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Vegan Recipes for 8 Boost Immunity Superfoods: Garlic, Blueberries & More!

Vegan Recipes for 8 Boost Immunity Superfoods: Garlic, Blueberries & More!

Vegan Recipes: Boost Immunity Superfoods
SUPER Immune System boosting foods and recipes to fight off sickness
Fruits and veggies are like a rainbow of vitamins and minerals that are food for your cells. Healthy cells = healthy immune system. Juices, elixirs, and smoothies can deliver a power punch of concentrated vitamins, minerals, and antioxidants. Start using food as medicine. 




With flu season and the coronavirus upon us,what can we do to internally boost our immune system to protect ourselves from illness? 
Here are 8 super immune-boosting ingredients and a recipe to go with each one.

Food has the ability to turn disease on and off, here are 8 ways to eat your way to staying healthy. 

1. GARLIC
2. TURMERIC
3. GINGER
4. BLUEBERRIES
5. MATCHA
6. ALMONDS
7. SPINACH
8. SPIRULINA
GARLIC

Raw garlic is magnificent at giving your body’s immune system a helping hand. It has natural antibacterial and anti-inflammatory properties, helping you ward off illness. It is so good for overall health.


Lemon Garlic Ginger Vinaigrette 

This recipe zings up any SALAD and adds so much flavor.

 
1/2 cups chopped ginger
1/4 cup chopped garlic
1/4 cup lemon juice
2 tablespoons Grey Poupon dijon mustard
1 teaspoon cilantro
1 teaspoon salt
¼ teaspoon red pepper flakes
3 cups olive oil
3 cups of rice vinegar
1 cup of sugar
 
Put all ingredients except olive oil in the blender. Blend until mixed and then add olive oil slowly through lid with the blender on low until it emulsifies together. Enjoy on any salad.


GINGER

The spicy, aromatic ginger root is used to add some kick to drinks, teas, soups, and Asian dishes, and it’s also a real superfood. Ginger reduces inflammation and supports your immune system.


Feel the Burn Ginger Shots 

I love ginger. It has so many health benefits and I always feel better when I drink it. At some point I stopped taking shots at the bar and replaced them with health shots. You can always dilute if you prefer it not as strong as me. I like to feel it burn and work its magic. You will need a juicer for this recipe or you can always blend in a blender with a little water and then strain.

Makes two-2 ounce shots

¼ lb ginger (chunks that will fit in your juicer)

I leave skin on if fresh but peel if rough.

Put pieces into your juicer and make according to your juicers directions.

Take as a shot, I do 2 ounces at a time.

You can dilute with water or lemon juice.

BLUEBERRIES

Blueberries contain flavonoids—a type of antioxidant that can help reduce damage to cells and boost your immune system. They are little powerhouses with big flavor.


I Heart Blueberries Smoothie

I really do love blueberries. Whether enjoying them fresh or in this delightful smoothie, they are a norm in my life and self-care. You see, blueberries are full of antioxidants and they give me a burst of energy. Try it for yourself and see. I also drink a lot of smoothies and I love to have ones that are creamy without the bananas. This has become my favorite creamy banana-less smoothie and it’s on the menu at the cafe. We make an acai bowl with the same base!

In Blender:

1 cup frozen blueberries
2 frozen coconut cubes
1 date (not frozen)-
1 cup non-dairy milk
 
In a Vitamix or blender, add all ingredients and blend for about 45 seconds. Enjoy right away.

MATCHA

Matcha green tea powder boosts the immune system due to it’s high antioxidant content, particularly Epigallocatechin Gallate (EGCG) assists your body’s production of T-Cells which reduce inflammation and fight pathogens.

Love You Matcha Latte
 
Matcha is amazing! It is green tea but is thicker like coffee. It packs a punch of flavor that will remind you of green tea ice cream from your favorite Japanese restaurant. It is full of antioxidants and all studies point to a long list of benefits. In just one bowl of Matcha there are substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. I love when something that tastes so yummy supports your body and cells. When you mix it into a latte with hemp milk you are getting a power punch of protein.
 
