L et’s talk about immunity. What is it and why does it matter, anyway? Your immune system is that helpful bodily resource that resists infections and toxins and fights off illness. Do you remember as a kid when the winter flu was circling around school? Some kids never seemed to catch it, while others would be out for a week or two, unable to get out of bed. It happens to adults too! Every year a nasty cold seems to get passed around the office. So how do you avoid the plague? The key to fighting off or resisting these illnesses is to build up your immune system. It’s your ultimate health booster. In this chapter, we’ve compiled some delicious recipes to keep you healthy all year round. You can say goodbye to pesky runny noses, painful body aches, chills, fevers, and all the other cold and flu symptoms.
Our body is capable of fighting off invaders like pathogenic bacteria and viruses, and also of destroying cells when they become cancerous. This is all done through our powerful immune system. The main components of your immune system are the immune cells, the structural barriers in your body in which the majority of these cells are localized, and the specific messenger molecules that call the cells to action or tell them to stop. These immune system cells circulate in your bloodstream and in the lymph nodes.
But there are things that can weaken the system, especially poor nutrition. Poor nutrition leads to increased infections, slow healing, and increased susceptibility to illness complications. That means that what we put into our bodies is so incredibly important. It can make or break our ability to fight off nasty infections and illnesses.
It’s probably no surprise that vitamin C is a germ-fighting rock star. It decreases the duration and severity of symptoms associated with upper respiratory infections and contributes to healthy T cell function. But don’t ignore these other immunity-boosting foods:
GARLIC contains allicin, a natural chemical that fights bacteria and viruses.
CITRUS FRUITS are a great, tangy way to get vitamin C. It’s a crucial antioxidant that supports your immune system. In addition to oranges, grapefruits, and other citrus fruits, you can get vitamin C from kiwifruit and strawberries.
HERBS AND SPICES have been shown to kill germs. Try curry, a mix of spices like chile peppers, turmeric, garlic, and ginger that curbs inflammation. Rosemary, oregano, and thyme are other herbs that provide antioxidants.
PROBIOTICS are the good bacteria that keep your gut healthy, which is great for your immunity. Choose kefir and yogurt. Look for “live cultures” on the label.
CAULIFLOWER, BROCCOLI, AND BRUSSELS SPROUTS are all cruciferous vegetables. In addition to antioxidant vitamins, they also contain choline. Choline keeps your cells functioning properly and also helps keep bacteria in the gut. Cauliflower contains glutathione, an antioxidant that fights off infection.
GREENS such as kale, spinach, and Swiss chard are immune-boosting foods that contain high levels of vitamin C and help fight infection. They also contain folate, another immune booster.
MUSHROOMS are an excellent source of the immune-boosting mineral, zinc. Those who don’t have enough zinc in their diet have fewer white blood cells to fight off disease, leading to a weakened immune response.
CINNAMON is antiviral, antifungal, and antibacterial. It fights the pathogens that cause illness.
CARROTS are an excellent source of beta-carotene, which supports the body’s mucous membrane. This lines the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream.
GINGER has chemicals called sesquiterpenes that target rhinoviruses, the most common category of cold viruses, as well as substances that help suppress coughing. Ginger is also a natural pain and fever reducer and a mild sedative.
ONION AND GARLIC, when combined, contain numerous antiseptic and immunity-boosting compounds, plus garlic helps to open clogged sinuses.
BLACK PEPPER, made from black peppercorns, is high in piperine, a compound known for its fever-fighting and pain-relieving qualities.
It’s sometimes hard to tell, but there’s a difference between the flu and an ordinary cold. Both are respiratory infections caused by viruses, and their symptoms are often similar. So how can you determine what you have? Flu symptoms are typically more severe than cold symptoms and come on more quickly. A cold usually involves a combination of sneezing, coughing, and headache. If you are experiencing more than a couple of symptoms, it’s more likely that you have the flu. Those suffering from a common cold are less likely to have a fever, and symptoms such as a runny nose or sore throat often improve within a few days.
Taking your temperature is the first step in determining if your illness is a cold or flu. Here are the other common flu symptoms:
• Feeling feverish or having a 100°F or higher fever; however, not everyone with the flu has a fever
• Headaches or body aches
• Vomiting, nausea, and/or diarrhea (particularly among children)
• Sore throat
• Cough
• Fatigue
• Chills
• A congested or runny nose
So, those good memories of your mom giving you chicken soup when you were home sick aren’t the only reasons that bowl was comforting. Research shows that sipping warm liquids such as tea, chicken soup, or warm apple juice speeds up the passage of mucus through the nose. This alleviates congestion and decreases the amount of time viruses are in contact with the lining of your nose. Plus, soup and other liquids help prevent dehydration—a major issue when you’re under the weather. Pro tip: A cool-mist vaporizer or humidifier can add moisture to the air, which might loosen congestion. If nothing else, be sure to rest, drink fluids, and keep the air around you moist. Remember to wash your hands frequently as well!
