7 Immunity Boosting Recipes for Fall

Ever caught yourself in the midst of that frantic morning rush, where you’re looking for lost socks while trying to get breakfast on the table, and think, "With school starting, how am I going to keep the kids from catching every bug?" 

Because you know sending your kids back to school means spending lots of time indoors in close quarters  — with uncovered sneezes and less-than-clean hands touching everything.

And when one of your kids brings a cold home, the whole family will eventually come down with it unless you’re extra vigilant about keeping your immune system strong.  

When you’re busy juggling your work, taking care of your family, and all the other responsibilities you have, there’s no time for you to get sick.

So it’s important to take steps to strengthen the immune system. When it is healthy, your immune system will naturally dispatch white blood cells to fight off any pathogens that enter your body – and keep fighting them until they’re defeated. 

One of the quickest and easiest ways to support your immune system is to upgrade your meals with more nutrient-dense foods. 

Which nutrients support healthy immune function?

Going Keto-Green is a sure way to get more of the healthiest foods on your plate that provide a good dose of immune support. 

Filling your plate with bigger servings of leafy greens and vegetables, along with berries and other low-sugar fruits, will increase the amount of vitamins, minerals and plant nutrients that keep you alkaline so you can fight off germs naturally. 

Here are just a handful of the most important nutrients that provide immune support to help keep the colds and flu bugs away: 

Vitamin C is a powerful antioxidant that promotes overall cellular health. It is anti-cancer, and it supports the health of your heart, your skin, and your eyes. It also helps the body produce white blood cells, which fight infection. Citrus fruits, such as oranges, lemons, and grapefruits, as well as broccoli, strawberries, and kiwi fruit, are good sources of vitamin C.

Vitamin E is an antioxidant that protects cells from free radical damage, as well as promoting healthy skin and kidney function. It also supports the immune system by promoting the growth of infection-fighting T cells. Good sources of vitamin E include almonds, seeds, and leafy green vegetables.

Beta-carotene is a plant pigment nutrient that gives carrots and other vegetables their orange color. Beta-carotene is converted to vitamin A in the body, which supports the immune system as well as healthy eyes and mucous membranes. Besides carrots, other good sources of beta-carotene include sweet potatoes and winter squash. 

Zinc is a mineral that is important for immune function. It helps the body produce white blood cells and helps them function properly. Good sources of zinc include mushrooms, oysters, pumpkin seeds, lamb, and beef.

Quercetin is a plant compound that has antioxidant, anti-cancer and anti-inflammatory properties. It also promotes heart health. Quercetin is found in onions, garlic, green tea, berries, and apples. 

Glutathione is a powerful immune-boosting antioxidant found in every cell of the body. Avocados, spinach, asparagus and okra are natural sources of glutathione. Eating foods such as cruciferous vegetables like broccoli and cauliflower, or alliums like onions and garlic, can help support the natural glutathione production in the body. 

Experimenting with my recipes is the easiest way to get more of these nutrients into your daily meals.

I’ve picked out some of my favorite recipes that are quick and easy to make so you can keep immunity strong – and ones that your family will enjoy, too. 


Island Green Smoothie

Island Green Smoothie

If I was a smoothie, I would be this Island Green smoothie. Vibrant and smooth with a little bit of spice! Ginger contains gingerol, a bioactive compound with antimicrobial and antifungal properties, and it is also anti inflammatory. Mixed greens and maca provide immunity boosting antioxidants.


DIY Keto Green Salad

DIY Keto Green Salad

This classic is a basic keto-green salad that always satisfies. The combination of cucumber, tomatoes, mixed greens, and broccoli sprouts provides a healthy dose of cell protective, antioxidant rich nutrients. Add your protein of choice to support healthy cell repair. Jazz it up anytime with other keto-green ingredients and never get bored of your salads!

Easy Tomato SoupEasy Tomato Soup

If you have a soft spot for tomato soup, you’re going to love this easy recipe. Cooked tomatoes are rich in lycopene, a powerful antioxidant that can help protect cells. Onions are antimicrobial and antiviral. Garlic contains allicin, a bioactive compound that can provide an immunity boost to fight off viruses. Both onions and garlic also contain anti-inflammatory quercetin. 


Chicken and “Rice” Soup

Chicken and “Rice” Soup

Cauliflower to the rescue yet again fulfilling our carb fantasies so we can still enjoy chicken and “rice” soup...keto-green style. Cauliflower supports glutathione production. It is also a good source in Vitamin C, which provides an immunity boost, and it is rich in Vitamin K and fiber. Chicken bone broth provides essential minerals, collagen and protein to support healthy cells.


Alkaline Broth

Alkaline Broth

This veggie-rich broth not only tastes delicious but it’s great anytime of day and packed full of nutrients for an immunity boost. Cauliflower is high in glutathione, a powerful antioxidant that fights off infections. Garlic and onions are a great source of quercetin, an anti-inflammatory compound that prevents disease. It satisfies your taste buds while letting your body rest.


My Fav Keto-Alkaline Shake

My Fav Keto-Alkaline Shake

When you skip meals and are running on empty,  you can wear yourself out. Keep your strength and immunity boosted with this healthy shake. Avocados are rich in the immune-boosting antioxidant glutathione, as well as a good source of dietary fiber, vitamins K and E, potassium and magnesium. Spinach is rich in vitamin C, vitamin E iron, potassium and magnesium. 


Core Booster Recipe

Core Booster Recipe

My Keto-Green shake is amped up with a few extra goodies in this simple recipe. 

Blueberries provide a good dose of vitamin C, vitamin K, manganese and dietary fiber. Almonds are rich in fiber, vitamin E, protein, healthy fats, and magnesium.


The Mama Doctor%u2019s Immunity Bundle

Stock Up on The Mama Doctor’s Immunity Bundle

A healthy immune system is your first line of defense against illness. This Immunity Bundle gives your body the nutrients it needs to help it fight bacteria and viruses.

Having been in medicine for three decades I have used many protocols and truthfully, this is the best one for safe and fast results. Here’s to your health!


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Dr. Anna Cabeca

Dr. Anna Cabeca

Certified OB/GYN, Anti-Aging and Integrative Medicine expert and founder of The Girlfriend Doctor. During Dr. Anna’s health journey, she turned to research to create products to help thousands of women through menopause, hormones, and sexual health. She is the author of best-selling The Hormone Fix, and Keto-Green 16 and MenuPause.

Learn more about my scientific advisory board.