Delicious Recipes to Power Up Your Immune System
As temperatures drop and sniffles start making the rounds, it’s the perfect time to cozy up with meals that do more than just warm you up — they give your immune system a boost. This month’s recipes are packed with nutrient-rich ingredients like kiwi, sweet potatoes, tea, and hearty greens, all designed to help keep you feeling strong and healthy through the winter chill. From comfort foods to vibrant, flavor-packed dishes, these recipes prove delicious and nourishing can go hand in hand.
Matcha, Coconut, and Cacao Overnight Oats
As the name suggests, overnight oats are prepared the night before and flavors marinate with the oats for several hours, producing a rich and creamy breakfast in the morning. Oats are filling on their own, and this recipe adds the benefit of green tea powder (matcha), which not only turns the dish into a festive green color, but also adds antioxidants, vitamins, and an energy boost. Serves 1
- 6-1/2 oz milk, plus extra if needed
- 5 tbsp oats of your choice
- 1/2 tsp vanilla extract
- 1/2 tsp matcha powder
- 2 tbsp coconut yogurt
- 1 tbsp chocolate or sugar free chocolate chips
- 1 to 2 tsp maple syrup
Add oats, vanilla, and milk to mason jar or bowl and combine. Cover and leave to soak overnight in the fridge.
Remove oats from the fridge and stir in the matcha, yogurt, chocolate, and maple syrup. Spoon into a bowl and add more plant-based milk to loosen if needed. Add toppings of your choice (1 tbsp chopped pistachios, berries and seeds) and enjoy.
Sweet Potato Chewy Bars
Sweet potatoes are a great source of beta-carotene, which converts into vitamin A, an anti-inflammatory vitamin that can help your antibodies respond to toxins. This recipe features vitamin-rich sweet potatoes and pecans, which boast heart-healthy fats. You can experiment with the recipe and reduce the sugar content if you want to make them even healthier. Makes 12
- 4 eggs
- 3/4 cup cooking oil
- 1 cup coconut
- 1 teaspoon vanilla
- 16 oz dark brown sugar
- 2 cups baking mix (e.g., Bisquick)
- 1 cup chopped pecans
- 1 cup finely shredded sweet potatoes
Combine all ingredients and pour into a 9″ x 13″ pan. Bake 45 minutes at 350° F. Cool and cut into 12 squares.
Kiwi Fruit Sorbet
One kiwi is all you need to reach your daily vitamin C intake. You also get almost 3 grams of fiber and a significant amount of beta-carotene to help strengthen antibodies. Recipe makes about 1 quart.
- 2 tsp grated lime or lemon zest
- 3/4 cup sugar, divided
- 3/4 cup water
- 2 lbs kiwi (about 8), peeled and quartered
- 6 tbsp freshly squeezed lime or lemon juice
- 2 limes, quartered
In a small bowl, mash zest with 1 teaspoon sugar to release oils. Combine remaining sugar and water in small saucepan and bring to a boil, stirring to dissolve sugar. Cook until syrup is clear. Remove from the heat and cool to room temperature. In a food processor or blender, puree kiwi fruit with juice, syrup and sugared zest. Transfer to a container, cover and refrigerate until thoroughly chilled, about 3 hours.
Freeze in an ice cream maker according to manufacturer’s instructions or, to freeze without an ice cream maker, pour mixture into a 9-inch nonreactive square pan. Cover with aluminum foil or plastic wrap and freeze just until solid, 2-3 hours. Scrape into electric mixer or food processor and process briefly until light and fluffy. Serve at once or transfer to a container, cover, and freeze until firm, about 2 hours. At serving time, garnish with a lime wedge to squeeze over each serving.
Broccoli with Five Spices
Vegetables are vital components of a healthy diet. Unfortunately, people do not often consume enough servings to meet the recommended daily values. According to guidelines established by the U.S. Department of Agriculture, the average adult should consume between 2 to 4 cups of vegetables daily but the CDC says only about 10 percent of us eat enough. Revamping meal plans can ensure we enjoy more vegetables, including broccoli, each day. Healthline says broccoli is rich in several vitamins and minerals. It also has high levels of antioxidants that can ward off chronic diseases. Broccoli doesn’t have to be boring, either. This recipe imparts an aromatic punch to broccoli and can be the ideal accompaniment to any meal. Serves 4
- 1-1/4 pounds broccoli, cut into florets
- 1/2 tsp black onion seeds (kalonji)
- 1/2 tsp black mustard seeds
- 2 tbsp sunflower oil • 1/2 tsp cumin seeds
- 1/2 tsp fennel seeds • 1/2 tsp fenugreek seeds
- 1 tsp turmeric • 1 tsp chili powder
- Salt to taste • 1 tsp lemon juice
Heat the oil and add all the spice seeds. As they pop and darken, add broccoli, turmeric, chili powder, and salt. Mix well and pour in a few tablespoons of water. Bring to a sizzle, then reduce
heat and cook until the broccoli is tender but still holds its shape. Raise heat to get rid of any liquid that remains. Drizzle in lemon juice and serve hot.