Meal Ideas
Food for Immunity
If you’re looking for ways to ward off germs, your first step should be a visit to your local grocery store! Try these powerful immune system boosters that can be added to all your summer meals, along with our Barley Boost Salad recipe below!
YOGURT
Power property: Probiotics, the healthy bacteria that keep the gut and intestinal tract free of disease-causing germs
Optimal dose: 7 oz serving per day
Food boost: Plain yogurt mixed with cinnamon & fresh berries
OATS & BARLEY
Power property: Beta-glucan, a type of fiber with antimicrobials & antioxidants
Optimal dose: 1 ½ cups cooked per day
Food boost: Overnight oats mixed with vanilla extract, nut butter, and sliced banana
GARLIC
Power property: Allicin, fights infection and bacteria
Optimal dose: 1-2 cloves a day
Food boost: Summer bruschetta with fresh tomatoes, minced garlic, basil, olive oil, and balsamic vinegar
SHELLFISH
Power property: Selenium, helps white blood cells produce cytokines- proteins that help clear flu viruses out of the body
Optimal dose: 1-2 servings a week
Food boost: Shrimp kabobs marinated in olive oil, lemon juice, garlic, and parsley
TEA
Power property: L-theanine, the amino acid that triggers anti-virus defenses in
Optimal dose: Several cups per day
Food boost: Iced green tea with fresh mint
SWEET POTATO
Power property: Vitamin A, aids in the production of connective tissue of skin- your body’s first defense against bacteria
Optimal dose: 3-4 per week
Food boost: Sweet potato salad with black beans, sweet corn, bell peppers, cilantro, and lime dressing
LEAFY GREENS
Power property: Vitamin A
Optimal dose: Daily
Food boost: Kale chips
BELL PEPPERS/BROCCOLI
Power property: Vitamin C, helps stave off respiratory infections
Optimal dose: 3-4 times per week
Food boost: Broccoli salad with slivered almonds, dried cherries, shredded cheddar cheese, and honey mustard dressing
MUSHROOMS
Power property: Increase the production and activity of white blood cells, responsible for protecting the body against viral infections
Optimal dose: 7+ ounces per week
Food boost: Grilled portobello mushroom pizzas
FATTY FISH
Power property: Omega-3 fatty acids, reduce inflammation, increase airflow and protect lungs from colds and respiratory infections
Optimal dose: 2-3 4 ounce servings per week
Food boost: Lime grilled salmon with mango salad
SUNFLOWER SEEDS/WALNUTS/ALMONDS
Power property: Vitamin E, boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses.
Optimal dose: 1-2 Tablespoons per day
Food boost: Sprinkle on all your summer salads
Barley Boost Salad
INGREDIENTS:
1 cup barley, cooked & cooled
½ apple, chopped
Handful of leafy greens
1 Tbsp walnuts
¼ cup plain greek yogurt
1 Tbps olive oil
1 tsp dijon mustard
Juice of 1 lemon
Dash sea salt
DIRECTIONS:
1. Whisk together greek yogurt, olive oil, mustard, lemon, and salt
2. Toss dressing with salad ingredients.