Matcha is also a great replacement when you are trying to give up coffee, and just like coffee there are so many varieties of matcha  that you need to try different brands until you find the one that suits your taste buds.
 
Makes 1- 16 ounce Latte
 
2 teaspoons matcha powder
¼ cup hot water
2 teaspoons organic sugar or maple syrup
12 ounces hemp milk
  
As you see in the picture we have some special tools, a Japanese tea bowl and whisk. If you have these tools, add the matcha and sugar to the bowl and add hot water and whisk for 45 seconds. Heat milk in a pan on medium heat and use whisk to create a little foam. Heat until you reach desired temp. Pour hot milk into mug, stir in matcha mixture. If you don’t have bowl and whisk use a cereal bowl and fork. Adjust sugar amount to your liking. During summer/warm months don’t heat milk, and fill your mug with ice, pour in milk, then matcha. Enjoy!

ALMOND MYLK

Almonds are high in vitamin E that acts as an antioxidant in your body and helps immune system function.

Nutty Milk

It is so simple to make your own milk. You literally blend water with nuts or seeds and strain. I like adding in a little maple syrup for sweetness.

I use Almond Milk as my main milk. So anything you use milk in, I use almond milk in. I find it versatile and that my body loves it and my recipes come out great. Almonds are naturally alkalizing, so… so is this. You can change the recipe to suit your taste buds; more almonds, more water, but this is how I like it.

I use a nut milk bag to strain it-you can find it for sale at most health food stores. If you can’t-a a paint strainer from a hardware store will work or just use a clean dishtowel to strain it.

Make 2 quarts
5 minutes total time

1 cup of organic raw almonds
7 cups of water
2 tablespoons maple syrup (optional)

In a Vitamix or blender, mix almonds with water, gradually taking it to high. You want to pulverize those almonds. Next, strain through nut milk bag into a large bowl. Transfer to a pitcher and store in the fridge. Will last 4 days in your fridge.

You can replace any nut or seed for almonds. At the cafe, we make Mac Nut Coconut Milk for all our acai bowls and smoothies. I have tried and love cashews, sesame seeds and coconut, and they all are tasty in there own way. Have fun and find the one that makes your tastebuds happy.
There are many things you can do with the leftover pulp, however, these days I compost it.

SPINACH


Spinach is packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.

 
Green Dream Smoothie 

Green Smoothie- Make 2 -12oz Smoothies
Love yourself enough to give yourself greens any time of day. The sweetest way to get your greens.

1 cup organic kale
1 cup organic spinach
1 cup  organic frozen bananas
½ cup Frozen organic mixed berries
1- 1/2 -cup almond milk

Place all ingredients in a blender and slowly bring up to high for about 30 seconds until greens are pulverized.


Enjoy any time of the day

SPIRULINA

Spirulina contains potent nutrients known as polysaccharides which are widely regarded to be a powerful immune system booster, assisting in the prevention of a wide variety of maladies.

4 Layered Smoothie


1 cup frozen bananas
1/2 cup frozen strawberries 
1/2 cup frozen pitaya (dragonfruit)
1/2 cup frozen blueberries 
1 1/2 cups almond milk
1 teaspoon frozen spirulina


In a blender combine 1 cup bananas with 1 cup milk. Blend- Scoop 1/2 cup of the smoothie into your glass.
Add strawberries to the blender with 1/4 cup of milk. Blend – Add 1/3 cup to cup layering on top of base. Add pitatya to blender and 1/4 cup milk. Blend – Add 1/3 cup to cup layering on top of the base.
Add in spirulina and blueberries and top onto the last layer. 
Serve with a straw.

Add these foods into your diet to help support your body’s immune response. 
Hippocrates said, "Let food be thy medicine and medicine be thy food."
These SUPERFOODS are preventative medicine. If you cant get them in fresh form, get powders and such here.
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Top 10 Vegan Tips: How to Go & Stay Vegan with Chef Hollan

Top 10 Vegan Tips: How to Go & Stay Vegan with Chef Hollan

HERE ARE MY TEN STEPS TO GOING AND STAYING VEGAN



Have a WHY 
Why do you want to eat this way and what is it you want to change? This WHY will become your north star and compass. Create a list, have something you can go back to. 

