We are in the thick of cold and flu season, people! For this reason it is integral to enhance immune function, which is why we are providing you with some nutrient-dense recipes in this article. The unfortunate reality is that there is no magic pill or silver bullet that magically transforms the immune system into a forcefield that protects the body from everything. And the sad reality is that most immune-boosting recommendations seem boring. Hopefully, the recipes in this article are anything but boring to your taste buds!

Why Is The Immune System So Important?

In brief, the immune system protects the body from harmful substances, including germs, bacteria, fungi, and pathogens. As long as it is running smoothly, you don’t even notice the immune system’s existence. If it stops working properly, either because of aggressive germs or general weakness, you will get sick. Some germs may only make you ill the first time you encounter them, while others may cause sickness time and again. When the immune system is working properly, it:

• Activates and mobilizes to neutralize germs that can harm the body
• Ends the attack once the threat has been taken care of
• Distinguishes between cells that are yours and those that do not belong in the body
• Learns about germs after you have come in contact with them, and develops antibodies against them
• Sends out those antibodies to destroy germs that attempt to enter the body in the future

You can improve sleep hygiene, exercise regularly, spend time outside, and eat healthy foods to maintain healthy immune function. Rather than just giving you a list of foods to eat, we are providing you with tasty recipes that may contribute to more efficient immune function. 

Green Juice Shots

Feeling a little sluggish lately? Boost your energy, enhance immune function, and improve digestion with these green juice shots.

Click here to make the recipe. 

Carrot Ginger Soup

One of the best ways to keep your immune system strong is by focusing on immune-boosting foods, and this soup has a lot of them!

Click here to make the recipe. 

Vitamin C Immune Booster Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this nutrient. This smoothie is full of vitamin C, so drink up!

Click here to make the recipe. 

Fall-Spiced Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal smoothie.

Click here to make the recipe. 

Garlic Miso Soup

Roasted garlic is simmered with miso and kale to create a wonderfully fragrant soup that helps boost gut health and immune strength.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Lemon Ginger Sorbet

Obey the sorbet! Boost your immune system with a bowl of this sweet and tangy dessert. Ginger lemon sorbet is exactly what you need in life.

Click here to make the recipe.

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When the days are slightly cooler, you want a meal that is warm, filling, and comforting. This kale soup is exactly the recipe you’ve been craving, whether you know it or not. It is a light broth that contains nutritionally dense ingredients and aromatic spices, such as thyme and rosemary. The squeeze of lemon gives this hearty soup a delicately bright finish that makes each spoonful better than the last. So if you are looking for a dish that is equal parts healthy, delicious, and cozy, this soup is it!

When it comes to making a great vegetable soup, it’s all about layering flavors. First and foremost, you have to sauté the aromatics. Cooking the onion, carrots, celery, and garlic with the rosemary, thyme, salt, and pepper helps to give somewhat of a caramelized flavor. You don’t want to cook them fully; rather, you just want to par-cook them until they are nice and fragrant. You’ll add the beans and broth to the same pot and then bring to a boil before reducing to a low simmer. Only add the kale in the last few minutes of cooking, or else it will get too soft. You want the kale to retain some texture when you spoon the soup into bowls. The same goes for the lemon juice, because you want the soup to retain that tang when you slurp it up.

When it comes to kale, you can choose the variety you enjoy best. You can opt for green curly kale, Tuscan kale, lacinato kale, or even dinosaur kale. Don’t have kale on hand or can’t find it in the grocery store? You can swap it for another sturdy green, such as Swiss chard or collard greens. Just make sure to taste and season the soup as you go. Some of you may prefer more lemon juice, while others want to add more black pepper or rosemary. Feel free to experiment with flavors, even though this recipe is solid as a rock!

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These zucchini noodles are great no matter what time of year it is. Enjoy them as a refreshing side while grilling in the summer or let them satiate you as a nutritious entree during the fall. The spiralized zucchini noodles are tossed with fresh herbs, garlic, seasonings, apple cider vinegar, and olive oil, in which they marinated for a little while before serving. Marinating the zoodles helps to intensify the flavors and make the raw vegan entree that much more enjoyable.

