Recipes

8 Immunity-Boosting Recipes You Must Try at Home

Dr. Soumya Swaminathan, Chief Scientist at WHO, rightly described the immune system as “amazing, versatile, and also complex”. Why? Because your immune system is equivalent to your body’s armed force that fights against the intrusion of any disease-causing germs into your body. When exposed to an intrusive germ, our immune system identifies its characteristics and shields the body from being affected by it.

In a 2019 survey to check the overall immunity level of Indians, it was found that only about 24% of Indians reported not falling sick. 54% of Indians reported falling sick once or twice and about 20% reported falling sick more than twice during that year. This does not paint a good picture of the country’s immune health.

The world’s devastating encounter with the Covid 19 pandemic in the past two years has taught us the importance of having a strong immune system. Hence, it is crucial that we work towards building a stronger immune system. But how?

Can we Improve immunity at home?

The answer is YES!

Your immune system is built on nutrients like Vitamin A, Vitamin C, Vitamin E, Vitamin D, Zinc, Selenium, Proteins, etc and the primary source of these nutrients is food. A wholesome meal that is rich in various nutrients is the best way to increase your immunity.

8 Recipes To Boost Your Immunity

We have prepared a list of wholesome immunity-boosting recipes that are tasty and also super easy to make at home.

Tangy Corn Salad

This tangy corn salad with tomatoes is a great immunity booster food as it is a great source of nutrients like Vitamin C, Vitamin A, and antioxidants that are essential for good immune health. Corn contains a protein called Zein and tomato contains an antioxidant called Lycopene, together they build immunity. Also, add one teaspoon of MCT oil as topping which will boost the nutrient value.

Ingredients:

  • Boiled corn – 50 g
  • Onion chopped – 50g
  • Tomato chopped – 50g
  • Cucumber chopped – 50g
  • Green chili chopped – 2
  • Seed cocktail – 1tbsp
  • Lemon juice – 2tbs
  • Roasted cumin powder – ½ tbsp
  • Red chili powder – ½ tbsp
  • Black pepper – ¼ tbsp
  • Salt to taste

Preparation:

  • Take some boiled corn in a bowl.
  • Add chopped onion, chopped tomatoes, chopped green chili.
  • Add 1 tbsp of Possible’s seed cocktail.
  • Add 2 tbsp of lemon juice to it.
  • Then add red chili powder, black pepper, and salt to taste.
  • Mix all the ingredients thoroughly with a spoon.

Bottle Gourd Soup

Bottle gourd (lauki) has various health benefits. It is rich in vitamins A, vitamin C, minerals, and dietary fibre that help strengthen the immune system. More than 90% of this vegetable is water which makes it the best summer vegetable.

Try this simple bottle gourd soup to bolster your immunity. 

Ingredients:

  • Bottle gourd chopped – 500g
  • Cumin seeds – 1tbsp
  • Olive oil – 1 ½ tbsp
  • Black peppercorn – 1tbsp
  • Water – 300ml
  • Lemon – ½
  • Salt to taste
  • Freshly chopped coriander leaves

Preparation:

  • Boil chopped bottle gourd (with skin) for 10 mins. Add some salt into the water
  • Strain the water and keep it for later use
  • Blend the boiled bottle gourd along with some salt and black peppercorns into a thick paste
  • Heat 1tbsp olive oil in a pan (it’s always better to add olive oil as a topping because of its low boiling point its bonds can be
  • disturbed while heating)
  • Add cumin seeds and black peppercorn to the heated oil and saute for 1 minute
  • Add the boiled gourd paste to the pan
  • Add the previously kept strained water into the pan and stir well
  • Add salt and black pepper powder to taste
  • Add some freshly chopped coriander leaves and stir for a few minutes and the soup is ready!
  • Add a few drops of olive oil and sprinkle a spoon of seeds or nuts powder on it which will contribute to zinc for immunity.

Cucumber Moong Dal Kochumber

This simple salad recipe is packed with nutrients that are beneficial to the immune system. Both Cucumber and Moong Dal are rich in Vitamin A, B, C, and K. Mixed with other healthy ingredients this recipe is a great dose of nutrients for your body.

