Immune boosting recipes, with their high fruit and protein content, are vital for keeping yourself healthy and well. As the winter progresses, coughs and colds can quickly take hold and your immune system can come under strain. While there is no way to cure the common cold, making sure your immune system is strong can help reduce the duration and severity of any illness. And the best way to keep your immune system in fine fettle is to eat well, sleep well and keep moving. Eating a good variety of fresh fruits, vegetables, herbs and spices can help keep you healthy. Certain foods are particularly beneficial – you will find some of them in these immune boosting recipes:
Immune Boosting Recipes for Smoothies
One of the best ways to give your immune system a boost is to make sure that you include plenty of vitamin C in your diet. A great way to start your day is with a smoothie packed with fruits and vegetables rich in vitamin C, and other vitamins and nutrients. Citrus fruits, berries, greens such as spinach, beetroot, carrots, seeds, honey, probiotic yoghurt and more can be added to a breakfast smoothie for a healthy start to the day.
Try one of these immune boosting recipes for the perfect fruit smoothie:
Sweet Green Smoothie (Serves 2)
You Will Need:
- 130 g of roughly chopped spinach and kale
- 375 ml of milk or milk alternative, such as almond milk
- 155 g mix of mango, pineapple and kiwi
- 1/2 tsp of freshly grated ginger
- 1/2 tsp of lemon juice
Steps
- Add the spinach, kale and milk to a blender and blend well.
- Then, add the fruit, ginger and lemon juice and blend until smooth. If you find your smoothie too thick, you can add more milk a teaspoon at a time until you get your desired consistency.
Orange Delight (Serves 2)
You Will Need:
- 1 carrot, peeled and chopped
- 1 banana, peeled and chopped
- 1 clementine, peeled and segmented
- 1/2 tsp freshly grated ginger
- 6 ounces freshly squeezed orange juice
- 2 tbsp fresh lemon juice
- 1/4 tsp turmeric
- 1/4 tsp cinnamon
- 75 g plain yogurt
- 130 g ice
Steps:
- Add all the ingredients to your blender in the order they are listed in and blend well until smooth.
- Then, taste to test. If your smoothie is not sweet enough, you can add honey for a bit of sugar. On the other hand, if your smoothie is too thick, add a cube or two of ice.
Immune Boosting Recipes for Mushroom Broth
Broth is the perfect winter warmer, and one of our immune boosting recipes for mushroom broth is certain to make you feel healthy as well as warm.
For a healthy lunch, starter or light mid-week meal, try this immune boosting recipe for mushroom broth:
Mushroom Broth (Serves 4)
You Will Need:
- 50g unsalted butter
- 1 large onion, finely chopped
- 2 garlic gloves, crushed
- 300g chopped mushrooms
- 25g plain flour
- 400ml milk
- 400ml chicken or vegetable stock
- Salt to taste
- Pepper to taste
Steps:
- Melt the butter in a large frying pan on a medium heat, then sauté the onion and garlic until soft and brown
- Add the mushrooms and cook gently for five minutes
- Add the flour and stir well for 30 seconds to a minute
- Stir in the milk, stock, salt and pepper
- Liquidise and bring back up to serving temperature
- Serve garnished with chopped chives
Immune Boosting Recipes for Lentil Dahl
Curry lovers will be glad to know that many of the spices used in such dishes are excellent for good immune systems and general health. For some warming, immune boosting recipes, look no further than lentil dahl. Sauté onions and garlic along with spices such as turmeric, cumin, ginger, and dried chillies then add lentils and vegetable stock/water and simmer until the lentils are soft. Serve your immune-boosting dahl with rice, chapatis or naan.
Lentil Dahl
You Will Need:
- 1 teaspoon olive oil
- 2 diced onions
- 3 finely chopped garlic cloves
- 1 tablespoon fresh ginger, grated
- ½ teaspoon dried chilli flakes
- ½ teaspoon cumin seeds
- ½ teaspoon coriander seeds
- ½ teaspoon mustard seeds
- 2 teaspoon ground turmeric
- 1 teaspoon garam masala
- 200g dried red lentils, uncooked (rinsed and drained)
- 400ml chopped tomatoes
- 400ml coconut milk
- 500ml vegetable stock
- Salt and pepper
- Juice of half a lemon
- 2 handfuls fresh spinach, washed
Steps:
- Heat the olive oil in a large pan over a medium heat. Add the onion and cook gently for 5 minutes until soft. Add the garlic, ginger and red chilli and cook for a few more minutes.
- Grind the cumin, coriander and mustard seeds together lightly, then add them to the pan. Then, add the turmeric and garam masala and cook for one more minute.
- Add the red lentils, chopped tomatoes, the juice from the chopped tomatoes, coconut milk and stock, then stir to combine. Season with salt and pepper and cook on a medium/low heat for 15-20 minutes until it thickens.
- Stir in the lemon juice and spinach until it wilts. Serve warm with rice or poppadoms
Immune Boosting Recipes for Pumpkin Peanut Stew
Make a simple stew with pumpkin, and whatever other stored vegetables and winter greens you have around. Stews are great winter warmers, and can be comfort food at this time of the year. Adding peanuts will provide a much-needed protein boost. You can season your stew to taste, though adding ginger, turmeric and honey could all help to keep illness at bay.
Pumpkin Peanut Stew
You Will Need:
- 1 tablespoon olive oil
- 1 medium onion, dices
- 2 garlic cloves, minced
- 2 teaspoons powdered ginger
- 1 tablespoon brown sugar
- 2 teaspoons ground cinnamon
- 1 teaspoon curry powder
- 250 ml vegetable broth
- 425 g pumpkin
- 2 medium gala apples, diced
- 2 medium carrots, chopped
- 2 medium red potatoes, diced
- 1 large stalk celery, diced
- 96 g chunky reduced-fat or regular peanut butter
- ¼ – ½ teaspoon hot sauce
- Salt and pepper, to taste
- Crushed peanuts or pumpkin seeds, for garnish
Steps:
- Heat the olive oil in a large pan over a medium heat. Add the onion and garlic and cook for about 5 minutes until the onion is softened, stirring regularly.
- Remove the pan from the heat. Add the powdered ginger, brown sugar, cinnamon and curry powder, and stir until combined.
- Add the broth and pumpkin and mix well. Mix in the apples, carrots, potatoes and celery. Put the pan back on a reduced heat to simmer.
- Cover and simmer for about 25 minutes, until the vegetables and apples are tender.
- Remove from the heat and allow it to cool slightly. Stir in the peanut butter. Season with hot sauce, salt and pepper.
- To serve, garnish with crushed peanuts or pumpkin seeds and herbs of your choice.
Immune Boosting Recipes for Fruit Salad
For an immune boosting desert, why not serve a simple fruit salad – the more varied and the more colourful the better. A fruit salad is another great way to add plenty of vitamins to your system and keep your body healthy.
The general rule when it comes to eating well and keeping your immune system healthy is to eat a good variety of fruits and vegetables to give a good mix of vitamins and minerals. Do you have a favourite immune-boosting recipe? Let us know in the comments below.
Immune Boosting Recipes For Your Health
A weakened immune system can cause a plethora of problems, including slow-healing wounds, stomach troubles, consistent tiredness, and frequent infections. By regularly eating some immune boosting recipes, you can help keep yourself healthy and boost your immune system for a longer, more fulfilled live.
What are some of your favourite immune boosting recipes? Give us your go-to recipes in the comments below!