Educate yourself on the meat or dairy industry 
There are so many videos and books on the meat and dairy industry. Check out my Amazon list for books I love. Check out Netflix for inspirational and eye-opening films like, The Game Changers, What the Health, and Forks Over Knives. 

Baby Steps
What is one thing you can change today? Is it order almond milk at your local coffee shop, eliminating some non-vegan items from your fridge? Start small and do a little more every day and week. Take it one step at a time! 

Overeat! 
You are transitioning into a healthier lifestyle full of more fruits and veggies than ever before. If you are not full after a meal, you can have some more. 
Your body is adjusting, give it some grace. 

Concentrate on nutrient-based whole foods 
There are many “accidentally vegan” items, like Oreos. While it is fun to treat yourself every once in a while, you should try to get as many nutrient-dense foods into your system. Eat the rainbow! When in doubt, add veggies like kale to your smoothies. 
 
Replace it! 
Don’t give up everything you love! There are so many vegan replacements for the foods you enjoy. There are vegan mayos, faux meats, crackers, and mac and cheese. Figure out which ones you like and stock up! 

Learn and Search for vegan restaurants. 
Check my eating out guide! 

Water yourself 
Water is one of the cleansing ingredients we have on the planet. Now that
you are eating a more fibrous, nutrient-dense diet, you will need to make sure you are getting enough water. Your body will thank you!

Eat organic
Support your local farmers. Go to the farmer markets near you and stock up on all the beautiful organic fruits and veggies. Your body, the farmers, and the planet will thank you! 

Be easy on yourself 
Everyone makes mistakes. Don’t be too hard on yourself, and pick-
yourself up when you fall. Go back to your WHY (step 1). You got this!


Eating out

I have been vegan for 12 years, so when eating out I seek out vegan restaurants,
Normally I just google where I am and vegan restaurants. Yelp helps a lot as well. It will show you vegan places and places with vegan options. 
There are websites like Happycow.com that list vegan or vegetarians’ cafes and options.
I travel a lot and places like LA, San Francisco, and New York are vegan heaven. There are all sorts of options like vegan mexican, sushi, thai, fancy and more.

Take a peek and see what is near you. If you have Whole Foods near you or a health food store, they usually have hot food items, sandwiches and a salad bar. 


When I eat out at a non-vegan restaurants, I will give you some examples of what I may order.

At a café, I would order a salad without cheese possibly add avocado. I would look at what sides I could order and if any look good. I would check the soups and see if any are vegan (many are).

For a sandwich I would order.
Whatever vegan bread you like (most are) 
I love sourdough or French rolls
If you are at  Whole Foods they have vegan mayo, I get that.
If not, mustard is vegan.
I get Avocado, Tomato, Onions, Pickles, and Lettuces, All vegan.
This is my fave. 
Most delis can make something like this.


Mexican

I check if their beans are vegan.
I check if their rice is vegan and then I order accordingly. 
I normally get a burrito with beans, rice, avo or guac, lettuce and onions.
Chipotle has sofritos which are a delicious soy-based meat replacement.


Pizza
Most crust is vegan. Many places have a gluten-free crust as well.
I am lucky that there are a few places here on island that offer vegan cheese.
So I order pizza how I normally like it.
I also sometimes get it with no cheese and order a side of marinara.
My favorites are…
Pineapple, Spinach, Black Olives and Onions
Or
Artichokes, Sun–Dried Tomato, Black Olive, Garlic

Pasta

For the most part pasta is vegan, otherwise its called Egg Pasta.
Marinara is vegan as well, just tell them to hold the parm.
Sometimes I order noodles, with olive oil, garlic and salt. It is simple and filling. I normally get a side salad with vinaigrette


Burgers

A lot of burger places have a vegan burger. It amazes me. Look for a burger joint that has a vegan option. They are amazing.


