Did you know that what you eat has more to do with a healthy immune system than most people realise? In fact, a healthy diet is the number one way we can support a healthy immune system! So when the July and August winds ramp up here in Brisbane – be sure to incorporate some immune boosting recipes into your weekly meals! Here are 7 dietitian-approved recipes that we love because they not only contain key nutrients for greater immunity, but support optimal gut health – the other lesser known key factor in good immune health. And best of all – they are ready in a flash, so you don’t have to sacrifice time or taste!
1. Grilled Chicken with Immunity-Boosting Spices
Protein is important for gut health and immune function, and chicken is a great lean protein. When flavoured with a range of immunity-boosting spices, this chicken’s immunity-boosting power is supercharged. Herbs and spices are key ingredients of a Mediterranean diet. They not only taste great, but research shows that many spices are rich sources of antioxidants, working to help reduce inflammation and support the immune system. This recipe from Eat Well Enjoy Life is heavily coated in delicious spices and can be served either hot with some delicious lightly cooked vegetables, or cooled and served with a salad.
2. Spicy Chickpea, Tomato and Quinoa Soup
This hearty soup is packed with colourful vegetables, chickpeas, quinoa and aromatic herbs, providing a variety of nutrients that support normal immune function. Chickpeas and quinoa supply plant-based protein, zinc and fibre to help nourish both your immune system and your gut microbiome, while tomatoes, capsicum and garlic provide vitamin C, antioxidants and beneficial plant compounds. Finished with extra virgin olive oil and fresh herbs, this Mediterranean-inspired soup is a nourishing meal that supports immune health and overall wellbeing.
3. One-Pan Mediterranean Fish with Artichoke Hearts and Olives
This Mediterranean-inspired haddock dish provides quality protein, healthy fats, antioxidants and gut-friendly fibre from ingredients like fish, olive oil, garlic, tomatoes and artichokes. Together, these nutrients help support normal immune function while nourishing the gut microbiome which is an important part of your body’s natural defence system.
4. Stuffed Capsicums with Cauliflower Rice
These stuffed capsicum (peppers) combine lean protein with colourful vegetables to provide vitamin C, zinc, selenium and fibre. These nutrients help support normal immune function. Using cauliflower rice also adds extra vegetables and gut-friendly fibre, making this a balanced meal that supports overall immune and gut health.
5. Ginger, Chicken and Vegetable Soup
Chicken soup is not only good for the soul – it’s good for the immune system! Developed by an Accredited Practising Dietitian (APD), this nourishing chicken and vegetable soup recipe provides the protein, vitamins, minerals and antioxidants your immune system needs to function at its best. Broccoli, leafy greens and fresh herbs contribute vitamin C and other antioxidants. Ginger, garlic and chilli add flavour along with beneficial plant compounds, and the combination of vegetables and rice noodles creates a comforting, balanced meal.
6. Salmon with Herb, Walnut and Chilli Salsa
This Mediterranean-inspired salmon dish provides high-quality protein, heart-healthy omega-3 fats and a wide variety of antioxidant-rich herbs, making it an excellent choice for supporting normal immune function. Salmon supplies protein, selenium and vitamin D, while walnuts, extra virgin olive oil, fresh herbs and lemon contribute healthy fats, antioxidants and beneficial plant compounds. Together, these ingredients help nourish your immune system, reduce inflammation and support a healthy gut microbiome as part of a balanced diet.
Salmon with Herb, Walnut and Chilli Salsa
This dish also goes beautifully with our Greek Roasted Vegetables – see recipe below.
7. Greek Roasted Vegetables
A variety of vegetables promotes healthy gut and immune function. This recipe gives you a rainbow of colours, flavours and nutrients and is a wonderful immune-boosting anti-inflammatory recipe. Featured in our plant-based Mediterranean cookbook Lathera.
Greek roasted vegetables (briam) recipe
Serves 6
Ingredients:
- 1 large eggplant
- 125ml Extra Virgin Olive Oil
- 1 large onion
- 3 cloves of garlic
- 500g large potatoes
- 300g sweet potato
- 6 medium tomatoes
- 12 cherry tomatoes
- 5 zucchinis
- 300g tomato passata
- 1 tsp vegetable stock powder, salt reduced
- 1 tsp oregano
- ½ bunch of fresh parsley or 1 tbsp dried parsley
Method:
- Preheat the oven to 220°C.
- Halve the eggplant lengthways and slice thickly.
- Add 1 tbsp olive oil into a non-stick pan over a medium heat and cook the eggplant in batches for 5 minutes,
or until softened and golden. Add a little more oil if needed. Transfer the eggplant to a bowl and cover. - Peel and slice the onion and garlic. Add the onion and garlic to the empty pan, with a little more oil if necessary, and sauté for 5 minutes, or until softened. Transfer to the bowl with the eggplant.
- Slice the potatoes, sweet potato, tomatoes and zucchinis into approximately 1cm thickness.
- Add the potato, all the tomatoes, zucchinis, passata, vegetable stock powder and 200ml water to the bowl. Sprinkle with the oregano and parsley. Season with black pepper to taste.
- Combine all ingredients and transfer to a large ovenproof dish. Drizzle with any remaining oil.
- Bake for 30 minutes, then turn the oven down to 200°C. Bake for another 30 minutes, or until the top has browned and vegetables are tender.
More plants = more immune boosting recipes!
To get in more anti-inflammatory and immune boosting foods, it pays to have an army of vegetable ideas in your toolkit. Whether you’re vego, vegan, flexitarian or just want something yummy beside your protein – we’ve got you! Be sure to grab your ebook copy of our latest plant-based Mediterranean diet cookbook Lathera. You never knew plant-based foods could taste so good while being so good for you!
DISCLAIMER:
The content in this article is not intended as medical advice. It is also of a general nature and is not tailored to your individual circumstances. If you are experiencing immune health issues a 1:1 consultation is always the best approach. Please contact our clinic to discuss your unique situation and our tailored and individualised approach to immune health.
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