Recipes That Can Help Strengthen Your Immune System

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these powerful immune system boosters.

Recipes That Can Help Strengthen Your Immune System

Recipes That Can Help Strengthen Your Immune System

Our body should not only protect from cold and common infections but also it's necessary to take precautions against serious illness. As they say, Precaution is Better than Cure, it is better to follow it. 

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

No supplement will cure or prevent disease.

1 Carrot-Ginger Immune-Boosting Soup

Required Ingredients:- 

 1 tablespoon olive oil

 1 small yellow onion, diced

 16  baby carrots 

 2 tablespoons fresh ginger, peeled and chopped

 1 teaspoon salt

  low sodium vegetable stock 

Preparation Method:- 

1. Heat the oil in a stockpot over medium heat and sauté the onion for 4-5 minutes or until translucent.

2. Add the stock, ginger, carrots, and salt, bring the liquid to a boil, reduce to a simmer and cook for 15-20 minutes or until carrots are fork-tender.

3. Puree the soup using a hand blender or in a blender until creamy and smooth.

4. Serve topped with a dollop of yogurt, sour cream, or crème Fraiche.

2 Cinnamon Almonds

Make this delicious sweet and crunchy snack with cinnamon, monkfruit sweetener (or sugar) and roasted almonds. A healthy Paleo snack for your holiday party!

A sweet treat that also may help your immune system stay in top shape? Now that’s a win-win!


  • 2 cups raw almonds
  • 3 tablespoons honey
  • 2 tablespoons water
  • 2 teaspoons vegetable oil
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons sugar
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt


  • Preheat oven to 350 degrees and line a baking sheet lined with parchment paper or a Silpat. Roast the almonds for 10 minutes (stirring them once or twice while they are roasting so they don't burn), until richly browned. Let cool completely.
  • In a small bowl, mix together sugar, cinnamon, and salt. Set aside.
  • Add honey, water, oil and vanilla to a saucepan and boil over medium-high heat, whisking constantly. Add almonds and stir constantly until the nuts have absorbed most of the liquid, about 3 minutes. Add 1 1/2 tablespoons of sugar mixture and stir until sugar has caramelized, about 1-2 minutes. Remove from heat.
  • Immediately transfer almonds to the large bowl and sprinkle the remaining sugar mixture over the nuts. Toss to coat evenly. Spread the almonds in a single layer on parchment paper or a Silpat lined baking sheet and let them cool completely and the coating harden. If the almonds will stick to each other, place them in an airtight container or plastic bag and give it a shake.

    Notes: Store at room temperature in an airtight container or plastic bag.

3 Cucumber Yogurt Soup

Pureed cucumber and low-fat yogurt form the base of this refreshing chilled soup.


  • 4 large seedless cucumbers, divided (about 1 pound each)
  • 6 cups plain yogurt
  • 1 cup fresh dill, chopped
  • 2 cloves garlic minced
  • 2 teaspoon salt
  • 1 teaspoon pepper
  • lemon (optional)


  1. Peel two cucumbers and cut into chunks. Cut remaining two cucumbers into chunks, without peeling.
  2. Place in food processor and process until pureed. Transfer mixture to large bowl.
  3. Add yogurt, dill, garlic and seasoning; stir until blended. Chill until served. Top with diced cucumber, if desired.

4 Plant Based Sweet Potato Nachos

Craving nachos but want a healthier option? Try these fully loaded sweet potato nachos. Sweet potatoes give you plenty of fiber, good carbs and beta carotene and these delicious toppings will make these nachos a fan favorite!

  • 2 large sweet potatoes, sliced ¼ inch thick
  • 1 Tbsp. olive oil
  • 1 tsp. paprika
  • 1 tsp. garlic powder
  • salt and pepper, to taste
  • 1 cup canned black beans, rinsed
  • 1 cup shredded sharp cheddar cheese
  • ¼ cup chopped green onions
  • 1 avocado, diced or smashed
  • Greek yogurt or sour cream
  • Salsa
  1. Preheat oven to 425F and lightly spray a baking sheet with cooking spray.
  2. Wash and dry your sweet potatoes, then use a vegetable peeler to peel them. Slice them into ¼ inch rounds and place in a large bowl. Drizzle with olive oil, using your hands to ensure that each round is evenly coated. Season with paprika, garlic powder, and salt and pepper, tossing well.
  3. Place rounds in a single layer on your baking sheet. Bake for 40 minutes, turning them over halfway through to ensure they don't burn.
  4. Remove from oven and transfer rounds to a cast iron skillet or oven safe dish, allowing the edges to slightly overlap. Top with beans and cheese before returning to the oven for an additional 5 minutes, or until cheese is melted.
  5. Remove from oven and sprinkle with chopped green onions. Serve with avocado, Greek yogurt or sour cream, and salsa.

5 Garlic Sweet Potato Air Fries

For this recipe, just spritz a bit of vegetable oil on the chopped sweet potatoes and sprinkle with garlic powder and a dash of salt and black pepper.   Feel free to add other spices like my faves: smoked paprika, curry powder or just plain old turmeric – not only are they anti-inflammatory, but they are tasty!

The trick with cooking in an air fryer is checking it and tossing them regularly as they cook.  I have a good RD pal, Stacey, who said to me about air fryer cooking, “It’s all trial and error.”   I agree.  I made two batches of these as the first batch burned.  (Ugh, oh, well.)