Recipe: Immune Boosting Superfood Salad
Updated: May 1
Health begins with what we put into our body! Right now everyone is focused on boosting immunity to stay healthy, and no better way to do that than with natural, whole foods. Supplementation is great, but don't forget that is meant to 'supplement' a balanced diet. Our immune systems need to be strong and properly fueled to fight off diseases and infections.
This "superfood salad" contains a variety of immune boosting plant foods with Vitamin C, antioxidants, and various other vitamins and minerals to help maintain optimal health. The combination of these foods is more powerful than eating them alone.
Brussels Sprouts - extremely high in Vitamin C and Zinc, which are two of the most important nutrients for immune health.
Asparagus- high in Vitamin C, Vitamin E, potassium, folate and iron. The fiber is a natural prebiotic, Glutathione is anti-inflammatory, and the combination of vitamins and minerals helps to fight infection.
Red cabbage- provides the body with high amounts of antioxidants such as Vitamin C and carotenoids, as well as many protective plant compounds that can even block cancer causing chemicals.
Shiitake Mushroom- these mushrooms are known to support immune function thanks to polysaccharides, and all of the enzymes, vitamins and minerals they provide the body.
Poblano Pepper- these chili peppers contain high amounts of Vitamin C, capsaicin, and carotenoids, which all combine to be a powerhouse for the immune system.
Red Onion- another antibacterial and anti-inflammatory vegetable that is high in Vitamin C.
Oregano- high in antibacterial properties, as well as antioxidants to help fight damage from free radicals in the body, and even more effective when combined with other high-antioxidant foods.
Red Kidney Beans - high in folate, iron, copper, potassium, Zinc and Vitamin K1. Also a good source of fiber and other plant compounds like antioxidants.
Apple Cider Vinegar- this is the most powerful vinegar that when raw, has properties to kill harmful bacteria and lower blood sugar levels.
Garlic: High in Vitamin C, garlic is also a natural antibiotic, antiviral, and antifungal.
Turmeric- this root is a great antioxidant with anti-inflammatory properties; it can even increase the antioxidant capacity of the body by stimulating your body's own antioxidant enzymes.
Extra Virgin Olive Oil- contains high levels of healthy monounsaturated fatty acids, antioxidants, Vitamin E, and Vitamin K. This makes evoo a great cooking oil option for decreased inflammation, supported immune health, and improved heart health.
1 small bag of Brussels Sprouts (approximately 8 oz)
1 lb of Asparagus
1/2 small Red cabbage
Small 5 oz. container Shiitake mushrooms
1 Poblano pepper
1/2 medium red onion
2 tsp fresh oregano
1 can (15.5 oz.) drained organic red kidney beans
1/4 Cup extra Virgin olive oil
1/8 Cup Organic Raw Apple Cider Vinegar
1 large garlic head
1/4 tsp. Turmeric
1/2 tsp organic sea salt
(Note: the vegetables are roasted separately because the roasting time varies. Vegetables are minimally roasted to preserve nutrients but add a touch of flavor.)
Preheat oven to 400F.
Cut brussels sprouts into small pieces and sprinkle with olive oil, turmeric and sea salt. Lightly roast at 400F until slightly tender, approximately 10 minutes. Remove and add to a large bowl.
Sprinkle asparagus with olive oil, turmeric and sea salt. Lightly roast at 400F for roughly 5 minutes, or until a crisp tender. Cut small (about 1 inch) and add to bowl.
Slice red cabbage thin, think like a coleslaw consistency. Very lightly roast at 400F just for 1-2 minutes to add crunch and flavor. Add to bowl.
Pan grill the shiitake mushroom caps until lightly browned. Slice thin, then add to the bowl.
Roast poblano pepper whole at 400F for 20 min (turn to char all sides). Then put in a covered pan to help peel skin off. Chop small and then add to bowl.
Dice the red onion and add to bowl.
Add chopped oregano leaves to the bowl.
Drain the red kidney beans and add to bowl.
Start the dressing by combining extra virgin olive oil and raw apple cider vinegar in another, smaller bowl.
Mince the garlic and add to oil and vinegar.
Add organic sea salt and turmeric.
Mix the dressing into the salad, and enjoy!
Stay healthy, friends! :)