1
Jane Vershinin/Getty Images
Rustic Blood Orange Galette
Blood oranges, often called raspberry oranges, get their name from their signature red color. Just like other orange varieties, blood oranges are a good source of fiber, providing almost 3 grams per medium fruit, notes the USDA. Like all oranges, blood oranges are also an excellent source of vitamin C, a nutrient which the National Institutes of Health notes that the body needs to digest protein, synthesize collagen, and keep the immune system working its best.
contains Eggs
5.0 out of 2 reviews
SERVES
8
CALORIES PER SERVING
249
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
25 min
TOTAL TIME
40 min
Ingredients
2 cups old-fashioned oats
½ tsp kosher salt
1 tbsp granulated sugar
¼ cup avocado oil or vegetable oil
1 large egg, lightly beaten
3 blood oranges (aka raspberry oranges)
2 tbsp raw honey
¼ tsp ground nutmeg
Directions
1 Preheat oven to 375 degrees F. Line a rimmed baking sheet with parchment paper and set aside.
2 Placeoats in a food processor or blender and blend until a flour forms, about 30 to 60 seconds. Add salt and sugar and pulse briefly to combine. Addoil and eggs and pulse again until the mixture is just moistened.
3 Pour the mixture out onto a clean, flat surface and knead briefly until a smooth ball forms. On the prepared baking sheet, roll the ball into a flat, even 13-inch circle, about ¼ inch thick.
4 In a small bowl, whisk together honey and nutmeg. Use a pastry brush to spread the honey mixture evenly over the prepared crust.
5 Zest 1 orange and set the zest aside. Peel and slice all oranges into even ¼-inch-thick slices. Layoranges on the prepared crust, leaving 1½ inches around the edge uncovered. Fold the uncovered crust over the oranges and bake in the preheated oven until the crust is golden brown, about 25 to 30 minutes.
Nutrition Facts
Amount per serving
Serving size1 slice
calories
249
total fat
10g
saturated fat
1g
protein
6g
carbohydrates
34g
fiber
4.8g
sugar
10.5g
added sugar
5.8g
sodium
78mg
TAGS:
Eggs, Heart-Healthy, Mediterranean, Vegetarian, Low-Sodium, Anti-Inflammatory, Dessert, Gluten-Free, Family-Friendly
Rate recipe
Share recipe
2
Svetlana Cherruty/Getty Images
Jamu Juice (Indonesian Turmeric Drink)
In Indonesia, where jamu juice was popularized, it’s beloved for its purported anti-inflammatory, antioxidant, and immune-boosting benefits. Some of the powerhouse ingredients within include lemons, ginger, and turmeric (curcumin), which provide anti-inflammatory, antiviral, and antioxidant properties, past researchnotes. The black pepper increases the amount ofcurcumin your body can absorb, according to past research.
4.9 out of 16 reviews
SERVES
Serves 6
CALORIES PER SERVING
34
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
25 min
Ingredients
¾ cup fresh turmeric root (about 100 g), washed and sliced (skin may be left intact)*
1 large piece (about 4 inches) fresh ginger, washed and sliced (skin may be left intact)
4 cups water
1 pinch freshly ground black pepper
2 tbsp honey
2 lemons, juiced
Directions
1 Place the turmeric, ginger, water, and pepper ina blender. Blend on high until the mixture is completely smooth.
2 Pour the mixture into a medium saucepan and bring to a simmer over medium-high heat. Lower heat and continue simmering for 15 minutes.
3 Once the mixture is done cooking, remove from heat and allow to cool slightly before pouring it through a fine-mesh strainer (or cheesecloth).
4 Add the honey and lemon juice, and serve chilled. The mixture will separate naturally while chilling, so give it a gentle stir before serving.
5 *Note: If you don’t have fresh turmeric on hand, don’t worry. Use 1 tbsp ground turmeric and enjoy!
