• Livia Ly, MS, RD, LDN

Four Effective Recipes That Boost Immunity

Updated: Nov 3, 2021

Learn how to use simple nutrition tools to reduce your risk of getting sick this winter

The most important preventive practice, at any winter but especially during a pandemic, is to boost your immunity.

The most effective way to boost immunity is by improving your lifestyle,

this includes working on your diet, sleeping well, managing stress, avoiding toxins in your environment, such as tobacco and excess alcohol, and adding a non-strenuous exercise routine. Adequate nutrition is your number one priority to boost your immunity. The nutrients present in healthy wholesome food impact your immune cells dramatically. Sufficient amounts are essential to ensure the proper function of physical barriers and immune cells, especially in your gut.


Antioxidants, including polyphenols, pre and probiotics, amino acids, essential fatty acids, water, as well as vitamins A, B6, B12, folate, C, D, and E, and minerals such as zinc, selenium, copper, iron, magnesium, and manganese play vital, often synergistic, roles at every stage of the immune response.

On the other hand, inflammatory foods will negatively impact the way you respond to infection. For example, one of the key links between pain, inflammation, blood vessel issues, and a heightened risk of COVID-19 is a high level of the compound trimethylamine N-oxide, a byproduct of food metabolism. A diet high in processed foods, refined sugar, and animal saturated fat and deficient in micronutrients and polyphenols, can cause this compound to increase — especially when coupled with other lifestyle factors like sleep deprivation and toxic substances in the environment. This type of inflammatory diet can also promote disturbances in healthy gut bacteria, resulting in chronic inflammation of the gut, and associated suppressed immunity.


To acquire all of the crucial nutrients for strong immunity and in adequate amounts, you should all eat plenty of plants, anti-inflammatory and wholesome foods, including herbs, spices, leafy greens, non-leafy colorful vegetables, fruits, whole grains and beans, and non-inflammatory animal foods.

After assuring that your diet has its best quality, you may utilize advanced strategies to optimize your immune system including certain recipes and supplementation, if and when necessary. Let's take a look at four effective ways to implement some of these strategies:


Morning Shot


  • 1/4 cup organic full pulp orange juice

  • 1/2 fresh lemon/lime juice, squeezed

  • 1/2 tsp. grated fresh ginger

  • 1/2 tsp. grated fresh or 1/4 tsp ground turmeric

  • 1/8 tsp. ground black pepper

  • 1 tsp. raw honey/royal jelly

  • 1 dropperful green propolis


  1. Mix everything in a small cup and take it first thing in the morning, if possible.


Afternoon Juice


  • 2 cups organic full pulp orange juice

  • 1 handful organic collard green/kale/spinach leaves

  • 1 organic baby cucumber

  • 1 organic celery stalk

  • 1 slice fresh ginger

  • 1-3 fresh organic mint sprig(s)


  1. Blend everything on high.


Evening Broth

Ingredients for broth

  • 2 lb. organic chicken/stewing free-range whole chicken with bones

  • 1 onion cut in half

  • 1 large organic carrot cut in half

  • 2 organic celery stalks cut in half

  • Filtered water, enough to

cover the chicken

  • 1 tbsp. vinegar


  1. Place all ingredients in a large pot and cover with water.

  2. Let it boil. Lower the heat.

  3. Remove the chicken after about 30 min.

  4. When the chicken cools down, separate its meat from the bones and place the bones back into the pot.

  5. Cook in low heat for about 2 hours.

  6. Let it cool down and strain it.

  7. Store the broth in the fridge and use it within four days or place it in ice cube containers to freeze it for up to 3 months.

  8. You can also, make a delicious soup by placing the chicken meat back into the broth and adding broccoli, sweet potatoes, mushrooms, carrots, and parsley.


Night Tea


  • 1 tsp. ground turmeric

  • 16 oz boiling water

  • 1 minced garlic

  • 1/2 fresh lime juice, squeezed


  1. Brew for 10 minutes.

  2. Drink this with some raw honey and green propolis.


Cheers To Your Health!

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