By stocking your kitchen with simple yet health-promoting ingredients, you will be ready to whip up soups and salads for lunch or dinner that boost your natural defense systems. Whatever your cooking skills and time available to prepare meals, there are options in this chapter for you. Many are no-cook and use pantry items like canned beans, root vegetables, and dry goods, such as oats and nuts. The majority of these recipes are plant based, with some chicken and seafood options as well.