Eating a nutrient-dense diet — one that’s filled with a variety of colorful produce, high-quality protein, supportive supplementation, and plenty of water — is key to building and maintaining a strong, resilient immune system. Try these whole-food recipes featuring ingredients with properties to give your immune health a boost.
Breakfast
Super Greens Shake
Shakes are the perfect place to sneak in neutral-tasting greens, such as spinach, which provides immune support with vitamins A and E, folate, and iron. Greens also offer micronutrients, minerals, and antioxidants, which are needed for optimal white-blood-cell power. Whenever possible, buy organic greens to avoid the potential negative effects of pesticides on your immune response.
Makes one serving
Prep time: 5 minutes
Ingredients
- 1 serving vanilla Life Time Protein Powder
- 1/2 small green apple
- 2 celery stalks, diced
- 1 lime, juiced
- 1 big handful of organic spinach
- 10 fresh mint leaves
- 1 cup unsweetened almond or coconut milk
Directions
- Blend and enjoy.
Lunch
Lemon-Garlic Farro With Roasted Vegetables
This medley offers a number of veggies, each with their own immune-supporting features. Choose shiitake, maitake, or reishi mushrooms, which offer immune-enhancing effects thanks to molecules called beta-glucans. Asparagus contains folate, a vitamin that’s involved in the replication of immune cells and is important for adaptive immunity. The bell peppers, tomatoes, and lemon all offer vitamin C, which supports the immune response and the production and function of white blood cells.
Makes four servings
Prep time: 10 minutes
Cook time: 40 minutes
Ingredients
- 1 cup mushrooms, chopped
- 1 bell pepper, chopped
- 1 bunch asparagus, chopped
- 12 oz. cherry tomatoes, halved
- 1/3 cup pine nuts
- 2 tbs. extra-virgin olive oil, plus extra to taste
- 1 ½ cups farro
- 2 tbs. fresh lemon juice
- 2 tsp. garlic powder
- Salt and pepper to taste
- 1/2 cup feta cheese
Directions
- Preheat the oven to 425 degrees F. On a large sheet pan lined with parchment paper, add the mushrooms, bell pepper, asparagus, tomatoes, and pine nuts. Drizzle with olive oil and mix until the veggies and nuts are covered. Spread the veggies in an even layer to avoid overlapping and roast for about 40 minutes.
- While the veggies are roasting, bring four cups of water to a boil. Once boiling, add in the farro, reduce the heat, cover, and let simmer for about 40 minutes, until the water has evaporated.
- In a small bowl, add the two tablespoons of olive oil, lemon juice, garlic powder, salt, and pepper. Whisk until all the ingredients are thoroughly mixed.
- Once the veggies are ready, remove from the oven and add to a large mixing bowl or sauté pan. Mix in the dressing and farro and top with feta cheese. Serve immediately.
Dinner
Lemon-Roasted Salmon and Broccoli
Wild-caught salmon is a source of protein, vitamins B6 and B12, vitamin D, and omega-3 fatty acids, all of which support your immune function. The garlic in the topping for both the salmon and broccoli is a powerful antimicrobial and antiviral. You’ll also get a boost of vitamin C from the lemon juice and side of broccoli — a source itself of vitamin E, which can aid in your body’s response to infection.
Makes four servings
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
For the salmon:
- 4 salmon fillets, skin removed
- 2 tbs. unsalted butter, melted
- 2 tbs. parsley, chopped
- 2 tbs. rosemary, chopped
- 2 cloves garlic, minced
- 2 tbs. fresh lemon juice
- 1/4 tsp. black pepper
- 1/4 tsp. red pepper flakes
- 1/2 tsp. salt
For the broccoli:
- 5 lbs. broccoli florets
- 2 tbs. coconut oil, melted
- 3 cloves garlic, minced
- Salt to taste
Directions
- Preheat the oven to 400 degrees F. Line two baking sheets with parchment paper.
- In a bowl, toss the broccoli with the coconut oil and garlic. Spread evenly on one of the baking sheets and salt to taste. Bake for 5 minutes.
- Brush the melted butter on the salmon fillets and place on the other baking sheet.
- In a small bowl, mix the remaining salmon ingredients together. Spread over the fillets.
- Add the salmon to the oven with the broccoli and bake both for 15 minutes, or until the salmon is just cooked through. It should flake easily with fork.