Breakfast 

Breakfast is tricky and why I look for vegan places.
There is always fresh fruit. Oatmeal if they have non-dairy milk.
hashbrowns .Maybe a veggie scramble. See if they have bagels and hummus. Add a tomato!

I hope you enjoyed these tips! For a complimentary gift of recipes I built just for you go here:

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WHY YOU WANT TO EAT ORGANIC…

WHY YOU WANT TO EAT ORGANIC…

If it’s Organic You Don’t Need to Panic Do you know your food has pesticides? I know none of us like pests, but our bodies definitely do not like pesticides. I think one of my keys to health was when I switched over to eating more organic. I always try to EAT AS ORGANIC AS POSSIBLE. I try to buy organic any chance I get. I know that it can be very expensive to buy everything organic. This is where it is important to know about… The Dirty Dozen and The Clean 15. The Dirty Dozen are the top 12 pesticide-laden foods. You want to avoid these if they are not organic. The clean fifteen are the cleanest (little to no pesticides). They are easier to grow without the use of them.  SO you can purchase these conventional and be ok. Take a look at the list and try to buy at least the dirty dozen as organic. THE DIRTY DOZEN:

  • Strawberries
  • Apples
  • Nectarines – imported
  • Peaches
  • Celery
  • Grapes
  • Cherries
  • Spinach
  • Tomatoes
  • Sweet bell peppers
  • Cherry tomatoes
  • Cucumbers   

CLEAN FIFTEEN:

  • Avocado
  • Sweet corn – (non-GMO)
  • Pineapple
  • Cabbage
  • Sweet peas – frozen
  • Onions
  • Asparagus
  • Mangoes
  • Papayas
  • Kiwi
  • Eggplant
  • Honeydew melon
  • Grapefruit
  • Cantaloupe
  • Cauliflower

SHOP ACCORDINGLY

TOXIC PRODUCTS ARE BAD FOR YOUR HEALTH

TOXIC PRODUCTS ARE BAD FOR YOUR HEALTH

Replace Toxic Products 

It’s not just relationships that have a toxic effect on our life, but all the products we use. From household cleaners to the products we use on our skin and hair, we ingest them into our bodies through our skin and our lungs. Look at the products you use, and slowly start to swap them out for their organic version.

CHECK OUT MY FAVORITE PRODUCTS

 

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https://www.amazon.com/shop/hollanhawaii?listId=3SIDA9WXZDXAQ&ref=idea_share_inf

TOXIC RELATIONSHIPS ARE BAD FOR YOUR HEALTH

TOXIC RELATIONSHIPS ARE BAD FOR YOUR HEALTH

It may seem strange to think about toxic relationships having any bearing on your immune systems health, but it DOES. Probably way more than you think. When you are in a toxic friendship or relationship, your body goes into a fight or flight mode, which comprises your immune system and body. Chemicals are released into your bloodstream, which wreak havoc on your system. Remember, humans are not supposed to be in a trauma trigger most of the time.

The top five people around you influence the way you live, so always choose wisely, but especially when your health is on the line. We are supposed to be community lifting each other up, feeling filled by each other, not drained.

 

MEDITATION DOES WORK

I have tried all types of meditation, transcendental meditation, mantra meditation, guided meditations, silent meditations, and many more. I know for me, I haven’t found one in particular that works, but have found all of them useful. I start by seeing how I feel and check in with what I need, how long I need it, and the frequency I will use it. I set a schedule to meditate in the morning, afternoon, or evening. Meditation is personal. It is important to make time for it because it gives your brain, thought patterns, and yourself a break.

Whether I lay down and meditate, or sit up like Buddha, to me it’s all about taking the time for me. There is NO inner guilt around my meditations, they are strictly there to serve me. If I find I’m cranky and unhappy, and not meditating regularly, I jump back on the train.

Take this time for you. CHOOSE YOURSELF and feel the quiet, chaos, or somewhere in between.

Meditation, and giving room for your thoughts and body to be still, will boost your immune system. You will get your mind and body in alignment, and every automatic process your body does will run better.

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