Look, nobody enjoys being sick. There’s nothing worse than a stomach bug or the flu to keep you bed ridden and nauseous. That’s why it’s important to help your body protect itself. Your immune system is the root of your overall health. When you are sick, your life is on hold. Rather than treating an illness after you have it, the best thing you can do is strengthen your immunity so you do not get sick in the first place! There are easy, preventive habits you can start doing now so you don’t get sick later. For example, try incorporating probiotics into your diet to create a healthy digestive process.
You already know that the other key player in keeping you well is vitamin C. Consume vitamin C and nutrients that boost immunity by making some of the smoothies and soups in this chapter. Staying healthy goes beyond just a healthy diet. Be sure to get plenty of sleep, stay hydrated, and wash your hands! Take the advice from your school days. Hand washing is the number one preventive measure you can take to stay healthy and prevent illness!
Since ancient times, garlic has been used for a host of different things, from treating acne to repelling bugs to suppressing coughs. In fact, some say it’s one of the healthiest, most versatile foods around! The ancient Egyptians, Babylonians, Greeks, Romans, and Chinese used garlic as medicine. Aside from its medicinal and curing properties, garlic adds a strong, delicious flavor to many savory dishes, especially soup! Garlic is also great for curing colds and boosting immunity. If you’re under the weather, try some garlicky broth to ease sinus tension and help with pesky congestion. Our Cold Zapper Soup should do the trick if you’re unwell (or even if you’re not!).
Garlic is usually thought of as a food, but did you know that it can be used for minor glass repair? It’s true! Garlic is a natural adhesive that, when crushed and filled into hairline cracks, can make glass smooth again.
Not sure what to turn to when you’re sick, have a cold sore, a breakout, athlete’s foot, or need to banish those annoying summer mosquitos? Garlic’s got your back. It’s that small, white, bulbous plant from the onion family, but it stands out as arguably the healthiest of the allium plants. We’ve put together a list of its superstar benefits for longevity and better overall health.
Kick Your Cold
Garlic is a well-known immunity booster. In a 12-week study done by the US National Library of Medicine, a daily garlic supplement reduced people’s chance of getting a cold by 63 percent when compared to people taking a placebo. Cold symptoms were also found to last only 1.5 days rather than 5 days for the placebo takers. Adding garlic to your diet could significantly reduce your risk of catching that cold that circulates around your office every year. Who doesn’t want to avoid that congestion? Those sniffles? That cough? We could go on.
Fight Memory Loss
Garlic is also packed with antioxidants that reverse and prevent the free radical damage that speeds up the aging process. Nowadays, more and more people are experiencing that damage by getting diseases like Alzheimer’s and dementia. The good news is that garlic supplementation has been shown to reduce the oxidative stress that causes memory loss. Garlic also helps regulate cholesterol and blood pressure, which may also help prevent these dreaded brain diseases. All in all, it has your brain’s back and can help protect important memory function.
Live Longer
We know now that garlic fights chronic illnesses like Alzheimer’s and dementia, but it also fights immune system diseases, heart disease, and high cholesterol. These illnesses constitute the top reasons for mortality in the United States, and garlic is a master at defending your body from all of them! If living longer is something you’d like to do (we know we would!), you should consider adding garlic to your regular diet. It can be as easy as keeping a high-quality garlic powder in your cabinet and sprinkling it in soups or over poultry or even greens.
There are more than 300 varieties of garlic across the world. Try switching up your usual garlic buy for a fun twist of flavor!
MAKES 1 SERVING
We love combining flavors to make food an experience rather than just something to fill us up. The spiciness of ginger paired with the sweet, earthy flavor of beets makes for a superstar combination. But this smoothie is more than just delicious: It has some incredible nutrients to fight off illness and keep you healthy. Beets boost immunity through their vitamin C, folate, manganese, iron, and phytochemicals. Ginger has chemicals called sesquiterpenes that target rhinoviruses, the most common category of cold viruses, as well as substances that help suppress coughing. It’s also a natural pain and fever reducer and a mild sedative. But don’t let that sedative quality scare you. It just means it can knock out those awful cold and flu symptoms while it’s in your system. If you feel a cold coming on, be sure to have this smoothie!
