, carrots, and onions, it may help keep warm on a chilly winter day.
PREP TIME-10 minutes COOK TIME-20 minutes TOTAL TIME-30 minutes
Ingredients
1 Tbsp olive oil
1 small yellow onion, diced
1 lb carrots, diced into 1/2-inch rounds
1-inch knob ginger, finely diced
1/2 inch knob turmeric, peeled and finely chopped. Or 1 tsp turmeric powder.
1/2 tsp Kosher salt
4 cups low-sodium vegetable broth
1 cup full-fat coconut milk
Freshly ground pepper
Instructions
Instant Pot Instructions:
Turn on Instant Pot to sauté on high and set to 10 minutes. Add olive oil then onion and carrot and sauté until they soften about 5-6 minutes. Then add ginger and turmeric and sauté until fragrant, about 1-2 minutes, stirring regularly. Turn off the sauté function.
Add salt and broth. Then set Instant Pot to pressure cook on high for 10 minutes. Add cover and seal and let Instant Pot do its thing. When it finishes, release pressure by turning the pressure valve – steam will release. Once the steam is done releasing, remove the lid.
Using an immersion blender, blend the soup until it’s a smooth consistency. If you don’t have an immersion blender, transfer the soup in batches to a blender or food processor and blend until smooth. Stir in coconut milk and season with freshly ground pepper.
Leftovers can be kept in the refrigerator for 3-5 days.
Stovetop Instructions:
Heat a large soup pot or dutch oven over medium-high heat add olive oil, onion, carrot, and sauté for 5-7 minutes, until soft. Then add ginger and turmeric and sauté for another 1-2 minutes, until fragrant.
Add broth and salt. Bring to a boil and boil and then turn the heat down and simmer for 20 minutes to let the flavors meld and carrots get really soft. When done, follow step 3 in the directions above to blend and add coconut milk/pepper.
Notes
Notes: You can find fresh turmeric near the ginger. But if you don't have it, you can use dried. Be careful when handling fresh turmeric because it stains. You can store leftovers in an airtight container in the fridge for 3 days or freezer for up to 3 months.
Kale, Tangerine, Pepita Salad
Key Immunity Ingredient: Tangerine
Oranges are great, but for a slightly different taste of citrus, try tangerines. This salad includes fresh tangerines and swaps in tangerine juice in the vinaigrette for an extra dose of immune-supporting vitamin C. According to the USDA, two small tangerines are an excellent source of vitamin C: Together, they provide 40.6 milligrams of the nutrient, covering a whopping 45 percent of the DV. A review published in November 2017 in the journal Nutrients suggests that vitamin C is a potent antioxidant that supports various cellular functions in the immune system. Snacking on tangerines may also help fend off an iron nutrient deficiency. Vitamin C is essential for healthy cells and healing and can help your body absorb more plant-based iron when eaten together. This kale, tangerine, pepita salad brings together some of the best flavors of winter.
Prep Time-10 mins Total Time-10 mins
Ingredients
1 small bunch kale, de-stemmed and shredded (or 1- 5 ounce package of baby kale)
1 tbsp extra virgin olive oil
2 tangerines, peeled and segmented
¼ cup pumpkin seeds or pepitas
coarse salt and fresh cracked black pepper to taste
Tangerine Vinaigrette
2 tbsp extra virgin olive oil
2 tbsp freshly squeezed tangerine juice
1 tbsp apple cider vinegar
1 tbsp honey
coarse salt and fresh cracked black pepper to taste
Instructions
Add the shredded kale plus 1 tbsp olive oil to a large bowl. Knead with your hands until the kale develops a vibrant green color and feels softer, about 3-5 minutes. This step is not required for the baby kale.
Add the vinaigrette ingredients to a jar. Shake until combined. Set aside.
Toss the massaged or baby kale with the tangerine vinaigrette and top with tangerine segments and pumpkin seeds and a sprinkle of salt and pepper. Pair with crispy or roasted tofu, broiled salmon, or grilled chicken for a complete meal.
No-Mayo Broccoli Salad
Key Immunity Ingredient: Broccoli
Broccoli is very healthy when it comes to helping your immune system function at its best. Preliminary studies suggest that sulfurous vegetables like broccoli may increase the body's levels of glutathione, an antioxidant that is produced in the body that helps it resist oxidative stress. For example, a review published in the journal Nutrients in September 2019 notes that glutathione plays a role in the regulation of the immune system by improving the activity of “natural killer cells,” which rapidly respond to virus-infected cells. And earlier research suggests that other compounds found in broccoli may also help the immune system. This recipe is made with Greek yogurt rather than mayonnaise, and yogurt is another immune-boosting ingredient. This no-mayo broccoli salad with grapes, pecans, and bacon is a delicious and healthy version of the classic summer broccoli salad. It's made with an easy Greek yogurt-based dressing instead of mayonnaise and makes a great side dish for summer BBQs.
Prep Time: 10 minutes Cook Time: 0 minutes Total Time: 10 minutes
INGREDIENTS
1 small head of broccoli, chopped into bite-sized pieces
? cup red onion, diced
1 cup red grapes, halved
¼ cup raisins or dried cranberries
¼ cup toasted pecans, roughly chopped
2 pieces of cooked bacon, crumbled
½ cup Greek Yogurt Coleslaw Dressing (more or less to taste)
INSTRUCTIONS
In a large bowl, combine broccoli, onion, grapes, raisins, pecans, and bacon.
In a small bowl, whisk together dressing ingredients. Pour over broccoli mixture. Stir to coat evenly, adding more dressing as needed.
Refrigerate until ready to serve.
NOTES
Store broccoli salad in an airtight container in the refrigerator for up to 3 days.
