Three Easy Immune-Supporting Recipes
1. Elderberry Glow Smoothie Bowl
A refreshing, colorful bowl that tastes like dessert but fuels your body with antioxidant goodness.
What You Need:
- 1 cup frozen mixed berries
- 1 teaspoon elderberry powder
- ½ cup plain Greek yogurt
- ¼ cup rolled oats
- ½ banana
- Splash of almond milk (or milk of your choice)
- Toppings: sliced fruit, chia seeds, or crushed almonds
How to Make It:
Blend all ingredients until creamy and smooth. Pour into a bowl and add your favorite toppings. Serve chilled for breakfast, brunch, or as a light dessert after your Thanksgiving meal.
How It Supports Immune Health:
Elderberry is well-known for its natural antioxidant compounds called anthocyanins. These plant nutrients help the body manage oxidative stress, one of the key factors that can affect immune balance. Combined with vitamin C-rich berries and protein from yogurt, this bowl offers a gentle, tasty way to support your immune system while starting your day on a bright note.
2. Zinc + Quercetin Power Salad
This crisp, colorful salad adds a fresh bite to your Thanksgiving spread and it delivers powerful immune nutrients in every forkful.
What You Need:
- 2 cups chopped kale or baby spinach
- 1 apple, thinly sliced (a natural source of quercetin)
- ¼ cup toasted pumpkin seeds (a natural source of zinc)
- ¼ cup chickpeas (optional for extra protein)
- 1 tablespoon olive oil
- 1 teaspoon honey
- Juice of half a lemon
- A few slices of red onion (a natural source of quercetin)
How to Make It:
Toss the greens, apple slices, chickpeas, and onions in a large bowl. In a small jar, mix olive oil, honey, and lemon juice. Pour over the salad, add pumpkin seeds, and toss well. Chill for 15–20 minutes before serving for a crisp, refreshing texture.
How It Supports Immune Health:
Zinc is a key mineral that helps immune cells work efficiently. It also supports tissue repair and overall wellness during busy times. Quercetin, a natural plant compound found in apples and onions, acts as an antioxidant and helps the body manage everyday stress. When combined, zinc and quercetin make a great duo to support immune balance, all through real, whole foods. This salad adds a light, nourishing element to your table, balancing the richness of traditional Thanksgiving dishes.
3. Vitamin D3-Roasted Veggie Bowl
Warm, comforting, and colorful, this dish brings together roasted vegetables and vitamin D3-rich ingredients to support your wellness during cooler months.
What You Need:
- 1 cup chopped sweet potatoes
- 1 cup sliced mushrooms (look for vitamin D-fortified varieties if available)
- 1 carrot, cut into chunks
- 1 small piece of salmon (optional for extra vitamin D3 and omega-3s)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh lemon juice
How to Make It:
Preheat your oven to 400°F. Toss vegetables and salmon in olive oil, garlic powder, salt, and pepper. Spread on a baking tray and roast for 25–30 minutes, until golden and tender. Drizzle with lemon juice before serving.
How It Supports Immune Health:
Vitamin D3 plays a vital role in immune regulation and helps your body respond to everyday challenges. Because many people get less sunlight in fall and winter, adding vitamin D3-rich foods can help healthy levels. Combined with antioxidant-rich veggies, this recipe brings warmth, nutrition, and immune support to your holiday plate.
A Little Extra Support Beyond the Table
Good nutrition starts in the kitchen, but it doesn’t end there. Even with the best diet, it can be hard to get enough of every immune-supporting nutrient every day, especially during busy or low-sunlight months.
That’s where targeted supplements can help fill the gap.
- Elderberry capsules provide consistent antioxidant support without relying on seasonal fruit.
- Zinc + Quercetin formulas combine two nutrients that work together to support normal immune balance.
- Vitamin D3 + K2 supplements help optimal vitamin D levels, supporting immune function and bone health year-round.
Always consult your healthcare provider before adding new supplements to your daily routine.
Final Takeaway
Thanksgiving is a time to share good food and gratitude, and with a few mindful choices, it can also be a time to care for your health.
By adding colorful, nutrient-rich recipes like the Elderberry Glow Smoothie Bowl, Zinc + Quercetin Power Salad, and Vitamin D3-Roasted Veggie Bowl, you can enjoy the flavors you love while giving your immune system gentle, everyday support.
This holiday season, celebrate wellness with every bite and carry that habit forward into the months ahead.
FAQs
1. Can I make these recipes ahead of time?
Yes. You can prepare the smoothie bowl base and salad dressing a day early, and roast vegetables in advance for easy reheating.
2. Are elderberry, zinc, and vitamin D3 safe to take together?
Yes, when used as directed. These nutrients are often combined in many elderberry supplements for convenient daily immune support. Always follow the label and check with your healthcare provider if you are pregnant, nursing, or taking any medication.
3. Can supplements replace healthy meals?
No. Whole foods should always come first. Supplements are meant to complement a balanced diet, especially when you need extra support.
References:
- Sidor A, Gramza-Michałowska A. Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food–a review. Journal of functional foods. 2015 Oct 1;18:941-58. Learn More
- Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients. 2017 Dec;9(12):1286. Learn More
- Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406. Learn More
