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Immune Boosting Recipes

Recipes from LiveWell's own Dr. Lydia Thurton: Immune Boosting Recipes

Shrimp, mushroom and ginger stir fry

Stir fries are excellent immune-support meals. Veggies are cooked at a high heat, quickly so they retain their nutrients. Mushrooms have immune modulating effects, bonus if you use oyster mushrooms or shiitake. Add garlic to this recipe too for added antiviral help. Ginger is an anti-inflammatory and an antioxidant that preliminary research suggests can help the body fight off SARS-CoV-2. Very cool.

Quick Chicken Noodle Soup

Easy to digest and hydrating, a quick weeknight soup can be just what the doctor ordered. A rotisserie chicken makes this recipe so easy. Buy a good quality chicken stock or bone broth from your butcher. Load up the soup with garlic and onions.

Fresh herbs have resins and terpene plant compounds that are toxic to viruses.

Curry Chicken with Butternut Squash (Trinidad Style)

Caribbean recipes emphasize heat and flavor. The spices and peppers used help your respiratory tract cleanse. You know it’s good for you when your nose is running while you eat! Lol

I’m going to try this recipe that swaps squash for traditional white potatoes. The beta carotene that makes squash orange is converted into vitamin A, which protects you against respiratory infections.

Remember that you can “curry” many types of vegetables - green beans, cauliflower, zucchini, squash.

Easy Fish Tacos


Are they super authentic? No. Can they rival Kensington Market tacos? No.

But you can make them in 10 minutes and that’s pretty cool.

Omega-3s are critical to prevent inflammation and raging immune responses that make you feel super sick.

The cilantro is antiviral. The cabbage has the fiber you need to keep your gut healthy. The red onion is tasty enough to have raw, but you’re getting all of the most potent effects of the allium family of veg because it’s uncooked.

You can swap sour cream for a coconut yogurt, if you’re going dairy free.

Orange Mango Carrot Smoothie

Food is medicine. No vitamin C supplements needed when you are drinking juices like this.

Costco has great organic frozen mangos.

This is perfect for people that hate “green juices” but know that they need more fruits and veggies in their life.

What are your favorite recipes? What makes you feel better when you are sick?

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