Recipes of health. strengthening the immunity

Recipes for strengthening the immune system

Exciting drinks (tea, coffee and alcohol), stimulant and medicinal preparations, as well as environmental pollution factors, contribute to the formation of free radicals. If the immune system is healthy, then it copes successfully with the diseases. Fresh fruits, vegetables, fish, whole grains, nuts and seeds contain valuable antioxidants - vitamins A, C, E, as well as trace elements of zinc and selenium.

Board for breakfast

Ruby Tofu Cocktail

We recommend such cocktails to all our customers, as they are nutritious and provide a good ratio of proteins to carbohydrates and fats. Strawberries, black currants and raspberries are the richest sources of vitamin C. They also contain bioflavonoids, which together with vitamin C strengthen the immune system. However, the activity of vitamin C falls under the influence of light, heating and air, so drink a cocktail preferably for half an hour after preparation. Pumpkin seeds and sunflower seeds contain polyunsaturated fatty acids, which support the integrity of cell membranes and ensure the entry of useful nutrients into the cell and the release of degradation products to the outside. These acids are of great importance for the maintenance of the immune system.


  • 3 tablespoons sunflower seeds
  • 1 1/2 tablespoons pumpkin seeds
  • 500 g (18 ounces) of strawberry, or black currant, or raspberry, or all these berries in any combination, preferably fresh
  • 400 g (14 ounces) of tofu, dried and cut into cubes
  • 1 1/2 liters (3 pints) of rice or oatmeal

Cooking method

Place all the seeds in the mixer and grind for 30 seconds. Add tofu, berries and rice or oat milk. Beat until smooth and serve immediately.

Warm millet porridge with apples

Millet is rich in cellulose, and also with microelements of zinc, selenium and manganese, which are necessary for strengthening the immune system. Soaking millet for the night, you thereby contribute to the fact that the natural enzymes that are contained in this cereal, activate your digestive process, improve digestion and absorption.


  • 250 g (9 ounces) of large millet flakes
  • 500 ml (18 liquid ounces) of apple juice without sugar
  • 100 ml (4 liquid ounces) of rice or oat milk

Cooking method

For the night, soak the millet flakes in unsweetened apple juice. In the morning, heat them on low heat in a saucepan with a thick bottom for 8-10 minutes. To obtain a more liquid consistency, add (if necessary) soy or rice milk.

Prompt for dinner

Chowder from prefabricated vegetables

Soups are good back-up meals that you can eat both for snacks and separately. We advise you to consume soups regularly, since it is quick and easy to prepare them, and there are enough nutrients in them. The vegetables recommended here are rich in antioxidants (beta-carotene and vitamin C), and corn contains a lot of zinc, a microelement with antioxidant properties, part of the "magnificent five".


  • 2 teaspoons extra virgin olive oil
  • 1 tablespoon butter
  • 2 onions, peeled and sliced
  • 1 sprig of celery, washed and chopped
  • 175 g (6 ounces) carrots, peeled and sliced
  • 225 g (8 ounces) of canteen gourd or ordinarily, chopped
  • 175 g (6 ounces) of potatoes, peeled and cut into cubes
  • 2 tomatoes, peeled and sliced
  • 175 g (6 ounces) of broccoli inflorescence
  • 100 g (4 ounces) of corn (either canned or grains separated from the cob)
  • 1 l (1 3/4 pint) of vegetable broth
  • 125 ml (4 1/2 liquid ounces) of low-fat yogurt
  • Unsweetened or soy milk
  • A handful of basil leaves shredded by hand.

Cooking method

Heat the cream and olive oil in a saucepan with a thick bottom, then add the onion. Fry for 5 minutes until it is clear. Add the celery, carrots, pumpkin and potatoes. Stir 5 minutes so that it does not burn. Add the vegetable broth, cover the pan and simmer for 10 minutes until the vegetables are soft. Add broccoli, corn and tomatoes and cook for another 5 minutes. Remove the pan from the heat. Slightly cool, then transfer the contents to a mixer or food processor. Mix (less than 1 minute) to make the soup thick, but do not change the color. Add the torn basil leaves and serve with toasted black or Arizona corn bread (see).

Sautéed cabbage with fennel

Cabbage stimulates the immune system, because it contains many vitamins C and E, which have strong antioxidant properties. Cabbage also shows antiviral and antibacterial properties, as well as liquefies mucus, which determines its intake for flu and cold, both raw and cooked. Here we give a recipe for its joint intake with fennel seeds, which are also rich in vitamin C.


  • 1 tablespoon extra virgin olive oil
  • 2 cloves of garlic, peeled and chopped
  • 2 pcs. shallots, peeled and finely chopped
  • 1 tablespoon fennel seeds
  • 275 g (9 1/2 ounces) of chopped Savoy or other dark green cabbage

Cooking method

In a large cast-iron frying pan, heat the olive oil over low heat for 1 minute, then add the garlic, shallots and fennel seeds. Fry for 2-3 minutes until softened onion and garlic. Add cabbage and fry with constant stirring for 2 more minutes until the cabbage is soft.

