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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The great thing about a food processor or high-speed blender is that you can transform two frozen ingredients into a delicious sorbet. Frozen bananas are no match for the power of these appliances! The best part about making a sorbet solely from fruit is that it doesn’t contain any added sugars, syrups, flavors, or dairy products.

Some sorbets (not all) incorporate dairy to yield a creamy consistency. By adding frozen banana, you don’t have to worry about the creaminess factor. Frozen banana helps create a smooth, creamy consistency, while also providing enough sweetness. If you find that the kiwi flavor is a bit to tart or intense, you can blend in a touch of raw agave nectar or maple syrup to sweeten the sorbet. If you do not enjoy the tartness of kiwis, consider golden kiwis instead. Will golden kiwis change the color of the sorbet? Yes, absolutely, but they have a sweeter flavor than green varieties.

It’s pretty incredible that you can enjoy a dessert just by blending together two ingredients. This banana kiwi sorbet is a much healthier alternative to store bought pints, quarts, or gallons. You don’t even want to look at how many grams of sugar per serving these store bought varieties have! Instead, make this healthy, raw vegan dessert this summer and enjoy it during warmer weather.

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Can you imagine a world without orange juice and lemonade? Sure, the appeal goes beyond these citrus beverages, but that is usually where your love for citrus fruits begins. After these drinks ignite your passion for citrus, you begin to experiment with other flavors and citrus fruits in various recipes. Because citrus straddles the sweet and tart line, you can use citrus fruits in both sweet and savory applications. 

As a food category, citrus is very diverse and includes varieties of oranges, limes, lemons, tangerines, grapefruit, pomelo, and yuzu, among others. Citrus fruits account for 14% of fresh fruit consumption by Americans, according to the Farm Bureau. Oranges rank just below apples, bananas, and melons as the most commonly consumed fruits in the United States. In fact, most people would find it difficult to live without citrus!

Historically, British sailors who attempted voyages without citrus usually developed scurvy, due to lack of vitamin C. Although not the only vitamin C-rich foods, citrus fruits are some of the most popular to enjoy, with one orange containing more than 50 milligrams (mg) of vitamin C. This nutrient functions as an antioxidant and aids immune function, which is vital during cold and flu season. Keep your vitamin C intake up with the following citrus=themed recipes!

DIY Citrus Electrolyte Drink

Perfect for your pre-workout energizing! This DIY citrus electrolyte drink is full of flavor and helps to keep you hydrated and refreshed.

Click here to make the recipe.

Immune-Boosting Citrus Carrot Smoothie

Don’t neglect your immune system! Keep up your body’s defense against infection by regularly drinking this smoothie.

Click here to make the recipe. 

Pineapple Lime And Mint Smoothie

Get ready for a tropical twist and a zesty zing when you enjoy this refreshing pineapple smoothie with lime, mint, hemp hearts, and more.

Click here to make the recipe.

Citrus Pomegranate Salad

Get ready for some refreshing and antioxidant-rich seasonal ingredients. This citrus pomegranate salad is everything you want and more!

Click here to make the recipe. 

Cilantro Citrus Salad Dressing

Made with six simple ingredients, this cilantro citrus dressing bursts with sweet and tangy flavors that’ll take your salad to the next level.

Click here to make the recipe. 

Winter Blood Orange Salad

This blood orange salad is a beautiful blend of citrus, spinach, arugula, and avocados. The vinaigrette pulls all the flavors together.

Click here to make the recipe. 

Zucchini Noodles In A Lemon Tahini Sauce

Take your zoodle game to the next level when you toss zucchini noodles in this lemony tahini sauce that is bright, nutty, and acidic.

Click here to make the recipe. 

Zesty Raw Orange Cheesecake Bars

Get ready to enjoy the zesty, refreshing flavors of this raw vegan cheesecake. Cut them into bars for perfectly healthy bite-size desserts.

Click here to make the recipe. 

Lemon Ginger Immune-Boosting 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 you have a sore throat, all you want is to get better so that itchy, scratchy feeling can go away. You may drink hot herbal tea, which is a great relief method, or you may reach for some ice cream in hopes of soothing the throat. Although ice cream provides a soothing cold relief, it may not be completely harmless. In fact, ice cream may make your condition worse. Continue reading to get the full scoop on eating ice cream for a sore throat. 

If you have ever eaten ice cream to soothe a sore throat, you know that it may provide temporary relief. Depending on your beliefs, you may completely avoid all things cold when you have a sore throat, or you embrace both hot and cold items. Regarding ice cream, the relief it provides is often short-lived. The type of ice cream and the ingredients may even increase inflammation, lower immune function, and worsen your condition. The good news, however, is that there are some ice cream options that may help provide relief without the negative side effects. 

Can Sugar Worsen Your Sore Throat?

