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Healthy Meals. Latest News. Delicious Teej recipes anyone can make at home Rotzza Bread and Butter Pudding Chocolate cheescake Chole Chaat Aloo Papdi Chaat Crispy Mayo Nachos Bhuna Gosht Whole Wheat Penne.

Copyright Bennett coleman and co. On the flip side, an ultraprocessed diet, as well as a Western diet high in sugar, alcohol, and red meat and low in fruits and veggies, can be harmful to your immune system and even suppress it.

Check out these recipes below that all contain immune-supporting superstar ingredients, from turmeric to tangerines, and ginger to garlic. Then consider making one of these dishes today to keep your immune system running smoothly. Dal is a staple of Indian cuisine made of split pulses or legumes.

In this recipe, red lentils are used because they tend to cook more quickly than other varieties, so you can get dinner on the table in a hurry. Similar to a thick stew in texture, a dal is a delicious way to try legumes for the first time or enjoy them on the regular.

Lentils are an excellent source of protein and a good source of fiber, per the USDA. Heat a large skillet over medium heat. Add the oil and onion and cook, stirring frequently, until the onion begins to soften, about 5 minutes. Stir in the garlic, ginger, and garam masala, and cook until fragrant, about 1 minute more.

Stir in the lentils, broth, coconut milk, and tomatoes with their juices. Turn the heat to high and bring the mixture to a boil, then reduce the mixture to a simmer and cook, stirring frequently, until the lentils are soft but not mushy, about 15 minutes. Whip up this healthy and delicious snack in minutes — you may even already have the ingredients on hand!

Plain yogurt lends a tang that pairs nicely with the natural sweetness of fresh or frozen berries. While vanilla yogurt is alternatively okay, keep in mind, as the U. Department of Agriculture noes, it can contain added sugar. While oatmeal is a warm and hearty start to any day, its high carb content and lack of protein can make it a less than ideal choice for someone with diabetes.

Not so in this version, which features soy milk, nuts, and protein powder. With a whopping 19 grams of protein per moderately sized cup, this oatmeal will keep you feeling full for hours without sending your blood sugar soaring — win, win! Place soy milk in a medium saucepan over low heat.

Bring just to a simmer and stir in oats. Lower heat and stir frequently, simmering until oats are softened, about 5 to 8 minutes. The mixture should still be soupy in consistency. Similar to sunchokes, jicama pronounced HEE-kah-mah is native to Mexico, and is a boon for your health.

One cup of sliced jicama has nearly 6 g of fiber, according to the USDA. There has even been some research done in mice that suggested that the inulin, a type of fiber, in this mildly flavored root veggie may lower blood sugar levels.

Here, a cilantro-lime dressing pulls both of these ingredients together into a crispy salad. Cut apples, jicama, and sunchokes into julienne-style strips.

Place them in a serving bowl and top with walnuts and cilantro. Place dressing ingredients in a blender or food processor and process until smooth. Pour over salad just before serving. With just a few ingredients, this dessert comes together quickly, and it is warm and comforting on a cool fall night.

Research suggests that pears are a rich source of phytonutrients and antioxidants, which may help fight the cellular inflammation associated with chronic disease and aging. Leave the skin on the pears to get maximum fiber, a nutrient associated with a lower risk of death from cardiovascular disease, cancer, and all causes.

A dollop of plain Greek yogurt adds a dose of calcium and protein to this sweet treat. Remove the flower end on the bottom of each pear. Using a sharp paring knife, slice upward from the bottom of the pear in parallel lines, without slicing all the way through. Repeat for each pear. Place the pears on the prepared baking sheet and bake in the preheated oven until tender, about 30 to 35 minutes.

Once the pears are done, remove them from the oven and allow them to cool slightly. Fan the slices out and serve each pear with a quarter of the yogurt, a drizzle of honey, and 2 tablespoons of granola. Fresh berries are a great source of antioxidants, past research has shown, but frozen berries pack just as much nutritional value as fresh and sometimes more!

Divide oat mixture into two jars with lids. Top each with half the blueberries, strawberries, and walnuts. A Buddha Bowl is the ultimate way to repurpose leftovers into a delicious and nutritious new meal. In a medium bowl, whisk together olive oil, vinegar, salt, and pepper.

Add kale and lightly toss to coat. Divide oats evenly among two serving bowls. Top with kale mixture, avocado, pecans, and eggs.

Season with additional salt and freshly ground black pepper, as needed. Cranberries are the unsung heroes of the fruit world. These tart little crimson berries are packed with valuable nutrients such as antioxidants, fiber, manganese, and vitamins C, E, and K, according to the Cleveland Clinic.

Pairing the tartness of cranberries with the natural sweetness of a banana makes for a delicious smoothie without any added sugar! This 3-ingredient smoothie comes together in a flash and is as easy to prepare as it is to enjoy.

Place all ingredients in a blender and blend on high until completely smooth, about 1 minute. If needed, add a small amount of cold water to reach desired consistency.

Plus, you can mix up the flavor profile by using your favorite seasoning mixes, which will keep this snack from ever getting stale. Remove tough stems and tear kale into bite-size pieces. Place kale in a large bowl and toss with olive oil, garlic, salt, and pepper.

Lay kale in a single layer on the prepared baking sheet. Use a second baking sheet if needed to spread the kale out well. Bake for 10 minutes, then rotate baking sheet and continue to bake until kale is crispy, about 10 to 15 minutes more.