In order to make this recipe, you need a spiralizer. You can use a handheld one, but the type with the hand crank is a little more durable and reliable. Once you have your zucchini noodles, place them in a bowl and toss with a couple pinches of sea salt. Allow them to sit like that for about 30 minutes, as this process helps to draw out the water. Naturally, while the zoodles are sitting in that bowl, you can prepare the marinade by mixing all of the ingredients together in a bowl. After those 30 minutes are up, drain the salty water and gently squeeze out the excess water from the zucchini noodles. Pat dry with paper towels.

Once your zucchini noodles are dry, you can transfer them to an airtight container with the marinade, mix well, and keep them in the refrigerator for an hour or so. You can also let them marinate at room temperature for 30 minutes and then enjoy. Although it may not seem like it, these noodles are actually quite delicious when served cold. You can even keep them in an airtight container in the fridge for up to three days!

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We couldn’t quite come up with the perfect name for this recipe. We were back and forth between “Garden Symphony Soup” and “Raw Vegan Italian Blender Soup,” and you can see which one won. For this reason, we went with the very “on the nose” name, as it best describes the recipe. It is a vibrant medley of the a great combination of raw vegan ingredients that swirl together in a symphony of flavor and nutrition!

Unlike a traditional gazpacho, this recipe contains zucchini, not cucumber. The zucchini effortlessly struts into the mix, blending beautifully with the sweetly tart and juicy tomato, which gives the soup its color. The red bell pepper also brings a subtle sweetness and refreshing element to this soup. One of the secret stars of this raw blender soup is the avocado, which helps to make it extra creamy and elegant. One could say that it elevates this simple dish to a decadent creation!

What makes this raw vegan soup Italian is the fresh basil and flat-leaf parsley twirl. They do a little herbaceous dance and complement the richness of the sun-dried tomatoes. Just make sure that the sun-dried tomatoes are purely dried, not soaking in oil and other seasonings. Finally, you have a single clove of garlic that enhances the overall melody of this soup with its bold and savory flavor. You also have the lemon juice, which brightens everything up like a surprise encore! Basically, this recipe is like a giant orchestra that crescendos as you eat it to give you as much flavor as possible. It is plant perfection!

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Autumn seems to arrive before summer is over. It’s almost as if people cannot wait to decorate with fall foliage and cinnamon-scented pine cones. Pumpkin-spiced everything appears and people are in full fall mode, dressing in beanies and scarves even if the weather is perfect for beach days. 

As most people learned from the COVID-19 pandemic, caring for overall health and optimizing immune function is of the utmost importance. With schools back in session, it’s more important than ever to maintain immune health. When the immune system operates at peak efficiency, it’s able to combat germs, viruses, or bacteria before they actually wreak havoc on the body. This can ultimately reduce the duration of illness or even fend off harsh symptoms.

For many people, it’s second nature to reach for vitamin C tablets, electrolyte powders, or other synthetics to enhance immune function. The average person doesn’t reach for fruits, vegetables, and herbs to keep the immune system in tip-top shape. Fall offers many beneficial produce items that improve immunity, and you can learn about them below. 

Pomegranates

One of fall’s best and most flavorful produce items, the pomegranate exhibits numerous health benefits. The Ancient Egyptians used pomegranates to treat infections, and incorporated them into other healing practices. According to several studies, the antioxidants in pomegranates help the body fight back against numerous viruses. Pomegranates are also rich sources of vitamin C, which boosts antibody production in immunity development.

Sweet Potatoes

The sweet potato, or yam, is a classic fall favorite that is a rich source of vitamins A & C. Sweet potatoes happen to be one of the best natural sources of beta-carotene, which is a plant-based compound that the body converts to vitamin A. Vitamin A is an essential component of a healthy immune system. It helps to maintain mucous membranes in the gut, where the body is exposed to potential disease-causing pathogens. By promoting optimal gut health, vitamin A contributes to a healthier immune system.

