Ten Foods to Boost Your Immune System (with recipes!)

As sickness circles and circles around my house over and over again - I think to myself that I need to do something about this today!

Even though I am regularly washing hands and wiping down doorknobs, we can't seem to fight every sickness that comes our way. SO I thought to myself

"What better way to get better - than putting the BEST kinds of foods in our bodies?!"

So, lucky you.

I found a great list that I wanted to share with you that I know I will put into effect in my house when the "sickness season" flows through again. On top of drinking shakeology, I believe these ten things will be great for helping you (and your little ones) boost your immune systems and fight off those bugs!

PLUS - since I love cooking - I figured I would throw in an added bonus of actually giving you RECIPES for EACH food! Because what good is the list when I know I am not going to walk around eating raw garlic... unless you're into that sort of thing.

BUT for those of you who aren't - here is my list of TEN IMMUNE BOOSTING FOODS (+recipes):

1. OATMEAL: is always a perfect, healthy, easy breakfast but it’s also full of beta-glucan, which has antimicrobial and antioxidant capabilities that are as strong as those found in Echinacea. Eat your oatmeal (or whip up some of my favorite overnight oats) and you will notice wounds healing faster and antibiotics working better.

Oatmeal Recipes

2. TEA: I could go on and on and on about tea. It is the BEST. Especially because it fights viruses and soothes sore throats - but also according to Prevention.com, a Harvard study shows that people who drank 5 cups of black tea for 2 weeks had more of the immune boosting protein interferon in their blood than those who didn’t.

Tea Recipes

3. BRUSSELS SPROUTS: YUM!! These help nourish the thymus gland, which controls much of your immune system function. Eat two servings a day of these beta-carotene rich sprouts for optimal health.

Brussels Sprouts Recipes

4. STRAWBERRIES: are the perfect sweet treat and come packed with vitamin C—a common cold remedy most people turn to when they start feeling sick. Vitamin C battles viruses before you even get sick, it also breaks down stress hormones. 

Strawberry Recipes

5.MUSHROOMS: are my go-to veggies for SO many meals. What is ALSO great is they promote white blood cell production, which helps your body fight off an infection. According to the director of the Institute of Herbal Medicine, people have been using mushrooms as immune boosters for centuries.

Mushroom Recipes

6.CHOCOLATE: Just when you think chocolate couldn't get any better (yeah right). It does. DARK chocolate is one of the best sources of zinc, which will decrease your risk of infection and promote the growth of white blood cells. 

Dark Chocolate Recipes

7. CARROTS: and other yummy orange veggies are members of the beta carotene-rich family. Beta carotene increases the number of infection-fighting cells and it’s a powerful antioxidant that helps eliminates free radicals, according to Ask Dr. Sears. Studies have shown that beta-carotene can also lower the risk of heart disease.

Carrot Recipes

8. CHICKEN SOUP: comes to mind for practically everyone who gets sick. AND there is a reason for it. It helps to reduce inflammation and thin mucus the same way cough medicines do, according to a study from the University of Nebraska. The amino acid cysteine, which is found in chicken broth, is similar to a chemical in an antibiotic that fights bronchitis.

Chicken Soup Recipes

9. YOGURT: is another go-to breakfast meal or snack and it is a natural probiotic, which means it replaces all the good bacteria in your system. According to a recent study, those who fueled their body with probiotics had 33 percent less sick days than those who didn’t

Yogurt Recipes

10. GARLIC: is so good when added to many meals. Plus it contains an ingredient called allicin, which fights infection and bacteria according to Baseline of Health. AND as gross as it sounds (to me) eating these cloves raw has shown to decrease the chances of catching a cold. But if that doesn't appeal:

Garlic Recipes

Which of these TEN are your favorite?? Or what others would you add to the list? What do you SWEAR by when you and your family gets sick?

Garlic It Up. (Immune Booster #10)

GARLIC!
Garlic is so good when added to many meals BUT have you ever had it be the MAIN ingredient? Plus it contains an ingredient called allicin, which fights infection and bacteria according to Baseline of Health. AND as gross as it sounds (to me) eating these cloves raw has shown to decrease the chances of catching a cold.

I am a sucker for soup when I am sick - so here is yet another SOUP recipe! Enjoy!