Serve as a garnish for fish, chicken or game.

Tips for dinner

Classic tabula with seaweed

Bulgarian wheat is famous for its high content of trace elements, including zinc and selenium, powerful antioxidants. Tabbuley has an excellent refreshing taste, and the incoming tomatoes, cucumbers and onions contain vitamin C, which protects against infections. However, the addition of seaweed gives this dish a completely unusual taste, while simultaneously increasing the level of selenium, which helps to strengthen the immune system.

This dish serves as an excellent side dish to the fish, but can be served on a snack separately. There should be fresh, so try not to cook it in advance, as the taste can fade, even when stored in the refrigerator.


  • 225 g (8 ounces) of Bulgarian wheat
  • 4 small branches of green onion, finely chopped
  • 1 medium cucumber, washed and cut into cubes (with peel)
  • 2 dense tomatoes, washed, with seeds removed, without peel, diced
  • 1 large green pepper, washed, with seeds removed, thinly sliced
  • 50 g (2 ounces) of parsley, finely chopped
  • 25 g (1 ounce) of dried flakes of kombu (seaweed) from a large supermarket, or 50 g (2 ounces) of finely chopped sea kale
  • 1 bunch fresh mint, finely chopped
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • 1/2 teaspoon ground thyme
  • Ground black pepper for seasoning

Cooking method

Soak the Bulgarian wheat for 30 minutes in 600 ml (1 pint) of cold water, then drain and squeeze to remove excess water. Set it aside. Soak the dried seaweed kombu (if using them) in a bowl with warm water until they swell. Mix wheat with parsley, mint and kombu (or with sea kale), then add the remaining vegetables. Mix olive oil, lemon juice and kmin. Sprinkle with black pepper to taste and mix with salad. If necessary, add a little more lemon juice.

Pepper salad "Morning dawn"

Present in this picturesque salad pepper and sesame seeds contain a lot of vitamin C, beta-carotene and selenium - antioxidants, which also strengthen the immune system. This salad is an excellent light snack, which you can prepare in advance.


  • 1 medium-sized yellow pepper
  • 1 medium-sized red pepper
  • 1 medium-sized orange pepper
  • 2 teaspoons sesame seeds
  • 3 tablespoons olive oil «extra virgin»
  • 1 1/2 tablespoons balsamic vinegar
  • A few fresh basil leaves
  • Ground black pepper

Cooking method

Wash all the peppers and rub about a third of the olive oil. Put on a baking sheet and place in the oven at 180oC (350oF) for 30-35 minutes or until until the peel begins to wrinkle, but not blacken. Take the baking tray out of the oven and place the peppers for 25 minutes in a plastic bag to make it easier to remove the peel. After cleaning the peppers, cut them in half lengthwise, remove the core and seeds, then cut along the thin slices. Mix olive oil and balsa vinegar in a small bowl and pepper black pepper. Top with sliced ​​pepper slices and mix thoroughly. Spread on a serving dish and sprinkle with sesame seeds. Decorate with basil leaves.

Tips for dinner

Boiled shrimps in ginger broth with rice noodles

Shrimp contain a lot of zinc and selenium, which strengthen the immune system. Zinc is also necessary for the healing and repair of body tissues. Carrots serve as an abundant source of beta-carotene (vitamin A), which is part of the "magnificent five" antioxidants fighting free radicals.


  • 750 ml (26 fluid ounces) of vegetable broth
  • 2 teaspoons fresh, sliced ​​ginger
  • 1 onion red onion, peeled, thinly sliced
  • 1 medium-sized leek, washed, thinly sliced
  • 1 large carrot, cleaned and sliced ​​thin slices
  • 1 teaspoon chilli butter
  • 800 g (28 ounces) of fresh, peeled shrimp
  • 50 g (2 ounces) of dry rice noodles
  • 3 teaspoons soy sauce
  • Fresh coriander leaves for garnish

Cooking method

Heat the broth with soy sauce over low heat in a saucepan with a thick bottom, then add ginger, red onion, leek and carrots. Simmer for 10 minutes. In another saucepan fry with stirring shrimp in chilli oil for 1 minute. Combine them with vegetable broth and rice noodles. Boil for 3 minutes, then spread over heated soup plates. Garnish with coriander.

Risotto with Pumpkin

Risotto is easy to prepare, and you can serve as a snack, and as a main dish. Pumpkin contains a lot of beta-carotene and vitamin C, which stimulate the immune system, and rice is rich in B vitamins, necessary for energy metabolism. Onion is famous for its natural antiseptic.


