Boosting immunity is about incorporating a variety of nutrient-dense foods that support the immune system’s functioning. Here are some immunity-boosting recipes:

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1. Immune-Boosting Smoothie

Ingredients:

• 1 orange (peeled)
• 1 cup spinach
• 1 cup frozen berries (blueberries, strawberries, etc.)
• 1/2 cup Greek yogurt (rich in probiotics)
• 1 tablespoon honey (optional)
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon black pepper
• 1 cup almond milk (or any milk of choice)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately.

Benefits:
Vitamin C from oranges, antioxidants from berries, and anti-inflammatory properties from turmeric.

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2. Garlic and Lemon Chicken Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 4 garlic cloves, minced
• 1 teaspoon grated ginger
• 4 cups chicken broth
• 2 cups shredded cooked chicken
• 1 cup diced carrots
• 1 cup diced celery
• Juice of 1 lemon
• 1 teaspoon turmeric
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onion, garlic, and ginger until fragrant.
2. Add carrots, celery, and turmeric. Cook for 5 minutes.
3. Pour in chicken broth, bring to a boil, then reduce heat and simmer for 15 minutes.
4. Add shredded chicken and lemon juice. Heat through.
5. Season with salt and pepper, and garnish with parsley.

Benefits:
Garlic boosts immunity, while ginger and lemon provide antioxidants and vitamin C.

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3. Turmeric Ginger Tea

Ingredients:

• 1 teaspoon grated fresh turmeric (or 1/2 tsp turmeric powder)
• 1/2 teaspoon grated ginger
• 1 cup boiling water
• 1 teaspoon honey or maple syrup
• Juice of 1/2 lemon

Instructions:

1. Add turmeric and ginger to a cup of boiling water. Let steep for 5 minutes.
2. Strain, then stir in honey and lemon juice.
3. Drink warm.

Benefits:
Anti-inflammatory and antibacterial properties from turmeric and ginger, plus vitamin C from lemon.

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4. Roasted Vegetable Medley with Herbs

Ingredients:

• 1 cup broccoli florets
• 1 cup sweet potatoes, diced
• 1 cup carrots, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss vegetables with olive oil, thyme, rosemary, salt, and pepper.
3. Spread on a baking sheet and roast for 25-30 minutes.
4. Serve warm.

Benefits:
Rich in vitamins A, C, and antioxidants to strengthen the immune system.

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5. Citrus and Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1 orange, segmented
• 1/2 grapefruit, segmented
• 1/4 cup pomegranate seeds
• 1/4 cup chopped spinach
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix quinoa, orange, grapefruit, pomegranate seeds, and spinach.
2. Whisk olive oil and apple cider vinegar together. Pour over salad and toss.
3. Season with salt and pepper, then serve.

Benefits:
Packed with vitamin C, antioxidants, and fiber for overall health.

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Would you like more recipes or tips for meal planning?