Recipes To Support Your Immune System

Written by Dr. Daria Schaff ND 

Supporting a healthy immune system doesn’t have to be complicated…some of my favourite ways to do it start with simple, warming, nutrient-rich foods. I’ve put together three cozy recipes that are perfect for this time of year: a Turmeric Ginger Latte, Nourishing Slow Cooked Bone Broth, and Pumpkin Steel Cut Oats. Delicious, comforting, and full of ingredients your body will appreciate as we head into the cooler months!

Turmeric Ginger Latte

Ingredients

• 2 ½ cups unsweetened almond or coconut milk (a combination is great)

• 1/2 teaspoon ground ginger

• 1 ½ teaspoon dried turmeric 

• dash of black pepper (to increase absorption)

• 1 tablespoon organic coconut oil (increases absorption)

• 1 scoop collagen (optional for additional protein)

• 1/2 teaspoon cinnamon more for for garnish

• 1 Tablespoon raw honey or maple syrup, (optional)

Instructions

• Add all ingredients to a stainless steel pot and whisk to combine.

• Warm on a low-medium heat until heated to your desired level of hotness.

• Remove from heat and pour into a blender to get a latte consistency. Alternately use an electric milk frother.

• Taste and add sweetener if desired.

• Pour into 2 mugs, sprinkle with cinnamon.

• Enjoy your golden turmeric latte.

Nourishing Fall Breakfast - Pumpkin Steel Cut Oats 

Recipe taken from: https://www.lifeinpleasantville.com/perfect-fall-breakfast-warm-pumpkin-porridge/#wprm-recipe-container-24584

Ingredients

• 1 cup steel-cut oats

• 1 cup pure pumpkin puree not pie filling

• 1 1/2 tsp pumpkin spice mix

• 2 - 3 tsp coconut sugar brown sugar may substitute

• 3 cups water

• 1/4 tsp salt

• a dash of ground cloves optional, and if not contained in the pumpkin spice

Instructions

1. In a large bowl that fits into the liner of your slow cooker, combine all of the ingredients and mix well.

2. Set the bowl inside of the slow cooker, and fill the liner with water to halfway up the side of the bowl.

3. Cover and bake the oatmeal on low overnight, 6-8 hours.

4. Finish seasoning to taste with additional sugar and pumpkin spice mix, if desired.

5. Serve topped with pumpkin seeds, milk, honey and fruit.

 

 

Nourishing Slow Cooked Bone Broth- 

This recipe is taken from: https://www.hwcmagazine.com/recipe/nourishing-slow-simmered-beef-bone-broth/

Ingredients

• 3-4 pounds beef bones (organic grass fed cows) bones and cuts of meat high in collagen, like marrow, knuckles, and feet.

• 1 tablespoon olive oil

• 2 carrots sliced thick

• 3 stalks celery sliced thick

• 2 yellow onions peeled and chopped

• water enough to cover bones

• 2 tablespoon apple cider vinegar

• optional items few peppercorns, herbs, spices (only if you wish)

Instructions

• Preheat oven to 400 degrees F/ 200 degrees C.

• Place beef bones on a lined baking tray. Brush beef bones, both sides with olive oil and roast for 1 hour.

• Place your carrots, celery, onions, roasted beef bones, water to cover beef bones and apple cider into your crock pot.

• Place crock pot on low heat and slowly simmer for at least 12-48 hours to let the flavors develop.

• Once the broth is finished cooking remove the beef bones and vegetables and strain the broth through a strainer lined with either cheesecloth (or medical gauze bandage if you cannot find cheesecloth)

• Allow your nourishing slow simmered beef bone broth to cool. Place beef bone broth in glass container but leave room at the top if you plan to freeze them later (glass will break in freezer if the liquid does not have room to expand when frozen).

• Place in the refrigerator. The broth will turn into a beef broth gelatin-jello and the fat will solidify on top.

• Skim fat off top of beef bone broth with spoon.

• Heat your beef broth gently on top of the stove and enjoy either in a mug with a little salt or use in your favorite soups and other recipes!

• Beef bone broth can be stored in the refrigerator for up to 3 days or can be frozen for up to 3 months.