Recipes Ultra healthy Winter

30 Immunity Boosting Vegan Recipes

Worried about getting sick this winter? These immunity boosting vegan recipes can help to keep you healthy!

By Lora O’Brien

People: Calm. Down.

I know many of us are in a tizzy about Coronavirus. But you know what? It’s not the Black Plague for heaven’s sake! The common flu kills WAY more people, and most of those who have died from Coronavirus have been immunity-compromised or elderly. So just chill. This is a media storm in a teacup, as it were!

But that being said, we all hate getting sick, right? I mean, bugs of any kind just suck. So, how can you protect yourself?

With delicious food, for one!

Of course, getting enough sleep, ridding yourself of stress, and moderately exercising all seriously strengthen your immunity. And if you don’t want to get sick, don’t ruin your immune system with alcohol, processed food, cigarettes and loads of caffeine. Instead, do your body a favour by washing your damn hands a few times a day, avoiding people who are sick, and by eating your way to health with our immunity boosting vegan recipes!

Healthy foods, healthy body

Yep, that’s right – what you put in to your body can seriously strengthen your system.

According to Medical News Today, “The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.”

So, which foods can help boost your immune system? These are some of the best:

Lemon & citrus fruits

High in Vitamin C, need I say more?

Ginger

Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects that have been noted for centuries.

Garlic

This tasty-yet-smelly stuff not only keeps the vampires away, but flu bugs, too! Research shows a group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. Although researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds, it tastes so damn good, why not add some to your soups and stews?

Blueberries + other berries

They may be small, they may be humble but they’re mighty when it comes to their immune-boosting qualities! Blueberries are considered a superfood and contain flavonoids – a type of antioxidant that can help reduce damage to cells and boost your immune system! Blueberries and other berries are also loaded in vitamins, including vitamin C which is great for keeping your body healthy. Just be sure you buy organic berries, as this is one of the foods that’s most heavily sprayed with pesticide.

Turmeric

Turmeric is a popular spice for its anti-inflammatory and antioxidant properties. Adding turmeric to your diet can greatly benefit the healthy functioning of your immune system, aiding in keeping your body healthy.

Green tea

Green tea contains a potent plant antioxidant called polyphenol, which gives it its immune-boosting effects. One study even showed that catechins, a particular type of polyphenols found in green tea, kill certain viruses. To maximise the benefits of drinking green tea, use just-below-boiling water and steep for no more than a minute or two. Don’t add any kind of milk to the tea as it will bind to the polyphenols and make them ineffective.

Kefir & fermented foods

Probiotics are one of the healthiest foods you can eat, and they’re essential for good gut health. And as the bacteria living in your gut have a significant impact on your immune system, you’ll want to make them happy with the probiotics found in fermented foods. There are plenty of great sources: coconut yogurt, miso, sauerkraut, tempeh, kimchi, kombucha, pickles, and even sourdough bread.

Elderberry

For centuries, many people have relied on elderberry to protect them from sickness, and it makes sense. The berries and flowers of elderberry are packed with antioxidants and vitamins that help to boost the immune system naturally. Including elderberries into your diet can help tame inflammation, lessen stress and help to protect your heart, too. It’s especially good for preventing and easing cold and flu symptoms, so take elderberry when you feel like you’re getting sick.

Nuts and seeds

Nuts and seeds are rich in zinc, iron, Omega 3, magnesium and vitamin B which can help boost your immunity! And luckily for us, there are SO many versatile ways to enjoy nuts and seeds. Eating them whole, blending them down to make nut butter and flours, or using them in lots of delicious recipes.

See? Nature provides for us, so tastily! So if you’re worried about getting sick this winter, tuck in to these immunity boosting vegan recipes below, and most importantly, relax.

30 Immunity Boosting Vegan Recipes

1. Anti-fungal and Anti-Inflammatory Cold/Flu Hot Shot

Let’s kick things off with a shot! Sure, this looks a bit like pond water – but hey, it’s pretty much medicine! Shoot it down! Take this three times a day if you feel you’re getting sick, or once daily to give your immune system a boost.

Get the recipe here.

2. Immune Boosting Winter Citrus Smoothie

This delicious smoothie is the burst of colour – and vitamins – we all need. Loaded with vitamin C and plenty of nutrients like fibre and antioxidants, this is like an elixir for keeping your immune system super strong. Sip back on this and feel energised and protected all day long.

Get the recipe here.

3. Orange Probiotic Immunity Boosting Smoothie

This orange probiotic immunity-boosting smoothie is the perfect breakfast to enjoy on the go. Whether you have limited time in the mornings or you don’t like to eat a meal first thing, make this smoothie and take it along with you. It’s made with fruits and veggies, and (make mine vegan) yogurt to make it thick and creamy. It’s rich in vitamin C, vitamin A, fibre and calcium and is totally sugar-free.

