Eat good healthy immune foods to promote a healthy immune system. An immune system that will combat disease and fight infection. Try our immune food recipes and feed your immune system properly
Immune Foods – How to feed your immune system.
Foods that supports your immune systems health are essential and good immune food recipes should include ingredients that provide slow releasing energy, but should also offer a proper balance of nutrients, that do not upset your immune system balance.
To maintain balanced immunity you should be eating a rich variety of immune foods.
Try our featured recipe below and be sure to try other recipes in our digestive food and heart food sections.
Butternut Squash Risotto Recipe …
Excellent immune foods full of slow releasing energy. Fill me up.
Risottos are easy to make, and can make a nutritious tasty side dish or a complete meal.
Butternut Squash contains a rich source of beta-carotene and vitamin C for boosting the immune system. It is rich in Calcium, Magnesium, Phosphorus, Potassium, Beta-carotene and Vitamin C.
Squash is highly alkaline and it relieves acidosis of the liver and blood. Eat the seeds to expel roundworms and tapeworms.
Onions are known to be naturally antiviral and antibacterial.
Rice is packed with B-vitamins for energy production. It is rich in, iodine, selenium, vitamin E, Tryptophan (amino acid) and potassium.Rice is also an excellent source of protein for vegetarians.
Ingredients … You will need
- 1 tablespoon of olive oil
- 3 large knobs of butter
- 1 large onion, peeled and finely chopped
- 400gm (14oz) of Arborio risotto rice or wholegrain brown rice
- 1 ltr of vegetable stock
- About 15 sage leaves, chopped
- 2 glasses of dry white wine
- 1 whole butternut squash, unpeeled and cut into 6 to 8 wedges
Preparation and Cooking
- Start by cutting the butternut squash into 6-8 wedges, remove the seeds and place the wedges in a roasting tray.
- Crush or chop the garlic and add a generous glug of olive oil, half the sage leaves, sea salt and pepper. Tip into the tray and rub over the butternut squash with your hands. Roast in the oven for 40-50 minutes until soft and golden.
- Once the squash has cooked, cool slightly, then scrape the soft flesh away from the skin into a bowl. Lightly mash with a fork or potato masher until it is fairly chunky in texture. Scrape any sticky juices left in the roasting tray into the bowl. Cover and keep warm while making the risotto.
- Heat the butter and oil in a heavy-based frying pan. Sauté the chopped onion for approximately 2-3 minutes, until transparent. Add the rice and stir until it is coated with the butter, onion and oil mixture, or until you hear the rice start to ‘click’.
- Meanwhile, heat the vegetable stock in another pan then add a ladle of it to the rice, stirring continuously to ensure that the rice doesn’t stick to the bottom of the pan.
- Pour in the wine and allow the rice to absorb it fully, before continuing to add the vegetable stock a ladle at a time, until it is all absorbed (reserve one ladle to be added after the Butternut squash).
- When thick and creamy and the rice is still al dente, stir the squash into the risotto, allowing it to cook and break down slightly. This should take approximately 4-5 minutes.
- Turn off the heat, stir in the last ladle of stock and seasoning to taste. Cover with a lid and allow to stand for 2-3 minutes to give the risotto an even creamier texture, and then serve in warm flat soup or pasta bowls. Add a little fresh parmesan cheese and plenty of ground black pepper.
The Right Immune Foods for Your Immune System
If your diet does not provide you with all your nutritional needs, If you don’t eat vegetables or prefer white bread over whole grains, take a daily multivitamin and mineral supplement for additional health benefits.
Although there is minimal beneficial effects on the immune system, taking large doses of just one vitamin will unbalance your immune system, and the multivitamin is a better choice.