Ingredients:

  • Finely chopped Cucumber – 50g
  • Grated carrot – 50g
  • Grated coconut – 20g
  • Chopped green chilli – 1 tbsp
  • Split urad dal – 30g
  • Salt to taste
  • Lemon juice – 1tbsp
  • Coriander leaves – 1tbsp

Preparation:

  • Take finely chopped cucumber into a bowl
  • Add grated carrot and grated coconut
  • Add split urad dal that has been soaked in water for 4 hours
  • Add 1 tbsp chopped green chilli
  • Add 1tbsp lemon juice
  • Also, add 1tbsp finely chopped coriander leaves
  • Finally, add salt to taste
  • Mix all ingredients thoroughly, and your cucumber moong dal kochumber is ready!

Mixed Sprouts Curry

This mixed bean sprout recipe is a powerhouse of protein, fibre, Vitamin C, Calcium, Antioxidants, and Iron and is low in calories. A combination of various bean sprouts including chana, moong, chickpea, etc. This is one of the best immunity-boosting foods you can make at home.

Ingredients:

  • Mixed bean sprouts – 2 cups
  • Water – 2.5 cups
  • Olive oil – 2 tbsp
  • Cumin seeds – ½ tsp
  • Chopped onion – 1
  • Ginger garlic paste – 1 tsp
  • Asafoetida – 1 pinch
  • Sliced tomato – 1
  • Chopped green chillies – 2
  • Turmeric powder – ½ tsp
  • Cumin powder – ½ tsp
  • Chopped coriander leaves – 3 tbsp
  • Salt to taste

Preparation:

  • Wash mixed bean sprouts a few times
  • Take the washes sprouts in a pressure cooker. Add water and boil up to 5-6 whistles.
  • Check if the sprouts are well cooked. If not the cook for a few more whistles.
  • Heat olive oil in a pan and add cumin seeds to it.
  • Add chopped onions and saute for 2 mins.
  • Add ginger-garlic paste to the onions
  • Add chopped tomatoes and chillies and saute for a few more minutes
  • Add turmeric and cumin powder
  • Stir and saute
  • Add the boiled mixed sprouts with water
  • Add salt to taste.
  • Mix all the ingredients well
  • Cook the mixture for 10-12 minutes
  • Add chopped coriander leaves and stir well
  • Squeeze half a lemon on the top for Vitamin C boost and absorption of iron from the sprouts.

Learn how moong dal sprouts benefit your health in many ways.

Mint Green Tea

Mint is a widely known immunity-boosting herb. Often used in many home remedies for cold and flu, mint is replete with Vitamin C and antioxidant properties. Paired with green tea leaves, this mint green tea recipe can be added to your daily meal as a great immunity booster drink.

Ingredients:

  • Mint leaves – 5
  • Water – 200 ml
  • Crushed cinnamon stick – tsp
  • Green tea – ¼ tsp
  • Lemon – 1

Preparation:

  • Take water in a pan and heat it.
  • Add mint leaves, cinnamon powder, and green tea leaves to the boiling water.
  • Boil this concoction for 5 minutes.
  • Strain the tea through a sieve.
  • Serve in a cup with mint leaves.
  • Add a few drops of lemon to it to improve flavour and boost immunity.

Tulsi Green Tea

Tulsi is very commonly used in Indian households as a herb for sore throat, cough, cold, and flu. It also has anti-inflammatory and anti-depressant properties. If consumed regularly, tulsi tea can do wonders for your immune system, and the cinnamon used in it has antimicrobial properties.

Ingredients:

  • Water – 200ml
  • Tulsi leaves – 5-6
  • Crushed cinnamon stick – ½ tsp
  • Green tea – ¼ tps

Preparation:

  • Take water in a pan and heat it.
  • Add tulsi leaves with stem, cinnamon powder, and green tea leaves to the boiling water.
  • Boil this concoction for 5 minutes.
  • Strain the tea through a sieve.
  • Serve in a cup with mint leaves

Click here and learn about more household herbs that can aid your immune system and power up your body’s defences again germs. 

