Discover delicious immune-boosting recipes for health that are packed with vitamins, minerals, and nutrients. These delights help you stay healthy all year round!
Looking for some immune-boosting recipes to take your germ-fighting powers to the next level? You’re in the right place! We’ve got five incredible recipes created by a naturopathic doctor who is also a nutritionist—I’m talking about IMA Senior Fellow Dr. Kristina Carman, the brilliant mind behind this guide and many of the guides you’ll find here. Whether you’re battling the common cold, looking for a nourishing meal to keep your body strong, or simply love delicious food, these recipes are here to support your health.
Each recipe in this guide is packed with antioxidants, immune-boosting nutrients, and bold flavors. So, grab your apron, because we’re about to level up your immune system—one dish at a time!
Why Food Matters for Immune Health
What you eat matters. A diet rich in vitamin C, antioxidants, and anti-inflammatory foods helps your body build a stronger defense against illnesses. Ingredients like broccoli, turmeric, and fermented foods such as kimchi play a critical role in supporting your immune function and overall health.
By using immune-boosting recipes, you’re giving your body the tools it needs to thrive. Let’s dive into these amazing dishes!
Immune-Boosting Recipes by Dr. Kristina Carman
1. Sesame Ginger Broccoli
- Prep Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
Looking for a quick and delicious way to pack your meal with vitamin C and antioxidant properties? This Sesame Ginger Broccoli is a simple yet powerful dish to help boost immunity. With the zing of fresh ginger and the crunch of broccoli, it’s as nutritious as it is tasty.
Ingredients:
- 6 cups broccoli florets, chopped and steamed
- 1 Tbsp sesame oil
- 1 tsp grated fresh ginger
- 2 tsp soy sauce
- 2 tsp sesame seeds
Instructions:
- Rinse and chop broccoli into small pieces. Steam until bright green.
- Heat sesame oil in a large pan. Add grated ginger and soy sauce, cooking until fragrant.
- Toss steamed broccoli in the pan, cooking for 3-5 minutes. Adjust seasoning as needed.
- Sprinkle with sesame seeds and serve warm.
2. Green Smoothie
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 serving
Start your day with a nutrient-packed smoothie that’s rich in vitamin C, antioxidants, and immune-supportive ingredients like kale and avocado. This creamy green drink is perfect for when you’re short on time but still want a powerful health boost.
Ingredients:
- 1 cup romaine lettuce, chopped
- 1/2 cup pineapple, chopped
- 1 Tbsp fresh ginger, chopped
- 1 cup cucumber, peeled and chopped
- 2 kiwis, peeled and chopped
- 1/4 avocado
- 2 cups water
- Stevia to taste
Instructions:
- Prep all ingredients by chopping them into manageable pieces.
- Combine everything in a blender and blend until smooth. Add water as needed to adjust consistency.
- Pour into a glass and enjoy immediately.
3. Avocado Lime Salmon
- Prep Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
This dish combines the richness of omega-3 fatty acids from salmon with the creaminess of avocado and the zing of lime. It’s not just delicious—it’s also a nutritional powerhouse that supports immune function and overall health.
Ingredients:
- 1.5 lbs salmon fillet
- 1 clove garlic, minced
- 1 tsp olive oil
- Salt and pepper to taste
- 1 avocado, diced
- 4 Tbsp lime juice
- 4 Tbsp chopped cilantro
Instructions:
- Preheat oven to 400°F. Place salmon on a baking sheet, seasoning with garlic, olive oil, salt, and pepper.
- Bake for 10-12 minutes until salmon is flaky.
- In a small bowl, combine avocado, lime juice, and cilantro.
- Top salmon with avocado salsa and serve warm.
4. “No-Tuna” Chickpea Salad
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 4 servings
For a plant-based dish that’s high in protein and bursting with flavor, try this chickpea salad. Packed with probiotic veggies and crunchy textures, it’s a great lunch or snack that supports your gut and immune health.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 Tbsp tahini
- 1 tsp Dijon mustard
- 1 Tbsp maple syrup
- 1/4 cup red onion, diced
- 1/4 cup celery, diced
- 1/4 cup pickles, diced
- 1 Tbsp sunflower seeds
Instructions:
- In a mixing bowl, mash chickpeas with a fork or potato masher.
- Add tahini, mustard, syrup, onion, celery, pickles, and sunflower seeds. Mix thoroughly.
- Serve in lettuce cups or spread on whole-grain bread for a hearty sandwich.
5. Simple Bone Broth
- Prep Time: 15 minutes
- Total Time: 2 hours
- Yield: 8 servings
Bone broth is a classic immune-supportive recipe, rich in collagen and gut-healing nutrients that support the function of immune cells. This versatile broth can be sipped on its own or used as a base for soups and stews.
Ingredients:
- Bones from 2 chickens
- 4 peeled and chopped carrots
- 4 celery stalks, chopped
- 6 garlic cloves, halved
- 1 onion, chopped
- 1 bunch parsley
- 2 Tbsp apple cider vinegar
- 8+ cups water
Instructions:
- Place all ingredients in a large pot or slow cooker. Cover with water.
- Simmer on low heat for 2 hours, occasionally skimming off foam.
- Strain broth through a fine sieve and store in mason jars.
Try These Recipes Today
These recipes are just the beginning! Packed with nutrient-dense ingredients, bold flavors, and the expertise of Dr. Kristina Carman, they’re designed to make eating for your health both delicious and effective.
