Immune Support Recipes

Boost Your Health with Our 3 Immune Support Recipes!

We all know what time of year it is!

Sniffling, sneezing, coughing, complaining and the general need to hibernate. Boost your immunity and kick your cold/flu to the curb!

We hope you enjoy our recipes for a healthy, happy family.

Garlic Soup Recipe to Boot-Kick Your Cold!

Serves 4

  • 26 garlic cloves (unpeeled)
  • 
2 tablespoons olive oil
  • 
2 tablespoons (1/4 stick) organic butter (grass fed)
  • 
1/2 teaspoon cayenne powder
  • 
1/2 cup fresh ginger
  • 2 1/4 cups sliced onions
  • 
1 1/2 teaspoons chopped fresh thyme
  • 26 garlic cloves, peeled
  • 
1/2 cup coconut milk
  • 3 1/2 cups organic vegetable broth
  • 
4 lemon wedges

Preheat oven to 350F. Place 26 garlic cloves in small glass baking dish. Add 2 tablespoons olive oil and sprinkle with sea salt and toss to coat. Cover baking dish tightly with foil and bake until garlic is golden brown and tender, about 45 minutes. Cool. Squeeze garlic between fingertips to release cloves. Transfer cloves to small bowl.

Melt butter in heavy large saucepan over medium-high heat. Add onions, thyme, ginger and cayenne powder and cook until onions are translucent, about 6 minutes. Then, roasted garlic and 26 raw garlic cloves and cook 3 minutes. Add vegetable broth; cover and simmer until garlic is very tender, about 20 minutes. Working in batches, puree soup in blender until smooth. Return soup to saucepan; add coconut milk and bring to simmer. Season with sea salt and pepper for flavour.

Squeeze juice of 1 lemon wedge into each bowl and serve.

Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium heat, stirring occasionally.

Mango Smoothie to Optimize Your Health and Nutrition

Makes 2 servings (or one really large one!)

Mangoes as well as greens are rich in carotenes and vitamin C, both important immune boosting vitamins. Coconut oil offers anti-microbial properties. Cayenne has a stimulating effect on the mucus membranes of the nose and sinuses, which makes it beneficial in combating the common cold or sinus infections.

Ingredients

  • 
2 large handfuls of greens (spinach, kale, beet greens…)
  • 
½ cup of ripe mango, cubed
  • 
1 tsp vanilla
  • 
2 tbsp ground flaxseed
  • 
1-2 tsp chia seeds
  • 
1 scoop protein powder (optional) or 2 tbsp hemp seeds
  • 
1 tsp of cinnamon
  • 
1 tsp coconut oil
  • 
Pinch of sea salt
  • 
Pinch of cayenne powder, optional
  • 
1-1.5 cup fluid (almond or coconut milk, coconut water, water), to reach desired consistency
  • 
Sweetener, if desired

Directions
Using a high powered blender, blend all ingredients until smooth, scraping down the sides of the blender as needed.

Resources:
Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York: Atria Books.

Schedule your immune boost shot today!

Perfect for those who do not want the flu shot, or unable to receive it.

Boost your immunity with a 10 minute immune boost by Dr. Mason-Wood and Dr. Haarsma.

Roasted Carrot Turmeric Soup to Supercharge Your Immune System

Adapted from http://www.picklesnhoney.com/2014/01/31/roasted-carrot-orange-turmeric-soup/

Garlic and onions have anti-microbial properties, making them good choices for supporting the immune system. Carrots and sweet potatoes are excellent sources of carotenes as well as they contain vitamin C, which aid the immune system. Ginger is anti-inflammatory and also an immune boosting culinary ingredient great as an addition to soups.

Ingredients

  • 
1 pound carrots
  • 
2 small sweet potatoes
  • 
1 medium yellow onion
  • 
5 cloves garlic, peeled
  • 
2-3 cm piece of fresh ginger, finely chopped
  • 
1½ tablespoons coconut oil, melted
  • 
2 teaspoons ground turmeric
  • 
Generous pinch fine sea salt & pepper
  • 
5 cups vegetable stock
  • 
Roasted pumpkin seeds, optional topping

Instructions
Preheat the oven to 400 degrees F and line a baking sheet with unbleached parchment paper.

Chop the carrots, sweet potatoes, and onion into 1-inch pieces and add them to a large mixing bowl, along with the whole cloves of garlic.

Add in the coconut oil, turmeric, ginger, and salt and pepper to taste. Toss to coat evenly.

Transfer the vegetables to the prepared baking sheet and bake for 30-35 minutes, until the carrots and sweet potatoes are golden and fork-tender.

During the last five minutes of roasting, warm the vegetable stock in a large pot over medium-low heat.

Once cooked, add the roasted vegetables to the stock, and stir to combine. Continue to heat for a couple more minutes.

Using an immersion blender, blend until smooth. Or using a regular blender, in two (or more) batches, place the soup mixture in a blender and blend until smooth, about 1 minute.
*Be mindful of allowing steam to escape to avoid a blender mishap.

Serve hot, topped with roasted pumpkin seeds.

Resources:
Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York: Atria Books.

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3 Comments

  1. Pingback:Dr. Chris Bjorndal How to Support Your Immune System this Winter - Dr. Chris Bjorndal

    1. Dr. Chris

      We make our bone broths following Dr. Mercola’s advice to simmer the bones for 24 hours to maximize the release of minerals into the broth – Dr. Chris

  2. Pingback:Immune Support Recipes from Natural Terrain Naturopathic Clinic – Callingwood Marketplace

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