Garlic

It’s hard to think of garlic as a seasonal produce item because it’s available throughout the year. Garlic happens to be one of the most common ingredients in global cuisine. Several studies found that raw garlic may significantly reduce blood pressure. Raw garlic also exhibits antibiotic and anti-fungal properties that may help combat viruses and bacteria. Processing destroys all of garlic’s health benefits, so using garlic powder or pre-minced garlic won’t benefit the body.

Grapes

Fresh grapes contain over 1,600 natural plant compounds, including a mixture of polyphenols and antioxidants. Both of these groups have proven their ability to protect cells from harmful pathogens. Grapes are also rich in resveratrol, which is a polyphenol that positively influences the immune system. One cup of raw grapes also satisfies 25% of the recommended daily intake of vitamin C, and supplies the body with 2.5 ounces of water. 

Pumpkins

Just like sweet potatoes, pumpkins are excellent sources of beta-carotene, which the body converts to vitamin A. Several studies found that vitamin A strengthens the immune system to help combat infections. Researchers found that people who have low levels of vitamin A or vitamin A deficiency tend to have weaker immune systems. Additionally, pumpkins contain a high amount of vitamin C, which works to increase white blood cell production. More white blood cells encourage immune cells to work more efficiently, healing wounds faster. 

Apples

There are so many apple varieties that arrive during fall. From Honeycrisp and Pink Lady to Jonagold and Granny Smith varieties, there’s no shortage of apples during fall. According to a 2015 stud y, people who consumed one apple daily used fewer prescription medications. Regularly consumption of apples supplies the body with lots of fiber, which can help reduce inflammation that’s common during infections. Additionally, apples contain khellin, which is a flavonoid that helps to open up airways and reduce respiratory symptoms, especially in asthma patients. 

There are other beneficial produce items to explore during fall, especially right before winter arrives. Keep your eyes out for the arrival of citrus fruits, which offer lots of vitamin C. Tangerines, blood oranges, lemons, key limes, grapefruit, and many other orange varieties are excellent immune-boosting fruits. 

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Get ready to meet your new favorite condiment! Meet the delightfully spicy and incredibly creamy jalapeño cashew cream sauce. Drizzle it over salads as a dressing or replace it with ranch as a dip for carrot and celery sticks. When you finish cleansing, you can pour it over quinoa bowls, smear it on rice cakes, or serve with tacos and chips. You can even use it as a dairy-free substitute for mayonnaise.

This raw vegan jalapeño cream sauce has five core ingredients that create a luscious condiment that is more decadent than you could ever imagine. Don’t worry about the subtle kick from the jalapeño because it won’t overwhelm your palate. The nuttiness and creaminess of the cashews help mellow the heat, as does the bright lemon juice. If you do not have fresh lemons, you can use limes if you have them in the kitchen. Garlic gives an added boost of flavor, just like the onion powder, sea salt, and black pepper. Season to taste, but try to go easy on the salt. The lemon juice brings a little acidity to the party as well.

If you want to have a little fun with this sauce, feel free to add a few extra ingredients to adapt this sauce for unique flavors. You can omit the jalapeño, or keep it and add any of the following:

• Parsley
• Cilantro
• Curry powder
• Fresh ginger
• Turmeric powder (would go great with ginger)
• Tahini

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One of the best things about summer celebrations is the food. People get to show off their culinary skills, usually in the form of dips, snacks, and appetizers. Finger food is exactly what you want at a potluck, picnic, barbecue,  or cookout. Although you can use slow cookers, Instant Pots, or grills to make main dishes, they don’t have anything on snacks and apps! That’s why this article is all about dippin’ and chippin’.

The truth is that people will eat almost any dip at a party or gathering, so long as it is tasty. We don’t mess around with flavor here at Dherbs! Every dish you make needs to impress your taste buds, but that doesn’t mean each dip requires a long list of ingredients. As with most recipes, the quality of the ingredients is what makes the dish. If you make vegan bruschetta, for example, opt for heirloom tomatoes in place of Roma tomatoes. Quality ingredients elevate an average dish to something spectacular!