Ingredients
1 tablespoon coconut oil or EVOO
30 garlic cloves, peeled
6-8 cups chicken stock
Salt and freshly ground black pepper, to taste
nutmeg, as needed
4-5 egg yolks
3-4 tablespoons olive oil
6-8 slices country bread, toasted

Directions:
Melt the oil in a large, heavy saucepan over low heat. Add the garlic and shake over gentle heat so the garlic cooks without browning. It should just melt in the oil; letting it brown is fatal as the flavor turns bitter.
Add the chicken stock and season to taste with salt and freshly ground black pepper. Grate a tiny bit of nutmeg in, if desired. Simmer for 15 to 20 minutes, and then force through a sieve or food mill to purée the garlic.
Reheat the soup. Beat the egg yolks and stir in the olive oil. Stir some of the hot soup into the egg yolk mixture to temper them, and then stir it very gently into the soup and heat until warmed through. Do not under any circumstances let the soup come to a boil, or the yolks will curdle. Serve in large soup plates, ladling the soup over pieces of crisp toast, one to a plate.

Simple Yogurts (Immune Booster #9)

Yogurt is another go-to breakfast meal or snack and it is a natural probiotic, which means it replaces all the good bacteria in your system. According to a recent study, those who fueled their body with probiotics had 33 percent less sick days than those who didn’t!

Since Yogurt is good plain Here are some simple recipes:

YOGURT, FRUIT & ALMOND PARFAITS

Ingredients
4 ALMOND COOKIE OR MACAROONS, COARSELY CHOPPED (1/2 CUP)
2 CUPS OIKOS® GREEK 0% PLAIN OR VANILLA YOGURT
1 CUP DICED FRESH FRUIT (BERRIES, PEACHES, APRICOTS,)
2 TBSP. SLICED ALMONDS, TOASTED
2 TSP. HONEY

Directions
PLACE 2 TABLESPOON OF CRUSHED COOKIE IN THE BASE OF TWO SUNDAE OR PARFAIT STYLE GLASSES.
LAYER WITH: 1/2 CUP YOGURT, 1/2 CUP FRUIT AND 1 TBSP MORE OF THE COOKIES.
TOP WITH 1/2 CUP YOGURT, REMAINING COOKIES, TOASTED ALMONDS AND A DRIZZLE OF HONEY.

OR here is a yummy sauce recipe you can use with yogurt too:

CREAMY AVOCADO YOGURT DRESSING

Ingredients

1 RIPE HAAS AVOCADO, PITTED AND MASHED

1 CUP OIKOS® GREEK % PLAIN

1 TBSP. LIME OR LEMON JUICE

2 TBSP. MINCED CILANTRO

1/2 TSP. GROUND CUMIN

SALT AND HOT PEPPER SAUCE TO TASTE

Directions

IN A BOWL COMBINE ALL INGREDIENTS AND MIX UNTIL BLENDED.

USE AS A DIP, SANDWICH SPREAD OR CONDIMENT FOR GRILLED MEATS OR VEGETABLES.

both from oikos.com

"Sickie" Chicken Soup (Immune Booster #8)

Chicken Soup comes to mind for practically everyone who gets sick. AND there is a reason for it. It helps to reduce inflammation and thin mucus the same way cough medicines do, according to a study from the University of Nebraska. The amino acid cysteine, which is found in chicken broth, is similar to a chemical in an antibiotic that fights bronchitis.

My most recent FAVORITE Chicken Soup Recipe is:

Crockpot Chicken Rice-Lentil Soup

1 small onion
1 cup celery +/-
1 small bag of baby carrots
1 tsp. dried basil
1 tsp. dried sage
1/2 tsp. thyme
4 chicken bouillon cubes
8 cups water
Pink Himalayan salt and white pepper (to taste)
4 cups cooked shredded turkey -or- 2 cooked chicken breasts (i shredded the chicken too)
1.5 cups brown rice
1/2 cup of lentils
Put all ingredients in slowcooker on high and cook for 3 hours. Put brown rice in 1 hour before you serve. Lentils in 45 minutes before. I also use Pink Himalayan Salt versus iodized white table salt which is far healthier for you. Black pepper can be substituted for White Pepper. Use less rice and lentils if you prefer more of a ‘broth’ consistency to your soup. This recipe is great with either chicken or turkey.

SOOO Good.

Chocolate makes everything better (Immune Booster #6)

Just when you think chocolate couldn't get any better (yeah right). It does. DARK chocolate is one of the best sources of zinc, which will decrease your risk of infection and promote the growth of white blood cells. 

Something Simple: Buy a dark chocolate bar if you’re taking a sick day, and treat yourself to a square or two. Just make sure you buy it unsweetened, because extra sugar surely won’t help a cold.

