Immune Boosting Favorite Fall Recipes
Now that the weather is getting colder outside, it’s a great time to enjoy hearty and warm meals!
It’s a good thing that there are still plenty of fresh foods being harvested for us to enjoy as we mix and match a variety of wholesome ingredients to create some amazing recipes. In fact, one blog post just wasn’t enough to highlight all the wonderful recipes we love to use during this cool autumnal season, so we wrote two…
Read on to discover some special, immune boosting fall harvest recipes.
It’s a good thing that there are so many immune boosting foods that we can enjoy in the fall. One of the best ways to support our bodies against sickness is to keep them well with whole foods and healthy nutrition in what we eat.
The cold winter months are often difficult times to find fresh produce so this can be tough. Fortunately, there are some options for fruits and veggies that are harvested in the fall and depending on where you live, even into the winter months.
These are the 16 fall foods that we like best for immune boosting nutrition.
- Citrus Fruits – Fruits like lemons, oranges, grapefruits, and limes are high in vitamin C.
- Almonds – High in vitamin E, an important key to a healthy immune system.
- Wheat Germ – A healthy kind of germ 😉 the part of a wheat seed that feeds the plant as a seedling. High in vegetable proteins and healthy fats, the germ of wheat is incredibly healthy.
- Green Tea – America is prominently a coffee drinking nation but that does not mean you shouldn’t consider another form of caffeinated beverage. Green tea, like black tea, is high in flavonoids – a type of antioxidant. Unlike black tea, green tea has high levels of epigallocatechin gallate (EGCG), a powerful antioxidant that is shown to enhance immune function!
- Garlic – Raw garlic might significantly reduce blood pressure and is a natural antibiotic for fungi and viruses on your skin.
- Sunflower Seeds – Contains Vitamin E, a powerful antioxidant that plays an important role in regulating and maintaining the immune system.
- Pomegranates – Pomegranate extract might significantly aid your body in fighting a variety of viruses, including the nasty flu.
- Ginger – High in antioxidants and adding ginger to your diet, in any of its many forms, is a great way to prevent illness this coming winter.
- Yogurt – Look for “live and active cultures” printed on your favorite yogurt label. These probiotics are healthy bacteria that may support your immune system to help fight disease.
- Bell Peppers – The rich colors of bell peppers mean they are high in healthy micronutrients. If you really want a lot of vitamin C then you can get twice as much of it out of one serving of bell pepper over an equivalent amount of citrus fruit.
- Sweet potatoes – Another in-season food, sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A which is part of the human body’s defense mechanism against harmful free radicals.
- Spinach – Rich in folate, which helps repair DNA, and many other nutrients, spinach is one of the original “superfoods.”
- Açai Berries – Incredibly high in antioxidants, especially anthocyanins. Anthocyanins support balanced cholesterol levels as well as a healthy immune system.
- Pumpkins – High in antioxidants they are known for giving strength to your immune system.
- Broccoli –i Loaded with key vitamins and minerals, this cruciferous vegetable has vitamins A, C, E, and many other antioxidants.
- Cranberries are a substantial source of Vitamins A, C, K, and other antioxidants which all work to boost the immune system and keep us healthy.
Remember, variety is key. Do not expect to stay healthy by eating only a couple of these foods – the body needs many micronutrients and no one food can provide them all. Eat a balanced and varied diet to stay as healthy as possible this coming flu season.
Check out our favorite immune boosting recipes below…
Delicious Cranberry Brie Bites…
Cranberry Brie Bites are simple, bite sized and pretty easy to make. They also can be frozen and kept for your next event if you decide to knock a bunch out at once.
Cranberry Brie Bites
Ingredients
- 1 Sheet Frozen Puff Pastry
- 4 oz Brie Cheese (with or without the rind, it’s up to you)
- 1/2 cup Cranberry Sauce
- 3 tbsp Chopped Pistachios
- Flaked Sea Salt
- Ground Pepper
- Non Stick Spray
Instructions
- Thaw your puff pastry and preheat your oven to 400 degrees.
- Spray a 24 cup muffin pan and put your brie in the freezer until it's firm to the touch.
- On your floured surface, roll the sheet of puff pastry into 10x15-inch rectangles.
- Cut your pastry into 4 strips lengthwise.
- Then, cut the pastry crosswise into 6 strips, creating 24 squares.
