Foods to Strengthen your Immune System

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As we approach the colder months, it’s important to remember that our body’s needs shift during the seasonal changes. 

According to Ayurveda, temperature changes can have a weakening effect on our body and we become susceptible to infections and respiratory problems. It’s vital to nourish and nurture your body as we approach the colder months. 

Although there are many wellness strategies to help with this, one of the most effective ways to strengthen your immune system is to eat warm, nourishing foods rich in Vitamin C, Vitamin E, Iron, and Zinc. 

Need somewhere to start to give your body some needed nourishment? We’ve got you covered with this filling and nutrient-rich warm kale salad.

Warm Kale Salad

Fall and winter are peak seasons for kale, one of our favorite immunity-boosting greens, and this easy, warm salad is a great showcase for it. The recipe is flexible, so feel free to play around with it and make it your own! You can add meat for a boost of protein. 

Ingredients

  • 1 white onion, sliced

  • 2 large golden beets, cubed (leave skin on)

  • 1 medium sweet potato, cubed (leave skin on) - should yield 2 cups of cubes

  • 1 acorn squash, cut in half, seeds removed (reserve!), peeled with a vegetable peeler and cubed

  • 2 teaspoons grape seed oil

  • ½ teaspoon ground cinnamon

  • salt and pepper, to taste

  • 1 large head kale, chopped

Garlic Maple Dressing

  • 4 teaspoon apple cider raw vinegar

  • 2 teaspoon maple syrup

  • 1½ teaspoon Dijon mustard

  • 3 small cloves garlic, minced

Instructions

  • Preheat your oven to 400F and set aside a baking sheet. 

  • Drop sliced onion, beets, sweet potato, squash, oil, cinnamon, salt and pepper on a baking sheet. Toss with hands until everything is coated. Give a good shake of salt and pepper and place in the oven.

  • Roast for 30-35 minutes, rotating halfway through.

  • When the veggies are about 2 minutes away from completion, remove from the oven, place the chopped kale on top. Return back to the oven.

  • Meanwhile, combine dressing ingredients in a small bowl. Set aside.

  • Remove the squash guts from the seeds. Place them in a frying pan with a dash of salt and pepper. Heat on medium-low heat. Roast until golden, stirring often.

  • When veggies are done, transfer to a bowl, add dressing, prunes and toasted squash seeds. Serve it up!

Shelby Autrey