Immune-strengthening Food and Recipes

The alarming spread of COVID-19 led many seeking to “boost” their immune system as a defense to the illness. While we definitely need our bodies’ defenses to be as strong as possible, our immune systems cannot technically be boosted. 

Our immune system is an intricate network of units that act together to combat bacteria, viruses and other “invaders.” Since it is not one single unit, it cannot boosted. It can, however, be strengthened and supported with good nutrition and lifestyle habits like regularly exercising, getting enough sleep, and managing stress. 

When it comes to getting good nutrition to support your immune system, think of variety and balance. Dietician Lisa Valente advises us to consider the following foods:

1. Vitamin C-rich foods: peppers, oranges, strawberries, broccoli, pineapple
2. Vitamin D-rich foods: milk, yogurt, some fish, fortified foods
3. Zinc-rich foods: beans, nuts, seeds, meat, fish
4. Protein-rich foods: eggs, yogurt, meat, beans, fish, cheese
5. Prebiotic (high fiber) and Probiotic ffermented) foods: vegetables, fruits, whole grains, yogurt, sauerkraut and kimchi

Here are 3 workweek-friendly recipes for healthy eating to strength our immunity.

[Recipe 1: Strawberry-Balsamic Arugula Salad]

Ingredients

• 2 cups baby arugula
• ½ cup shredded cooked chicken breast
• ½ cup fresh strawberries, sliced
• ½ cup chopped Granny Smith apple
• 2 tablespoons light balsamic vinaigrette salad dressing
• 2 tablespoons toasted walnut pieces
• 1 tablespoon crumbled feta cheese

Directions:

In a medium bowl combine arugula, chicken, strawberries and apple. Drizzle with dressing. Sprinkle with walnuts and cheese.

[Recipe 2: Muffin Tin Omelets]

Ingredients

• 2 tablespoons extra-virgin olive oil
• ¾ diced onion
• ¼ teaspoon salt
• 1 medium red bell pepper, diced
• 8 large eggs
• 1/2 cup skim milk
• ½ teaspoon ground pepper
• 2 cups chopped fresh spinach

Directions

1. Preheat oven to 325 degrees and spray muffin tin with cooking spray.
2. Heat oil in a large skillet over medium heat. Add onion and 1/8 teaspoon salt; cook, stirring, until starting to soften, about 3 minutes. Add bell pepper; cook, stirring, until the vegetables are tender and starting to brown, 4 to 5 minutes more. Remove from heat and let cool for 5 minutes.
3. Whisk eggs, milk, pepper and the remaining 1/8 teaspoon salt in a large bowl. Stir in spinach, olives and the vegetable mixture. Divide among the prepared muffin cups.
4. Bake until firm to the touch, about 25 minutes. Let stand for 5 minutes before removing from the tin. 

[Recipe 3: DeFLAME Yo Self Soup]

• 1 tablespoon extra-virgin olive oil
• 2 cups chopped butternut squash
• 1 cup chopped onion
• ¾ cup sliced parsnips
• 3 teaspoons finely chopped garlic
• 1 ½ teaspoons finely chopped fresh ginger
• 1 teaspoon ground turmeric
• ½ teaspoon ground cumin
• ½ teaspoon salt
• 6 cups low-sodium vegetable broth
• 1 (15 ounce) can stewed tomatoes
• 3 cups stemmed and chopped rainbow chard
• 1 (15 ounce) can unsalted chickpeas, rinsed
• 1 tablespoon cider vinegar
• 1 tablespoon chopped fresh parsley

Directions:

1. Heat oil in a large heavy pot over medium-high heat. Add squash, onion and parsnips; cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, ginger, turmeric, cumin and salt; cook, stirring constantly, until fragrant, about 1 minute.
2. Add broth and tomatoes; bring to a boil. Reduce heat to medium; simmer until the vegetables are tender, 8 to 10 minutes. Add chard and chickpeas; cook, stirring occasionally, until the chard is bright green and starting to soften, about 2 minutes.
3. Remove from heat; stir in vinegar. Sprinkle with parsley and serve immediately. 

Need more quick, easy and clean recipes? 

Check out our Desk to Dinner Table eCookBook...

https://www.fit2order.com/desk-to-dinner-table-ebook 

SOURCES

1. University of Maryland Medical System Website. Boost the immune system. (2020). Accessed December 28, 2020. https://www.umms.org/coronavirus/what-to-know/managing-medical-conditions/healthy-habits/boost-immune-system
2. Valente, L. Are there foods that can help boost your immunity? Here’s what a dietian says. Eating Well Website. (Apr 2020). Accessed December 28, 2020. http://www.eatingwell.com/article/7805547/are-there-foods-that-can-help-boost-your-immunity-heres-what-a-dietitian-says/
3. Valente, L. Eating Well’s top 10 health and wellness trends for 2021. Eating Well. (Dec. 2020) Accessed December 28, 2020. http://www.eatingwell.com/article/7881336/eatingwells-top-10-health-and-wellness-trends-for-2021/