22 Recipes That Can Strengthen Your Immune System

A dahl is a staple in Indian cuisine made from split pulses or legumes. In this case, red lentils are used because they tend to cook more quickly than other varieties, helping you to get dinner on the table in a hurry. Similar to a thick stew in texture, a dahl 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 U.S. Department of Agriculture.

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.S. Department of Agriculture noes, it can contain added sugar. Because it’s harmful in excess, per the American Heart Association, aim to cap daily added sugar intake to 25 grams (g) if you’re a woman and 36 g if you’re a man.

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!

Similar to sunchokes, jicama (pronounced HEE-kah-mah) is native to Mexico, and a boon for your health. One cup sliced has nearly 6 g of fiber, per the U.S. Department of Agriculture. Early research in mice suggests the inulin, a type of fiber, in this mildly flavored root veggie may help lower blood sugar levels. Here, a cilantro-lime dressing pulls jicama and sunchokes together into a crispy salad sure to become a go-to side.

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.

In this “set it and forget it” breakfast option, a mashed banana adds natural sweetness. 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)!

A Buddha Bowl is the ultimate way to repurpose leftovers into a delicious and nutritious new meal. Steel-cut oats from yesterday’s breakfast find a new life in this recipe that is rich in fiber, antioxidants (thanks, kale), and heart-healthy fats.

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.

There's something about oven-roasting kale that makes this leafy green crispy and almost addictively delicious, especially when you add the flavors of garlic and Parmesan. But at more than $6 for a 2-ounce bag, this snack may be too much of an indulgence for anyone to add to their shopping cart on the regular. When made at home, however, this nutritious snack won't break the bank — our recipe costs slightly more than $4 for almost twice as much, and all you need is an oven and a baking sheet. Plus, you can mix up the flavor profile by using your favorite seasoning mixes, which will keep this snack from ever getting stale.

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 129 calories, 2 grams saturated fat, and 270 milligrams sodium, per the U.S. 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.

Kimchi is a traditional Korean side dish created from spicy fermented vegetables. Its unique flavor lends itself well to a number of dishes, and the fermentation process makes kimchi rich in probiotics, which can help improve the health and diversity of your body’s microbiome. 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!

This smoothie has the carbs, protein, and hydration your body needs after a good sweat session — making it the perfect post-workout snack. Not only that but you’ll also get great gut benefits from the kefir (a fermented milk beverage rich in probiotics) as well as from the fiber in the blueberries, avocado, and chia seeds. In fact, at almost 11 grams of fiber per serving, this recipe delivers more than a third of the daily value of fiber.

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.

Kale, another cold-hearty green, deserves its reputation as a superfood. It’s a member of the same family as cabbage, broccoli, and Brussels sprouts, per the Farmer's Almanac, and like those vegetables, it’s high in vitamins C and E, carotenoids and other antioxidants, as well as compounds that may have anticancer properties, research has found. Kale also stands up to salad dressing, so it won’t get soggy and unappetizing, making this salad a good one to make ahead. 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.

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.

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.

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). If possible, let the salad marinate in the dressing for at least a few hours before serving to help the flavors develop.

Pomegranates are as vibrant in color as they are in flavor. In this recipe, pomegranate arils (their sweet seeds) are used to top a nutritious spinach salad. Pomegranates are a good source of vitamin C according to data from the USDA, a nutrient which the NIH notes can help the body more effectively absorb the non-heme form of iron in spinach.

In Indonesia, where jamu juice was popularized, it’s beloved for its purported anti-inflammatory, antioxidant, and immune-boosting benefits. Some of the powerhouse ingredients within include lemons, ginger, and turmeric (curcumin), which provide anti-inflammatory, antiviral, and antioxidant properties, past research notes. The black pepper increases how much curcumin your body can absorb, according to past research.

While this may not be the prettiest smoothie you've ever seen, it's packed with the nutrition your body needs to start the day off right. The addition of kefir adds a slight tang and a healthy dose of gut-friendly bacteria, which may even help to decrease inflammation in the body, according to an article in Frontiers. Bonus: This may just be the best smoothie you've ever tasted!

This protein-packed recipe pairs blood orange slices with Greek yogurt. You'll get 25.2 g of protein from the cup of nonfat plain Greek yogurt in one serving of this recipe, according to the U.S, Department of Agriculture. Yogurt is a rich source of probiotic bacteria that can increase microbiome diversity and decrease inflammation, according to a study. Meanwhile, the citrus in blood oranges adds immune-bolstering vitamin C, according to Humanitas University.