Nutrition Facts
Amount per serving
Serving size3/4 cup
calories
34
total fat
0g
saturated fat
0g
protein
0g
carbohydrates
8g
fiber
0g
sugar
6.2g
added sugar
5.8g
sodium
1mg
TAGS:
Anti-Inflammatory, Beverage, Diabetes-Friendly, Heart-Healthy, Gluten-free, Low-Fat, Low-Calorie, Low-Sodium, Mediterranean, Vegetarian
Rate recipe
Share recipe
3
Jicama-Daikon Slaw With Cilantro-Lime Dressing
One of the best ways to support immunity is by building a healthy microbiome, the microbes housed mostly in the gastrointestinal tract, which past research notes affect immunity. Jicama (pronounced HEE-kah-ma) is a rich source of inulin, a prebiotic fiber, according to the University of Illinois in Urbana-Champaign. Prebiotic fiber serves as food for probiotics. This recipe also includes limes, which contain 13.2 milligrams (mg) of vitamin C per juiced fruit, according to the U.S. Department of Agriculture (USDA).
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
80
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
½ jicama, peeled and cut into julienne strips
1 daikon radish, cut into julienne strips
1 jalapeño, stem and seeds removed, finely chopped (use less if you prefer more mild flavors)
3 limes, juiced
2 tbsp rice vinegar
2 tbsp extra-virgin olive oil
1 clove garlic, minced
½ tsp kosher salt
1 pinch crushed red pepper (optional)
¼ cup chopped fresh cilantro
Directions
1 In a medium mixing bowl, place jicama, daikon, and jalapeño.
2 In a separate bowl, whisk together lime juice, vinegar, oil, garlic, salt, red pepper (if using), and cilantro. Pour the dressing over slaw mixture and gently mix to combine. Serve immediately or refrigerate until ready to enjoy.
Nutrition Facts
Amount per serving
Serving size1
calories
80
total fat
5g
saturated fat
0.7g
protein
1g
carbohydrates
10g
fiber
3.8g
sugar
3g
added sugar
0g
sodium
109mg
TAGS:
Diabetes-Friendly, Anti-Inflammatory, Gluten-free, Heart-Healthy, Low-Sodium, Mediterranean, Quick & Easy, Paleo Diet, Side Dish, Whole30 Diet, Vegan, Vegetarian
Rate recipe
Share recipe
4
Ivan Solis/Stocksy
Winter Citrus Yogurt Bowl
This protein-packed recipe pairs blood orange slices with Greek yogurt. You'll get 25.2 gof protein from the cup of nonfat plain Greek yogurt in one serving of this recipe, according to the U.S, Department of Agriculture. Yogurt is a rich source of probiotic bacteria that can increase microbiome diversity and decrease inflammation, according to a study. Meanwhile, the citrus in blood oranges adds immune-bolstering vitamin C, according to Humanitas University.
contains Dairy, Tree Nuts
4.9 out of 9 reviews
SERVES
2
CALORIES PER SERVING
305
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups plain nonfat Greek yogurt
1 blood orange, peeled and sliced into rounds
¼ cup granola
2 tbsp unsalted pepitas or other nuts or seeds of your choice
¼ cup fresh blueberries, rinsed
1 tbsp honey (optional)
Directions
1 Divide yogurt into 2 serving bowls. Top each bowl with half the orange slices, granola, pepitas, and blueberries. Drizzle with honey if desired.