According to research, sugar is not the ideal ingredient to boost immune function, which should not surprise you. Sugar can cause more inflammation in the body and weaken the immune system’s ability to fight off infections. High sugar intake may reduce the efficacy of white blood cell activity against infections. That is especially true if a sore throat is caused by a virus or bacteria. 

Better Ice Cream Options For Sore Throat

If you are dead set on eating ice cream to soothe your sore throat, the best thing to do is opt for specific, healthier varieties. Due to the vast amount of dietary restrictions and preferences these days, there are many low-sugar, non-dairy, and other “healthier” types of ice cream. Here are some varieties to consider:

• Non-dairy options: If you are sensitive to dairy, or you have a dairy allergy, avoid eating dairy ice cream while sick. A person who is allergic to dairy will only put more stress on their immune system, which is battling the virus or bacteria. Non-dairy ice creams made with coconut milk, almond milk, macadamia milk, or cashew milk are readily available. They provide that soothing cold without the risk of dairy problems. 
• Smooth textures: If you can, opt for ice cream that has a smoothy, creamy texture. Don’t purchase ice creams that have crunchy or hard mix-ins, as these items may irritate the throat. 
• Low-sugar varieties: Because high sugar content may increase inflammation and irritate a sore throat, choose low-sugar ice cream options. Sugar-free or low-sugar alternatives can be both gentler on the throat and the immune system. 
• Fruit sorbets: Generally lower in fat and typically dairy-free, fruit sorbets make for a much lighter option than traditional ice cream. If you find the ones that are made with real fruit, that is even better, as fruit provides essential vitamins, minerals, and antioxidants that may help soothe your throat. Keep in mind, though, that many sorbets can be very high in sugar. Don’t forget you can easily make your own sorbet with some frozen fruit and a food processor!

Are Cold Or Hot Foods Better For A Sore Throat?

Experts suggest that both cold and hot foods can offer relief, but the preference varies from person to person. A popsicle may be great for one person, while a warm cup of vegetable soup is better for another person. One study observed 120 children (ages four to 12) that underwent tonsillectomy prior to the start of the study. The kids were divided in two groups, one of which received a cold diet while the other received a room-temperature diet. The results indicated that the temperature of the diets didn’t significantly affect pain levels, vomiting, or bleeding. As long as the food isn’t so incredibly hot, your throat should tolerate the food. 

Ultimately, what it comes down to is not feeding your body inflammatory foods while you are sick. If you find that a couple spoonfuls of ice cream relieves pain and doesn’t worsen symptoms, then proceed responsibly. Just keep your sugar intake in mind, opting for low-sugar and non-dairy varieties whenever you can while sick.

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Persimmons are the national fruit of Japan and are typically available between September and December. They are great sources of phosphorus, potassium, and vitamin C, which everyone could use more of during the fall and winter months. In this article, we’ll detail a few health benefits of persimmons and how to incorporate them into different recipes. 

There are two types of persimmon: Asian and American. Native Americans have harvested the American persimmon for centuries, eating them dried or baked into bread. American persimmons grow wild and are not cultivated like Japanese persimmons are. There are two types of Japanese persimmon: Hachiya and Fuyu. The former is acorn-shaped and astringent because of the high tannin content, while the latter is more tomato-shaped and non-astringent, so they can eat when underripe or ripe. 

Health Benefits

The persimmon exhibits an impressive nutritional profile, with high concentrations of beta-cryptoxanthin (an antioxidant compound) and potassium. Persimmons are also great sources of vitamin A, fiber, calcium, phosphorus, and more. Because of their vitamin A and antioxidant content, persimmons may benefit eye health by supporting functions that enable normal vision. Vitamin A also helps people see better in the dark and contributes to better immune function. 

The antioxidant content activity is extremely high in astringent persimmon varieties. That makes them a great addition to anyone’s diet, especially since antioxidants help fight oxidative stress caused by free radicals. Although the body produces its own antioxidants, obtaining more via dietary sources can help counteract the negative effects of free radicals. Additionally, researchers found that persimmons exhibited anti-inflammatory properties in various animal studies. Their antioxidant properties were able to reduce inflammation and tissue damage, but more human research is necessary. 

Nutritional Information

The nutritional information for a raw Japanese persimmon per 100 grams (g) is as follows:

• Calories: 70
• Protein: 0.58 g
• Fat: 0.19 g
• Carbohydrates: 18.59 g
• Fiber: 3.6 g
• Vitamin C: 7.5 milligrams (mg) 
• Vitamin A: 81 micrograms (mcg) of retinol activity equivalents (RAE)
• Phosphorus: 17 mg
• Calcium: 8 mg
• Beta-carotene: 253 mcg
• Iron: 150 mcg
• Beta-cryptoxanthin: 1447 mcg

As a quick note, the nutritional value for an American persimmon is very similar to that of the Japanese persimmon. There may be some variations, but they are more or less the same. Below, you’ll find eight different persimmon recipes, all of which are raw vegan, just in case you happen to be cleansing.

