Need a Recipe Reset? Here Are Some Immune-Boosting Recipes!

Fuel Your Defences: Everyday Recipes to Support Immunity

Written By: Roxane Shymkiw

This month, at No Shoes Nutrition, we’ve been diving into ways to strengthen and support our immune system as colds and flus start to circulate. The resiliency of our immune system is impacted by many factors, including what we eat, our daily lifestyle, and even our emotional state. Nutrient-rich foods provide the building blocks for a strong immune system, but factors like chronic stress, poor sleep, and a sedentary lifestyle can weaken the immune system over time.  By fueling our bodies with nutrient-rich foods, our immune cells and gut bacteria get what they need to do their job well. Although no single nutrient or food will keep us healthy all the time, having the right balance of nutrients, along with healthy habits, can help us stay strong and better equipped to handle whatever colds and viruses are going around.

While it’s simple to grab an orange, top Greek yogurt with nuts and berries, or snack on hummus with carrot sticks, here are a few more ways to fuel your days with immune-boosting nutrients.

Tropical Green Smoothie

Serves 1

Smoothies are a quick and easy way to get a boost of immune-supporting nutrients. Packed with vitamin C, oranges, mangoes, pineapples, and spinach help to strengthen the immune system’s ability to fight off infections. Spices like ginger and turmeric can lower inflammation and oxidative stress, while the probiotics in Greek yogurt and kefir support gut health (70% of our immune cells live in our gut!). Including seeds in your smoothies, such as hemp and sunflower, adds a great source of micronutrients like magnesium, zinc, vitamin E, and selenium, all of which are essential for immune function.

Ingredients

• 1 cup coconut kefir

• ½ cup Greek yogurt

• ½ cup frozen mango chunks

• ½ cup frozen pineapple pieces.

• ½ orange, peeled and diced

• ½ medium-sized banana

• 1 cup of spinach

• ½ tsp freshly grated ginger

• ¼ tsp turmeric + a pinch of black pepper

• 2 tbsp hemp seeds

• 2 tbsp sunflower seeds

Directions

1. Add all of the ingredients to a blender and blend until smooth and creamy.

2. Pour into a glass and enjoy!

Salmon with Miso Coconut Sauce, Mashed Butternut Squash and Broccolini

Serves: 4

Fatty fish, like salmon, are high in vitamin D and omega-3 fatty acids, which strengthen and promote the body’s immune response and help to regulate inflammation. Garlic and ginger offer powerful antimicrobial and anti-inflammatory support. Beta carotene in the butternut squash strengthens the immune system by protecting cells from free radical damage and, after being converted to vitamin A, supports healthy skin, eyes, and mucous membranes, which are the body’s first line of defence. Fermented foods, like miso, contain probiotics that contribute to a healthy gut microbiome.

Ingredients for the salmon

• 1 1/2 lb wild salmon fillets

• Extra virgin olive oil (EVOO) for drizzling.

• Zest of 1 lime

• Salt, pepper, and chili flakes

Ingredients for the coconut sauce

• 1 cup coconut milk

• 1 tbsp minced ginger

• Juice of 1/2 lime

• 2 cloves minced garlic

• 2 tsp soy sauce or tamari

• 2 tsp white miso paste

Ingredients for butternut squash mash

• 1 medium-sized butternut squash

• 2 tbsp coconut oil

• A few sprigs of fresh thyme

• Himalayan salt and pepper

Ingredients for broccolini

• 1 bunch of broccolini

• EVOO

• 3 garlic cloves, sliced

• 2 Tbsp water

Directions:

1. Preheat the oven to 400°F. Line two baking trays with parchment paper.

2. Cut the butternut squash in half, lengthwise. Scoop out the seeds, brush the cut sides with coconut oil, and sprinkle with salt, pepper, and thyme.

3. Place cut side up on one baking tray and bake in the oven for approximately 45 minutes. The squash is ready when a knife can be easily inserted into the flesh.

Prep the salmon:

1. While the squash is baking, prep the salmon and coconut sauce. 

2. Place the salmon, skin side down, on the other lined baking tray and drizzle with EVOO, salt, pepper, lime zest, and chili flakes. Set aside.

Prep the sauce:

1. Whisk the coconut milk, ginger, garlic, soy sauce, and lime juice together in a small saucepan. Place over medium-low heat and simmer uncovered until it starts to thicken (about 10 minutes).

2. Take off the heat and whisk in the miso paste and cilantro. Cover and keep warm.

Bake the salmon:

1. When the butternut squash is ready, remove it from the oven and put the salmon in. Bake for 10-15 minutes (depending on the thickness of the fillets) until the salmon is opaque and flaky when a fork is inserted.

2. Cover the squash to keep it warm while the salmon bakes.

Cook the broccolini:

1. While the salmon bakes, warm a little EVOO in a sauté pan with the sliced garlic.

2. When the oil is warm and the garlic starts to sizzle, add the broccolini and cook for 2 minutes. Add the water, cover, and reduce the heat. Cook for an additional 3-5 minutes until the broccolini is crisp-tender and bright green.

3. Season to taste.

Putting it all together:

1. Scoop the flesh of the butternut squash into a large bowl, mash, and adjust for seasoning.

2. Serve the salmon with the butternut squash mash, broccolini, and the coconut sauce drizzled over the salmon.

Supporting your immune system doesn’t have to be complicated, and it can start right in your kitchen. By adding more nutrient-rich, whole foods to your meals, you’re giving your immune system the tools that it needs to stay strong, energized, and resilient. So the next time you feel a bit run-down or are trying to ward off the sniffles, blend up a vibrant smoothie, warm soup, or colourful meal and support your body from the inside out. It’s a small act of self-care that can have a big impact on your health.

Do you catch every bug going around, or does it take a long time to shake a flu? Are you ready to give your immune system a little extra love and support? Reach out! At No Shoes Nutrition, we’re here to show you how simple, delicious, and nutritious eating can help you boost your immunity, recover faster, and feel your best all season long. Book a free consultation at www.noshoesnutrition.com to begin building your personalized strategies for long-term health and wellness.

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References

Dietary supplements for immune function and infectious diseases. National Institutes of Health 2025. https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

Calder PC, Carr AC, Gombart AF, Eggersdorfer M. Optimal nutritional status for a well-functioning immune system is an important factor to protect against viral infections. Nutrients. 2020 Apr 23;12(4):1181. DOI: 10.3390/nu12041181