4 Recipes to Optimize Immunity

The food choices we make every day have a profound effect on our heath, including the health of our immune system. At Diet ID, we want to make understanding and improving your diet easier. Here are four recipes hand-selected for their high nutrient density, versatility, flavor, ease of preparation, and low cost. We hope these nourish your body as well as your spirit and creativity.

Apple Hazelnut Kale Salad

Leafy greens enhance the immune system in many ways. Not only do they contain compounds that strengthen immune defenses against viruses, but they promote optimal cellular health to keep the body healthy once infected.

Instructions

1. Mix all the dressing ingredients in a small bowl.

2. Pour dressing over the remaining ingredients and gently stir.

   Serves 4

   Tip: You can swap out the kale for about 4 cups of any leafy green; the hazelnuts/hempseeds for any raw, unsalted nuts or seeds; or the apple for a firm pear.

Pasta Fagiole with Spinach Mushroom Marinara Sauce

The high vitamin C content in the marinara (tomatoes) is important for healthy immunity, and enhances the body’s absorption of iron from the spinach.

Instructions

1. Heat olive oil in a large pan and sauté chopped garlic for a few seconds.

2. Add the sliced mushrooms and sauté for 5 minutes then, add the fresh spinach (one bag at a time as it is very bulky but, not to worry, it cooks down quickly!)

3. Once the spinach is completely wilted (5-6 minutes), add the remaining ingredients and simmer for 10-12 minutes, uncovered

4. Serve over whole wheat pasta.

   Serves 4.

   Tip: You can swap out the pasta for any intact whole grain like barley, brown rice, or quinoa; the white beans for chick peas; the spinach for other leafy green (it may take longer to cook other greens).

Chickpea Calentica

Chickpea flour, which is essentially ground up raw chickpeas, is a wonderful prebiotic, which is the kind of fiber that healthy bacteria munch on in your digestive tract. These healthy bacteria keep your immune system in check. Chickpea flour also contains protein, iron and other minerals, and B-vitamins.

instructions

1. Preheat the oven to 375°.

2. Put all the ingredients except rosemary in a bowl and stir until creamy.

3. Place the mixture in a 8x12-inch baking pan, lightly oiled.

4. Bake for 40 minutes until slightly firm to the touch.

5. Cool and cut into squares. Garnish with rosemary.

   Serves 12 .

   Tip: This is much like polenta, and can be served in similar ways. You can top it with roasted vegetables, serve over a bed of baby greens, or cover it with fresh or sauteéd tomatoes.

Banana Almond Chocolate ShaKE

This shake is so sweet, but has no added sugar. Complex carbs and plant protein in this shake support optimal metabolism, which is linked to a healthy immune system.

Instructions

Add all the ingredients in a blender and process until smooth and creamy, about 30 seconds.

Serves 1.

Tip: Swap out the almond milk for oat or soy milk.