These 27 Immune System Boosting Recipes and Foods are perfect to load up on come the cooler seasons. Build immunity, strength and good health while enjoying great tasting food at the same time!
I use to spend a lot of time as a child perusing my mother's natural health books. Their inspiration has carried me far in life. I once thought I would become a naturopathic doctor and still aspire to get my holistic nutritionist certification. Simply put: I've read and researched a lot in regard to the immune system and it feels good to put some of this out there in the hopes it helps a few of you on your path of prevention and/or wellness. Enjoy!
Table Of Contents
What Foods Have Immunity-Boosting Powers?
- Foods rich in Vitamin C such as citrus fruits, broccoli, jackfruit and bell peppers.
- Fermented foods rich in probiotics such sauerkraut, water kefir, kombucha and yogurt.
- Mushrooms have a wide range of immune system and health-boosting benefits. From stir-frys to mushroom coffee, powders or broth, there are several good ways to consume mushrooms and derive their benefits.
- Anti-inflammatory herbs and spices such as cinnamon, turmeric, ginger and garlic.
- Zinc-rich foods such as lentils, nuts, beans, seeds, eggs and some dairy products.
- Vitamin D is commonly deficient and so important to nearly every function of the body, including immunity! I am quite fond of supplementing with this vegan spray.
- Antioxidant-rich foods such as blueberries, grapes, sweet potatoes, tea and even chocolate (yay!).
27 Immune System Boosting Recipes (Vegetarian + Gluten-Free)
Fire Cider Recipe
How to make delicious, heart-warming and immune-boosting Fire Cider! A recipe for igniting the fire within. This overall wellness tonic is super easy to make, flavorful and super versatile.
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Spicy Golden Milk Recipe (Turmeric Tea) + 20 Health Benefits
A soothing and healing spicy golden milk recipe (turmeric tea) steeped in Ayurvedic tradition with amazing health benefits! Vegan, dairy-free, gluten-free, and refined sugar-free.
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Instant Pot Elderberry Syrup Recipe
A super easy Elderberry Syrup recipe for the Instant Pot. This immune system boosting tonic is flavorful, versatile and packed with health benefits too!
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Easy Spicy Sauerkraut with Turmeric
This probiotic rich Spicy Sauerkraut recipe with turmeric, red chili flakes, and black peppercorns is bursting with flavor and anti-inflammatory + gut health benefits! Easy, healthy, vegan, gluten-free and DELICIOUS! Learn all about how to make sauerkraut, health benefits, and more in this informative recipe post!
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Healing Mushroom Broth with Herbs, Spices + Flowers Grab The Recipe
An immune boosting, anti-inflammatory mushroom broth recipe packed with healing herbs, plants, spices and flowers. Easy to make, vegan, sodium-free, and nutrient-dense!
Instant Pot Jackfruit Chili
A comforting Jackfruit Chili recipe with chickpeas and sweet potato for the Instant Pot electric pressure cooker. Vegan and gluten-free.
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Fermented Salsa
This fizzy, naturally fermented, probiotic-rich salsa is filled with super delicious flavors with a lot of depth, and a touch of spice! Whether you’re a seasoned fermenter or new to fermentation, this cultured bell pepper and cherry tomato salsa could not be easier to make, and is filled to the brim with deliciousness and health!
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Maple Ginger Tofu
This Sticky Maple Ginger Tofu Rice Noodle Bowl with Steamed Broccoli makes for one comforting and nutritious gluten-free vegan meal! #tofu #gingertofu #bakedtofu #mapletofu
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Four Thieves Vinegar
How to Make Four Thieves Vinegar – a tonic for home and health! Four Thieves Vinegar is an old-time concoction of vinegar, herbs and spices with a wealth of benefits and uses.
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Vegan Orange Chia Pudding
Gluten Free, vegan and full of protein, vitamin C and fiber. This delicious orange chia seed pudding tastes just like a creamsicle... the healthy version!
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How to Make Water Kefir
This delicious, fizzy probiotic-rich Water Kefir recipe is high in Vitamin C thanks to the Amazonian superfood Camu Camu! Learn all about Camu Camu, how to make water kefir, health benefits and more alongside this easy and fun Camu Camu Water Kefir Recipe!
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Spicy Coconut Red Lentil Dal (Instant Pot + Stovetop)
Cozy up with this quick, easy, & tasty one pot spicy coconut red lentil dahl that is made with red lentils, coconut milk, tomatoes, garlic, onion and the perfect blend of Indian spices. It makes a most delicious gluten-free, vegan dish served alongside some basmati rice or naan bread! You can make this easy dal in the Instant Pot pressure cooker or on the stovetop!
