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March 14, 2020 By Jana Leave a Comment

Immune-boosting Plant-based Foods and Recipes

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12 Immune-boosting Plant-based Foods and Recipes

Right now, you don’t have to look far to get advice on how to prevent virus transmission. Wash your hands and disinfect surfaces. Minimize physical contact. Use proper sneezing and coughing hygiene. Practice social distancing.

But what about the other half of the equation? We also need to work from the inside out:

  • Stay calm; stress weakens the immune system;
  • Eat plants to boost your immune system.

If possible, it’s best to get these immune-boosting superheroes from whole foods rather than supplements. Whole food sources always come with fringe benefits like protein, fiber, and water, and are more bioavailable (usable) for your body.

Vegan Alfredo Garlic Prepared for Roasting

The following are some of the key players in fueling the immune system, including easy and creative recipes to get more of them in your diet:

Sources of Vitamin C

I bet the first thing that popped into your mind was an orange. While oranges and any other citrus fruit for that matter (grapefruit, lemons, limes) are great sources of vitamin C, there are so many more.  Don’t let those empty orange bins at the market leave you thinking you will be deprived of vitamin C.

Vitamin C Sources

Did you know that red bell pepper, cup for cup, has more vitamin C than an orange? One cup of orange wedges is approximately 159% of your Daily Value and one cup of red bell pepper is approximately 195% of your daily value. Some other vitamin C powerhouses are broccoli at 135% DV for one cup, green bell pepper at 123%, cauliflower at 85%, and bok choy at 52%.

Cauliflower Steaks - Slicing Cauliflower

Sources of Vitamin E

It’s time to go nuts! Almonds, cashews and peanuts are all great sources of vitamin E, a powerful antioxidant. And don’t forget avocados. While they are technically a fruit, they pack 14% of your DV into one half. Seeds like pumpkin and sunflower are good sources as well. And if you have nut or seed allergies, all hope is not lost for vitamin E. Vegetables like red bell pepper, butternut squash, broccoli, asparagus and spinach all bring some E to the party.

Zesty Buckwheat Burgers-Butternut Squash Cutting Steps

Plant-based sources of Zinc

Zinc helps ward off invading viruses and bacteria while it’s also assisting in making protein and DNA. Legumes, nuts and whole grains are great plant-based sources of zinc. This includes foods like beans, chickpeas and lentils; and nuts like almonds, cashews and peanuts; plus seeds like pumpkin and sunflower.

Chocolate Chickpea Bark - Drying Chickpeas

Immune-boosting Spices

Adding seasonings to your dishes not only enhances the flavor profile but also provides an opportunity to increase the immune-boosting power. Garlic, turmeric, ginger, cayenne pepper, and cinnamon are all wonderful flavor enhancers that double as immune-boosting spices.

Candied Ginger - Raw Ginger

Immune-boosting Plant-based Foods and Recipes

Check out the twelve recipes below that each include three or more of the immune-boosting plant-based foods from above. Remember, stay calm and eat plants!

And for many more palate-pleasing and nutrient-dense recipes, check out my debut cookbook Eat Well, Be Well coming to retailers April 7, 2020. Preorder your copy now!

Sweet & Spicy Ginger Nuts (Gluten-free, Plant-based, Refined Sugar-free)

Sweet & Spicy Ginger Nuts

Roasted Garlic and Red Pepper Spread (Gluten-free, Vegan / Plant-based)

Roasted Garlic and Red Pepper Spread

Chickpea “Chicken” Salad (Gluten-free, Plant-based / Vegan, Sugar-free)

Chickpea Chicken Salad

Jicama Asparagus Salad

Jicama Asparagus Salad

Detox Root Salad w/Lemon Ginger Pepita Dressing (Gluten-free, Plant-based, Oil-free)

Detox Root Salad

Zesty Bok Choy Cauliflower Rice (Gluten-free, Plant-based)

Zesty Bok Choy Cauliflower Rice

Simple Skillet Chili (Gluten-free, Plant-based / Vegan)

Simple Skillet Chili

Sweet & Spicy Butternut Bisque & Chowder (Gluten-free, Plant-based)

Sweet and Spicy Butternut Bisque

Chickpea Marinara Over Zoodles (Gluten-free, Plant-based)

Chickpea Marinara Over Zoodles

Rustic Cauliflower One Pot Pasta (Gluten-free, Plant-based)

Rustic Cauliflower One Pot Pasta

Black Beans and Cauliflower Rice (Gluten-Free, Vegan/Plant-Based)

Black Beans and Cauliflower Rice

Mexican Vegan Meatloaf (Gluten-free, Plant-based, Low Fat)

Mexican Vegan Meatloaf

Immune-boosting Plant-based Foods and Recipes Pin

 

 

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Filed Under: * Roundups *, Making Nutrition Simple, Recipes Tagged With: Gluten Free, immune boosting ingredients, immune boosting recipes, immune boosting spices, immune support roundup, immune system support, plant based, vegan, vitamin C, vitamin E, zinc

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Hi, I'm Jana! Recipe developer, food photographer/stylist, wine enthusiast and healthy foodie. I create recipes that are 100% plant-based/vegan, gluten-free and refined sugar-free, bursting with nutrients and, of course, delicious! Check out my About page to see where my recipes have been featured! Cookbook hitting shelves October 2020!

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