Get the recipe here.

4. Inner Goddess Raspberry Breakfast Bowls

This may be one of the prettiest of all the immunity boosting vegan recipes! It’s got load of vitamin C from the mango and raspberries, flaxseed, chia seeds and coconut milk – just use agave syrup instead of honey to make this fully vegan friendly.

Get the recipe here.

immunity boosting vegan recipes

5. Fluffy Sweet Potato Breakfast Bowl

I love sweet potatoes, but I never thought of having them for breakfast. Until now! These fluffy sweet potato bowls are kinda like a smoothie. Think fluffy, caramel whipped sweet potatoes infuses with inflammation-reducing cinnamon, a ton of healthy plant fats and then it’s all topped with crunchy pomegranate seeds and seedy, nutty granola.

Get the recipe here.

6. Turmeric Golden Milk

Brighten your day with a mug of sunshine! Turmeric lends this beverage its vibrant yellow hue, but those feel-good vibes also extend into strong healing properties. Plus, this latte-like creamy drink is guaranteed to keep your warm and cosy in the colder months!

Get the recipe here.

7. Homemade Probiotic Cashew Yogurt

Probiotics are a superb antiviral food, which means they’ll fight against the viruses that cause infection and make us ill. Not sure how to add them to your diet? This yogurt recipe is super easy to make, and is creamily delicious! While many dairy-free yogurts have a coconut base, this one uses cashews, which gives it a texture similar to Greek yogurt. TOP TIP: After blending the cashews, use glass or wooden utensils, as using metal kills the friendly bacteria going into the yogurt.

Get the recipe here.

8. Berry and Fennel Salad With Coconut Yoghurt

Coconut and berries both help to fight fungus and viruses, so why not throw them both together for an added antioxidant punch? This fruity salad is so pretty, it makes the perfect dessert to follow a fancy meal.

Get the recipe here.

9. Homemade Sauerkraut

Sure, you can buy sauerkraut pre-made but it’s SO easy to make yourself, so why not give it a try? It’s the perfect snack or side with its fermented, healthy gut-promoting benefits. You can add this to just about anything: salads, sandwiches, and even soups!

Get the recipe here.

10. Autumn Superfood Salad

Salads are a great way to protect your immune system. You can load them up with SO many superfood powders, seeds and nuts that are nutritious and healthy, while also making salads nourishing and hearty. For an extra health boost, drizzle this baby with loads of lemon juice and olive oil.

Get the recipe here.

11. Easy Probiotic-Cultured Vegan Cheese

Don’t splash out on overpriced vegan cheeses that taste like plastic! This easy-to-make vegan cheese has added probiotics to protect both your gut health and your immune system. Made with 6 ingredients, it’s easy to make and has a yummy tangy cheesy flavour. Throw it into a sandwich, or smear it atop some crackers, yum!

Get the recipe here.

12. Easy Kimchi

In case you’re not familiar with it yet, kimchi is a fermented vegetable dish from Korea, and is a great way to liven up a meal. This recipe uses apples, but you could also sub for Asian pear, persimmon, or even white cabbage.

Get the recipe here.

13. Roasted Garlic Miso Soup with Greens

If you love garlic, you’ve gotta make this recipe! The star of this miso soup is the roasted garlic mixed with the umami miso and kale, giving it its immune-boosting qualities. Make this soup and sip on it whenever you’re feeling run down, or add some noodles and turn it into garlicky ramen.

Get the recipe here.

14. Green Immune-Boosting Soup

Not a fan of eating your veggies? Turn them into this glorious green soup instead. It has so much flavour, you’ll barely be able to detect that it’s loaded with so much plant based goodness! Not only is it bold and full of flavour, but it’s also so quick and easy to make.

Get the recipe here.

15. Nourishing Vegan ‘Bone’ Broth

This is a vegan version of the bone broth people have been sipping on for centuries when they’re feeling ill. But I’m not sure about you, but the thought of drinking something made from simmered animals bones doesn’t appeal. However, this vegan version does! It takes the best immune-boosting vegetables and roasts them to caramelized perfection. Then miso, ginger, garlic and chilli are thrown in to add a ton of healing goodness!

Get the recipe here.

16. Mushroom, Kale & Ginger Pasta

Unlike most dairy-laden pasta recipes, this creamy vegan pasta recipe will hit the spot without leaving you nursing a bloat baby afterwards! It’s comforting, quick to make and the perfect go-to meal any night of the week. To make this super immunity boosting, double up the garlic!

Get the recipe here.

17. Winter Mushroom Risotto

Mushrooms, spinach, creamy fluffy brown rice, flavoured with onion, vegetable stock, garlic (the more the better), nutritional yeast…need I say anymore? This is pretty filling – but don’t worry, if you can’t eat it all, it freezes well!

