Food is essential to our body to work optimally. That said, you need to ensure that you have a diet that includes as many fruits and vegetables to get the nutrients and antioxidants that will help strengthen your immune system. Here are three recipes you can add to your meals to help supercharge your body.

Breakfast – Berry Parfait

Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains. Not only does research show the power of blueberries on our immune system, but it is also linked to a lower risk of stomach fat, cholesterol, heart diseases, and cancer.  

1 serving

Ingredients

  • ½ cup of plain yogurt
  • 1 teaspoon of honey
  • ½ teaspoon of ground cinnamon
  • ½ cup of blueberries
  • ½ cup of blackberries
  • 1 tablespoon of sunflower seeds

Instructions

In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top. Add the berries and seeds. Enjoy!

Lunch – Sunflower Seed Salad

Sunflower seeds are very high in vitamin E, which is a potent antioxidant that helps fight infection since it enhances the immune system.

2 servings 

Ingredients

Salad 

  • 1 cup of broccoli, cut  
  • ½ cup of sunflower seeds
  • 2 carrots, julienne
  • 1 red Bell pepper, diced
  • 1 cucumber, diced
  • 6 cups of spinach

Dressing

  • 2/3 cup of olive oil 
  • Juice of 1 lemon
  • 1 garlic clove, minced 
  • 1 teaspoon of Dijon mustard 
  • 1 tablespoon of honey 

Instruction

Salad: Toss all the ingredients in a large bowl. And serve with dressing.

Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for about 1 minute. Serve on the salad.

Dinner – Lemon Baked Chicken

Lemons and citrus fruits are full of vitamin C, which is critical to the immune system.

4 servings 

Ingredients

  • Juice of 2 lemons
  • 2 tablespoons of olive oil
  • 2 tablespoons of pepper (or lemon pepper)
  • ½ teaspoon of turmeric
  • ½ teaspoon of salt
  • 6–8 chicken thighs, boneless and skinless

Instructions

Preheat the oven at 350 F. In a large bowl, mix all ingredients except chicken. Then dip the chicken in the marinade and place on a lightly oiled baking sheet. Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the chicken is fully cooked. Serve with your favorite vegetable and rice.

Let me know if you enjoyed them in the comments below. I’d love to know what you think.

 

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