Nutrition Facts
Amount per serving
calories
305
total fat
6g
saturated fat
1.3g
protein
30g
carbohydrates
32g
fiber
3.4g
sugar
20g
added sugar
3.5g
sodium
98mg
TAGS:
Dairy, Tree Nuts, Breakfast, Diabetes-Friendly, Gluten-free, Heart-Healthy, Family-Friendly, High-Protein, Low-Sodium, Quick & Easy, Vegetarian
Rate recipe
Share recipe
5
Getty Images
Orange and Radish Salad With Citrus Vinaigrette
This bright salad offers vitamin C–rich oranges and a citrus vinaigrette. Chopped walnuts round out this trio, bringing delicious crunch as well asomega-3 fatty acids and zinc, per the U.S. Department of Agriculture (USDA). Omega-3s have been linked to lowering inflammation in the body. Walnuts are also a rich source of polyphenols, a type of antioxidant. A diet containing polyphenols and zinc may be linked to improved immune function and a decreased risk of contracting illnesses like COVID-19.
contains Dairy, Tree Nuts
SERVES
2
CALORIES PER SERVING
224
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
For salad:
6 cups mixed salad greens
1 orange, peeled and sliced into rounds
1 radish, thinly sliced
2 tbsp chopped walnuts
2 tbsp goat cheese, crumbled
For dressing:
1 orange, juiced
2 tbsp white wine vinegar
1 tbsp light-tasting olive oil
¼ tsp kosher salt
¼ tsp freshly ground black pepper
1 tsp honey
Directions
1 Evenly divide mixed greens between 2 serving plates. Top each plate with half of the orange slices, radish slices, walnuts, and cheese.
2 In a small bowl, whisk together the ingredients for the dressing. Pour over salad just before serving.
Nutrition Facts
Amount per serving
calories
224
total fat
14g
saturated fat
3.2g
protein
6g
carbohydrates
21g
fiber
4.4g
sugar
14g
added sugar
2.9g
sodium
211mg
TAGS:
Dairy, Tree Nuts, Diabetes-Friendly, Anti-Inflammatory, Heart-Healthy, Gluten-free, Quick & Easy, Side Dish, Mediterranean, Vegetarian
Rate recipe
Share recipe
6
Anna Kurzaeva/Getty Images
Lemon-Garlic Chicken
Garlic tastes great and adds potential anti-inflammatory, antimicrobial, and anti-tumor properties to dishes, according to an article. This recipe combines garlic and lemon with chicken. The lemon juice is added just before serving, as vitamin C–rich foods are heat-sensitive and degrade with cooking, according to a study.
5.0 out of 1 reviews
SERVES
2
CALORIES PER SERVING
401
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
Ingredients
1 tbsp extra-virgin olive oil, divided
2 lemons, divided (1 sliced and 1 juiced)
1 head garlic, separated into cloves and peeled
3 chicken thighs (without sodium solution added during processing)
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 tbsp chopped fresh oregano
1 tsp honey
Directions
1 Preheat oven to 425 degrees F. Pour 2 tsp olive oil into an ovenproof skillet (preferable cast-iron). Add lemon slices and garlic cloves and toss lightly to coat.
2 Spread lemon slices and garlic evenly over bottom of skillet, then place chicken thighs on top, skin side up. Drizzle chicken with the remaining 1 tsp olive oil. Season with salt, pepper, and oregano and place in preheated oven. Bake until chicken becomes golden brown and a thermometer inserted into chicken registers 165 degrees F, about 50–60 minutes.
3 Meanwhile, whisk lemon juice and honey in a small bowl. Once chicken is done cooking, drizzle with lemon mixture and serve with pan drippings and roasted garlic.
Nutrition Facts
Amount per serving
Serving size1½
calories
401
total fat
28g
saturated fat
7g
protein
25g
carbohydrates
10g
fiber
0.5g
sugar
3.6g
added sugar
2.9g
sodium
388mg
Rate recipe
Share recipe
7
Shutterstock
Baked Salmon With Yuzu Vinaigrette
Yuzu is a rare fruit from Japan that is hard to find. Check your local Asian specialty market or go online, suggests The New York Times. It is also grown in California. In this recipe yuzu dresses up fresh salmon. The fish has its own immune-system-friendly properties, thanks to healthy omega-3s, according to the National Institutes of Health (NIH).
contains Fin fish
SERVES
4
CALORIES PER SERVING
375
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
10 min
TOTAL TIME
15 min
Ingredients
4 6-oz skinless salmon fillets
2 tsp extra-virgin olive oil, divided
1 pinch plus ¼ tsp kosher salt
2 pinches freshly ground black pepper, divided
2 tbsp bottled yuzu juice or grapefruit or fresh orange juice
1 tsp Dijon mustard
Directions
1 Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper or foil.