Sprinkle with Parmesan cheese during the last 2 minutes of baking. You can grow herbs indoors year-round, and this versatile, verdant side salad recipe is the perfect way to use them.

Most often, creamy dressings are high in calories, unhealthy fats, and sodium, making them the ruination of an otherwise healthy salad. Just 2 tablespoons of ranch dressing, for example, will set you back calories, 2 grams saturated fat, and milligrams sodium, per the U.

Department of Agriculture. This dressing uses Greek yogurt and lots of delicious herbs for flavor with far more reasonable amounts of fat and sodium. You can use it as a healthy dip for crudite as well.

If you find radishes to be too spicy, try roasting them to mellow the flavor. This delicious side salad is perfect served alongside a butternut squash soup or roasted chicken. Evenly divide lettuce among four serving plates. Top each with one-quarter of the onion, radishes, capers, and grapes.

In a blender, combine Greek yogurt, herbs, garlic, salt, and pepper. Blend until smooth, about 30 seconds. Serve over the salad. Garnish with parsley if using.

Kimchi is a traditional Korean side dish created from spicy fermented vegetables. Here, kimchi is paired with savory BBQ salmon that brings a healthy dose of anti-inflammatory omega-3 fats to the table.

This dinner is sure to keep you coming back — for the flavors and health benefits alike! In a small bowl, combine the brown sugar, paprika, salt, pepper, chili powder, onion powder, garlic powder, and cayenne pepper.

Stir to combine. Place the fish on the prepared baking sheet skin side down and drizzle with the olive oil, being sure to evenly coat the fish.

Sprinkle the fish with the BBQ spice mixture, patting it into the fish to evenly coat all surfaces. Place the fish into the preheated oven and cook until it is almost cooked through and flakes easily with a fork, about 4 to 6 minutes.

Watch the fish closely, as broilers vary and the cooking time will also be affected by the thickness of the filet. Once the fish is cooked, flake it gently with a fork and divide it evenly between the 8 tortillas.

Top each taco with corn, kimchi, and a squeeze of lime juice. Serve with the remaining lime wedges. This smoothie has the carbs, protein, and hydration your body needs after a good sweat session — making it the perfect post-workout snack. In fact, at almost 11 grams of fiber per serving, this recipe delivers more than a third of the daily value of fiber.

Combine all of the ingredients in a blender and blend until completely smooth, about 1 minute. Serve immediately. Soup is considered a comfort food, but did you know miso soup may offer gut health benefits as well? Miso contains living probiotic organisms that may help contribute to the diversity of your microbiome.

For this reason, the miso is added after the soup is removed from the heat so that the heat doesn't unintentionally kill any of these beneficial microbes. Add ginger and garlic for a kick of flavor that also contributes to anti-inflammatory effects.

Stir in the mushrooms if using , carrot ribbons, bok choy, and noodles and cook until the noodles are tender and the bok choy is bright green in color, about 5 minutes.

Remove the pot from the heat and stir in the tofu, allowing the mixture to sit until the tofu has warmed through, about 2 minutes.

Meanwhile, remove ½ cup of the broth from the pot and place it in a small bowl. Add the miso to the bowl of broth and whisk until all of the miso is dissolved. Return the mixture to the bigger pot and stir to combine. Kale, another cold-hearty green, deserves its reputation as a superfood.

A slightly tart variety of apple, such as McIntosh, makes a great addition to this salad. Keep the skin on your apples to retain those and other good-for-you nutrients. Evenly divide kale between two serving dishes. Top each plate with half the apple slices, pecans, cranberries, carrots, dates if using , and nuts and seeds.

In a small bowl, combine olive oil, lemon juice, mustard, theme, salt, and pepper. Whisk together, then drizzle over salad. Strawberries and kiwi are superstar sources of vitamin C. One serving of this salad will more than meet your daily requirement for this immune-supporting vitamin, per the National Institutes of Health.

Plus, avocado adds healthy fats and fiber, per USDA data , both of which help make this meal more filling, and its creaminess balances the tanginess of all that citrus. Arugula, or rocket, is a leafy green with a peppery and slightly bitter flavor. It's low in calories and packed with nutrition, according to the United States Department of Agriculture.

Arugula is particularly high in erucin, a compound that may have cancer-fighting properties, according to research. In this salad the delicate green's peppery flavor complements the sweetness of the strawberries and saltiness of the cheese. In a small covered container, combine all the ingredients for the balsamic vinaigrette.

Cover and shake vigorously and pour the desired amount of dressing over the salad just before serving. Carotenoids, the plant-based pigments that make carrots orange, could also be the reason they excel at fending off illness, according to the National Institutes of Health NIH.

One, beta-carotene, is converted to vitamin A, a nutrient critical to enhancing immune function, according to past research.

Ginger also has known antioxidant and anti-inflammatory properties, and the combo can help send colds packing. Have this low-cal soup as a starter or side. In a large stockpot over medium heat, add olive oil, onion, and carrots.

Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes. Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes. Remove from heat and use an immersion blender to blend soup until completely smooth.

Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth. Broccoli is a springtime superfood! This crucifer contains valuable fiber, potassium , and phosphorus, per the USDA.

There is also research showing that regular consumption of cruciferous vegetables, including broccoli, can discourage hardening of the arteries, especially of the aorta the largest artery in the body. Immunity-Boosting Foods We all know that some foods are healthier than others, but some are so good they might even help strengthen your immune system.

Rachel Gaewski. Updated on August 28, Share via facebook Share via pinterest Share via email Share via sms. How To Make Vegan Kimchi.

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