1 cup coconut water
1 cup spinach
1 apple, cored and seeded
1 lemon, peeled
1 small beet, scrubbed and quartered
½ cup ice
¼ cup fresh parsley
1 tablespoon chia seeds
½" piece of fresh ginger, peeled
In a blender, combine the coconut water, spinach, apple, lemon, beet, ice, parsley, chia seeds, and ginger. Blend until the desired consistency is reached.
Per serving: 252 calories, 4 g fat (0.5 g saturated fat), 56 g carbohydrates, 36 g sugar, 138 mg sodium, 13 g fiber, 6 g protein
* Spinach , an immune-boosting food, contains high levels of vitamin C and helps fight infection. It also contains folate, another immune booster. Parsley is high in vitamin C and folate. Lemon is high in vitamin C, a crucial antioxidant that supports your immune system.
MAKES 1 SERVING
When you’re under the weather, or you feel like an illness is creeping in, be sure to eat lots of fresh berries. Berries are bursting with flavor and nutrients, from vitamin C to antioxidants that keep your insides running smoothly, and allow your body to focus on fighting off invaders like viruses. This smoothie is your best friend when it comes to immunity, and it tastes like dessert, but we promise it’s healthy!
2 tablespoons dried goji berries
1 cup unsweetened coconut milk
½ cup blueberries
½ cup raspberries
½ cup blackberries
2 tablespoons unsweetened shredded coconut
2 Medjool dates, pitted
1 tablespoon ground flaxseed
1. Soak the goji berries in warm water for 15 minutes, then drain and discard the water.
2. In a blender, combine the coconut milk, berries, coconut, dates, and flaxseed. Blend until the desired consistency is reached.
Per serving: 455 calories, 16 g fat (11 g saturated fat), 77 g carbohydrates, 55 g sugar, 71 mg sodium, 17 g fiber, 8 g protein
You can buy goji berries at most natural markets like Whole Foods. And remember, they’re not just for sweet dishes, either! Adding goji to a savory dish gives any meal a surprise twist.
MAKES 1 SERVING
This tropical-inspired treat is packed with immune-boosting spinach, which has high levels of vitamin C and folate. It also has kiwi, mango, and pineapple, which contain crucial antioxidants that keep your immune system strong. And finally, the probiotics in the kefir or yogurt have good bacteria to keep your gut healthy—another way to fight off illness.
1 cup baby spinach
½ cup frozen mango chunks
½ cup frozen pineapple chunks
½ cup plain unsweetened kefir or Greek yogurt
1 banana
TOPPINGS
2 tablespoons shredded coconut
1 kiwifruit, sliced
½ banana, sliced
1 tablespoon chia seeds
1. In a blender, combine the spinach, mango, pineapple, kefir or yogurt, and banana. Blend until thick and creamy. Pour into a bowl and let chill in the freezer for a few minutes.
2. Top the smoothie bowl with coconut, kiwis, bananas, and chia seeds.
Per serving: 482 calories, 12 g fat (7 g saturated fat), 93 g carbohydrates, 51 g sugar, 110 mg sodium, 16 g fiber, 12 g protein
Kiwis can be applied to your skin to get rid of excess oil, tighten pores, fade dark spots, and reduce wrinkles. Kiwis also contain alpha hydroxy acids and vitamins C, E, and K and are great for exfoliating the skin. Make a simple kiwi face mask by peeling two kiwis, chopping the fruit into small pieces, and mashing it. Apply the mashed kiwi to your face and neck, and wash it off after 15 minutes.
MAKES 1 SERVING
This smoothie is packed with vitamin C and other amazing nutrients to fuel your body and arm your immune system when needed most. The orange juice and mango are stacked with vitamin C and other crucial antioxidants to support your immune system. Also included is kale, the superfood found everywhere these days, another immune-boosting food containing high levels of (you guessed it!) vitamin C to help fight infection. Kale also contains folate, another immune booster. The parsley and mint kick up the flavor and contain even more vitamin C to give you a boost when you’re feeling down!
11 ⁄4 cups frozen mango chunks
1 cup orange juice
1 cup chopped kale, tough stems and ribs removed
2 medium ribs celery, chopped
¼ cup chopped flat-leaf parsley
¼ cup chopped fresh mint
In a blender, combine the mango, orange juice, kale, celery, parsley, and mint. Blend until smooth.
