Seasonal vegetables and fruits (and recipes with them) to help boost immunity
Seasonal vegetables and fruits contain the most vitamins. And that is why they must be included in the diet in order to raise immunity and prepare the body for lingering cold weather. We have compiled for you a list of those that will help you get 100% fortified.
Pumpkin is a treasure trove of micro and macro elements. It contains vitamins C, B1, B2, B5, E, PP, as well as a rare group T and K. In pumpkin, as in carrots, there is a lot of keratin, which helps to strengthen the immune system. Pumpkin pulp is made up of coarse fiber that improves digestion, and its seeds contain the Omega-3 we need. The easiest pumpkin recipe is a creamy soup with cheese.
Pumpkin – 200 g
Coconut cream – 200 ml
Vegetable broth – 100 ml
Cheese – 50 g
Cut the pumpkin into small pieces, add salt, pour over with olive oil and send to the oven for baking. Remove the finished vegetable, cover with warm coconut cream, fill with broth and puree with a blender. Serve with grated cheese and herbs.
The main “gold” of apples is pectin, which is contained in large quantities. It allows you to normalize the intestinal microflora, promotes the elimination of “bad” cholesterol and has a number of other beneficial properties. Its daily dose is 15 g. Sometimes it is prescribed as a dietary supplement. In addition to pectin, apples also contain more iron, magnesium, phosphorus, calcium, and antioxidants that fight free radicals. One fresh sour apple will give your body more than a handful of synthetic vitamins. To preserve the beneficial properties of this fruit, nutritionists advise baking it.
Sour apple – 3 pcs.
Almonds – 50 g
In the apple, make a depression on top by removing the seeds. Cut the almonds into small pieces, mix with some honey and cinnamon. Place inside the apple. Line a baking sheet with parchment paper. Add apples and pour over the rest of the honey. Bake for 20 minutes at 180 degrees. Dessert can be served with protein ice cream.
Just like pumpkin, carrots are rich in natural immunostimulants – carotene. It is rich in vitamins PP, A, B1, B2, B5, B6, B9, C, E, H and K, and also acts as an irreplaceable source of zinc, iodine, copper and other micro and macro elements. We recommend making orange manna from it.
Semolina – glass
Orange juice – 100 ml
Zest of one orange
Carrots – 2 pcs.
Olive oil – 1 tablespoon
Rice flour – 4 tablespoons
Pour the semolina with orange juice and leave to swell for 20 minutes. Add orange zest, vanilla, grated carrots, olive oil, baking powder and mix thoroughly. Sift flour and stir again. Place in a baking dish and place in the oven at 180 degrees for 30 to 35 minutes. Done!
This vegetable has a very specific flavor. But this small drawback is more than offset by its beneficial properties. Celery is rich in calcium, magnesium, phosphorus, which increase hemoglobin. It also has excellent antiseptic properties, which is especially true during the cold season. We recommend making kids salad out of it – healthy and very tasty.
Cabbage – 150 g
Carrots – 1 pc.
Celery – 2 stalks
Green apple – 1 pc.
Chop the cabbage into thin strips. Grate the carrots and apple on a coarse grater. Chop the parsley. Cut the celery into thin slices. Combine all the ingredients and fill with the dressing, after beating it in a blender.
The season for this fruit will come in October. Do not miss! Persimmon is a source of calcium, iodine, pectin, iron, tannins and vitamins of group B. And with regular use, it improves sleep and concentration, reduces puffiness and improves digestion. Our choice is a salad with persimmon and goat cheese.
Persimmon -1 pc.
Mandarins -2 pcs.
Goat cheese – 100 gr.
Sunflower seeds -20 g
Honey -50 g
Apple cider vinegar -30 ml
Unrefined sunflower oil – 40 ml
Cut the persimmons and tangerines into large cubes, chop the goat cheese, add herbs as desired. Add a dressing and the perfect dinner is ready!