Another recipe to fall for when you are sick:

Recipes received from bhg.com

Simple and healthy (in moderation of course)

Dark Chocolate Banana Nut Pops

Ingredients

4 teaspoons almond or peanut butter
1 banana, cut into 12 equal slices
4 6- to 8-inch white round paper lollipop sticks or wooden skewers
2 ounces unsweetened dark chocolate melted
2 tablespoons finely chopped unsalted dry roasted almonds or peanuts

Directions

Line a baking sheet with waxed paper; set aside. Spoon 1/2 teaspoon of the almond butter onto each of the eight banana slices. Place half of the almond butter-topped banana slices on the remaining half of the almond butter-topped slices to make four stacks of two banana slices with almond butter between and almond butter on top. Place one of the remaining banana slices on top of each stack. Push a lollipop stick or wooden skewer all the way through the center of each banana stack.
Place melted chocolate in a shallow dish. Place finely chopped almonds in another shallow dish. Roll each banana stack in the melted chocolate. Use a thin metal spatula to spread the chocolate into a thin, even layer over the stacks. Immediately roll in finely chopped almonds. Place on prepared baking sheet.
Freeze banana pops about 30 minutes or until firm. Serve straight from the freezer.


AND ANOTHER ONE... Because who doesn't love chocolate...

Dark Chocolate Chip-Granola Cookies

Ingredients

2 2/3 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 cup butter, softened
1 cup granulated sugar
1 cup packed brown sugar
2 eggs
2 teaspoons vanilla
1 1/2 cups dark chocolate pieces
1 cup granola with almonds
1/2 cup rolled oats

Directions

Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper. In a medium bowl stir together flour, baking soda, and salt. Set aside.
In a large bowl beat butter with an electric mixer on medium to high speed for 30 seconds. Add granulated sugar and brown sugar. Beat until combined, scraping sides of bowl occasionally. Beat in eggs and vanilla until combined. Gradually add flour mixture, beating just until combined. Stir in chocolate pieces, granola, and oats.
Drop dough by rounded tablespoons or a small cookie scoop 2 inches apart onto the prepared cookie sheet. Bake for 10 to 12 minutes or until edges are light brown. Cool on cookie sheet for 1 minute. Transfer to a wire rack; cool.

Must-Have Mushrooms (Immune Booster #5)

Mushrooms can go on almost anything - and they should!
Because they promote white blood cell production, which helps your body fight off an infection. According to the director of the Institute of Herbal Medicine, people have been using mushrooms as immune boosters for centuries.

Here is one wonderful side:

from foodandwine.com

Mixed Mushroom Ragout

1. 1/4 cup vegetable oil
2. 1 pound shiitake mushrooms—stems discarded, caps sliced 1/4 inch thick
3. Salt and freshly ground pepper
4. 1 pound mixed mushrooms such as cremini, sliced 1/8 inch thick, and oyster mushrooms, caps quartered
5. 1 medium onion, finely diced
6. 2 garlic cloves, minced
7. 1/4 cup dry white wine
8. 1 cup chopped canned tomatoes, drained
9. 1/2 cup unsweetened coconut milk
10. 1 tablespoon Dijon mustard
11. 1 tablespoon harissa
12. 2 teaspoons white or blond miso
13. 1 tablespoon golden raisins (optional)
14. 1 tablespoon capers
15. 1/2 cup chicken stock
16. 
    

1. In a large skillet, heat 2 tablespoons of the oil. Add the shiitake and season with salt and pepper. Cover and cook over moderate heat, stirring, until tender and starting to brown, about 7 minutes. Transfer to a bowl.
2. Heat 1 tablespoon of the oil in the skillet. Add the mixed mushrooms and cook over moderately high heat until any liquid has evaporated and the mushrooms start to brown, 5 minutes. Add the onion and remaining 1 tablespoon of oil; season with salt and pepper. Cover and cook over moderate heat, stirring, until the onion is softened, 5 minutes. Add the garlic, cover and cook over low heat, stirring a few times, until fragrant, 2 minutes. Add the wine and cook for 2 minutes. Add the tomatoes and simmer for 4 minutes.
3. In a bowl, whisk the coconut milk, mustard, harissa and miso. Add to the skillet with the shiitake, raisins, capers and stock. Simmer over low heat, stirring, until thickened, about 4 minutes. Season with salt and pepper.

Strawberry Sides (Immune Booster #4)

Strawberries are the perfect sweet treat and come packed with vitamin C—a common cold remedy most people turn to when they start feeling sick. Vitamin C battles viruses before you even get sick, it also breaks down stress hormones.

Simple recipe:
Whipping up a strawberry orange smoothie for breakfast is a great way to start your day (and it will feel soothing on a sore throat). (plus there is the double vitamin C boost to kick that sickness)

Another Strawberry Side dish:

This is perfect to top on almost any protein, but would be particularly tasty on fish such as salmon or tilapia.