Get the recipe here.

18. Aromatic Veggie Pho

Immunity-boosting garlic and ginger are the base of this aromatic veggie pho. Packed with protein from the edamame and tofu, this fragrant dish is loaded with flavour, texture and nutrition.

Get the recipe here.

19. Green Tea Noodles with Stir-Fried Tofu

Think green tea is just for drinking? Nope! This easy vegan dish combines vibrant green tea soba noodles with umami tofu stir-fried, tossed in a spicy and flavoursome sauce. Can’t find green tea noodles in your area? Click here to buy online.

Get the recipe here.

immunity boosting vegan recipes

20. Sweet Potato Pumpkin Chili

Struggling to put a meal together? This sweet potato black bean pumpkin chili comes together with just pantry staples and minimal effort! Literally chuck everything into the crockpot, wait for it to cook and then come back and enjoy! Plus, with 8 grams if fibre, 7 grams of plant-proteins and 37 grams of complex carbs, it’s hearty, filling and super healthy.

Get the recipe here.

21. Immunity-Boosting Teriyaki Buddha Bowl

Buddha bowls are such great ways to nourish your body and give your health a boost! You literally throw lots of yumminess together into a bowl, and off you go! This bowl is a delicious marriage of colour, flavour, texture and nutrition.

Get the recipe here.

22. Vegan Ramen with Grilled Vegetables & Tofu

With the British weather being so temperamental, my favourite food during the winter months is ramen! And this Asian-inspired recipe has everything in it that I dig: an aromatic broth with oodles of noodles, plenty of char-grilled seasonal veggies, tofu, mushrooms and sweet potato.

Get the recipe here.

23. Thai Tempeh Stuffed Sweet Potatoes

There are many ways to enjoy tempeh, and it makes a GREAT substitute for bacon! However, I am living for this tempeh stuffed sweet potato recipe! It’s topped with the creamiest peanut sauce, yum!

Get the recipe here.

24. Nutty Vegan ‘Parmesan’ Cheese

This is one of those immunity boosting vegan recipes you should always have on hand! It’s got vitamin E boosting nuts, virus killing garlic, and gut protecting nooch. These three superfoods combine in a tasty ‘cheese’ that you can sprinkle on anything, from pasta to soups, for a great tasting immunity boost, any time!

Get the recipe here.

25. Sourdough Bread

We all love a piece of hot toast in the cooler months, am I right? And sourdough has all the gut-and-immunity boosting probiotics that other refined breads don’t! It’s not as hard to make your own sourdough bread as you think and if you turn this into garlic bread, you have a serious immunity booster in your hands.

Get the recipe here.

immunity boosting vegan recipes

26. Pumpkin Coconut Kefir Ice Cream

I don’t know about you, but I don’t like to limit my ice cream enjoyment to the warmer months. I eat it all year round! Granted, during winter I like to eat it while wrapped in a blanket, but it’s always my go-to sweet treat. This ice cream is not only packed with winter flavours from the pumpkin and spices, but it’s super healing from the gut-healing additions of kefir and turmeric.

Get the recipe here.

27. Golden Milk Energy Bites

Snack your way to feeling great! These golden milk energy bites are gut-healing, immune-boosting and sweetened naturally with prunes. Make them and then store them in a lock-tight container to snack on throughout the week. Bonus: this is one of the easiest immunity boosting vegan recipes to make!

Get the recipe here.

28. Vanilla Green Tea Donuts

Love matcha lattes? Turn your go-to beverage into a tasty dessert! These fluffy baked donut are really simple to make, and the smell of them baking will make your home smell heavenly. Top them off with a matcha glaze, sit back and savour every bite.

Get the recipe here.

29. Homemade Elderberry Syrup

When it comes to immunity-boosters, elderberry is something you’ll be wanting to add to your diet. Harness its goodness with this homemade honey-sweetened elderberry syrup recipe. It’s easy to use: take a spoonful on its own, mix it into a drink, or drizzle it over cakes or pancakes.

Get the recipe here.

30. Immune-Boosting Infused Water

We all know hydration is vital for getting through the day without feeling sluggish. And infusing your water is one of the easiest ways to get nutrients into your body without even trying! You can add different fruits, vegetables and spices to give your body different benefits. This warming infused water recipe includes cinnamon – a powerful antioxidant – alongside vitamin C rich pomegranate seeds and oranges, all which are great for our skin. It’s another one of those immunity boosting vegan recipes you should always have on hand.

Get the recipe here.

immunity boosting vegan recipes

Lora O'Brien

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1 Comment

  • Reply
    Dhanajay Singh
    Mar 12, 2020 at 1:11 pm

    Beautiful recipe ideas. Please keep it up…I rely on you for my weekly menus!

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