All tagged Immunity

Creamy Mushroom Soup (Vegan, GF)

Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half!  It’s as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk.  The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor. 

Serves: 4-6

Prep time: 10 minutes

Cooking time: 25 minutes

What (your ingredients):

1 tablespoon avocado oil

½ yellow onion, diced

Pinch of salt

28 oz. white mushrooms, diced

1/8 teaspoon salt

½ teaspoon dried thyme

¼ cup dry white wine

3 russet potatoes, diced

3 cups vegetable broth

1 cup unsweetened nondairy milk (I used Ripple)

10 chanterelle mushrooms, roughly chopped

2 teaspoons butter (vegan)

Pinch of salt

Freshly ground pepper to taste

Optional: Drizzle of olive oil

How (your directions):

Heat avocado oil in a large saucepan over medium high heat. 

Add the diced yellow onion and a pinch of salt and sauté for 3-4 minutes, stirring frequently.

Add diced mushrooms, salt, and dried thyme.  Sauté, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.

Add white wine and stir for 30 seconds.

Add potatoes and vegetable broth.  Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.

Meanwhile, heat vegan butter in a small pan over medium heat.  Add chanterelle mushrooms and sauté for 2-3 minutes.  Season with a pinch of salt.   

Turn the stove heat off and stir in nondairy milk into the soup.  Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.

Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top.  Drizzle with good olive oil and enjoy hot!

Why (the science):  Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half!  Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.

Cucumber Lime Celery Juice

Most green juices on the market are sneakily loaded with sugar from too much fruit, fruit juice, or fruit concentrate, which can cause blood sugar spikes, inflammation, and weight gain.  This Cucumber Lime Celery Juice is made with hydrating green veggies and lime, keeping sugar content low, while providing your body with vitamin C, chlorophyll, and antioxidants to boost your immune system. 

Serves: 2

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 large cucumber

4 celery stalks, rinsed

1 lime

2 cups cold water

How (your directions):

Slice the cucumber into 4 large chunks and add to a highspeed blender. 

Chop each celery stalk into 2-3 pieces and add to the blender.

Squeeze the juice of one lime into blender.  Add 2 cups of cold water.

Blend on high for 1 minute. 

Place a nut milk bag into a pitcher.  Pour cucumber lime celery juice through the nut milk bag, and squeeze the bag until all the juice is in the pitcher and only the pulp remains in the nut milk bag.

Enjoy immediately or store in fridge for a day to be enjoyed later!

Why (the science):  Green juices do not contain fiber, healthy fats, or protein- so don’t replace meals with them.  However, this green juice provides an additional way to hydrate and helps you get more antioxidants in your body between balanced meals!

 

Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese | GF |

Who doesn’t want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner!  This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied.  Make once, enjoy all week!  The perfect simple meal prep recipe 😊

Serves: 6

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

1 cup quinoa

2 cups water

3 tablespoons orange juice (juice from 1 blood orange)

1 ½ tablespoons olive oil

1/8 teaspoon salt

1 lb. strawberries

20 fresh mint leaves

2 oz. goat cheese

Walnuts to serve

How (your directions):

Add 1 cup quinoa and 2 cups water to a large sauté pan.  Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.

Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl.  Whisk and set aside.

Slice strawberries and chiffonade the mint.  Add to bowl with the vinaigrette.

When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.

Fluff the quinoa with a fork, then add to the bowl.  Stir to combine.

Place in refrigerator for a few minutes to cool.  Once cooled, crumble the goat cheese into the quinoa salad.

Serve room temperature or cold, and top with walnuts.

Enjoy for lunch or dinner (or even breakfast!) throughout the week.

Why (the science):  Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!

Strawberry Chia Seed Pudding Parfait

Chia seed pudding is an excellent meal prep recipe, as it lasts in the fridge for 5 days!  The Strawberry Sauce is delicious layered with the chia seed pudding, and can also be stirred into yogurt (or poured over ice cream (shh I won’t tell!). Cheers to a breakfast that you can make in advance, grab and go, enjoy as a dessert, or devour as a midafternoon snack 😊

Serves: 4

Prep time: 10 minutes (+ soaking overnight)

Cooking time: 0 minutes

What (your ingredients):

Chia Seed Pudding:

½ cup chia seeds

2 cups almond milk

1 teaspoon vanilla extract

1 tablespoon maple syrup

Strawberry Sauce:

8 oz. strawberries

1 tablespoon maple syrup

Zest of 1 lemon

Juice of ½ lemon

How (your directions):

In a large bowl, add chia seeds, almond milk, vanilla, and 1 tablespoon maple syrup.  Whisk immediately, then allow to sit 5 minutes.

Whisk chia mixture once more, then cover and refrigerate overnight.

To make the strawberry sauce, simply add all ingredients to a blender and blend until smooth, about 30 seconds.

To assemble, create layers of chia pudding and strawberry sauce.  Garnish with additional sliced strawberries.

Why (the science):  Chia seeds are incredibly high in fiber and omega-3 fatty acids, so they’re great for both digestion and heart health.

Carrot Ginger Apple Juice

Carrot Ginger Apple Juice is made in a high-speed blender and whips up in less than 5 minutes!  This is an easy way to get extra vitamins and antioxidants to boost your immune system and provide you with glowing, firm skin.  Because it’s made in a blender, you can decide how much pulp you remove- the more pulp, the more fiber, which is great for healthy digestion!

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups cold water

2 large carrots

1 large honeycrisp apple

1-inch knob fresh ginger

½ lemon

How (your directions):

Fill a high-speed blender with the cold water.

Large chop carrots and apple into quarters.  Add to blender.

Peel fresh ginger and add to blender. 

Blend on high for 1-2 minutes, until smooth.

Place a sieve over a glass measuring cup and strain the juice.  Using a spatula, press the pulp against in the sieve to strain out any extra liquid.

Squeeze lemon juice into carrot ginger apple juice and stir.

Pour into glasses and enjoy immediately!

Why (the science):  It can be hard to get enough veggies in your diet but making your own juices at home without an expensive juicer is a way to get extra nutrients into your body, helping you to feel hydrated and nourished!