Recipes To Boost Your Immune System

Recipes To Boost Your Immune System

- in Healthy Food, Healthy Lifestyle
Recipes To Boost Your Immune System

The immune system is linked to so many aspects of our life. The quality of our sleep, the food we eat,  and the level of stress are all things that are within our control to boost our immune system. You can read more about how to boost your immune system in this article. Here are recipes to boost your immune system

Breakfast Recipes To Boost Your Immune System

Breakfast recipes are as simple as eating fruit smoothies, fruit salad, or fruit juices
Here are several other ideas.

#1. Blueberry smoothie,

2 servings

• ½ cup of plain kefir (you can replace it with yogurt)
• 1 cup of blueberries
• ½ cup of plain yogurt
• ½ cup of other berries (strawberries, blackberries,  raspberries, etc.)
• 4–6ice cubes
• 1 tablespoon of sunflower seeds
• 1 Brazil nut, slice (this is optional)

Place all the ingredients in the blend except for the ice cubes. Pulse several times, then add one ice cube at a time, pulsing several times in between. Blend the smoothie until smooth and serve.

#2. Berry Parfait

1 serving

• ½ cup of plain yogurt
• 1 teaspoon of honey
• ½ teaspoon of ground cinnamon
• ½ cup of blueberries
• ½ cup of blackberries
• 1 tablespoon of sunflower seeds

In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top. Add the berries and seeds. Enjoy!

Lunch Recipes To Boost Your Immune System

#1. Sunflower Seed Salad

2 servings

• 1 cup of broccoli, cut
• ½ cup of sunflower seeds
• 2 carrots, julienne
• 1 red Bell pepper, diced
• 1 cucumber, diced
• 6 cups of spinach
• 2/3 cup of olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• 1 teaspoon of Dijon mustard
• 1 tablespoon of honey

Salad: Mix all the ingredients in a giant bowl And serve with dressing.
Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for about 1 minute. Serve on the salad.

#2. Lentil Stew

This delicious lentil recipe is going to get you back on your feet in no time if you are feeling a bit sick. It’s also a good recipe to help reduce inflammation in your body.

4 servings

• 1 tbsp of coconut oil
• 1 onion, diced
• 3 garlic cloves, minced
• ½ cup of celery, diced
• 2 carrots, diced
• 1 tablespoon of ginger, minced
• 1 teaspoon of turmeric
• 1 teaspoon of curry powder
• ½ teaspoon of cumin powder (or seeds)
• 2 ½ cups of vegetable stock
• 1 cup of green lentils
• Salt and pepper to taste (optional)

In a Dutch oven or large pot, sauté onions, garlic, celery, carrots, and ginger in the coconut oil over medium heat for 4 minutes (or until onions are soft). Then add the turmeric, curry, and cumin. Stir constantly and sauté for 2 minutes. Add the vegetable stock and lentils. Bring to a boil. Cover, reduce heat & simmer for 45 minutes (you can simmer less or more until lentils are soft). In the end, you can add the salt and pepper to taste (optional).

Dinner Recipes To Boost Your Immune System

#1. Salmon Kabob

This delicious recipe is perfect to practice mindfulness eating

4 servings

• ¼ cup of olive oil
• Juice of 1 lime
• Zest of 1 lime
• 2 garlic cloves, minced
• 2 tablespoons of fresh parsley
• 2 tablespoons of fresh oregano
• A pinch of salt
• ¾ lbs salmon, cut in 11/2 in cubes
• 8 skewers (if wood, soak in water for a minimum of 30 seconds before use)

Preheat the oven to 375 F. Mix in a large bowl, all the ingredients except the salmon. Then add the salmon and marinate in the refrigerator for 10 minutes. Once completed, place the salmon on the skewers and place the salmon skewers on a broiler pan. Bake for 10 minutes, turn the skewers halfway and bake for another 10 minutes. Serve with your favorite vegetables like steamed broccoli or sweet potatoes and rice.

#2. Lemon Baked Chicken

A simple recipe for a busy day!

4 servings

• Juice of 2 lemons
• 2 tablespoons of olive oil
• 2 tablespoons of pepper (or lemon pepper)
• ½ teaspoon of turmeric
• ½ teaspoon of salt
• 6–8 chicken thighs, boneless and skinless

Preheat the oven at 350 F. Mix in a large bowl, all ingredients except chicken. Then dip the chicken in the marinade and place on a lightly oiled baking sheet. Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the chicken is fully cooked. Serve with your favorite vegetable and rice.

Snacks Recipes To Boost Your Immune System

Snacks can be as easy as fruit, nuts, or vegetables. Also, you can try some of our favorite snack recipes below.

1#. Trail Mix

4 servings

• 2–4Brazil nuts
• 1 cup of almonds
• 1 cup of sunflower seeds
• ½ cup of dried dates (no sugar added)
• ½ cup of raisins
• ½ cup of dried berries (blueberries, goji, or strawberries)

Mix and divide in 4 servings

2#. Curried Chickpeas

Chickpeas are an excellent source of zinc. A cup can give you 25% of your daily intake recommendation.

4 servings
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 tablespoon of olive oil
• 2 teaspoons of curry
• 1 teaspoon of cumin
• 1 teaspoon of turmeric
• 1 teaspoon of salt

Preheat the oven at 400 F. Mix the oil in a medium bowl, with all the spices. Add the chickpeas and stir until well coated. Place the chickpeas on a baking sheet and bake for 40 minutes (watch once they turn golden, they are ready). Serve immediately for maximum crispiness!

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Recipes To Boost Your Immune System

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