Immune Boosting Recipes

Immune Boosting Recipes for Cold & Flu

Jan 24, 2019

When it comes to winter nutrition, keeping your immunity up is priority number 1. Give these recipes a try to keep your family strong this cold and flu season. 

Immune Boosting Smoothie Bowl- By Abbey Sharp, RD


  • 1/4 cup unsweetened vanilla almond milk
  • 1/2 cup plain 0% Greek yogurt
  • 1 cup baby spinach leaves
  • 1/2 frozen banana diced
  • 1/4 avocado diced
  • Juice of 1/2 lemon
  • 1/2 tsp matcha powder
  • 1 tsp honey to taste
  • Blueberries
  • Raspberries
  • Pomegranate seeds
  • Goji berries
  • Chia seeds
  1. Blend together the milk, yogurt, spinach, banana, avocado, lemon, matcha and honey to taste. Pour into a bowl.
  2. Decorate your smoothie with blueberries, raspberries, pomegranate seeds, goji berries and chia seeds. Enjoy!

Carrot Garlic & Ginger Soup, By Cheryl Wright, RHN


  • 5 cups carrots peeled & chopped
  • 900 ml vegetable broth
  • 400ml coconut milk
  • 1 medium onion chopped
  • 30 ml ginger finely chopped
  • 2 cloves garlic minced
  • 15 ml tablespoon olive oil
Instructions for Instant Pot
  1. Put ginger, garlic, onion, & olive oil in Instant Pot and use sauté function for 5 minutes.
  2. Add vegetable broth, carrots.
  3. Put the lid on, turn vent to 'sealed' and cook on manual high pressure for 5 minutes.
  4. Do a quick pressure release after time is up.
  5. Use hand blender until smooth.
  6. Add in coconut milk and stir until consistent colour.
  7. Serve immediately.
Instructions for Stove Top
  1. Cook onion, garlic and ginger in olive oil over medium heat for 5 minutes.
  2. Add vegetable broth, carrots.
  3. Cook until carrots are soft (20-30 min).
  4. Use hand blender until smooth.
  5. Add in coconut milk and stir until consistent colour.
  6. Serve immediately.

Quinoa and Bean salad, By Cheryl Wright, RHN


  • 1 cup of quinoa
  • 1 can black beans (drained and rinsed)
  • 1 can chickpeas (drained and rinsed)
  • 1 large tomato cut in chunks
  • 1/2 green pepper diced
  • ½ yellow or orange pepper diced
  • 50ml of green onion chopped
  • 15ml of diced cilantro
  • 15ml of olive oil
  • Juice of a lemon
  1. Rinse quinoa under cold water (helps to remove bitter taste).
  2. Add quinoa to 2 cups of water and bring to a boil over medium heat.
  3. Reduce heat and simmer until water is absorbed (10-15 minutes).
  4. Fluff with a fork and put aside until it has cooled down.
  5. Add rest of the ingredients and toss.

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