Cindy
How can we boost our immune systems with food?
What are some foods we can eat to boost our immune system for optimal health? Research continues to share information stating that eating healthy, exercising enough, being spiritually and emotionally balanced are the four most important ways to reach optimal health. Certain supplements can also be added to help make sure you are covering all the bases for your body’s needs.
Developing a strong immune system is a main goal in disease prevention.
There are certain foods which can help boost immunity to illness, diseases and even allergies.
The pandemic, along with other elements in 2020, have changed the way consumers relate to food and how they analyze their food options and view nutrition in general. The limitless amounts of knowledge and research available is helping purchasers recognize the link connecting proper nutrition and health which can lead to significant customization of their food to fit their individual needs and desires.
A positive result of the “most recent health unpleasantness” has been the growth in the amount of people cooking meals at home.
Preparing meals in your own home allows individuals to customize options for foods and is usually healthier, costs less, and makes keeping an eye on calories much easier. Eating together in the comfort of your home can definitely encourage more family bonding. Cooking together as a family can teach children important culinary experiences and help them create healthier eating habits for a lifetime.
1. The amazing immune boosting benefits of Garlic
Garlic has been used for its health benefits for thousands of years. It is known to be an anti- bacterial, antiviral, natural antibiotic, blood thinner, and immune system booster. Garlic is usually used for conditions associated with the heart and circulation. Conditions such as hypertension, high cholesterol (or other fats in the blood, and hardening of the arteries (atherosclerosis).
Along with being a fantastic immune system booster, garlic tastes great too! Garlic is mostly used to flavor a variety of foods such as vegetables, salad dressings, meat and fish, sauces, marinades, soups, and stews. It is frequently used in recipes to make garlic butter or garlic toast.
If desired, raw garlic can also be eaten as a vegetable. It can be cut up or minced and consumed on an empty stomach to act as an antibiotic. There are also odorless brands of garlic supplements which can help avoid the bad breath associated with garlic. One brand is Kyolic garlic which is odorless and organic. Check out the price for Kyolic garlic on Amazon!
Did I mention a love of garlic bread?
One of my greatest “guilty pleasures” is garlic bread…the more cheesy and garlicy (a word?) the better!
Photo courtesy of Theresa Healey and diylifestyle.co
When it came to eliminating gluten and dairy from our diet, I searched and found the following recipe from the exceptional blogger Theresa Healey (Celiac, Foodie, Runner, Blogger, Etsy Seller, Avid Reader)…and made some minor modifications to make this delightful side dish dairy free!
Gluten and dairy free Cheesy Garlic Bread
A quick and easy way to make a fantastic crowd pleaser! All you need is gluten free Udi’s hot dog rolls, garlic, dairy-free butter and mozzarella cheese, parsley (dried or fresh) and sauce (if using). How easy! Combine your garlic and butter. Top on rolls, add sauce (if using) and add a generous amount of cheese. Bake and smile!
Ingredients
- 1 pack Udi’s gluten free hot dog rolls Use 2 rolls or more if making for larger crowd
- 1/2 cup Miyoko's Unsalted butter
- 2 cloves Garlic
- 1/3 cup Pasta sauce (make sure it's gluten free) My favorite is Muir Glen Organic Pasta Sauce Tomato Basil
- 1 package Daiya Mozzarella Style Shreds (Dairy Free) Great melting qualities!
Instructions
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Preheat oven to 425 F and line two baking trays with parchment paper
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Take your 2 hot dog rolls and separate them, so now you have four halves. In a bowl combine 2 garlic cloves, 1/2 cup unsalted butter and 2 tbsp fresh or dried parsley . Mix until well combined
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Put your garlic and butter mixture on top of bread (a thin layer, a little goes a long way), add sauce (if using) and top with mozzarella cheese
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Bake for 5-10 minutes or until the cheese is melted and the bread is golden on the sides.
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Serve immediately with sauce or by itself. Savor every bite!
Check out Amazon to price these amazing ingredients:
- Udi’s gluten free hot dog rolls
- Miyoko’s Unsalted Butter
- Muir Glen Organic Tomato Basil Pasta sauce
- Daiya Mozzarella Style Shreds
2. Vitamin C from citrus fruits
Most citrus fruits have high levels of vitamin C. Vitamin C can raise the production of a person’s white blood cells which help in battling infections. Citrus fruits are a quick, easy and healthy go-to foods that can boost the immune system.
Our family favorite citrus fruits include: Navel oranges, Grapefruit, Tangerines, Clementines (also called Cuties or Halos), Lemons and Limes
Photo courtesy of Eating Well.com
Hold the sugar! This delightfully refreshing fruit salad has 3 citrus fruits accented with strawberries, blueberries, and kiwi…check out the great recipe on Eating Well.com!
Also, for those of us (like me) who enjoy peeled fruit but are not particularly “fond” of “peeling” here is my favorite fruit peeler from Amazon…check out the price! 
3. Broccoli is Super Healthy
Many say broccoli is one of the healthiest foods you can eat! It is full of vitamins A, C and E, along with fiber and antioxidants. Steaming or roasting this superfood keeps more of the powerful nutrients in the food to boost your immune system.
Recently, I have been on a roasting kick, and this fantastic recipe from Erren Hart (of ErrensKitchen.com) is seriously one of the BEST broccoli dishes I have eaten! Even better in its simplicity : simply roast fresh broccoli with garlic, lemon, and Parmesan Cheese!
Photo and recipe courtesy of ErrensKitchen.com
4. Ginger Root Can Lower Inflammation
Research states that ginger root has strong anti-inflammatory effects which is known for boosting immune health. It can also treat certain forms of nausea. Ginger is also antibacterial and antiviral, so it may help stimulate the immune system to destroy viruses.
Growing up, ginger was merely a fragrant, golden powder in my mother’s spice cabinet…had never really encountered “raw ginger root” other than to see it in the produce section of our grocery store…
Then I discovered Sonja and Alex Overhiser, whose great blog, A Couple of Cooks.com is completely dedicated to delivering real world recipes for home chefs! Check out their top 10 ginger recipes using fresh root!
And again, returning to my love of gadgets to help me peel things…a “Ginger Peeler with Grater”…check out the price on Amazon!
5. Spinach is Super Nutritious and a great immune system booster
This leafy green is a powerful food with high levels of vitamin C, vitamin A and antioxidants!
Either eaten as a salad, sautéed or steamed, spinach is a great go-to for all types of healthy reasons…and it tastes great!
I follow Samira Kazan, the exceptional blogger behind AlphaFoodie.com, a fun, plant-based vegetarian and vegan food blog. Samira has created an easy and tasty sautéed spinach salad…check out her recipe!
Photo courtesy of AlphaFoodie.com
Other Kindest Ways to Boost Immune Health
Eating a wide variety of foods is the solution to optimal nutrition. Focusing on only one super healthy food will not be sufficient to help fight off illness. Enjoying a balanced way of eating with an abundance of green leafy vegetables and fruits helps ensure your body receives the nutrition it needs. Experimenting with new foods and recipes can be fun and provide strong immunity for you and your family.
Of course, other activities such as washing hands often, exercising enough, socializing with family and friends, and staying calm by practicing meditation or prayer are also important!
Want to learn more about how to have a pleasing meditation area, take a look at my previous blog post 5 ways to create a peaceful meditation space!
Wishing you kind thoughts and the best of health,
Cindy