Per serving: 317 calories, 1 g fat (0.5 g saturated fat), 76 g carbohydrates, 57 g sugar, 102 mg sodium, 9 g fiber, 8 g protein
MAKES 1 SERVING
Peaches, strawberries, pineapple, and orange juice are the heroes in this blended treat. All are high in vitamin C to support a healthy body. We added yogurt packed with probiotics and good bacteria to keep your gut healthy, which is hugely beneficial for your immunity. Tip: Look for “live cultures” on the label!
1 cup frozen sliced peaches
1 cup frozen strawberries
1 cup fresh orange juice
6 ounces peach-flavored 2% Greek yogurt
½ cup frozen pineapple chunks
In a blender, combine the peaches, strawberries, orange juice, yogurt, and pineapple. Blend until smooth.
Per serving: 414 calories, 4 g fat (2 g saturated fat), 86 g carbohydrates, 69 g sugar, 52 mg sodium, 7 g fiber, 15 g protein
MAKES 4 SERVINGS
This easy-to-make, easier-to-eat soup mixes fragrant and delicious onion and garlic that, when combined, have numerous antiseptic and immunity-boosting compounds. Garlic also helps to open clogged sinuses. It’s one of the top foods to help you when you’re sick. We also included green chiles and sweet potatoes, both good sources of vitamin C and iron, crucial in red and white blood cell production for proper immune functioning. The mushrooms add a nice meaty bite and are an excellent source of the immune-boosting mineral zinc. Those who don’t have enough zinc in their diet have fewer white blood cells to fight off disease, leading to a weakened immune response. Last but not least, goji berries contain compounds called polysaccharides, which strengthen the body’s ability to fight disease. Gojis are also a good source of vitamin C and zinc, both of which protect against disease. You’ll be coming back for more!
2 tablespoons olive oil
1 red onion, finely chopped
1 green chile pepper, finely chopped (wear plastic gloves when handling)
4 cloves garlic, minced
2 medium sweet potatoes, unpeeled and finely chopped
1 pint shiitake mushrooms, sliced
¼ cup dried goji berries
4–5 cups low-sodium vegetable broth
Salt and ground black pepper
1. In a large pan over medium heat, warm the oil. Cook the onion, chile, and garlic, stirring frequently, for 5 minutes, or until the onion softens.
2. Add the sweet potatoes, mushrooms, and goji berries to the pan. Stir and add enough broth to cover all the ingredients. Simmer for 15 minutes, or until the potato is soft.
3. Allow the soup to cool slightly, then transfer in batches to a blender and puree until smooth. Season to taste with salt and black pepper. Reheat and serve warm.
Per serving: 191 calories, 7 g fat (1 g saturated fat), 27 g carbohydrates, 11 g sugar, 277 mg sodium, 5 g fiber, 4 g protein
MAKES 4 SERVINGS
This warm soup is a delight when you’re not feeling well. We recommend sipping it under your favorite blanket with a good book in hand. The garlic here fights bacteria and viruses, while the orange and carrots—both high in vitamin C—give you an important dose of immunity. As well, carrots have beta-carotene, which makes it harder for bacteria to enter your bloodstream (pretty powerful!). The ginger targets viruses too, and is a natural pain and fever reducer. With this healthy dose of onion and garlic, your immune system will be singing your praises—you might be able to sing again too, since it opens clogged sinuses.
2 tablespoons olive oil
2 cloves garlic, chopped
½ cup chopped onion
1 rib celery, chopped
1 teaspoon sea salt
1½ pounds carrots, chopped
3 cups low-sodium vegetable broth
3 cups water
4 dates, pitted
1 tablespoon grated orange peel
1 orange, peeled and chopped
1½" piece of fresh ginger, peeled
1. In a large stockpot over medium heat, warm the oil. Add the garlic, onion, celery, and salt and cook, stirring frequently, for 5 minutes, or until soft.
2. Add the carrots and cook, stirring, for a few minutes, then add the broth and water. Continue simmering for 10 minutes, or until the carrots are tender.
3. Let the soup cool slightly. Working in batches, transfer the soup to a blender and add the dates. Puree until smooth.
4. Add the orange peel, chopped orange and ginger and blend again. Heat before serving.
Per serving: 196 calories, 7 g fat (1 g saturated fat), 31 g carbohydrates, 17 g sugar, 631 mg sodium, 7 g fiber, 3 g protein
MAKES 4 SERVINGS
This nutrient-dense soup combines the goods of the garden with great cruciferous veggies. Cauliflower has choline, an essential nutrient that keeps your cells functioning properly and increases healthy bacteria in the gut. It also has glutathione, an antioxidant that fights off infection. The potatoes and lemon are a perfect juxtaposition of earthy and tangy, while the turmeric, onion, and garlic add a zing of intense flavor to wake up your sinuses.
