instant pot spring vegetable soup

10 Simple Recipes To Boost Your Immune System

Make a plan to eat immune-boosting foods this season, and you will be able to stay healthy even when everyone else is sick. These 10 Simple Recipes To Boost Your Immune System are your best tools for health!

instant pot spring vegetable soup

One of the most empowering things you can do for yourself is to learn how to use food as medicine. By adding the right foods into your diet, you can boost your immune system enough to keep yourself healthy even when everyone around you is sick.

This is so important.

Really. Think about it. It’s cold and flu season and you feel great. You feel well enough to take care of your loved ones. You are strong enough not to have to worry about all of the sneezing and coughing going on around you.

You can get on a plane without worrying about all of the germs.

And it’s all because you have been eating correctly.

I’m not talking about a diet. I’m not talking about sacrifice. I’m talking about eating delicious, simple foods. But the right foods. Immune boosting foods.

Scroll down for my favorite 10 simple recipes to boost your immune system.

boost your immune system

And, if you’re not a cook, don’t worry about it, I’ve got you covered. I will walk you through these recipes if that’s what you need. If you eat the right foods and herbs for your unique body and circumstances, you can keep yourself healthy and youthful. All you need is the correct information. And I’m here to give it to you. I really want you to see how simple it is to boost your immune system with food and herbs, so download my free Boost Your Immune System ebook.

If you make any of these 10 simple recipes to boost your immune system, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make something, be sure to take a photo and tag me and post it on Instagram.

Here Are My Favorite 10 Simple Recipes To Boost Your Immune System

1. Dairy Free Creamy Cauliflower Bone Broth Soup

paleo cauliflower bone broth soup

We’ve all heard that chicken soup is good for you when you are sick. This is not just an old wive’s tale — chicken soup really does help boost your immune system. (Keep scrolling… there’s a great healing chicken soup recipe coming up…). But, did you know that you can make any soup an immune boosting powerhouse by making it with bone broth instead of traditional stock or broth? It’s really an awesome trick — just add one of the deliciously simple ready to eat bone broth products to your favorite soup recipe and you will help yourself to stay healthy.

This recipe for Dairy Free Creamy Cauliflower Bone Broth Soup is so easy and so delicious, it will be hard to believe that you are healing yourself.

Bone broth contains important minerals in an easily absorbable form. Your gut and your body soak up these minerals like a sponge. It’s good for respiratory ailments, joint pain, digestive health, and it will boost your immune system.

This recipe also contains both garlic and onions — two immune boosting stars.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Onions are great for your immune system; they are a natural antihistamine. In the winter, I eat lots and lots of onions… I guess I should feel sorry for the people close to me! Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

2. Blueberry Orange Chia Pudding

blueberry orange chia pudding

If you haven’t yet tried chia pudding… why not? It’s so easy to make and this Blueberry Orange Chia Pudding will boost your immune system. It takes about 2 minutes to make a batch, then you just store it in the fridge, and when you wake up the morning, you have an awesome healing breakfast waiting for you.

This chia pudding contains some really great immune boosting ingredients, like oranges and baobab powder

Oranges will help boost your levels of vitamins A, B and C. In Chinese medicine, oranges have been used for many years to help coughs, colds and anorexia. Lately, oranges have been widely touted for their ability to help heal colon cancer. I peel my oranges and lay the rinds in the sun to dry, and save them for tea or for cooking because the orange rinds are an actual Chinese herb. I dry out the peels of oranges, tangerines, clementines… whatever I have. Dried tangerine peel, or chen pi”, as it’s known in Chinese medicine, is one of the greatest and most easily accessible herbs around. It’s especially good for digestive issues like abdominal discomfort, distention, fullness, bloating, belching, and nausea. It’s also great if you have a cough with a heavy or stuffy chest.

Baobab is a superfood that is a powder made from an African fruit. This amazing superfood has tons of vitamin C to boost your immune system and it’s great for energy. Sometimes I put some in my water bottle to keep my hydrated throughout the day. It’s easy to put a scoop in anything for a pick-me-up.

3. Sweet And Spicy Chicken Drumsticks

sweet and spicy chicken drumsticks

Spicy food is great for your immune system. Hot peppers contain more vitamin C than any other vegetable and they are good at fighting off the common cold. Whenever I have a cold I eat lots of hot sauce. So, if you like spice, as I do, use a generous amount of whatever hot sauce you like in this recipe for Sweet And Spicy Chicken Drumsticks. Read the ingredients on the hot sauce label (as with any pre-made food) to make sure it meets your dietary requirements — there are so many hot sauces, wing sauces, and barbecue sauces out there that are gluten-free, paleo, etc. The main component of hot peppers is capsicum. Capsicum actually works with your body and mind to make you feel happy. It’s also good for reducing swelling and can relieve arthritic joint pain. If you have high blood pressure, check with your doctor before eating too many hot peppers because they can actually raise the blood pressure in some people.

4. Mushroom Superfood Iced Chocolate

mushroom superfood iced chocolate

First, let me tell you that this Mushroom Superfood Iced Chocolate does NOT taste like mushrooms. It tastes more like Yoo Hoo… it’s delicious.

Chaga mushrooms are a longevity superfood. I use a chaga mushroom extract powder that makes it easy to add this immune-system-boosting mushroom my drinks and recipes. There’s a lot of research being done on the power of chaga right now and it’s possible ability to help fight cancer. It’s also good for your intestinal system and it can help calm your nerves. (See the recipe for where to buy this amazing ingredient.)