- Press the pastry squares into each cup of the muffin pan, letting the excess stick up over the edges.
Put It Together
- Cut your brie into 24 slices.
- Place a piece in the center of each pastry square.
- Top each with roughly 1 teaspoon of cranberry sauce, then sprinkle with chopped pistachios.
- Bake for about 15 minutes or until the puff pastry is golden brown on the edges and the cheese is bubbly.
- Let cool in the pan for 5 minutes.
- Remove the bites from the pan and garnish with sea salt and pepper, if you want to lean more savory.
The next recipe is Shrimp Noodle Medicine Soup
Shrimp Noodle Medicine Soup.
Ingredients
- 6 cloves Garlic
- Cardamon
- Star Anise
- Cloves
- 2 Three Inch Cinnamon Sticks
- Black Peppercorns
- 1 Bunch of Cilantro
- 3 Medium Sized Shallots
- 3 Six Inch Pieces of Lemongrass
- Fresh raw ginger
- 12 cups Low sodium chicken broth
- 1 tablespoon Fish Sauce
- ½ cup Cashews
- 1 Fresno Chili
- 1 tablespoon Brown Sugar
- 1 tablespoon Shrimp Paste
- 2 tablespoons Avocado Oil
- 4, 12 ounce Package of Ramen/Rice Noodles
- 1 pound Shrimp
- 8 ounces Mung Bean Sprouts
- 4 Scallions
- Fresh Thai Basil mint and cilantro
- 1 Lime
Instructions
- In a large pot over medium heat, toast cloves, cardamom, star anise, chiles, cinnamon, and peppercorns, turning until fragrant, about 2 minutes.
- Add in cilantro, shallots, garlic, two pieces of your lemongrass, one ginger, broth, and fish sauce and bring to a boil.
- Reduce heat; simmer for roughly 1–1 ½ hours.
- Strain into a large bowl, pressing on solids.
- Return broth to pot; season with salt and pepper.
- Pulse cashews in a food processor until finely ground.
- Add your shallot, chile, 1 piece of lemongrass, ginger, brown sugar, and shrimp paste; process until smooth.
- Heat oil in a small skillet over medium and cook paste, stirring, until it starts to brown, about 2 minutes.
- Cook noodles according to the package directions.
- Drain; rinse under cold water.
- Bring broth to a simmer, add shrimp, and cook until cooked through, about 2 minutes.
- Divide noodles among bowls. Add 2 Tbsp. paste to each and ladle broth over; stir to incorporate paste.
- Top with shrimp, sprouts, scallions, and your choice of fresh herbs; season with pepper.
- Serve with chili oil and lime wedges for your own personal taste and preference.
Don’t forget the Pumpkin Spice Rice Crispy Treats!
Pumpkin Spice Rice Crispy Treats
Ingredients
- 2 sticks Salted Butter
- 30 oz Marshmallows
- 18 cups Crispy Rice Cereal
- 1 tsp Allspice
- 1 tbsp Canned Pumpkin
Instructions
- Butter a 9-by-13-inch baking pan and line with parchment paper, leaving about 2 inches of overhang.
- Melt 1/2 stick butter in a large pot over medium heat. Add 1 ounce of marshmallows and cook, stirring, until melted.
- Remove from the heat and stir in 6 cups of cereal until combined fully.
- Firmly press the mixture into the prepared pan and set aside.
- Then Melt 1 stick butter in a clean pot over medium heat.
- Add in the remaining 20 ounces of marshmallows and stir, until melted.
- Then, stir in the allspice and canned pumpkin until blended.
- Remove from the heat and stir in the remaining 12 cups cereal.
- Firmly press the pumpkin mixture on top of the plain mixture in the pan.
- Let cool completely.
- Use the parchment overhang to lift the treats out of the pan.
- Cut into squares and serve!
The great thing about this time of year is all the holiday cooking we get to do, how we bring people together and connect while sharing a hot meal. Every single family has different traditions and recipes that are handed down and shared over decades, every single one unique and delicious in their own ways. So, enjoy this season with your family and friends and maybe try making something new!
Drop a comment below and let us know what you think once you try them…
p.s. Just in case you are looking for a specific food, supplement, or any other wellness need, reach out to us here at 916-253-9276 and we would be happy to help you find exactly what you are looking for.
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