10 Immune-Boosting Meals That Will Make Your Body Happy!

As we write this in February 2022, the world is experiencing a pandemic and many people are concerned with keeping themselves as healthy as possible. It’s important to make sure our immune systems are functioning at their best. This is especially true for people with pre-existing conditions; exposure to any type of illness can further compromise their health.

One way to help ensure a healthy immune system is by incorporating immune-boosting foods into your diet. Eating immune-boosting foods regularly keeps the immune system strong and makes it better prepared to fight off sickness and infection.

You can hear us discuss these awesome immune-boosting meals here or read on for a summary of everything we discuss.

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bowl of vegetable salads

What Are Immune-Boosting Foods?

Before we get into discussing immune-boosting meals, let’s talk about the individual foods that go into those meals. After all, the whole is only as good as the sum of its parts!

Immune-boosting foods are those that help our bodies fight off potentially harmful microorganisms like bacteria and viruses. Foods that contain antioxidants and immunostimulants can help boost the immune system by strengthening our immune response against these foreign invaders.

Back in episode 321 of the Vegetarian Zen podcast we spoke to Dr. Brooke Goldner, a board-certified medical doctor and author of three bestselling books: Goodbye Lupus, Goodbye Autoimmune Disease, and Green Smoothie Recipes to Kick-Start Your Health and Healing.

In our interview, Dr. Goldner discussed how she cured herself of lupus on a whole food plant-based diet. The vitamins and nutrients in a whole food plant-based diet not only help boost your overall nutrition but also serve to reduce inflammation in your body. Chronic inflammation in your body can lead to a variety of diseases including type 2 diabetes. 

Foods that contain the vitamins and nutrients below can help increase your immune function. 

Vitamin C – sources include:

  • citrus fruits
  • kiwis
  • tomatoes
  • melons
  • strawberries

Vitamin  A – sources include:

  • kale
  • spinach
  • carrots
  • cantaloupe
  • sweet potatoes

Beta Carotene – sources include:

  • root vegetables
  • greens

Vitamin E – sources include

  • nuts
  • seeds
  • greens

Probiotics – sources include:

  • fermented foods
  • tempeh

Polyphenols – sources include:

  • broccoli
  • sprouts
  • berries
  • red fruits
  • green tea

Herbs and Spices – sources include:

immune boosting foods infographic

Some foods that cause an inflammatory response in your body and should therefore be avoided are:

    • processed foods
    • fried foods
    • red meat
    • refined carbs
    • sugar
    • MSG
    • trans fats
    • saturated fats

Now that you have an idea of some of the individual foods that can help you build up a healthy immune system, let’s get to those immune-boosting meals!


10 Immune-Boosting Recipes

1. Lazy 1-Pot Vegan Tom Yum Soup from Minimalist Baker

This sweet and sour vegan soup from Minimalist Baker includes garlic, limes, onion, and ginger for a tangy way to boost your immune system.


2. Israeli Tahini Toast from The Edgy Veg

Start your day with this easy-to-make breakfast (or snack) that is made with colorful peppers, lemon juice, and tomatoes. While many tahini toast recipes contain honey, this recipe for Israeli Tahini Toast from The Edgy Veg does not. It’s 100% vegan!


3. Miso Mushroom Bowl from Feasting at Home 

If you’re looking for a savory umami-flavored soup, look no further than this Miso Mushroom Bowl from Feasting at Home. Top it off with sprouts or seeds for an extra immune boost.

4. Sweet Potato Nachos from 80 Twenty Nutrition

I’ve mentioned that Tex-Mex food is my FAVORITE type of food. So much so that had our wedding catered by a vegan Tex-Mex restaurant. Nachos are at the top of my list of favorite foods, so you can imagine how excited I was to find this recipe for Sweet Potato Nachos from Two Peas and Their Pod. Add pickled jalapenos for an added boost of both flavor and probiotics.

Loaded Sweet Potato Nachos Recipe


5. Instant Pot Cauliflower Tikka Masala from Full of Plants

If you love Indian food, this one’s for you. This Instant Pot Cauliflower Tikka Masala from Full of Plants adds plenty of spices and can be topped with cashews for an added crunch.


6.  Quinoa Stuffed Peppers from The Simple Veganista

My mom made the BEST stuffed bell peppers. While hers were not vegan, these Quinoa Stuffed Peppers from The Simple Veganista are easy and packed with nutrition and make for a great weeknight dinner.


7. Kale, Tangerine, Pepita Salad from Marisa Moore

This recipe for Kale, Tangerine and Pepita Salad from Marisa Moore works well as a light lunch or dinner salad. The hearty, leafy kale with tangy tangerine juice is not only healthy but is a great midday energizer.


8. Vegan Pad Thai with Tofu from Forks Over Knives

A few years ago I completed the Forks Over Knives Cooking course by Rouxbe. Boy, did I learn a LOT about cooking! My previous experience pretty much included a lot of microwaving. This Vegan Pad Thai recipe from Forks Over Knives is loaded with a great mix of vegetables and tofu. Add peanuts and lime juice for an added boost.


 9. Vegan “Bone” Broth from Wholehearted Eats

Never fear, this recipe for Vegan “Bone” Broth from Wholehearted Eats contains ZERO bones. While traditional bone broth obviously does involve slowly simmering bones, this broth substitutes a healthy mix of immune-boosting veggies, miso, garlic, ginger, and chili. Add some jalapenos to spice it up.


10.  Inner Goddess Raspberry Breakfast Bowl from Pinch of Yum

We’re rounding out our list of yummy immune-boosting meals with a breakfast recipe. This Inner Goddess Raspberry Breakfast Bowl from Pinch of Yum calls for frozen mangoes and peaches in addition to raspberries and is ready in less than 20 minutes. Top with granola, nuts, and coconut cream, if desired.


Our Immune-Boosting Drink Recipes

I enjoy smoothies and wellness shots fairly regularly. Here are a few of our favorites.


If Cooking Is Not Your Thing…

Whether you are super busy or just don’t enjoy cooking, you still have some options. Many restaurants are starting to incorporate plant-based meals into their menus to meet demand from customers.

Additionally, you can check out meal delivery services such as Splendid Spoon. Be sure to check out our review of Splendid Spoon here.

Splendid Spoon prepares and delivers delicious plant-based meals directly to your doorstep on a subscription or on-demand basis. In addition to some delicious immune-boosting meals, they also offer wellness shots and smoothies for a quick pick-me-up.

salad in a bowl with dressing

We hope these recipes have provided you with some inspiration and ideas for combining immune-boosting foods to create supercharged immune-boosting meals.

If you want to learn more about cooking to heal your body and stay strong, check out Culinary Rx from Rouxbe. Culinary Rx is an online cooking course that I completed and really enjoyed. You can read my review of the course here.

In addition to learning basic kitchen techniques you’ll learn about:

  • nutrients your body needs (the micronutrients and macronutrients)
  • how to read labels
  • how to make smart choices when dining out


Further Reading and Resources Used


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