Persimmon Pomegranate Salsa

How do you make the most of persimmon season? You get creative, like incorporating them into this refreshing fall-inspired salsa!

Click here to make the recipe.

Spiced Persimmon Smoothie

The perfect fall smoothie has arrived! Embrace seasonal persimmons and spice them up with bananas, ginger, cinnamon, and cloves.

Click here to make the recipe.

Dehydrated Persimmons

Enjoy an incredibly healthy snack with one of our favorite fall fruits: the mighty persimmon. They exhibit such a unique and delicious flavor!

Click here to make the recipe. 

Raw Vegan Persimmon Sorbet

Persimmon sorbet is easy to make and naturally sweet with a velvety texture. Not only does it look and taste good, but it’s also good for you.

Click here to make the recipe. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Perfect Persimmon Pudding

This raw vegan persimmon pudding is the perfect cinnamon-infused dessert or healthy snack to enjoy during the fall season.

Click here to make the recipe. 

Persimmon Pomegranate Mixed Green Salad

Let some of our favorite fall flavors entice your taste buds. You’ll fall in love with this seasonal persimmon pomegranate salad

Click here to make the recipe. 

Orange Carrot Persimmon Smoothie

Embrace some of the best fall flavors by sipping on this persimmon smoothie. It’s full of immune-boosting vitamins and minerals.

Click here to make the recipe.

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Do you remember your first bite of a silky smooth sorbet? Was it a zesty lemon sorbet or a tropical mango sorbet? Whatever it was, it most likely had a lot of sugar. Although sorbet seems like a healthier version of ice cream, this is not typically the case. A sorbet has the potential to be a healthier, non-dairy dessert, but most places go heavy on the sugar. That isn’t true for this recipe, which uses grade A maple syrup as a sweetener, in addition to the natural sugars in strawberries.

The simplicity of this sorbet is what makes it so amazing delicious. The tartness of the freshly squeezed lemon juice is exactly what you want when the summer sun is beaming down on you. Freshly squeezed lemon juice is a great source of vitamin C and it actually promotes alkalinity upon ingestion. Citrus fruits, although they contain citric acid, have an alkalizing effect on the body when you consume them. And you don’t need a ton of granulated sugar because the natural sweetness of the strawberries and maple syrup provide that.

Ideally, you should purchase fresh strawberries, remove the tops, and then freeze them overnight before you make this recipe. If that process is too lengthy, frozen strawberries are acceptable to use, even if you are cleansing. Just make sure that “strawberries” are the only ingredient. Avoid any frozen fruit with added sugars or preservatives. Blend the ingredients in the food processor until nice and thick. Spoon the mixture into a freezer-safe container and enjoy once it is a scoop-able consistency. Enjoy!

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Anyone can say that their New Year’s resolution is to eat healthy foods and lose weight. To put that plan into action is a different story entirely. It can be very challenging to start eating healthier foods, especially if those foods aren’t in regular rotation in normal recipes. So how does one start “eating healthy” all of a sudden, for example, as a New Year’s resolution? Well, it is quite easy to eat in a healthier way with a list of recipes to choose from.

For any resolution, it is best to have a plan and an accountability partner. Having someone accompany you on your health journey means that you can share recipes with that person. Is there a slightly competitive nature? Absolutely, but the support system is truly the gift of an accountability partner. Plus, if you eat out together, you can take turns finding healthy restaurants to try, which can open your eyes to new possibilities with different foods. 

If you want to start making healthy changes in the kitchen, then you need to have recipes to choose from. This article aims to help you on your path to better help by providing you with a series of recipes. Some of the recipes are raw vegan, meaning that our cleansers can enjoy them, while others are for vegans and vegetarians. Some of these recipes may even help detox the body after a long and indulgent holiday season. Eating healthier just makes you feel lighter, and the best part is that you don’t have to sacrifice flavor to feel this way! Here are some healthy choices to get you started on a healthier year of eating. 

Chocolate Banana Chia Pudding

Enjoy this chocolate banana chia pudding as a healthy breakfast or snack. It contains seven simple ingredients and is even simpler to make.

Click here to make the recipe.

Refreshing Winter Fruit Salad

Colorful, refreshing, and rich in nutrients, this winter fruit salad is tossed in a citrus lime dressing that perks up your taste buds.

Click here to make the recipe. 

Digestion Supporting Green Drink

This green smoothie is loaded with fiber and beneficial for everyone, whether you are irregular or have a stellar digestive system.

Click here to make the recipe. 

Tasty Tabbouleh

Learn how to make an authentic, tasty tabbouleh salad that is the perfect, refreshing, light dish you need for your diet resolutions.

Click here to make the recipe. 

