Discover delicious immune-boosting recipes for health that are packed with vitamins, minerals, and nutrients. These delights help you stay healthy all year round!

immune boosting recipes

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!

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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:

  1. Rinse and chop broccoli into small pieces. Steam until bright green.
  2. Heat sesame oil in a large pan. Add grated ginger and soy sauce, cooking until fragrant.
  3. Toss steamed broccoli in the pan, cooking for 3-5 minutes. Adjust seasoning as needed.
  4. 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:

  1. Prep all ingredients by chopping them into manageable pieces.
  2. Combine everything in a blender and blend until smooth. Add water as needed to adjust consistency.
  3. 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:

  1. Preheat oven to 400°F. Place salmon on a baking sheet, seasoning with garlic, olive oil, salt, and pepper.
  2. Bake for 10-12 minutes until salmon is flaky.
  3. In a small bowl, combine avocado, lime juice, and cilantro.
  4. Top salmon with avocado salsa and serve warm.
healthy eating can be delicious

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:

  1. In a mixing bowl, mash chickpeas with a fork or potato masher.
  2. Add tahini, mustard, syrup, onion, celery, pickles, and sunflower seeds. Mix thoroughly.
  3. 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:

  1. Place all ingredients in a large pot or slow cooker. Cover with water.
  2. Simmer on low heat for 2 hours, occasionally skimming off foam.
  3. 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.

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