Are you looking to boost your defenses against colds and flu this winter? Or maybe you’re just feeling the winter doldrums and general lethargy? We’re here to help, give you a dose of energy, and some ideas for nutrient-dense dinner recipes that will get you back on your feet and feeling your best all winter long.
The immune system is the body’s defense mechanism and protects us against bacteria, viruses, and environmental toxins. To perform at its best, the immune system requires certain nutrients. Having a diet rich in fruits, vegetables, whole grains, and lean protein is a great way to boost your body’s immune system and help keep you feeling your best.
So what’s on the nutrient-rich menu? The good news is there are lots of immune-supporting ingredients to choose from and we spoke to Amy Goodson, registered dietitian, sports nutrition consultant, and author of The Sports Nutrition Playbook to learn more about them.
“Incorporating a variety of nutrient-rich foods can strengthen your immune system by providing the vitamins, minerals, and protein your body needs to fight off illness,” Goodson told SheKnows. “For example, lean beef is rich in zinc, which supports immune cell development and wound healing, and protein, which builds antibodies to fight infections.”
These are the foods Goodson recommends incorporating into your diet to help stave off sickness.
- Lean beef: Packed with zinc, iron, and B vitamins to fuel the immune system and maintain energy levels.
- Citrus fruits: Rich in vitamin C, which enhances immune cell function.
- Leafy greens: Loaded with antioxidants like vitamin A and vitamin E to combat inflammation.
- Foods high in selenium: Selenium is a powerful antioxidant that helps protect cells from damage and supports immune health. Examples include Brazil nuts, beef, tuna, and eggs.
To help make weekly dinner planning easier, we rounded up some of our favorite dinner recipes from warming chicken soup and lentil stew to weeknight warriors like sheet pan beef and broccoli and a one-pot chicken and kale dish that you’ll love. These delicious recipes are loaded with nutrients to keep your immune health in tip-top shape this winter.
One-Pot Braised Chicken with Kale
This easy one-pot chicken dinner is packed with kale which is rich in vitamins C, E, and K, which help support the immune system.
Get the recipe from The Modern Proper.
Korean-Inspired Salmon Tacos with Spicy Slaw
Say hello to your new favorite taco recipe. These Korean-inspired salmon tacos are served with a spicy gochujang cabbage slaw and are packed with flavor.
Get the recipe from Skinny Taste.
Turmeric Chicken Soup
Packed with anti-inflammatory ingredients like ginger, turmeric, garlic, this nourishing chicken soup is the ultimate defense against a cold coming on.
Get the recipe from Ambitious Kitchen.
Sheet Pan Beef and Broccoli
Broccoli is a veggie powerhouse containing fiber, potassium, and phosphorus. This delicious one-pan beef and broccoli will satisfy a craving for Chinese without the sodium-overload and bloating.
Get the recipe from Nom Nom Paleo.
Shakshuka with Peppers
Eggs are packed with nutrients and make a filling and easy supper. In this one-skillet dish eggs and colorful red and yellow peppers simmer on the stovetop in a spicy tomato sauce infused with cumin and smoked paprika. A sprinkling of salty feta and olives perk up the dish.
Get the recipe from Simply Recipes.
Herb and Citrus Roasted Chicken
Try this easy, elegant roasted chicken with fresh lemons, oranges and herbs. It’s perfect for weeknight meals or special occasions!
Get the recipe from The Comfort of Cooking.
Chicken, Poblano and Black Bean Soup
Use up leftover roast or store-bought rotisserie chicken in this satisfying, warming soup, spiced with poblano peppers and cumin.
Get the recipe from Recipe Flash.
Chickpea, Tomato and Spinach Curry
This super healthy, vegan curry comes together in just 30 minutes and is packed with immune-boosting foods like spinach, tomatoes and turmeric.
Get the recipe from My Goodness Kitchen.
Salmon Nicoise Salad
This powerhouse salmon nicoise salad is packed with nutrients and protein and makes a great and filling dinner. Tender salmon, crisp tender green beans, hearty potatoes and a delicious dressing takes this salad to the next level.
Get the recipe from Paleo Running Momma.
Miso Ginger Butternut Squash Soup
This vibrant soup is infused with the rich umami flavors of roasted butternut squash and fermented miso and is just as nourishing as it is delicious.
Get the recipe from Making Thyme for Health.
Kale Taco Salad
This spin on a classic taco salad will satisfy your Mexican craving and is packed with immune-boosting superfoods foods: kale and black beans.
Get the recipe from What’s Gaby Cooking.
Red Lentil Dhal
Lentils are packed with iron, zinc and vitamin B6 which all help support the immune system. This red lentil dhal is a great and easy intro to cooking Indian food.
Get the recipe from Ela Vegan.
Beet Salad with Greek Yogurt
Nutrient-dense beets meet probiotic-rich yogurt in this vibrant and healthy Greek recipe known as pantzarosalata.
Get the recipe from Olive and Mango.
Seared Salmon with Smashed Peas
Make this easy salmon dish in under 20 minutes for an omega-3 and fiber-packed dinner the whole family will enjoy. Mashed peas are brightened up with fresh mint, basil, parmesan and lots of lemon.
Get the recipe from On Annie’s Menu.
Pumpkin Lentil Soup
Pumpkin + lentiles = a dream nutrient team. The high iron content of lentils is complimented by vitamin c rich pumpkin in this delicious, hearty soup.
Get the recipe from The Dietitian Feed.
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