10 Immune Boosting Recipes To Try This Winter

It has been said, “let food be thy medicine” – eating nutritional foods can improve overall health and boost your immunity especially during cold and flu season.  

Of course I don’t believe just kicking meds to the curb or avoiding the doctor is wise but at this point during the winter when germs are running amuck, I will do just about anything to boost my immunity which includes eating a nutritious, well rounded diet. 

In fact, being that I am less than two weeks away from undergoing major surgery, it is VITAL that I stay healthy or else I won’t be able to get the surgery that I so strongly advocated for.  Given that I am currently fighting a wee bit of a cold, I will take all the help I can get to kick it and get back to being 100 percent ASAP.

SO, I did a little research to find the TOP immune boosting foods and then rounded up a few of my recipes that so happened to include them.

10 Immune Boosting Recipes To Try This Winter - The Fit Foodie Mama

Each of these recipes contain everyday kind of foods except that these specific foods are said to help strengthen the immune system and shield against all those nasty cold and flu germs. 

Aloe Ginger Digestive Elixir

Aloe Vera, Ginger & Mint Digestive Elixir {Gluten Free, Dairy Free}

I came up with digestive elixir right after I got out of my five day hospital stay this past May.  It contains a host of healing ingredients including ginger which has been said to help with congestion, prevent viruses and reduce inflammation.

Vegan Carrot Cake Smoothie 

carrot cake smoothie 4

Like the digestive elixir, this smoothie contains ginger but the star of the show is the carrots which contain beta carotene, which is a powerful phytonutrient that boosts the immune system. 

You might also like:  Meatless Monday: Vegetable Tian with Quinoa

Melon Zinger Immune Boosting Green Smoothie


This recipe is one that might seem a little odd given the combination of cantaloupe and kale but they both are rich in Vitamin C which helps to shorten the length and severity of cold symptoms. It is also low histamine approved.

Ginger, Lychee & Coconut Black Rice Pudding

Low Histamine Ginger, Lychee and Coconut Black Rice Pudding {Gluten Free, Dairy Free, Soy Free, Vegan}. Easy Meatless Monday recipe for breakfast or even pre-run fuel!

Another low histamine recipe that is packed with immune boosting and cold-fighting foods is this black rice pudding.  Mangoes are an excellent source of vitamins and minerals and the black rice is full of antioxidants not to mention helps fight fatigue! 


Roasted Carrots & Asparagus with Carrot Greens Gremolata

carrot asparagus 3

Another way to include carrots in your diet (and one of my favs) is by roasting them.  This recipe also includes some healthy asparagus which is a good source of fiber and vitamins along with carrots greens with are high in vitamin C!


Shaved Asparagus, Radish and Fennel Salad

Shaved Salad

The veggies in this shaved salad help to strengthen the immune system plus the fennel can help to settle an upset stomach!  

Sweet Potato and Blueberry Superfood Salad

sweet pot salad 7

I will literally find ANY way to eat sweet potatoes, including in my salads.  Like carrots, sweet potatoes are also rich in beta carotene which help to boost the immune system.  This salad also includes blueberries which are high in antioxidants along with healthy leafy greens. 

Light and Healthy Sautéed Broccolini and Mushrooms


Speaking of greens, have you ever tried broccolini? It’s rich in vitamin C which can help ward off colds but as far as immune boosting goes, the mushrooms are the star here.  They’re full of beta glucan which can help fight disease! 

You might also like:  Meatless Monday: Coconut Creamed Spinach {Vegan, Gluten Free, Paleo}

Vegan Hashweh “Rice Stuffing”

Vegan and Gluten Free Hashweh "Rice Stuffing" Recipe perfect as a side dish or lunch for a Meatless Monday Meal . Made with portobello mushrooms, brown rice, pine nuts, cinnamon, cumin, Middle Eastern flavors.

Another one of my fav dishes that includes disease fighting mushrooms is this Vegan Hashweh or “Rice Stuffing”. 

Roasted Garlic Cauliflower

Roasted Garlic Cauliflower Mash {Gluten Free, Vegan, Dairy Free} Recipe on TheFitFoodieMama.com

Last but certainly not least is this Roasted Garlic Cauliflower Mash recipe.  Out of all the recipes on the list, this one probably gives you the biggest bang for your buck as far as fighting colds is concerned.  Not only does the garlic increase the rate at which natural killer cells are made, the cauliflower is rich in glutathione, a powerful antioxidant that helps fight off infection! 

Have a meatless recipe to share? Linkup below! 

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This recipe is also shared with Confessions of a Mother Runner & A Whisk and Two Wands for Meatless Monday.

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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Reply February 5, 2018

Immune boosting or not, these all look great!

AZ@...And A Dash of Cinnamon
Reply February 5, 2018

All these immune boosting recipes are great especially around this time of year!
AZ@...And A Dash of Cinnamon recently posted...Flourless Chocolate Turmeric Pistachio Protein Cookies [Clean,Vegan, GF]My Profile

Julie @ Running in a Skirt
Reply February 5, 2018

These are some seriously good recipes! Love all of the color in them.

Deborah Brooks
Reply February 5, 2018

I do not cook enough with ginger! Those carrots and asparagus look delicious!
Deborah Brooks recently posted...Hummus and Pistachio Crusted Tofu Meatless MondayMy Profile

Reply February 5, 2018

I'm all about immune boosting and anti-inflammatory foods right now! So many great recipes I can't wait to try. Two on my list for this week.

Reply February 5, 2018

Great immune boosting ideas! Check out my awesome ginger filled granola. Don't you just love anything with ginger?

angela @ happy fit mama
Reply February 5, 2018

I need to use more ginger in my life!

Reply February 6, 2018

Every single one of these recipes is making my mouth water! And it’s 5 in the morning!
Debbie recently posted...Planning for an Active Retirement: Starting Your Medicare ResearchMy Profile

Allison Barefield
Reply February 15, 2018

It's really great information about healthy food recipe. Your shear immune boosting is really great.
Allison Barefield recently posted...10 Best Ways To Clean Your Kitchen QuicklyMy Profile

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