To toast pecans, spread on a baking sheet and bake for 5-10 minutes at 400F, or until fragrant and darkened in color.
The preferred way of cooking bacon is to bake it in a pre-heated cast iron skillet for 10-15 minutes at 375F.
Cut the broccoli to suit your taste. Some people like it chopped finely, while others like it in bigger pieces.
The grapes and raisins are kinds of an either-or-both situation. I've had this salad with just grapes, with just raisins or cranberries, and with both. It's delicious all ways and just depends on what you have on hand.
You can leave out the bacon for a vegetarian version, or leave out the pecans for a nut-free version.
This salad is also delicious with sunflower seeds, pepitas, walnuts, or almonds in place of the pecans.
Blueberry Coconut Bake
Key Immunity Ingredient: Blueberries
It’s like dessert for breakfast but healthy and nothing is sweeter than a blueberry oatmeal bake. This is immunity-boosting because of the blueberries, which are packed with antioxidants and vitamin C as well as the oats themselves. According to the USDA, 1 cup of blueberries offers 14.4 mg of vitamin C, covering 16 percent of the DV, making them a good source of nutrients. Past research shows that a compound called pterostilbene found in blueberries works with vitamin D to help a specific gene involved in the immune system. And a review published in March 2020 in Advances in Nutrition found that one of the benefits of blueberries is their anti-inflammatory and antioxidant powers, thanks in part to the blueberries’ anthocyanin pigments, which give the fruit its blue color, according to an August 2017 review in Food & Nutrition Research. Meanwhile, oats contain a type of fiber called beta-glucan, which past research shows support immunity.
Prep Time: 10 minutes Cook Time: 30 minutes
Ingredients
1 egg
13.5 oz can reduce fat/lite coconut milk
1/4 cup sugar
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon cardamom
1/4 teaspoon sea salt
3 cups old-fashioned rolled oats
1 cup fresh or frozen blueberries
Optional add-ins are almonds, shredded coconut, extra blueberries
Instructions
Preheat the oven to 375 degrees and mist an 8x8 square glass baking dish with cooking spray.
In a mixing bowl, beat the egg then add coconut milk, sugar, vanilla, cinnamon, cardamom, and salt.
Stir in oats, blueberries and mix well to combine.
Spread oatmeal mixture in a prepared baking dish and bake for 30-40 minutes until the top is a light toasty brown.
Cucumber Yogurt Soup
Key Immunity Ingredient: Yogurt
Probiotics are found both in supplements and food sources. The probiotics or “good bacteria” found in some yogurt may also have immune-supporting benefits. Some strains of probiotics may support healthy immune system function, which can help the body mount a strong defense against diseases and viral infections. Probiotics can be found in fermented foods like yogurt, one of the main ingredients in this cool and refreshing summer soup, which also contains garlic. When eaten regularly, garlic may help prevent cold and flu, and reduce the severity of cold and flu symptoms. The compound found in garlic called allicin is regarded as a nutrient that helps keep the immune system healthy.
Course: Soups Servings: 6 Prep Time: 5 minutes
Ingredients
4 cucumbers, peeled and roughly chopped
1 cup plain Greek yogurt
1/2 cup cottage cheese
1/2 cup creme fraiche or sour cream
2 cloves garlic
1 cup fresh dill, loosely packed
1 teaspoon Kosher salt
1/2 teaspoon black pepper, freshly ground
Instructions
Place all ingredients into a high-powered blender and blend until smooth or until soup reaches desired consistency.
Taste and adjust seasonings as needed. Serve cold.
Keeps for up to 5 days in the fridge.
Sweet Potato Nachos
Key Immunity Ingredient: Sweet Potatoes
For a healthier plate of nachos, ditch packaged tortilla chips for fresh sweet potatoes. These plant-based sweet potato nachos are an excellent source of beta carotene. An antioxidant that gives sweet potatoes their gorgeous golden hue. Eating plenty of antioxidant-rich foods helps boost your immune system and protects your body's cells from free radical damage, this can help lower your risk of cancer and heart disease. Compared with corn tortilla chips, sweet potatoes are higher in fiber and lower on the glycemic index, according to the University of Sydney. Brissette likes to call sweet potatoes and black beans, which are also called for in this recipe, “slow carbs.” These kinds of foods may lower inflammation even more than low-carb diets.
Servings-6 Prep Time-15 minutes Cook Time-30 minutes
Ingredients
Sweet Potato Chips
3 large sweet potatoes
1 tbsp Avocado oil
1 tsp chili powder
1 tsp garlic powder
Nacho Toppings
1 cup cheese or vegan cheese, shredded
1 small tomato diced
1/2 small white onion diced
1 15 oz can black beans drained and rinsed
1/3 cup canned sliced black olives
8 rings of pickled jalapenos diced
1/2 cup salsa verde
1/2 cup guacamole or Avocado Crema
3 tbsp cilantro chopped
Instructions
Sweet Potato Chips
Preheat your oven to 425 degrees F.
Slice the sweet potatoes (skin on) into 1/4 inch slices. You can use a knife but it works best if you use the slicer attachment on your food processor or a mandoline so the slices are all the same thickness. In a large bowl, toss the sweet potato slices with avocado oil and spices.
Line 3 baking sheets with parchment paper. Place the sweet potato rounds on the baking sheets in a single layer. Bake for 15 minutes and then flip the sweet potatoes over and bake for about 6 more minutes or until they start getting golden and slightly crispy. Be sure to keep an eye on them so they don't burn!
Take the sweet potatoes out of the oven. Top with the cheese or vegan cheese if used.
Nachos
Put your sweet potato chips on a large plate or platter. Decorate with toppings and enjoy!
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