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.
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.
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 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 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!
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 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 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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