4 Immune Boosting Recipes

By Terrain Health | October 4, 2023

broth-recipe

4 Immune Boosting Recipes

1. Immune Boosting Broth

Taken from Keto-green 16 by Dr. Anna Cabeca

  • 2 carrots, roughly chopped 
  • 2 onions, roughly chopped 
  • 4 cloves of garlic, smashed 
  • ½ head of cabbage, roughly chopped 
  • 1 bunch celery, roughly chopped 
  • 1-inch piece ginger root, sliced 
  • ½ bunch parsley 
  • 1 teaspoon black peppercorns 
  • 1 tablespoon sea salt 

Place all ingredients in a soup pot, add water to cover by 1 inch, and bring to a boil. Reduce heat and simmer for 2 hours. Adjust the salt. Strain the broths cool and store in glass containers in the fridge for 3-4 days or in freezer for up to 6 months.

2. WARM POTATO SALAD WITH NIGELLA SEEDS 

By Genevieve Ko, 30 minutes, serves 8

  •  3 pounds small red potatoes, scrubbed 
  • Kosher salt 
  • ¼ cup white wine vinegar 
  • ¼ cup extra-virgin olive oil 
  • ¼ cup whole-grain Dijon mustard 
  • 2 teaspoons nigella seeds 
  • ¼ cup minced chives 

If the potatoes are the size of ping-pong balls, halve them. If they’re much larger, quarter them so that all the potato chunks are about the same size. 

Put the cut potatoes in a large saucepan and add two tablespoons kosher salt and enough cold water to cover by one inch. 

Bring to a boil over high heat, then reduce the heat to simmer until tender, 10 to 12 minutes. 

Meanwhile, whisk the vinegar, oil and mustard in a large bowl until well blended. 

Drain the potatoes, shake gently in the colander to dry, then pour into the bowl with the dressing. 

Fold gently until evenly coated. Sprinkle with the nigella seeds and chives then fold again until well mixed

3. Easy Chia Pudding

  • 2 tbsps
  • Chia Seeds
  • 1/2 cup
  • Almond Milk (or any milk / yogurt of choice)
  • 1/2 tsp
  • Maple Syrup (or honey, optional)
  • 1/4 cup
  • Blueberries (Or berries of choice)

Pour ingredients into a jar or small bowl and mix well.

Let settle for 2-3 minutes then mix again very well until you see no clumping.

Cover the jar and store in fridge overnight or for at least 2 hours.

When you’re ready to eat it, top with your favorite fruit and enjoy cold!

*Feel free to experiment and add vanilla, cinnamon or other add-ins

 

4. STRAWBERRY MATCHA CHIA PUDDING

Matcha Pudding

  • 1 cup dairy free milk (plain, unsweetened)
  • 1/2 tablespoon 100% maple syrup or coconut sugar
  • 1 teaspoon vanilla extract
  • 1-2 teaspoons matcha powder (depending on potency)
  • 2 tablespoons chia seeds

Strawberry Compote

  • 2 cups ripe organic strawberries hulled and quartered
  • 2 teaspoons lemon juice
  • 2 teaspoons 100% maple syrup or coconut sugar

To a mixing bowl (or container with a lid), add dairy-free milk, sweetener, vanilla, and matcha. Whisk vigorously, side to side is best, to combine and break up any clumps of matcha. If there are any stubborn clumps, you can transfer to a blender to fully combine. Taste and adjust, adding more matcha or sweetener if desired.

Add the chia seeds and mix until well combined. Let sit for 5-10 minutes at room temperature, then stir again (to prevent clumping). Cover and refrigerate for 45-60 minutes or overnight. 

While the pudding chills, make the strawberry compote. Add the strawberries, lemon juice, and sweetener to a small saucepan and bring to medium heat. Once bubbling, reduce heat slightly and use a wooden spoon to muddle and mash the fruit. Continue cooking over medium-low heat for 10-12 minutes, until most of the berries have broken down. Remove from heat and transfer to a jar or container to cool thoroughly.

Once pudding has fully set, divide, top with generous helpings of the strawberry compote, and serve!

 

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