Vegan Butternut Squash And Chickpea Stew

There’s nothing like using seasonal produce to make delicious recipes. That’s why we love this hearty butternut squash and chickpea stew.

Click here to make the recipe. 

Roasted Root Vegetable Soup

Warm, comforting, and very filling, this roasted root vegetable soup includes root veggies like squash, carrots, and potatoes, and onion.

Click here to make the recipe. 

Sautéed Zucchini Hummus Wraps

Cooked to perfection, the buttery zucchini rolls up beautifully with the rest of the fresh ingredients in these vegan hummus wraps.

Click here to make the recipe. 

Vegetable Detox Soup

This vegetable detox soup is the perfect, flavorful one pot recipe that helps you get back on track after a season of unhealthy eating.

Click here to make the recipe. 

Coconut Cream Pie Chia Pudding

Dive into dessert in the healthiest way possible! A spoonful of this coconut cream pie chia pudding will excite your taste buds.

Click here to make the recipe. 

Lemon Ginger Immune-Boosting 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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Easy to make and naturally sweet, persimmon sorbet is the perfect fall treat. Using a handful of simple ingredients, this sorbet is both delicious and nutritious. The best part is that this sorbet quickly comes together in your food processor or blender. It all starts with freezing your persimmons, which are easy to work with because they typically have little to no seeds. Remove the tops, peel them if you choose, cut them into pieces, place the pieces on parchment paper, and freeze overnight. You can then place them in freezer bags or an airtight container until ready to use.

There are two primary types of persimmon: Fuyu and Hachiya. Although Fuyu persimmons contain tannins, they are not astringent, unlike Hachiya persimmons, which are rounder and crisper. You can enjoy persimmons raw, dried, or cooked. In fact, they are commonly worked into pies, jellies, drinks, and puddings. In the raw vegan world, you can typically see them in salads, smoothies, or puddings. Persimmons are jam-packed with nutrients, including vitamins A, C, E, K, and B6, and other minerals like potassium, manganese, and copper.

For this recipe, you may want to choose ripe Hachiya persimmons, which are round and dark orange to red-orange. They look similar to tomatoes and are best when very ripe and soft. They are bitter when underripe, so make sure that you choose the ripe ones. If you use Fuyu persimmons, choose ones that are lighter in color and a firmer texture. That is when they taste the best!

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Make no mistake, people, you will need a blender or food processor for this recipe. The ingredients don’t simply blend themselves or mash effortlessly. You want to fully incorporate the raspberries, banana, cherries, and homemade almond milk to create a luxurious sorbet. Ideally, the sorbet is perfectly balanced, exhibiting slightly tart and naturally sweet flavors. It does serve two to three people, but there’s nothing wrong with portioning out those servings for you and you alone.

Homemade sorbets are much healthier than store bought varieties because you avoid added sugars, artificial colors, and preservatives. Although this sorbet is ready to enjoy straight out of the blender or food processor, you can store it in a freezer-safe container in the freezer until you are ready to enjoy it. In fact, storing it in the freezer can give the sorbet a more scoopable consistency. We realize that “scoopable” is not a word, but we think you’re picking up what we’re laying down.

If you are not a fan of sorbets or ice cream, you can thin out this recipe by adding more homemade almond milk. You can then pour that thinner mixture into some popsicle molds and enjoy this sorbet in smoothie pop form. Think of it as enjoying a health popsicle instead of a smoothie on a stick! We’d love to know how you make this recipe, so let us know how much/little you enjoy it in the comments below. Post a picture and tag us on social media, too!

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Summer is stone fruit season, which means that summer is cherry season! If you have the the ability, go to a cherry orchard and take part in some cherry picking. It’s a great activity for families because you get to be out in the sun picking and eating cherries. How can you not have fun doing that? Pick one, eat one, pick one, eat one, and continue that cycle. Well, maybe don’t do that because you don’t want to get sick or avoid paying for cherries. Sneak a few here and there for us, though.

Cherries come in several varieties, and this raw vegan sorbet recipe calls for tart cherries. If you can only get your hands on a certain variety, go ahead and use those. Using tart cherries for a sorbet makes it a little more refreshing for these hot summer days. Sweeter varieties will also be great! Cherries also exhibit some incredible health properties. Because they work to reduce uric acid and nitric oxide build-up, cherries help reduce gout and arthritis flair ups. They may also reduce inflammation and increase natural melatonin production, which may improve your sleep.

You may notice a couple interesting ingredients that may seem out of place in this recipe. We are talking about black pepper and nutmeg. You only need a pinch of each spice because you don’t want to overpower the other ingredients, especially the sweetness of the cherries. Black pepper actually helps awaken the cherries and a little hint brings a pleasant kick to the mix. Too much and, well, you will ruin your sorbet. A pinch of black pepper and nutmeg is a wonderful balance of harmonious flavors we think you’ll love.

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