The dreaded cold and flu season is creeping closer and closer. Most of us have already starting to take preventive measures to keep our immune system running at full efficiency. Luckily, there are a lot of all-natural, immune-boosting ingredients we can start incorporating into our daily diet to give our bodies every advantage. And yes, there is an entire world of immune-boosting plant-based recipes out there to do this besides oranges!
These 17 recipes will cover your meals from morning to night, providing vitamins and minerals that will give your immune system the kick-in-the-pants it needs to stay functioning at 100%. Plus, they’re all plant-based! Give your body a much needed reset during the blah months of fall and winter, and you’ll be well on your way to staying healthy the rest of the year.
1. Immune Booster Orange Smoothie
A quick and easy way to pack a lot of nutrients into a meal is by turning it into a smoothie. That’s exactly why this version should be one of your go-to picks this cold and flu season. We all know oranges are loaded with vitamin C, but did you know sweet potatoes are, too? Add in a few other fruits and a dash of cinnamon for a delicious, immunity-boosting drink!
2. Immune Booster Turmeric Tea
The health benefits of turmeric are too numerous to list here, but one of the major ones is helping with inflammation. That will, in turn, help heal your immune system and keep it functioning at top capacity. This tea is light and delicious, full of warming spices to keep you energized all day long!
3. Roasted Mashed Sweet Potatoes
I don’t know about you, but I always have trouble coming up with sides for my meals (which is a big reason why I usually throw some grains, veggies, and protein in a bowl for most dinners, but I digress). These roasted mashed sweet potatoes, however, are a quick and easy side for any meal, and it’s a plant-based meal if you skip the butter. Plus, the chillier months are when these superfoods are in season!
4. Beluga Lentil and Farro Kale Salad
Experiment with some new ingredients with one of our favorite immune-boosting plant-based recipes! Lentils are a great source of healthy carbs and protein. When they’re paired with farro (an ancient grain) and kale, this salad becomes a powerhouse of vitamins and nutrients. Mushrooms are also a lesser-known food that bolsters the immune system, and this recipe has two varieties in it!
5. Amaranth Porridge with Earl Grey Poached Pears
Immune-boosting ingredients aren’t exclusively found in lunch and dinner meals–they can pop up in your breakfast, too! Another healthy, plant-based ancient grain, amaranth turns into a delicious porridge when cooked. Top it with citrusy earl grey pears and poaching sauce to create this nourishing breakfast. It’s a perfect way to start a chilly day.
6. Blueberry Chia Bowl with Warm Banana and Sesame Brittle
Chia pudding is delicious, but when you top it with warm banana and sesame brittle? Heaven. Packed with antioxidants, this bowl is loaded with every kind of vitamin and nutrient you need to keep your immune system happy and healthy. The results last long after you’re done eating! The ginger grated even adds an extra, immune-boosting bonus.
7. Nourish Buddha Bowl with Harissa Tahini Dressing
This bowl is designed to repair your body, so be sure to keep it handy during the worst parts of cold and flu season. Kale has a ton of vitamin K, and cabbage has plenty of vitamin C, both of which help bolster your immune system. The dressing even helps detox your liver, which can help flush the germs out faster! Put it all together and you have one of the best immune-boosting plant-based recipes.
8. Protein Packed Pumpkin Pie Yogurt Bowl
Reach for a coconut yogurt and make this incredible plant-based recipe. And, yes, pumpkin pie can be good for you! This yogurt bowl is packed with plenty of protein to keep you full, but also has the addition of the star ingredient: pumpkin! Pumpkin has plenty of vitamin C, and coconut yogurt is full of probiotics, which can help fight any kind of stomach flu germs that might be flying around.
9. Immune Boosting Carrot Ginger Soup
Carrots and ginger are both incredibly important for boosting your immune system. Have the best of both worlds by combining them into one delicious soup recipe! This simple dish is vegan, gluten-free, and it’s done in only 10 minutes—perfect for a healthy weekday lunch!
10. Immunity Booster Stir-Fry
Stir fry meals are some of the easiest and quickest to make, so do your body a favor and skip the takeout for this healthier (and more delicious) version! Spices like garlic help open up your sinuses if you’re fighting a head cold, and peppers are another great source of vitamin C. Serve over grains for a well-balanced meal!
11. The Ultimate Immune-Boosting Soup
So, what’s exactly in this soup that makes it one of the ultimate immune-boosting plant-based recipes? Garlic, mushrooms, turmeric, and kale, to name a few. You’ll also find so many more savory ingredients in this soup that combine to form a powerhouse of immune-boosting foods. Say goodbye to those winter colds for good!
12. Chia Seed Berry Yogurt Smoothie
This smoothie is jam-packed with superfoods! It just might be one of the healthiest smoothies on the planet. Loads of superfoods boost your immune health. Blend it up for a delicious start to your day!
13. Immunity Boosting Bok Choy Mushroom Barley Soup
Most people don’t know it, but mushrooms are great for boosting your immune system. So start incorporating them into your diet even more this time of year. Every ingredient in this soup has germ-fighting qualities, so don’t be surprised if this recipe keeps popping up in your weekly rotation!
14. Thai-Spiced Butternut Squash Soup
A delicious vegan soup, this is a classic dish with a Thai twist that will keep you warm and cozy during the chillest of nights this season. It’s spicy and tangy, with a hint of citrus to create a meal that’s when you want something comforting–quickly. Butternut squash has plenty of immune-boosting qualities, so don’t be intimidated by this uncommon ingredient!
15. Super Immune Smoothie
Blend up some deliciousness with this immune-boosting smoothie for an easy breakfast any day of the week. Lemon, orange, turmeric, and cinnamon will help you fight off the germs and keep everything running smoothly, even during the peak of cold and flu season. Get going with that vitamin C!
I know cold and flu season is terrible, but make it as easy on your body as possible with these 17 immune-boosting plant-based recipes. I can say that eating these ingredients really do help make it more manageable, and I have the story to prove it.
Usually, every year sometime between December and February, I get a horrible cold that turns into a sinus infection. Before I started eating natural ingredients, they were miserable. Now that I eat whole foods and make healthy choices, I get them far less. When I do get sick, it isn’t nearly as bad. Do your body a favor and start giving your immune system every advantage possible!
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