Three Recipes To Boost Your Immune System




It seems that the cold winter wants to stay with us a little longer. These days it is essential that we take care of our immune system to protect ourselves from the flu, colds, and other illnesses that are more common during this time of year. Diet is crucial in this regard. Here are some easy-to-cook recipes to help your immune system resist these days. 


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According to the Centers for Disease Control and Prevention (CDC), the flu season typically peaks between December and February, and it is estimated that up to 20% of the US population gets the flu each year. Taking care of your immune system is vital to protect yourself from illnesses and to maintain good health. According to the World Health Organization (WHO), a strong immune system is essential for preventing chronic diseases, such as cancer and diabetes, as well as for fighting off infections. 



One of the most effective ways to boost our immune system is through our diet. Eating a balanced diet that is rich in fruits and vegetables, as well as lean protein, can help to keep our immune system strong. Here are some recipes that can help to boost your immune system this winter:


This soup is packed with vitamins and minerals that are essential for a healthy immune system. It is also high in protein, which is important for maintaining healthy cells and tissues.

  • 1 pound of chicken breast, cut into small pieces
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 2 cups of chicken broth
  • 1 cup of water
  • 1 cup of sliced carrots
  • 1 cup of sliced celery
  • 1 cup of sliced bell peppers
  • 1 cup of sliced mushrooms
  • 1 teaspoon of cayenne pepper
  • Salt and pepper to taste
  1. In a large pot, heat a tablespoon of olive oil over medium heat.
  2. Add the chicken breast and cook until browned.
  3. Add the onion and garlic, and cook for an additional 2-3 minutes.
  4. Add the chicken broth, water, carrots, celery, bell peppers, and mushrooms.
  5. Bring the soup to a boil, then reduce the heat to low and simmer for 20-25 minutes.
  6. Season the soup with cayenne pepper, salt, and pepper to taste.


This dish is rich in antioxidants, which are essential for a healthy immune system. Spinach is also high in Vitamin C, which can help to reduce the risk of colds and flu.

  • 4 boneless, skinless chicken breasts
  • Salt and pepper to taste
  • 1 cup of spinach, chopped
  • 1 cup of feta cheese, crumbled
  • 2 cloves of garlic, minced
  • 1 tablespoon of olive oil
  1. Preheat the oven to 375°F.
  2. Season the chicken breasts with salt and pepper.
  3. In a bowl, mix together the spinach, feta cheese, and garlic.
  4. Stuff the chicken breasts with the spinach and feta mixture.
  5. Heat the olive oil in a skillet over medium heat.
  6. Add the chicken breasts and cook for 2-3 minutes on each side.
  7. Transfer the chicken breasts to a baking dish and bake for 20-25 minutes, or until the chicken is cooked through.


This quick spiced vegetable dish is inspired by the fresh flavours of south India and can be made with all greens.Ç


  • 6 tbsp vegetable oil
  • 3 ½ tsp mustard seed
  • 3 tbsp fresh or dried curry leaf
  • a pinch chilli flakes
  • 4 red onions, thickly sliced
  • 100g ginger, shredded
  • 800g thin-stemmed broccoli, cut into bite-sized pieces
  • 100g/4oz fresh or frozen grated coconut or 3 tbsp desiccated coconut
  • juice 2 limes


  1. Heat the oil in a large wok or saucepan set over a medium heat.
  2. Toss in the mustard seeds followed by the curry leaves and chilli flakes.
  3. Swirl everything around until the leaves stop spluttering, then add the onions and ginger and fry for 3-4 mins over a high heat.
  4. Stir in the broccoli and continue frying over a high heat until just tender, stirring all the time.
  5. Scatter over the coconut and stir to mix.
  6. Sharpen with the lime juice.

By incorporating these recipes into your diet, you can help to boost your immune system and protect yourself from the flu, colds, and other illnesses this winter. Additionally, it is important to practice good hygiene, such as washing your hands frequently, and to get enough sleep, which is essential for maintaining a healthy immune system.


+  Words:
Luxiders Magazine