7 Delicious Recipes To Help Support Your Immune System

mbg Contributor By Leah Vanderveldt
mbg Contributor
Leah Vanderveldt is an author living in Brooklyn, New York. She received her bachelor’s in communications and media from Fordham University, and is certified in culinary nutrition from the Natural Gourmet Institute. She is the author of two cookbooks: The New Nourishing and The New Porridge.
Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Stocksy

Stand up to cold season like a boss with these restorative and nutritious meals packed with immune-supporting vitamins, minerals, and antioxidants. A lot of these foods are common flavor boosters like garlic, ginger, and mushrooms (along with a few wild cards like kimchee and miso), making eating your way to good health this winter easy, affordable, and tasty.

Lentil Dahl

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Delicious Everday

Anti-inflammatory turmeric and ginger add both flavor and immunity action to this cozy lentil stew. The curcumin in turmeric may help fight certain viruses, and gingerol in ginger is a potent anti-inflammatory.

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Miso Mushroom Ramen

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Alle Weil

This delicious miso mushroom ramen is the perfect meal when you're not feeling 100%. Mushrooms contain beta-glucan, which can lower your inflammatory response and kick your immune system into high gear. Miso is rich in probiotics, which contain friendly bacteria that can have a powerful impact on your immunity.

Braised Coconut Spinach + Chickpeas With Lemon

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Faith Durand via The Kitchn

This coconut spinach and chickpeas dish offers a big hit of vitamin C from the dark leafy greens and lemon, plus tons of vitamin A from the sweet potato, along with garlic, ginger, and ghee, which may reduce inflammation due to its butyric acid content.

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Grounding Winter Salad

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Evi Abeler

Leafy greens like kale and in-season root vegetables pack fiber, vitamins, and minerals into this grounding winter salad. Plus, this salad comes with a meditation to keep you calm and grounded—and banishing stress is a key component of staying your healthiest.

Chicken Soup

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Lexi's Clean Kitchen

Your grandma's advice about chicken soup is actually true. Gut-healing bone broth, garlic, and veggies make this soup a soothing meal for when you're feeling depleted. Research found that particular anti-inflammatory properties and amino acids in chicken soup can help reduce symptoms of respiratory infections.

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Ginger Peanut Stew

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Homespun Capers

Ginger and turmeric strike again with their anti-inflammatory and cold-preventing powers in this rich ginger peanut stew, while cilantro (or coriander) can help remove heavy metals from the body.

Kimchee Fried Rice

Say Goodbye To ThiatWith These Immunity-Boosting Dinners

Photo by Feasting at Home

Fermented kimchee adds big flavor and a hearty dose of probiotics to this fried rice, which will send your gut (and by extension, your immune system) some serious love.

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