[Spring Immunity Boosting Recipes Series] Immune-boosting recipes for spring

  Spring is here, let’s boost your immunity!

Hello! Spring is a beautiful time of year — flowers bloom, days grow longer, and sunshine lifts our spirits.
But with the changing weather and fluctuating temperatures, our immune systems can take a hit. Seasonal allergies, spring colds, and fatigue are common struggles during this time.

As someone who loves home cooking and natural wellness, I’ve found that the best way to strengthen our immunity starts right in the kitchen.
Today, I’ll share my favorite springtime immune-boosting recipes, packed with seasonal ingredients and simple enough to make at home.

Let’s nourish our bodies and enjoy a vibrant, healthy spring!

1. Garlic and spring onion soup - A natural defense
Garlic is nature’s antibiotic, loaded with allicin, which helps fight viruses and bacteria.

Ingredients:

• 5 cloves garlic, thinly sliced

• 1 bunch spring onions, chopped

• 1 liter vegetable broth

• Salt and pepper to taste

• Olive oil

Preparation:

1. Sauté garlic and spring onions in olive oil until fragrant.

2. Pour in vegetable broth and bring to a gentle boil.

3. Season with salt and pepper. Simmer for 10–15 minutes.

Benefits:

• Boosts white blood cell activity

• Supports respiratory health

• Warms the body on cool spring days

Tip: Add a dash of lemon juice for extra vitamin C and flavor!

2. Broccoli and salmon stir-fry - Omega-3 power
Broccoli is rich in antioxidants, while salmon provides inflammation-fighting omega-3s.

Ingredients:

• 200g salmon, cut into bite-sized pieces

• 1 head broccoli, cut into florets

• 2 cloves garlic, minced

• 2 tbsp soy sauce

• 1 tbsp olive oil

• Lemon wedges for serving

Preparation:

1. Steam broccoli for 2–3 minutes until bright green.

2. Sauté garlic in olive oil, then add salmon pieces.

3. Add steamed broccoli and soy sauce, stir-fry for 3–4 minutes.

4. Serve with lemon wedges.

Benefits:

• Rich in omega-3 fatty acids

• High in vitamin C

• Easy and quick to prepare

This colorful dish is not only immune-boosting but also a visual treat for your table!

3. Blueberry yogurt bowl - Antioxidant delight
Berries are small but mighty when it comes to immune health.

Ingredients:

• 1 cup plain yogurt

• ½ cup fresh blueberries

• A handful of mixed nuts

• 1 tbsp honey

Preparation:

1. Spoon yogurt into a bowl.

2. Top with blueberries, nuts, and drizzle with honey.

Benefits:

• High in vitamin C and antioxidants

• Supports gut health with probiotics

• A refreshing spring breakfast or snack

I loves to have this as a mid-morning snack. It’s quick, energizing, and delicious!

4. Ginger and lemon tea - Soothing and protective
A warm cup of ginger lemon tea is perfect for boosting immunity and easing seasonal allergies.

Ingredients:

• 1 thumb-sized piece of fresh ginger, sliced

• Juice of ½ lemon

• 1 tbsp honey

• 2 cups hot water

Preparation:

1. Steep ginger slices in hot water for 10 minutes.

2. Add lemon juice and honey before drinking.

Benefits:

• Anti-inflammatory properties

• Soothes sore throats

• Rich in vitamin C

I always keeps ginger and lemon in the kitchen for an instant immune boost!

5. Dandelion greens salad - Detox and fortify
Dandelion greens are a lesser-known but powerful spring superfood.

Ingredients:

• 2 cups fresh dandelion greens

• Cherry tomatoes, halved

• ¼ cup walnuts

• Olive oil and balsamic vinegar dressing

Preparation:

1. Rinse dandelion greens thoroughly.

2. Toss with tomatoes, walnuts, and your favorite dressing.

Benefits:

• Supports liver detoxification

• Rich in vitamins A, C, and K

• Helps cleanse the body after winter

6. Fuel your body with seasonal goodness

Spring is the perfect time to reset and recharge your body.
By incorporating these immune-boosting recipes into your daily meals, you’re not only enjoying delicious food but also strengthening your body’s natural defenses.

Remember, health starts in the kitchen. Make these simple, wholesome recipes a part of your routine, and welcome spring with energy and vitality!

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