Besan (Gram flour) Chilla

Besan or gram flour is rich in fibre, vitamin A, B6, and zinc. All of these play active roles in bolstering your immunity. This simple recipe is perfect for breakfast that fills you with nutrients and is also quick and easy to make.

Ingredients:

  • Besan – 150g
  • Chilli powder – 1tsp
  • Ajwain Seeds – 1 tsp
  • Amchur powder – 1tsp
  • Cumin powder – 1 tsp
  • Chopped coriander leaves
  • Salt to taste

Preparation:

  • Take besan (gram flour) in a mixing bowl.
  • Add chilli powder, cumin powder, and amchur powder
  • Add ajwain seed as required
  • Add chopped coriander leaves
  • Add salt to taste
  • Mix all the ingredients well into a thick batter
  • Heat a nonstick pan and spread a spoonful of batter onto it
  • Cook the chilla on both sides and serve hot.

Oats – Moong Dal Cutlet

We already know how beneficial Moong Dal is in strengthening the immune system. Now combine oats with it and you’ll have a powerhouse of nutrients. Oats contain beta-glucan and which is essential in stimulating White Blood Cells (WBCs) that help your body fight infectious germs. Enjoy this quick snack that enhances your immunity while being savoury.

Ingredients:

  • Split moong dal – ½ cup
  • Rolled oats – ½ cup
  • Curd – 2 tbsp
  • Grated onions – 3 tbsp
  • Chaat masala – 2 tsp
  • Chili powder – 2 tsp
  • Chopped green chillies – ½ tsp
  • Garam masala – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Ginger – garlic paste – 1 tsp
  • Chopped coriander leaves – 1 tbsp
  • Water – 1 cup
  • Oil – 2 tbsp
  • Salt to taste

Preparation:

  • Take water in a deep pan and boil moong dal till they are soft.
  • Blend the boiled moong dal into a rough paste
  • Take the paste into a bowl and add oats, curd, chopped onions, chopped chilies, chaat masala, garam masala, turmeric
  • powder, ginger – garlic paste, and chopped coriander leaves into it and mix well.
  • Make 12 cutlet-shaped portions out of the mixture.
  • Take a nonstick pan and grease it with ½ tsp oil
  • Cook the cutlets till they are golden brown on both sides and serve hot.

Conclusion

Your immunity is your body’s treasure and the path to gaining this treasure is through nutritious food. Try the above recipes and fill your diet with good, nutritious food that will help boost your immunity and shield you from many diseases. 

Frequently Asked Questions

Q. How can we increase immunity at home?
A. Increasing immunity is a multifaceted process. The best and most effective way to strengthen your immune system is to maintain a healthy lifestyle that includes a well-balanced diet, exercise, hydration, enough quality sleep and a positive mind.

Q. What kind of meals boosts the immune system?
A. Foods that are rich in vitamins, minerals, fibre, protein, and antioxidants help in strengthening the immune system. Make sure these are included in your daily food intake.

Q. What foods are good for immunity against Covid 19?
A. Foods that are rich in Vitamin C, D, A, E zinc, etc. are good for boosting immunity. So, include fruits like orange, papaya, guava, and vegetables like bell peppers, broccoli, etc in your diet. Also consume lentils, seeds, and herbs regularly to keep your body ready against all germ invasions.

Q. What boosts immunity the most?
A. A healthy diet is the first step towards building strong immunity. Eat nutrient-rich food and engage in a basic exercise routine every day to keep your immune system in check.

Q. How do I beat Covid 19 naturally?
A. Mild and moderate symptoms of Covid 19 like fever, headache, cough, or cold can be treated at home. Make sure to consult a doctor and take prescribed medicines. Along with it, eat healthy, nutritious meals that are easy to digest like chicken or vegetable soup. Drink lots of fluids at regular intervals.

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Prerona Bhattacharjee

Hey there! I’m Prerona, a content writer by day and fiction reader by night. The niches that excite me are health & wellness, personal development, and lifestyle. I write to inform, engage as well as motivate. When not working, you’ll probably find me nose deep in a book, or playing with colours on a canvas.

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