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3 Immune System Booster Recipes from a Doc

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October 22, 2024
Photo credit: Erin Kunkel

Cold and flu season is upon us, and along with getting plenty of sleep, washing our hands, and staying hydrated, eating to support immunity is one of the best ways to protect ourselves. We asked functional medicine expert Dr. Mindy Pelz to share some of her favorite immune system booster recipes from her new cookbook, Eat Like a Girl: 100+ Delicious Recipes to Balance Hormones, Boost Energy, and Burn Fat.

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ACV Turmeric Tea

ACV turmeric tea

Combining anti-inflammatory turmeric with the immune-boosting properties of apple cider vinegar and the vitamin C in lemon makes this soothing, hydrating tea a perfect go-to during cold season.  

Serves 1

  • 1 tablespoon apple cider vinegar 
  • Juice of ½ lemon
  • 1 teaspoon honey (optional)
  • ¼ teaspoon ground turmeric

Combine 1 cup hot water, the apple cider vinegar, lemon juice, honey (if using), and turmeric in a mug and stir well. Serve immediately.


Heal-Your-Body Smoothie

Heal your body smoothie

The electrolytes in coconut water boost the hydration benefits in this smoothie. Ashwagandha and cordyceps mushrooms help the body recover from stress. Plus, the flavorful ingredients — apple, banana, pineapple, and more — will keep you sipping.

Serves 4 to 5

  • 1 medium apple, gala or Fuji, peeled and cored
  • 1 banana, peeled
  • ½ avocado, pitted and peeled
  • 3 cups fresh spinach
  • 2 ½ cups coconut water
  • 2 cups frozen chopped pineapple
  • 1 cup frozen chopped mango
  • One 2-inch piece fresh ginger, peeled
  • One 2-inch piece fresh turmeric, peeled
  • 2 tablespoons chia seeds
  • 2 tablespoons maca powder
  • 2 tablespoons ashwagandha powder
  • 2 tablespoons cordyceps mushroom powder 
  • Juice of ½ lemon
  • 1 pinch sea salt
  • 1 pinch cayenne pepper

Combine the apple, banana, avocado, spinach, coconut water, pineapple, mango, ginger, turmeric, chia seeds, maca powder, ashwagandha powder, cordyceps mushroom powder, lemon juice, salt, and cayenne pepper in a blender. Blend on high speed until smooth.

Zucchini String Bean Soup

Zucchini string bean soup

When Dr. Mindy was sick as a child, her mom made a soup called Bieler’s broth that didn’t taste great but was effective at helping her recover. This chef-created version is both delicious and healthful. Freeze in single-serve portions so you can heat it up whenever your immune system needs a boost. 

Serves 4 to 6 (12 cups)

  • 1 pound green beans, trimmed and cut into 1-inch pieces
  • 3 medium zucchini, quartered and cut into chunks
  • 4 celery stalks, chopped
  • ½ medium yellow onion, diced 
  • 1 garlic clove, minced
  • 1 tablespoon kosher salt
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh spinach
  1. Combine the green beans, zucchini, celery, onion, garlic, salt, and 4 cups of water in a large pot over high heat and bring to a boil. Decrease the heat, stir, cover, and simmer until the vegetables are fork-tender, about 10 minutes.
  2. Remove from the heat, stir in the parsley and spinach, and stir until wilted. Carefully transfer the soup to a high-powered blender and blend on high speed until smooth (you will need to do this in batches). Return the blended soup to the pot, mix well, and serve.
  3. Keep in an airtight container in the fridge for up to 5 days or freeze for up to 1 month.

Excerpted with permission from Eat Like a Girl: 100+ Delicious Recipes to Balance Hormones, Boost Energy, and Burn Fat (Hay House LLC.; on-sale 10/22/24). Available wherever books are sold.

Read next: 7 Healthy Habits to Boost Your Immune System, Says Science

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