In Eastern medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. This recipe used both coconut cream and coconut sugar.

5. Instant Pot Spring Vegetable Soup

instant pot spring vegetable soup

This Instant Pot Spring Vegetable Soup is really easy to make. It’s a dump and cook soup. So, no prep is involved except chopping some of the vegetables and herbs.  And, it’s vegan. And no stove is necessary.

This soup is reminiscent of an old fashioned minestrone, but it’s lighter. And instead of pasta, I used buckwheat groats, so it tastes and feels like there’s pasta in there, but it’s grain-free. Another thing I love about this simple soup is that it makes for awesome leftovers in the fridge all week. It contains several great immune boosting herbs…

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc…. I always keep several heads of garlic on hand in my kitchen. When I catch a cold, I blend up the cloves from a head of garlic along with some lemon, lime, and honey and I drink it… it knocks those germs to the curb!

Dill is considered a chemoprotective herb that can help neutralize some carcinogens and it’s also an antibacterial herb.

Basil has anti-viral and anti-bacterial capabilities. It also is good for settling your stomach, and it’s good at lessening the symptoms of the common cold and its accompanying cough. Basil is a spiritual herb — the scent actually calms you; you can boil some in a pot and let the aroma fill the air, you can just leave some around the house, you can toss a bunch in your bath water (I love to do this), or you can use an essential oil with basil to get some great calming effects.

6. Green Bean Fries

green bean fries

Any fry is a good fry. Well, in terms of taste anyway… But these Green Bean Fries will help boost your immune system.

The crispy coating is filled with immune boosting hemp seeds…

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

I add spicy pepper to the coating of the beans and in the dipping sauce…

Hot peppers contain more vitamin C than any other vegetable and they are good at fighting off the common cold. So, if you like spice, as I do, use a generous amount of whatever hot peppers you like. The main component of hot peppers is capsicum. Capsicum actually works with your body and mind to make you feel happy. It’s also good for reducing swelling and can relieve arthritic joint pain. If you have high blood pressure, check with your doctor before eating too many hot peppers because they can actually raise the blood pressure in some people. These green bean fries have chili powder, and chipotle chili powder in the coating and the dip is made with sriracha.

7. White Bean And Kale Soup

white bean and kale soup

This White Bean And Kale Soup is one of the most comforting and satisfying soups you will ever have.

It’s got lots of kale and onions in it — both are immune boosting ingredients.

Kale is everywhere these days. It is extremely nutritious, and because it to so popular you can find it already washed and prepared in lots of markets. Make sure you clean the kale leaves thoroughly and remove the center thick stems if they bother you (I don’t like to eat these think stems). This dark leafy green is a great source of fiber and calcium. It’s also rich in many minerals, including magnesium, iron and potassium. One serving contains 200% of the daily requirements of Vitamin C and 180% of Vitamin A.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. Onion is a superhero in the food world!

8. Vegetable Noodle Lo Mein

vegetable noodle lo mein

Scallions and ginger are two of the most powerful immune boosting ingredients around. This Vegetable Noodle Lo Mein contains lots of healthy veggies, meat if you wish, and lots of stay-healthy scallions and ginger.

Scallions are one of my favorite ingredients. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Ginger is also a Chinese herb (Sheng Jiang). It’s especially good during cold weather and also during seasonal changes. So, when winter is trying to turn into spring, and we (those of us on the east coast) get some of those cold, raw, damp days, ginger will make you feel better and will help boost your immune system. Ginger is also great for some digestive issues. Old folklore shows that ginger was rubbed on scalps to stop baldness. And, in some circles, a ginger paste is still rubbed on arthritic joints to stop pain (don’t try this at home unless you are diagnosed with a cold-condition by an acupuncturist).

9. Pumpkin Turmeric Latte

turmeric latte

Turmeric everything is what’s “in” right now. And, for good reason… it really is great for so many things, including boosting your immune system. And what would be more comforting on a cold day than a cup of this Pumpkin Turmeric Latte?

Turmeric is actually a Chinese herb (Jiang Huang). This herb can really help keep you healthy during the fall and winter. It is also great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Black pepper is also a Chinese herb (Hu Jiao). It’s used to control vomiting and diarrhea and is good for some stomach pains. This common herb also can help the body more easily absorb nutrients, and it is sometimes prescribed to lessen the symptoms of respiratory ailments. Be sure to use black pepper whenever you use turmeric, because it increases the body’s ability to absorb the turmeric.

10. Healing Slow Cooker Chicken Soup

healing slow cooker chicken soup

This is the piece de resistance. It’s the mother of all chicken soups. It’s true medicine. If there’s only one recipe you are going to make, it should be this recipe for Healing Slow Cooker Chicken Soup.

Grandma was right. Chicken soup does heal you. And this chicken soup has some healing and herbal additions that really take it to a higher immune boosting level — think: garlic, scallions, ginger…

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Ginger is also a Chinese herb (Sheng Jiang). It’s especially good during cold weather and also during seasonal changes. So, when winter is trying to turn into spring, and we (those of us on the east coast) get some of those cold, raw, damp days, ginger will make you feel better and will help boost your immune system. Old folklore shows that ginger was rubbed on scalps to stop baldness. And, in some circles, a ginger paste is still rubbed on arthritic joints to stop pain (don’t try this at home unless you are diagnosed with a cold-condition by an acupuncturist).

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