Foods that boost your immune system: 4 nutritionist share what they eat during the cold season

As we head into another flu season in the midst of the continued threat of Covid variantsThe most important question for everyone is: “What can I do to strengthen my immune system?”

One of the best places to start is with your diet. Studies show that our gut microbiome, or the trillions of microorganisms that live in the intestinal tract, is directly linked to immune health.

Here are four healthy, nutritionist-approved recipes to boost your immune system this winter:

There is truth behind the saying: “Eat the rainbow.” Recent studies have found that phytonutrients, which are minimally processed and often colorful plant foods, can support proper immune balance and function.

Maya Feller, dietitian and author of the upcoming book “Eating from our roots”, is a fan of joumou soup. Originally from Haitian cuisine, this dish is usually prepared with pumpkin, beef, and assorted vegetables.

“Not only is it representative of my culture and heritage, it’s also rich in phytonutrients and fiber,” says Feller, whose approach to nutrition is to make food more inclusive and reflective of the diverse world we live in.

Ingredients

For soup:

• 1 pound boneless beef, cut into 1-inch cubes
• 1/2 cup epi seasoning
• 3/4 cup lime juice
• 3/4 cup olive oil
• 1 chopped onion
• 3 garlic cloves, minced
• 3 ribs celery, diced
• 2 green onions, diced
• 1 bunch of chopped parsley
• 1 shallot, minced
• 2 tomatoes, coarsely chopped
• 8 cups low-sodium chicken broth
• 1 winter squash, peeled and cut into 3-inch cubes
• 5 medium potatoes, coarsely chopped
• 5 carrots, coarsely chopped
• 1 habanero chili

For the meatballs:

• 1 1/2 cups einkorn flour
• 1/4 teaspoon baking powder
• 1 teaspoon extra virgin olive oil
• A pinch of flake salt
• 1/8 teaspoon fresh black pepper
• Ripe avocado, to decorate

Steps

1. Marinate the meat in the seasoning and lemon juice overnight.
2. Combine onions, garlic, celery, spring onion, parsley, and shallots in a large pot. Saute with olive oil for five to seven minutes over medium heat, or until vegetables are soft.
3. Add the tomatoes, broth, squash, potato, carrot, habanero, and marinated meat to the pot. Cover and cook for 60 to 90 minutes over medium-low heat.
4. Meanwhile, combine dumpling ingredients in medium bowl and mix. Add two tablespoons of water at a time, as needed.
5. Take a golf ball-sized piece of dough and roll it between your hands until it is elongated.
6. Drop the dumplings into the soup one by one. Cook for another 15 to 20 minutes.
7. To serve, place a heaping serving in a bowl and top with some avocado.

Nutritionist and chef Tessa Nguyen’s dishes are inspired by ingredients that “have been on the table in many cultures for many centuries,” such as star anise, cloves, Sichuan pepper and ginger.

Her favorite dish for immune support is a batch of slow cooked pho. “It’s full of nutritious ingredients that meet the body’s needs at any time of the year, but especially during the colder months.”

Nguyen’s recipe is full of ingredients that are beneficial for immune health, such as fresh herbs, vegetables, and meat protein.

Ingredients

For the broth:

• 2 pounds of beef
• 1 1/2 teaspoons five spice powder
• 1 tablespoon fish sauce (substitute soy sauce if you have a fish allergy)
• 1/2 teaspoon salt
• 1 bunch green onions, chopped
• Enough water to fill your slow cooker after adding the above ingredients

For the noodles and dressings:

• 1 cup of rice noodles
• Shredded beef in pho broth
• Ingredients: chopped cilantro, Thai basil leaves, chopped green onions, thinly sliced ​​white onions, bean sprouts, sliced ​​jalapeños, lime wedges, sriracha, hoisin sauce

Steps

1. In a slow cooker, combine all the broth ingredients and bring to a simmer. Nguyen recommends cooking for 24 hours, but says he still tastes great even after just eight hours.
2. Add the cooked rice noodles to a bowl and pour the broth over them.
3. Add toppings.

Hazel Wallace, nutritionist and founder of the food doctorrecommends getting a balance of nutrients from anti-inflammatory foods like chickpeas and lentils, nuts and seeds, olive oil, fish, and herbs and spices.

Their cauliflower soup recipe Contains turmeric and ginger, both of which have anti-inflammatory properties. “It’s also incredibly warm and nourishing for fall, or when you’re feeling down,” she says.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large cauliflower (or 2 small), cut into florets
• 1 white onion, chopped
• 1 heaped teaspoon fresh ginger, grated or diced
• 2 teaspoons ground turmeric
• 3 garlic cloves
• 900 milliliters of vegetable broth
• 2 tablespoons soy sauce
• 1/2 teaspoon salt
• 1 thick slice of day old bread
• 3 teaspoons coconut cream (or yogurt), to decorate
• Chili flakes, to decorate
• fresh coriander, to decorate

Steps

1. Preheat oven to 356 degrees Fahrenheit. Spread the cauliflower florets on a large platter. Drizzle with a tablespoon of oil and roast in the oven for 30 minutes until golden brown.
2. Meanwhile, in a large skillet, heat 1/2 tablespoon olive oil and add white onions. Cook for five minutes until translucent.
3. Transfer the onions to a blender, along with the turmeric, ginger, garlic, vegetable broth, soy sauce, and a pinch of salt. Add the roasted cauliflower and mix until smooth.
4. Heat the soup over low heat for about 10 minutes.
5. Meanwhile, cut the bread into large pieces.
6. Combine remaining 1/2 tablespoon olive oil with 1 tablespoon soy sauce in a large bowl. Add the pieces of bread. Place them on a tray and cook in the oven for eight minutes to toast.
7. Serve the soup with a drizzle of coconut cream and top with the coarse croutons, fresh cilantro, and chili flakes.

We all need a break from hot dishes, even during the colder months.

Nutritionist simon wilsonFavorite is a refreshing smoothie mix of banana, mango, hemp seeds, bee pollen, kale, orange juice, yogurt, and kale.

“This simple recipe is high in antioxidants, including vitamins C and A, to help fight free radical damage and support the immune system,” she says.

Ingredients

• Half a ripe banana, fresh or frozen
• 1/2 cup mango chunks, fresh or frozen
• 1 cup of orange juice
• 1/2 cup unsweetened Greek yogurt (or cashew)
• 3 tablespoons of hemp seeds
• 1 teaspoon of bee pollen
• 1 handful of spinach (or kale)
• 4 ice cubes (omit this if you are using all frozen fruit)

Steps

1. Throw all ingredients into a blender and blend on high speed until smooth. Add more liquid if the texture is too thick, or more ice if it is too thin.
2. Serve immediately.

Alexandra Hayes-Robinson a lifestyle writer and editorial director at The female quotient. Previously, she was director of content at thrive globally.

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