Why make your own dips when there are so many dip options in grocery stores? This is a valid question, and the simplest answer is that almost every store bought dip contains processed ingredients and preservatives. Do you want to worry about high sodium levels when you are dipping on Labor Day? We didn’t think so. With the following dips, you can both enjoy their flavors and feel good about eating them. If you make some of the dips, drop a comment to let us know if you enjoy them!

Homemade Bitchin’ Sauce

Bitchin’ Sauce is a brand that is readily available in many supermarkets, and you can typically find various flavors. This homemade version doesn’t contain any preservatives or excess sodium and it is 100% raw vegan

Click here to make the recipe. 

Mango & Watermelon Radish Salsa

Refresh your palate and elevate your salsa game with this raw vegan dip made with mango, cherry tomatoes, cucumber, cilantro, and watermelon radish.

Click here to make the recipe. 

The Best Guacamole Ever

When you make food in an authentic way, it tends to taste beyond delicious. That’s why this dip is the best guacamole ever.

Click here to make the recipe. 

Homemade Baba Ganoush

A healthy and traditional Mediterranean dip that’s sure to impress, baba ganoush is a unique, roasted eggplant dip with bold flavor and a subtle char.

Click here to make the recipe. 

Roasted Garlic White Bean Dip

Make this roasted garlic white bean dip with five simple ingredients in just five minutes of hands-on prep work. You’re going to love it!

Click here to make the recipe. 

Watermelon Avocado Salsa

Refresh your palate and indulge in this sweet, zesty, and slightly spicy watermelon avocado salsa that embodies the flavors of summer. This salsa is so versatile and ideal for raw vegans, vegetarians, and carnivores alike.

Click here to make the recipe.

Healthy Homemade Hummus

Whip up a batch of this healthy homemade hummus and enjoy a smooth, creamy dip that is m

Click here to make the recipe.

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Are you ready to enjoy a homemade salsa that is every bit as spicy and delicious as it is chunky and smoky? Some people like smooth, pureed salsa, while others prefer the chunky salsas that you make in a molcajete. Is the salsa imperfect? Yes, but it’s also perfectly chunky, smoky, and full of flavor. Not everything that you make has to look like a work of art. Sometimes, foods or dishes that don’t satisfy everyone’s aesthetic appeal taste the best! That’s how we feel about this salsa.

A molcajete, in case you are unaware, is the Spanish word for mortar and pestle. The name comes from the Aztec words that translate to “seasoning” and “bowl.” A traditional molcajete varies slightly from your average mortar and pestle, though. It is made from volcanic rock and the hard, rough surface makes it easier to grind spices or mash different ingredients, for example, the pan-roasted ingredients for this salsa. Just make sure that you don’t add all of the ingredients to the molcajete at once. Start by mashing the onion and garlic, then follow that with the jalapeño.

Once you have a smooth paste of onion, garlic, and jalapeño, you can add the tomatoes, one or two at a time. Don’t overcrowd the molcajete, or you’ll have tomato juices flying all over the place. Add your chopped cilantro, cumin, sea salt, and black pepper and mix to combine. Serve with some sturdy chips that can support the weight of this homemade chunky salsa. It’s got a little kick, but not so much so that it overpowers the rest of the ingredients. If you like a spicier salsa, add two jalapeños!

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If you can make a homemade rendition of a store bought classic, then you should absolutely do that. By making the homemade version, especially a salad dressing, you save yourself from all of the sodium, added flavors, unhealthy fats, and added sugars in store bought dressings. The great thing about this homemade Italian dressing is that it uses olive oil, not hydrogenated vegetable oils that increase the risk of heart disease. Add in the vinegar, garlic, and other seasonings and you have yourself an award-worthy dressing!

