5 Immune-Boosting Foods + Meal Ideas

Fight-off a common cold with these food and meal ideas that have been shown to boost the immune system. 

Keeping it somewhat short and simple today friends, because this mom is in the middle of our spring break and I’m dragging a little. I’ve been coughing sniffling sneezing and aching [ok, also maybe a little dramatic?!] for what feels like week 5 of this stinking cold. And because I’ve seen all 4 of my children sneeze without covering their mouths, it’s no wonder I’m sick. I’m pretty sure Michael sneezed in my face on Easter Sunday- no chance folks. I was getting that cold again lol! 

Chances are you are feeling similar or know someone who too is coughing and sniffling. While this post is not a cure for the common cold, I hope it prompts you to try one or more of these meal ideas and/or immune boosting foods to get back on track! 

Exploring M2MN Archives: Additional Blog Posts on Immunity

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7 Immune-Boosting Foods

Immune-Boosting Foods + Meal Ideas

Baked Salmon with Roasted Vegetables:

• Ingredients: Salmon fillet, broccoli, cauliflower, olive oil, lemon, garlic, salt, pepper.
• Place a salmon fillet on a baking sheet. Toss broccoli and cauliflower florets with olive oil, lemon juice, minced garlic, salt, and pepper. Arrange the vegetables around the salmon. Bake until the salmon is cooked through and the veggies are tender. Salmon is rich in omega-3 fatty acids, while the vegetables provide vitamins and antioxidants.

Immune-Boosting Smoothie:

• Ingredients: Spinach, banana, orange, Greek yogurt, honey.
• Blend together spinach, banana, freshly squeezed orange juice, a dollop of Greek yogurt, and a drizzle of honey. This smoothie is packed with vitamin C, antioxidants, and probiotics to support a healthy immune system.
• You might like this Best Ever Green Smoothie recipe.

Garlic Shrimp Stir-Fry:

• Ingredients: Shrimp, garlic, bell peppers, snap peas, soy sauce, sesame oil.
• Sauté peeled shrimp and minced garlic in a pan. Add sliced bell peppers and snap peas and cook until tender-crisp. Finish with a splash of soy sauce and a drizzle of sesame oil. Garlic contains immune-boosting compounds, and shrimp is a good source of protein and selenium.
• You might like this Honey Garlic Shrimp recipe pictured above. 

Oatmeal with Berries:

• Ingredients: Rolled oats, mixed berries (such as blueberries, strawberries, or raspberries), almond butter, honey.
• Cook rolled oats according to package instructions. Top with a handful of mixed berries, a spoonful of almond butter, and a drizzle of honey. Berries are rich in antioxidants, while oats provide fiber and beta-glucan, which supports immune function.
• I’m OBSESSED with oatmeal… READ WHY HERE. 

Sweet Potato and Black Bean Chili:

• Ingredients: Sweet potatoes, black beans, diced tomatoes, onion, garlic, chili powder, cumin, paprika, vegetable broth.
• Sauté diced onion and minced garlic. Add cubed sweet potatoes, black beans, diced tomatoes, chili powder, cumin, paprika, and vegetable broth. Simmer until the sweet potatoes are tender. Sweet potatoes provide vitamin A, while black beans offer protein and fiber.
• Long story endless with this recipe suggestion- just make your family’s chili recipe and add some sweet potato- that’s what I do! 

Greek Salad:

• Ingredients: Cucumbers, tomatoes, red onion, feta cheese, olives, olive oil, lemon juice, oregano.
• Combine sliced cucumbers, cherry tomatoes, thinly sliced red onion, crumbled feta cheese, and olives in a bowl. Drizzle with olive oil, lemon juice, and a sprinkle of oregano. This refreshing salad is packed with vitamins, antioxidants, and healthy fats.
• Make it even more nutrient-packed by adding grilled chicken, salmon, or steak!

By stocking your fridge, freezer, or pantry with some of these foods, you can power through the common cold- and hopefully get some helpers in the kitchen too!