  • 1 tablespoon of olive oil
  • 25 g (1 ounce) unsalted butter
  • 100 g (4 ounces) of onion, peeled and finely chopped
  • 400 g (14 ounces) of long rice or brown rice
  • 250 ml (9 liquid ounces) of vegetable broth
  • 120 ml (4 1/2 ounces) of white dry wine
  • 250 g (9 ounces) of pumpkin, peeled, without seeds, coarsely chopped

Cooking method

Heat the cream and olive oil in a cast-iron frying pan. Fry finely chopped onion for 2-3 minutes, until transparent. Add the rice and mix thoroughly until you hear how the rice grains start to "crackle". Simultaneously, heat the vegetable broth in a saucepan and add one of its ladles to the rice, with constant stirring, so that rice does not stick to the bottom of the pan. Pour in the wine, wait until the rice is completely impregnated, then add the vegetable broth one by one in the ladle until it is completely absorbed (leave the last spoon to pour it in after the pumpkin). When the dish thickens, and the rice grains have not started to stick together, add a pumpkin to the risotto, stir well and continue to stand on the fire for another 4-5 minutes. Then remove from heat, add the last ladle and stir. Leave for 2-3 minutes, then serve in warmed plates. For taste, add a little Parmesan cheese and pepper with black pepper.

Main courses

Eggplants baked with tomatoes and basil

Eggplants are rich in beta-carotene, and tomatoes contain another carotenoid - lycopene, which is a powerful stimulant of the immune system. Eggplants well absorb olive oil, so if you do not observe the first stages of cooking this dish, it can get very fat.

This dish can be served either separately or together with a fish or a bird. You can add a little cheese to it.


  • 1 medium eggplant, sliced
  • 1 1/2 tablespoons extra virgin olive oil
  • 2 mature tomatoes of medium size, chopped
  • Ground black pepper
  • 2 tablespoons fresh basil, chopped

Cooking method

Hold the eggplant slices for a couple of 4-5 minutes. Take it out and put it on the baking tray along with half the olive oil. Dampen the eggplant slices with some more butter, then put a piece of tomato on each of them. Season with freshly ground pepper and basil. Bake under the grill in medium mode for 5-6 minutes, or until the tomatoes become soft.

Main course

Tortilla with spinach

Spinach, which contains both beta-carotene and vitamin C, has long been famous for its useful properties. Spinach is important to use in a fresh form, as these vitamins eventually break down. Potato is also a source of vitamin C, and in addition contains trace elements that strengthen the immune system (see-86). Eggs bring protein into this recipe, making this dish a perfectly balanced diet for lunch. It can be prepared in advance, keeping it in the refrigerator.


  • 450 g (16 ounces) of fresh spinach leaves
  • 340 g (12 ounces) of potatoes, diced
  • 1 medium sized bulb, brushed and thinly sliced
  • 1 tablespoon of olive oil
  • 425 ml (15 liquid ounces) of tomato paste
  • 6 chicken eggs

Cooking method

Preheat the spinach for a couple until it becomes soft. Boil potatoes in boiling water for 6-8 minutes, until some softening. Drain the water. Fry the onion with stirring in olive oil until it becomes clear, then add half the tomato paste and continue to stand on low heat for another 3-4 minutes. Break the eggs and divide their contents into two parts. Half mix with spinach in a heated frying pan for the omelet and leave over medium heat for 2-3 minutes until the mixture falls behind the bottom. Place the frying pan under the hot grill so that the top part of the omelet is slightly raised. Transfer to a serving dish. Repeat the procedure with a mixture of potatoes and eggs. Half of the tomato mixture is poured into an omelette with spinach and put on a potato scrambled egg, like a sandwich. Finally apply top of the remaining tomato mixture and serve.


Granita with peaches

Granite is a kind of sorbet without the addition of sugar. Most fruits already contain carbohydrates in abundance, so add sugar to anything. Sugar for five hours after consumption depletes some of the immune system, so excluding it from your diet, you automatically strengthen your immune system, and health in general. Peaches are rich in vitamin C and beta-carotene, and also contain a lot of fiber.


  • 4 ripe large peaches, peeled, pitted, cut in half and sliced
  • 2 tablespoons lemon or lime juice
  • 200 ml (7 liquid ounces) of water
  • 3 stars of anise
  • 1 stick of cinnamon
  • A few fresh strawberries or raspberries for decoration

Cooking method

Heat the water in a saucepan almost to a boil and turn off the heat. Soak anise and cinnamon in water for 1 hour, so that it is soaked with their scent, then remove the anise and cinnamon. Mix the slices of peaches in a mixer with 2 tablespoons of water. Add lemon juice and mix again. Place the mixture in a plastic ice cream container and freeze until hardened (4-5 hours). Take it out of the freezer and serve it on the table, decorating with fresh strawberry or raspberry berries.