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Immune Boosting Cooking Recipes

A table featuring healthy food like avocado, lemons, kiwi, peppers, blueberries

During this social distancing period, cooking has definitely given many a creative outlet! Some of us are definitely not good cooks or very experienced cooks, but you can take these weeks at home to hone in on your culinary skills. While it is crucial right now to try to keep our bodies as healthy as possible, place an emphasis on using immune boosting ingredients! Keep reading to find out some suggested ingredients and meals!

 

 

Trying to go to the grocery store as infrequently as possible right now (I try to stretch out visits to every week and a half) means creating a meal prep in advance! Try to cook meals with differing flavor profiles, but that include similar ingredients! Glenwood buildings also have a Neighbor to Neighbor List. If you are a Glenwood resident looking to assist neighbors like elderly or immune compromised with trips to the grocery store please contact your doorman to be added to your buildings list.

 

Citrus fruits cut in half and apples on a tray

Some foods that boost your immune system are:

Citrus fruits -vitamin C!

Broccoli -vitamin A, C, E!

Garlic – antioxidant!

Ginger- has been used as a homeopathic remedy to help aid flu recovery for years!

Spinach – vitamin A, K C, folate, magnesium, iron, B12! 

Green tea -antioxidants! 

Mushrooms- vitamin B!

Açaí- high antioxidants!

Yogurt- probiotic and vitamin D!

Sweet Potatoes- vitamin B, C and calcium!

Red Peppers- high in vitamin C!

Onions- vitamin C, B, potassium, and antioxidants!

 

Keeping the above list in mind, we have mapped out some meal options to consider! This was my meal plan this past weekend.

 

 

Açaí bowl with banana, coconut and chia seed toppings

Friday

Breakfast:

Açaí bowl

  •  The base is made in a blender with frozen açaí berries, almond butter, almond milk or coconut water, spinach, and frozen bananas. It is okay if you don’t have frozen fruit on hand- but using frozen fruit makes the consistency thicker. Once blended, pour into a bowl and top with whatever ingredients speak to you! I like to add granola, a dollop of almond butter, chia seeds, orange slices, and strawberry slices.

Lunch:

Immune Boosting Brown Rice Bowl

  • If you don’t want to have carbs- you can substitute the brown rice for cauliflower rice! (or skip the rice all together) It is all about the immune boosting ingredients you add into your bowl, I went with mushrooms, onions and garlic
  • In a pot cook your choice of rice.
  • In a frying pan, sprinkle a little olive oil and 2 chopped garlic cloves. A minute later, add in sweet onions. When the onions begin to turn golden, add in your mushrooms! Sprinkle with a pinch of salt and pepper and sauté until your mushrooms are soft.
  • Combine your rice and sauté pan into a bowl and enjoy!

Dinner: 

Immune Boosting Stir Fry and Tofu/Chicken/Beef

  • In a frying pan, add olive oil, salt and pepper, spinach, garlic, red peppers, mushrooms, onion, broccoli, zucchini and carrots. Drizzle in soy sauce and a drop of sesame seed oil.
  • In a second pan cook your tofu, chicken, or beef
  • You are left with a tasty, immune boosting dinner that you are sure to love!

 

Ingredients for green tea on a wooden table

Saturday

Breakfast:

Yogurt With Honey And Green Tea

  • This is a simple breakfast that includes a probiotic and antioxidants! Plus, LOCAL honey helps with allergies.

 

Lunch:

Egg Omelet

  • I use egg whites and add spinach, mushrooms, goat cheese, onions and add Sriracha. This meal is a great way to get in a ton of immune boosting vitamins!

 

Dinner:

Lemon Chicken

  • For dinner, try to cook a lemon chicken! If you don’t want to roast an entire chicken, you can marinate your chicken breast in a container with lemon juice and slices, olive oil, garlic, a pinch of salt and pepper. Once the chicken is ready, I like to slice up some orange or grapefruit slices to put on my plate! It’s a great citrus dish high in vitamin C!

 

Spaghetti squash in a white bowl

Sunday

Breakfast:

A Berry Veggie Smoothie!

  • If you don’t like the “green smoothie” taste, there is a way to mask the flavor of veggies you want to incorporate into your smoothie! Choose your base, I prefer unsweetened almond milk. Then, I add in a handful of frozen strawberries and a cup of frozen bananas. I put a spoonful of almond butter and a squirt of honey. I also add a handful of spinach (you really don’t taste it!)

 

Lunch:

Avocado Toast

  • I find that bread is hard to come across in the super markets, so I haven’t been picky with my bread choice as long as its not white bread! On my toast I add half an avocado, squeeze lemon, add a dash of salt and pepper and chop up red peppers to put on my toast! I also add a fried egg on top with red crushed pepper flakes. This lunch is healthy, immune boosting and filling!

Dinner:

Spaghetti Squash

  • On Sundays for dinner, I like something Italian! So, I tried to satisfy this craving with a roasted spaghetti squash topped with tomato sauce and chopped garlic! (Not socializing means loading up on the garlic is okay!) You may actually feel like you are eating pasta-it is that good!
  • If you haven’t had spaghetti squash before, it is incredibly simple to make! Cut the spaghetti squash length wise and scoop out the seeds. Lightly drizzle the inside of the squash with olive oil and a small pinch of salt and pepper. Place the two halves faced down on a baking pan. Cook the squash for 30-40 minutes (depending on your oven) at 400F.

 

 

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