Unlike some other dressings that we’ve posted previously, this recipe does not require a blender. Grab the ingredients, a jar, and your best shaking skills, and you have yourself a dressing that is ready to go in five to 10 minutes. If using raw garlic cloves, we encourage you to use a microplane or garlic press. That will prevent your dressing from having large garlic chunks if your knife skills are not incredible. If you do not want to use fresh parsley, you can opt for dried parsley, but reduce the amount from 1/4 cup fresh parsley to 1 tablespoon dried parsley.

Unlike store bought dressing, this homemade Italian dressing does not keep fresh in the fridge for months, even years. This dressing will keep fresh in the fridge in an airtight jar or container for two to three days. It may separate, so make sure to give it a good shake to combine the ingredients before dressing your salad. You may love this version so much that you abandon store bought versions for good!

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When you eat seasonally, you actually contribute to a more sustainable environment and support local farmers. On top of that, studies show that eating seasonally can help increase your nutrient intake. That means that growing and buying summer vegetables from local growers at farmers markets can improve your health and contribute to your community. 

What are the best vegetables to enjoy during these warmer, summer months? Some of those vegetables include leafy greens like kale, bell peppers, squash, garlic, shallots, and herbs like basil. Continue reading to learn what’s in season during summer and the health benefits that these produce items offer. 

Eggplant

Belonging to the nightshade family, eggplant holds some highly unique plant compounds within their dark purple skins. The same polyphenols, such as anthocyanins, that are in blueberries and red wine exist in eggplant skin. That’s why the skin is purple! Eggplant may help fight free radical damage and provide the body with manganese and folate, both of which support bone and metabolic health. 

Shallots

Shallots are members of the allium plant family, which includes onions, garlic, and leeks. Researchers found that the organosulfur compounds in allium vegetables exhibit antibacterial, antiviral, and anti-fungal properties. That means that they help support immune defenses, and some studies show that shallots may help reduce blood pressure and cholesterol levels. They even have compounds that may help the body battle certain cancers, but more studies are necessary to confirm the efficacy. 

Basil

Basil is one of the world’s most popular herbs, making its way into everything from sauces and dressings to broths and salads. Manufacturers extract basil essential oil from the plant because the herb is rich in protective compounds. Some of those compounds include linalool, citronellol, and eugenol, all of which work to fight inflammation. Studies show that the antioxidants and antibacterial properties in basil work to boost digestive function, promote detoxification, and maintain healthy skin. 

Garlic

As another member of the allium family, garlic contains a compound called allicin, which works to protect against infections and fight pathogens. However, allicin is an unstable compound and it is only briefly present after you cut or crush garlic cloves. The sulfur compounds from garlic enter the body from the digestive tract, from which they travel throughout the body and have biological effects. 

Kale And Other Summer Greens

Kale is a popular superfood for good reason. As one of the healthiest greens available, kale is rich in antioxidants, including isothiocyanate. Kale also contains a good amount of potassium, magnesium, manganese, copper, and vitamins A, C, and K. Some studies show that certain substances in kale bind to bile acids in the digestive tract, preventing them from reabsorption into the body. That helps reduce the total amount of cholesterol in the body. Other heat-tolerant greens to enjoy in the summer include mizuna and Manoa lettuce, which yield new greens every three to five weeks. 

Tomatoes

Tomatoes, especially heirloom varieties, are bountiful in the summer months. They are the juiciest and go great in summer salads, so we encourage you to eat them raw. Tomatoes happen to be great sources of vitamins A & C and disease-fighting antioxidants like lycopene. Each tomato has its own unique taste and nutritional profile, so get your hands on grape, Roma, heirloom, and beefsteak varieties this summer. 

Cucumbers

The summer months are quite hot, so you need all the hydration help you can get. Cucumbers are more than 90% water and can help you reach your daily hydration goals. The high water content also helps your body break down food and absorb nutrients more efficiently. Cucumbers are naturally rich in vitamin K, which is a big bonus for bone health. Sufficient vitamin K levels reduce your risk of bone fractures and encourage healthy bone mass.

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