1 tablespoon olive oil
1 small onion, chopped
3 cloves garlic, minced
¼ teaspoon ground turmeric
2 potatoes, peeled and chopped
½ head cauliflower, chopped
1 medium zucchini, chopped
2 large carrots, chopped
2 ribs celery, chopped
Salt and ground black pepper
Juice of 1 lemon
4 cups low-sodium vegetable broth
¼ teaspoon ground red pepper
1. In a large pot over medium heat, heat the oil. Add the onion, garlic, and turmeric, and cook, stirring frequently, for 5 minutes, or until the onion becomes translucent.
2. Add the potatoes, cauliflower, zucchini, carrots, celery, salt, and black pepper to taste. Cook, stirring, for a few minutes. Stir in the lemon juice.
3. Add the broth and red pepper and bring to a boil. Cover and simmer for 15 minutes, or until the veggies are soft.
4. Allow the soup to cool before blending. Use an immersion blender, or add the soup to a blender in batches. Puree until smooth.
5. Return the soup to the pot and heat before serving.
Per serving: 183 calories, 4 g fat (1 g saturated fat), 33 g carbohydrates, 8 g sugar, 621 mg sodium, 6 g fiber, 5 g protein
MAKES 4 SERVINGS
Between the curry and black pepper, this soup isn’t lacking in flavor or spices. But it’s more than just an awakener for your taste buds—all the ingredients here are perfect for supporting immune health. Spinach fights infection and boosts immunity through its vitamin C and folate. Curry powder helps curb inflammation, and black pepper has piperine, a compound known for its fever-fighting and pain-relieving qualities.
1 tablespoon olive oil
1 small onion, chopped
4 cups spinach
1 cup low-sodium vegetable broth
½ cup cooked great Northern beans
½ teaspoon curry powder
⅛ teaspoon ground black pepper
1. In a medium saucepan, warm the oil. Cook the onion, stirring frequently, for 5 minutes, or until soft.
2. Add the spinach, cover the pan, and cook for 3 to 4 minutes, or until the spinach is wilted.
3. In a blender, combine the cooked spinach and onion with the broth, beans, curry powder, and pepper. Blend until smooth and serve warm.
Per serving: 73 calories, 4 g fat (1 g saturated fat), 8 g carbohydrates, 1 g sugar, 51 mg sodium, 2 g fiber, 3 g protein
Beans are good for you, but they can make you gassy. It is important to realize that gas production is a normal bodily process. Some of the benefits of gas-producing fiber fermentation in the gut include improved mineral absorption, especially of calcium and magnesium, and enhanced immunity. You can reduce the gas by soaking dry beans before cooking and replacing the water several times.
MAKES 4 SERVINGS
As you’ve probably noticed, we’re packing these immune-boosting soups with garlic. It’s fantastic for health and is also one of the world’s most flavorful additions to any savory meal. And garlic is a natural bacteria and virus fighter. The carrots and black pepper in this recipe are great for respiratory health as well. With this soup, you will be back on track to good health.
1 head garlic
3 tablespoons olive oil + additional for drizzling on the garlic
1 large leek, thinly sliced
Salt
3 carrots, sliced
4 ribs celery, sliced
½ teaspoon chopped fresh sage
2½ cups low-sodium vegetable broth, divided
2 cups unsweetened cashew milk
1 cup canned navy beans, rinsed and drained
½ teaspoon ground black pepper
1. Preheat the oven to 400°F. Cut the top off the head of garlic, so the top of each clove is exposed, and drizzle a little oil on top. Wrap the whole garlic head in foil, place on a baking sheet, and bake for 1 hour, or until golden.
2. Heat the 3 tablespoons of oil in a large stockpot over medium heat. Add the leek and a pinch of salt. Cook, stirring frequently, for 5 minutes, or until soft. Add the carrots, celery, and sage and cook for 15 minutes, or until the vegetables are tender.
3. Pour in 2 cups of the broth, along with the cashew milk, beans, and pepper. Simmer uncovered for 15 minutes, until the beans are soft and the soup is thick.
4. Add 1 cup of the bean soup to a blender with the remaining ½ cup broth and 6 cloves roasted garlic. Blend until smooth.
5. Stir the blended soup back into the pot with the unblended soup. Add salt to taste. Serve warm.
Per serving: 236 calories, 12 g fat (1.5 g saturated fat), 26 g carbohydrates, 5 g sugar, 230 mg sodium, 8 g fiber, 5 g protein
