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Immune Boosting Recipes

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June 23, 2020 | Published by


Roasted Japanese Sweet Potatoes

roasted japanese sweet potatoes with salt

Health benefits

These purple skinned starchy vegetables, also known as satsuma-imo, are similar to regular sweet potatoes and are high in antioxidants.1 Additionally, one Japanese sweet potatoe serving contains 202% of your recommended daily allowance of vitamin A and 30% of your vitamin C, both of which are crucial to your immune system.2

 

 

 Ingredients

  • 4 Japanese sweet potatoes, scrubbed
  • Extra-virgin olive oil, for drizzling
  • Sea salt and freshly ground pepper, for serving

Instructions

Preheat oven to 400 degrees. Prick sweet potatoes all over with a fork and arrange on a parchment-lined baking sheet. Roast until very tender, about 1 hour, depending on size. Split open, drizzle with olive oil, and season with salt and pepper; serve.

Garlic broccoli

Roasted broccoli on black plate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Health benefits

In addition to being delicious, garlic contains organo-sulfur compounds, which boost the number of detoxification enzymes. It also increases levels of glutathione and sulfur, so the enzymes have adequate tools to work optimally.3

Broccoli contains a chemical called sulforaphane which switches on a group of antioxidant genes and enzymes in certain immune cells, which then combat the damaging effects of molecules known as free radicals that can injure cells and lead to disease.4

Ingredients

  • 13 cups fresh broccoli florets (about 2-1/2 pounds)
  • 3 tablespoons olive oil
  • 5 garlic cloves, minced
  • 1 tsp apple cider vinegar
  • 1/4 teaspoon salt

Instructions

In a Dutch oven or casserole dish, bring 1/2 in. of water to a boil. Add broccoli then cover and cook for 3-5 minutes or until crisp-tender. Drain the broccoli. Mix remaining ingredients and toss with broccoli.

Ginger ChickenGinger Chicken in black bowl

Ginger is a Southeast Asian root that is often used to spice foods. It also contains gingerol, which has strong anti-inflammatory and antioxidant properties.5 Additionally, ginger assists in the immune system’s abilities to perform optimally by boosting it when it is underactive or suppressing it when it is overactive.6

Ingredients

  • three-inch piece fresh ginger, peeled and cut into 1/8-inch-thick matchsticks (1/2 cup)
  • 2 tablespoons canola oil
  • 1 1/2 pounds boneless, skinless chicken breasts, cut into 1 1/2-inch chunks
  • 1 large onion, thinly sliced
  • 2 cloves garlic, minced
  • 1/4 cup soy sauce
  • 2 tablespoons white vinegar
  • 2 tablespoons sugar
  • 1/2 cup sliced scallions
  • A few sprigs of cilantro

Instructions

Soak ginger in cold water 10 minutes then drain. Heat oil in a skillet over high heat; brown chicken in two batches, about 6 to 8 minutes. Set the chicken aside.

In same skillet over medium heat, cook ginger, onion, and garlic, stirring until browned, about 8 to 10 minutes. Add soy sauce, vinegar, and sugar; cook over high heat until thick, about 3 to 4 minutes. Add chicken and stir to warm. Remove from heat, stir in scallions, and top generously with cilantro.

Curried Squash Soup

two bowls of squash soup

Health benefits

Curry

Turmeric has been used as an herbal option for many types of ailments, especially indigestion, sores, and cold infections, for thousands of years. In the early 1970’s researchers discovered that turmeric carries an ample supply of curcuminoids, such as curcumin, which showed anti-inflammatory and antioxidant qualities.7

Cilantro

Cilantro has been effectively used to help eliminate heavy metals and other toxic agents from the body. The chemical compounds in cilantro bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro’s chemical compounds then aid to transport these destructive substances out of the body through evacuation.8

Squash

A single cup of cooked butternut squash provides around 300% of your body’s vitamin A requirements. The same amount also provides more than half of your daily vitamin C requirements as well, plus a substantial amount of vitamin E—which guards immune cells from free radicals and may boost construction of bacteria-busting white blood cells.9

Ingredients

  • 2 small to medium butternut squash, peeled, de-seeded, and cut into 1-inch chunks
  • salt & pepper
  • olive oil
  • 3-5 cups hot chicken or vegetable stock (depending on whether you like your soup thick or thin)
  • 3 tablespoons red curry paste
  • 1 cup coconut milk
  • 1 teaspoon salt
  • 1 lime, cut into wedges for serving
  • chopped cilantro, for garnish
  • red chilies, for garnish (optional)

For the curry butter croutons:

  • loaf crusty bread, such as sourdough
  • 4 tablespoons butter, at room temperature
  • 1 tablespoon red curry paste
  • 1 tablespoon honey

Instructions

Preheat your oven to 400 degrees F. Spread the cut butternut squash on a sheet pan lined with parchment paper, season with salt, pepper, and a strong drizzle of olive oil. Roast the squash at 400 degrees for 50 minutes, or until the squash is tender and lightly crispy on the edges.

Add the squash, curry paste, coconut milk, salt and half the broth to a blender and blend until smooth. As you’re blending, you can add more chicken broth until you reach the fill line. Pour into a warm pot or soup crock for warming and serving. If you desire a thinner soup, stir in the remainder of your stock.

To make the curry butter croutons, cut the crusty bread into thick slices. Combine the softened butter, red curry paste, and honey in a small bowl and mix until thoroughly combined. Spread the mixture on the bread slices and bake in an oven or toaster oven set to 425 degrees F.

Bake until light golden brown, flipping the toasts once halfway through to ensure both sides are evenly toasted. Cut the bread into croutons and serve over the soup. Garnish with cilantro, lime wedges, and a sprinkling of red chilies (optional).

References:

  1. Aleksic, Ana. 4 Health Benefits of Japanese Sweet Potato + Nutrition. SelfHacked. https://selfhacked.com/blog/japanese-sweet-potato/
  2. Japanese Sweet Potatoes. VineVera Cosmetics. http://vineveracosmetics.com/tag/japanese-sweet-potatoes-benefits/
  3. Why Garlic Is A Powerful Detoxification Superhero. Natural Grocers. https://www.naturalgrocers.com/article/why-garlic-powerful-detoxification-superhero
  4. Broccoli May Help Boost Aging Immune System. Science Daily. https://www.sciencedaily.com/releases/2008/03/080306133919.htm
  5. The Amazing Properties of Ginger. Inflammation Lab. https://inflammationlab.com/blog/2019/04/17/this-is-how-ginger-helps-your-body/
  6. Ginger for Immunity. Supplements in Review. https://supplementsinreview.com/immune/ginger-immune/
  7. Turmeric for Joint Health. Supplements in Review. https://supplementsinreview.com/joints/turmeric-joints/
  8. Jorgustin, K. 7 Spices To Boost Your Immune System For The Winter. Bio Prepper. https://www.bioprepper.com/2013/10/18/7-spices-to-boost-your-immune-system-for-the-winter/
  9. How does butternut squash support my immune system? Sharecare. https://www.sharecare.com/health/immune-lymphatic-system-health/butternut-squash-support-immune-system

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