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Vegan Pepper Jack Cheese
This vegan nut cheese recipe is cultured with probiotic capsules for an extra gut health boost and a cheesy tang. This delicious fermented vegan cheese is also filled with spicy jalapeños & red chili flakes for a most delightful pepper jack flavor! It is a most creamy and decadent walnut cheese that is easy to make & filled with healthy ingredients for a perfect dairy-free cheese that complements a variety of dishes.
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Double Blue Peppermint Moon Milk (Vegan & Gluten-Free)
This gluten-free & vegan Double Blue Peppermint Moon Milk makes for one soothing & delicious antioxidant-rich brew perfect for those stressful days and sleepless nights! This healthy Mint Blueberry Moon Milk is made doubly blue with the addition of blue butterfly pea flower powder!
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Cashew Carrot Ginger Soup (Vegan)
A deliciously creamy Vegan Carrot Cashew Ginger Soup quickly and easily made as a dump and start recipe for the Instant Pot or on the stovetop. Vegan, dairy-free, gluten-free, soy-free and refined sugar-free.
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Fermented Hot Sauce Recipe
This easy to make Habanero Hot Sauce recipe is fermented for extra probiotic power and gut healing goodness! This spicy and healthy delight is packed full of habanero peppers, jalapeño peppers, garlic and its secret ingredient of carrots for that extra touch of natural sweetness and vibrancy. It is addictively delicious, complements a wide variety of dishes, and has the perfect spicy kick!
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Charcoal Latte with Ginger + Rose (Vegan)
Slightly spicy, slightly sweet Cosmic Ginger Rose Activated Charcoal Latte! This beautiful detoxifying vegan brew is full of healthful properties, and delicious flavors!
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Adzuki Bean Curry
An incredibly flavorful coconut curry broth enveloping adzuki beans makes for one filling and healthy meal when served alongside rice or quinoa. This Adzuki Bean Curry is vegan and gluten-free.
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What is Seed Cycling? + Moon Milk Recipes for Hormone Health
These vegan moon milk recipes make a perfectly healthy, easy and delicious way to balance your hormones with the use of seed cycling for hormone balance. These seed cycling moon milk recipes contain powerful nutrient-dense ingredients such as sunflower seeds, pumpkin seeds, rose petals, cardamom, cinnamon, coconut oil and lavender to complement your follicular and luteal reproductive phases to bring you more in sync with the phases of the moon and restore healthy menstrual cycles!
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Vegan Meatloaf
This Gluten-Free Vegan Meatloaf is truly a DELIGHT! It is easy to make, packed with flavor and rich in protein and fiber for a most delicious, healthy holiday meal or entree any time of year! Top it off with my Vegan Cashew Gravy and you will be in food bliss in no time!
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Vegan Ramen (Gluten-Free)
An easy, healthy, and deliciously creamy Vegan Ramen recipe made with a rich broth and gluten-free ramen noodles. This cozy vegan ramen bowl hits all the marks when it comes to true comfort food! Gluten-free & soy-free.
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Flourless Magic Tahini Seed Bread (Gluten-Free, Keto)
An amazing gluten-free, keto, flour-free, dairy-free tahini seed bread. It’s magic!
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Iced Blueberry Cardamom Moon Milk (Vegan)
This relaxing Blueberry Moon Milk is delicately spiced with cardamom and served over ice for a refreshing drink perfect for those warmer days and nights. And with the addition of the adaptogen ashwagandha, this Iced Moon Milk is filled to the brim with calming and stress-relieving properties, too!
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Sweet Potato Soup (Instant Pot + Stovetop)
A super simple yet flavorful and creamy Sweet Potato Soup for the Instant Pot or stovetop. Vegan and gluten-free.
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Hot Cacao with Cardamom + Tahini (Vegan)
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A warm, healthy, tasty, comforting and nourishing take on hot chocolate. Vegan, gluten-free and full of heart-healthy cacao, delicious cardamom, and protein-rich tahini. The perfect winter beverage!
Sweet Potato Curry with Chickpeas + Pumpkin (Instant Pot + Stovetop)
This utterly delicious, healthy and creamy Sweet Potato Curry with Chickpeas and Pumpkin is truly a delight for the soul! With coconut milk and the perfect blend of Indian spices, you’ll find yourself in curry heaven with this rich vegan curry dish for the Instant Pot (or stovetop!).
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Golden Turmeric Tahini Sauce
This Golden Tahini Sauce is my most loved and oft-used condiment. Turmeric and tahini pair extraordinarily well together in this versatile sauce that suits a variety of dishes. You can find this recipe in my book, The Vegetarian Family Cookbook.
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Brittany says
Wow, these recipes looks incredible! I've been looking for new ways to use sauerkraut, I can't wait to try this out. Thank you for sharing!