2 Place salmon fillets on prepared baking sheet. Drizzle with 1 tsp olive oil and season with a pinch of salt and pepper.
3 Place salmon inoven and bake until salmon flakes easily with a fork, about 8–10 minutes.
4 While salmon cooks, place yuzu juice, remaining 1 tsp olive oil, Dijon mustard, and remaining saltand pepper in a small bowl and whisk to combine.
5 Once salmon is done, remove from oven and drizzle with yuzu vinaigrette just before serving.
Nutrition Facts
Amount per serving
calories
375
total fat
25g
saturated fat
5.5g
protein
35g
carbohydrates
0g
fiber
0g
sugar
0g
added sugar
0g
sodium
235mg
TAGS:
Fin fish, Diabetes-Friendly, Dinner, Anti-Inflammatory, Gluten-free, Low-Carbohydrate, High-Protein, Ketogenic Diet, Mediterranean, Paleo Diet, Quick & Easy, Whole30 Diet
Rate recipe
Share recipe
8
Giovani Dressler/Getty Images
Ginger-Citrus Immunity Shot
This spicy and nutrient-rich shot will start your day off right with a boost of vitamin C from the orange and limes, per the USDA. Add to that the anti-inflammatory benefits of ginger and turmeric and you have a concentrated source of nutrition for a lot less than you’d pay at the store. A pinch of black pepper helps your body to better use the curcumin in the turmeric, notes past research.
4.6 out of 18 reviews
SERVES
5
CALORIES PER SERVING
20
AUTHOR
Lindsey Wahowiak
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1 medium orange, peeled
2 limes, juiced
1-inch piece fresh ginger, peeled
1-inch piece fresh turmeric
⅛ tsp freshly ground black pepper
1 tsp raw honey (optional)
Directions
1 Place all ingredients in a blender and blend on high until completely smooth, about 1 minute.
Nutrition Facts
Amount per serving
Serving size2 fl oz
calories
20
total fat
0g
saturated fat
0g
protein
0g
carbohydrates
5g
fiber
0.8g
sugar
2.8g
added sugar
0g
sodium
1mg
Tips
Serve in water if the flavor is too potent for your liking.
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Low-Calorie, Low-Fat, Anti-Inflammatory, Quick & Easy, Beverage
Rate recipe
Share recipe
9
Adobe Stock
Pink Grapefruit Smoothie
If you love tart drinks, you’ll adore the taste of this smoothie, which gets just enough natural sweetness from banana to balance grapefruit’s bold flavor without added sugars. Grapefruit is extra hydrating, and the banana adds potassium, perUSDA data, making this a great pre- or post-workout snack. A sprinkle of chia seeds even delivers omega-3 fatty acids, along with more fiber and protein, per theUSDA.
contains Dairy, Soy
4.2 out of 5 reviews
SERVES
2
CALORIES PER SERVING
253
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
2 min
TOTAL TIME
2 min
Ingredients
1 grapefruit, peeled
1 large banana, frozen
1 cup plain, fat-free unsweetened greek yogurt
1 cup plain, unsweetened soy milk (or milk of your choice)
2 tbsp chia seeds
Directions
1 Place all ingredients in a blender and blend on high until completely smooth, about 1 to 2 minutes.
Nutrition Facts
Amount per serving
Serving size12 oz
calories
253
total fat
6g
saturated fat
0.8g
protein
19g
carbohydrates
34g
fiber
6g
sugar
18.4g
added sugar
0g
sodium
89mg