Immune-Boosting Foods and Herbs

September 5, 2018

As we head into the cooler, fall season, our bodies are more susceptible to things like colds, the flu and other illnesses. To keep your body functioning well, it’s important to keep it full of immune-boosting foods and herbs. Foods like lemons, ginger, turmeric, garlic and other ayurvedic ingredients are excellent at warding off illnesses. Soothing, warm dishes for the cooler temperatures that incorporate some of these nutritional powerhouses, are likely to come in the for of hearty stews, healing soups and nourishing curries or stir frys. This curry recipe is comforting, and full of lots of immune boosting elements that is packed with veggies and is easily adaptable if you want to add tofu, beans or any other types of protein! Here’s a breakdown of some of the key ingredients you’ll want to incorporate into your diet to keep your immune system running smoothly:



Lemons: Packed with Vitamin C, so that are a common go-to when you’re feeling under the weather

Ginger: Anti-inflammatory and antibacterial, it packs a lot of immune-boosting power in even the smallest amount

Turmeric: The curcumin in turmeric has powerful anti-inflammatory properties

Garlic: The medicinal and immune-boosting power from garlic stems from it’s sulphur compound, allicin

Onions: Onions also contain high levels of Vitamin C and other nutrients and phytochemicals that keep your immune system running well







1 yellow onion, chopped

3 carrots, sliced into rounds

2 cups water or veggie broth, divided

2 tbsp curry powder

2 tsp sea salt

½ tsp turmeric

¼ tsp black pepper

5 cloves garlic, minced

1 tbsp minced fresh ginger

1 can organic white beans (can also add an extra can, or 1 ½ cups cubed tofu or other protein here)

1 1/2 cups riced cauliflower (can buy this frozen or I grate fresh cauliflower)

1 can organic coconut milk

1 cup frozen peas

Fresh cilantro for topping



  • Saute onion in a little avocado oil in a large saucepan over medium heat for 5 minutes or until slightly browned

  • Add carrots and continue cooking for 10 minutes, stirring frequently

  • Add ½ cup water, curry powder, salt, turmeric, black pepper and cook for a few more minutes

  • Add garlic, ginger, white beans, protein, cauliflower and remaining water and bring to a boil

  • Reduce to a simmer, cover, and let cook on low heat for 10 minutes

  • Add coconut milk and peas and cook over medium heat for a few minutes, until coconut milk has incorporated into the mixture and peas have thawed

  • Serve with fresh cilantro



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