The onset of the monsoon season brings much relief from the scorching summer heat. The drizzles of rain have a soothing effect on our minds as well as a cooling and comforting impact on the body. We all feel like splashing and stamping in the pours. But sadly, these pleasant moments of the fall get scattered when weather-induced sicknesses such as cold, fever cough, and other infectious allergies also intrude along with the rains. In such a terrible situation when our body wants to enjoy the rain while our mind alerts us to stay safe - the only thing that can keep us safeguarded is our immune system. Yes, you read it right. 

Only a healthy functioning immune system responds effectively to potential invaders and helps us to dodge enduring illnesses in our surroundings. So it becomes imperative to strengthen and support our immunity. And there comes choosing your plate wisely because eating nutrient-rich food in your daily diet along with adequate exercise is the best way to strengthen the immune.

In this blog, we have penned down the top 5 immune supporting recipes that too directly from the dietician's desk. Read on…

Top 5 Immune Supportive Recipes

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Below are 5 easy-to-cook immunity-boosting recipes:

1. Chicken Soup


Chicken soup is known as the best remedy for fighting cold and cough and provides enough warmth by generating heat in our body. It helps to improve immunity

Ingredients:

  • Shredded chicken – 250 grams
  • 1 Liter Chicken Stock 
  • 1 tablespoon parsley
  • 2 large onions
  • 3 sticks of celery 
  • 1 ½ Carrot
  • Salt and Pepper as per taste

Preparation:

  • To prepare this chicken soup recipe, peel and chop onions and carrots. Cook shredded chicken along with chicken stock in a large pan over medium heat for 10-15 minutes. 
  • Take another pan and add some butter to sauté onions until the onions are pink in color.
  • Add chopped celery and carrots until they start to soften.
  • Add a cup of water and bring the mixture to a boil. Then add salt and black pepper powder as per taste and stir well.
  • Add boiled chicken into the sauce pan once all the veggies are tender, then cook until chicken pieces soften thoroughly. 
  • Garnish with chopped parsley and serve it hot.

2. Immunity Booster Drink


This drink is a mix of fresh fruits and veggies. It helps boost your immunity and is rich in vitamin A, Vitamin B6, Vitamin C, potassium, and folic acid.

Ingredients:

  • 1 large apple 
  • 1 orange 
  • 1 medium size beetroot 
  • 2 medium size carrot 
  • 1 medium size Ginger 
  • ¼ tablespoon Turmeric Powder 
  • Black salt as per taste

Preparation:

  • Put all the fruits and veggies into a blender jar or cold press juicer.
  • Blend it well, and pour it into a container. Add turmeric powder and black salt
  • Mix well and drink it

3. Spinach Curry


Spinach contains a good amount of Vitamin K, which is good for bone health. It is rich in vitamins and antioxidants, and high in iron. A very rich source of Vitamin A supports the immune system and cell growth.

Ingredients:

  • Spinach 500 Gram
  • 2 Bay leaf 
  • 1 medium size onion
  • 10 cloves of garlic 
  • Small piece of cardamom
  • ½ tablespoon turmeric
  • 1 tablespoon mustard
  • 1 tablespoon cumin seeds

Preparation:

  • Clean and wash the spinach 
  • Blanch the spinach in hot water for 1 minute. Then blend it into a fine paste
  • Chop onion and garlic into a small piece
  • Take oil in a pan and heat it on medium flame
  • Add garlic and onion and sauté it until it turns golden in color. 
  • Add cumin seeds, cardamom, and bay leaf, and cook it for 5 minutes. 
  • Add turmeric, pour the spinach paste, add 3-4 glasses of water, and boil it for 2-3 minutes. 
  • Add Salt as per taste, and serve it with rice and roti


4. Egg, Mushroom, and Tomato Curry

 
A combination of egg, mushroom, and tomato is a source of multivitamins and proteins. It helps in boosting immunity and improves bone health. 

Ingredients:

  • 2 boiled eggs
  • 100-gram mushroom 
  • 2 Tomato
  • 1 medium-sized onion 
  • 2 green chilly 
  • 1 tablespoon cooking oil
  • ½ tablespoon black pepper powder
  • ½ Tablespoon turmeric & mustard seed

Preparation: 

  • Blend tomatoes into a fine paste. Heat oil in a deep pan. 
  • Add mustard seed and let it crackle. Add onion and chilies and fry till the onion turns golden in color
  • Fry the mushroom for 5 minutes till mushroom are half cooked 
  • Add tomato paste, turmeric, and 1 glass of water
  • Add Salt as per the taste, and add boiled eggs to it
  • Sprinkle paper powder and garnish with coriander leaves


5. Chickpea Salad Recipe


Chickpea salad is a good source of folate, Vitamin C, and Beta-carotene and an excellent source of manganese. It helps improve vision and boost immunity.

Ingredient

  • 1 cup chickpea 
  • 1 red and green capsicum
  • 1 whole cucumber 
  • ¼ cup lemon juice
  • 1 tomato 
  • Salt and black pepper as per taste

Preparation:

  • Boil the chickpea until it is soft
  • Cut onion, cucumber, tomato, and capsicum in small size
  • Put all the veggies and chickpeas in a big bowl
  • Add salt, black pepper powder, and lemon juice and mix it well. It is ready to eat.

Conclusion



Be it monsoon, autumn, or any time of the year, try any of the recipes and you’re going to notice a difference in the way you feel! 


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Disclaimer: Information provided on this page is not intended to substitute for proper medical advice provided by your healthcare professional. This is only for informational purposes.

About the Author

Aarti Chauhan

Aarti Chauhan have over 12+ years of experience working in Nutrition sector. She holds B.sc in Nutrition , a diabetic educator and a highly regarded nutrition specialist with a deep commitment to promoting health through balanced, evidence-based diets. She has worked in various capacities within the nutrition field, including as a clinical nutritionist in hospitals and as a consultant. Her innovative dietary programs, which emphasize whole foods and personalized nutrition plans, have helped individuals achieve their health goals.


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