Strawberry-Avocado Salsa

Ingredients

1 cup finely chopped strawberries

1/4 cup finely chopped peeled avocado

2 tablespoons finely chopped red onion

2 tablespoons chopped fresh cilantro

1/2 teaspoon grated lime rind

2 tablespoons fresh lime juice

2 teaspoons finely chopped seeded jalapeño pepper

1/4 teaspoon sugar

Preparation

Combine all ingredients in a medium bowl; toss gently. Serve immediately.

OR what better way to eat strawberries than to eat them plain, whole, and fresh. :)

Brussels Sprout Sides (Immune Booster #3)

Brussel Sprouts!

These help nourish the thymus gland, which controls much of your immune system function. Eat two servings a day of these beta-carotene rich sprouts for optimal health.

These are amazing veggies that can be roasted to go with anything!

Here is a lovely recipe I found that is delicious and the colors look simply amazing!

1 1/2 pounds Brussels sprouts, trimmed and halved

1 pound red seedless grapes

3 tablespoons olive oil

2 cloves garlic, sliced

1 tablespoon fresh thyme leaves

kosher salt and black pepper

Directions

Heat oven to 375° F. On a large rimmed baking sheet, toss the Brussels sprouts and grapes with the oil, garlic, thyme, ½ teaspoon salt, and ¼ teaspoon pepper.

Turn the Brussels sprouts cut-side down and roast until golden brown and tender, 20 to 25 minutes.

Recipe taken from:

Realsimple.com

Perfect Oatmeal (Immune Booster #1)

Oatmeal is always a perfect, healthy, easy breakfast but it’s also full of beta-glucan, which has antimicrobial and antioxidant capabilities that are as strong as those found in Echinacea. Eat your oatmeal (or whip up some of my favorite overnight oats) and you will notice wounds healing faster and antibiotics working better.

Other amazing things about oatmeal are: 

Lower Cholesterol Levels

Reduce Risk of Cardiovascular Disease

Prevent Heart Failure

Stabilize Blood Sugar

Lower Type 2 Diabetes Risk

Protect against Breast Cancer

On top of all of those things, they are delicious!

Plus they are perfect for adding to bread, cookies, muffins, pancakes, cereal, stuffing, and much more!
Also, to make oatmeal even more yummy by itself - try adding a little vanilla, fruit, nuts, or almond milk to your bowl!

One of my favorite oatmeal recipes is:

Baked Berry Oatmeal

Simple and easy to reheat!

2 cups rolled oats

1/2 cup walnut pieces, toasted and chopped*

1/3 cup natural cane sugar or maple syrup (optional)

1 teaspoon aluminum-free baking powder

1 1/2 teaspoons ground cinnamon

Scant 1/2 teaspoon fine-grain sea salt

2 cups milk

1 large egg

1.5 tablespoons unsalted butter (or coconut oil), melted and cooled slightly

2 teaspoons pure vanilla extract

2 ripe bananas, cut into 1/2-inch pieces

1 1/2 cups huckleberries, blueberries, or mixed berries*

*Blueberries are my favorite but feel free to use any berries or nuts that you most enjoy! :)

Preheat the oven to 375°F with a rack in the top third of the oven. Spray inside of an 8-inch square baking dish.

In a bowl, mix together the oats, half the walnuts, the sugar, if using, the baking powder, cinnamon, and salt.

In another bowl, whisk together the maple syrup, if using, the milk, egg, butter, and the vanilla.

Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple thwacks on the countertop to make sure the milk moves through the oats. Scatter the remaining berries and remaining walnuts across the top.

Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. Sprinkle with a bit more sugar or drizzle with maple syrup if you want it a bit sweeter.

Prepping Time

Last minute prepping for my Ten Day Clean Eating Challenge.

These are free challenges that I will do every once in a while.

I love these because it gives people an opportunity to see how beneficial it is to change your diet - even for just a week! When my husband and I first signed up to do one of these, we were BLOWN AWAY by how we felt. And it is actually kind of funny because we didn't fully realize how great we felt until we skipped a day and started eating badly again. We felt horrible.

It is amazing how good you feel and how great your body feels when you fill it up with REAL food. There are so many benefits to eating clean. And "Abs are made in the kitchen" anyway right?

What will you do today to make sure your body gets the right amount of nutrition and none of the wrong kinds?

Will you drink only water for a week?

Will you cut out sweets?

Will you change your afternoon snack from chips to veggies and hummus?

What step will you take this week to ensure a better you?