Spring into Immunity: 4 Tasty Recipes to Supercharge Your Health

Spring into Immunity: 4 Tasty Recipes to Supercharge Your Health

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Calling all health-conscious foodies! Who says healthy eating has to be boring?

With spring around the corner and seasonal sniffles on the rise, it's time to give your immune system a boost. Dive into a season of wellness and deliciousness with these four easy-peasy, mouthwatering recipes.

1. Whole Wheat Apple Crumble

Time: 45-50 minutes

Serves: 6

Craving something sweet but want to keep it guilt-free? Packed with the goodness of fruits, oats, and cinnamon, this dessert can satisfy cravings without compromising health.

Immune-Boosting Powers:

- Apples: Rich in antioxidants like vitamin C to combat oxidative stress and inflammation.[1]
- Berries: Packed with vitamins and antioxidants for an extra boost to fight off infections.[2]
- Rolled oats & whole wheat: High in fiber to support gut health, crucial for immunity.[3]
- Cinnamon: Contains anti-inflammatory properties and antioxidants.[4]

Ingredients:

4 apples, peeled and sliced
1 cup mixed berries (blueberries, raspberries, strawberries)
1 cup rolled oats
1/4 cup whole wheat flour
1/4 cup brown sugar or coconut sugar
1/4 cup melted coconut oil
1 teaspoon cinnamon
A pinch of salt

Instructions:

  1. Preheat oven to 350°F (175°C).
  2. Mix sliced apples and berries in a baking dish.
  3. Combine oats, whole wheat flour, sugar, coconut oil, cinnamon, and salt until crumbly.
  4. Sprinkle the oat mixture over the fruit.
  5. Bake for 35-40 minutes until golden brown.
  6. Serve warm.

2. Mango Turmeric Smoothie

Time: 5 minutes

Serves: 1

Kickstart your day with a burst of tropical flavor. This smoothie combines fruits, spinach, and a secret ingredient—Pattern Wellness Turmeric Curcumin—to give you that extra oomph you need to conquer the day.

Immune-Boosting Powers:

- Mango: Loaded with vitamin C and antioxidants to strengthen immunity.[5]
- Banana: Rich content of vitamins, prebiotic fiber, and antioxidants.[6]
- Spinach: Rich in vitamins and minerals, including vitamin C and iron.[7]
- Pattern Wellness Turmeric Curcumin: Provides antioxidant and anti-inflammatory properties.[8]

Ingredients:

1 ripe mango, peeled and diced
1 ripe banana
1 cup fresh spinach leaves
1 cup almond milk or coconut water
2 Pattern Wellness Turmeric Curcumin capsules (contents emptied)

Instructions:

  1. Blend mango, banana, spinach, almond milk (or coconut water), and turmeric capsules until smooth and creamy.
  2. Pour into glasses and garnish with a mango slice, or as desired.
  3. Sip and savor!

3. Garlic Lemon Herb Roasted Salmon

Time: 25 minutes

Serves: 4

Infused with garlic, fresh lemon, and fragrant herbs like rosemary, thyme, and dill, this dish is not only tasty but packed with omega-3s and immune-boosting nutrients.

Immune-Boosting Powers:

- Salmon: Rich in omega-3 fatty acids to reduce inflammation.[9]
- Garlic: Contains allicin to boost the immune system and reduce cold severity.[10]
- Lemon: Rich in vitamin C to enhance immune function.[11]
- Fresh herbs: Packed with antioxidants and anti-inflammatory compounds.[12]

Ingredients:

4 salmon fillets
4 cloves garlic, minced
Juice of 1 lemon
2 tablespoons olive oil
1 teaspoon fresh rosemary, chopped
1 teaspoon fresh thyme leaves
1 teaspoon fresh dill, chopped
Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. Whisk garlic, lemon juice, olive oil, herbs, salt, and pepper.
  3. Brush salmon with mixture and bake for 12-15 minutes until flaky.
  4. Serve hot.

Protip: Want more of the full-body immune support that garlic provides but hate that smelly garlic breath? We’ve got you covered with our Odorless Organic Garlic, crafted with a 100% odorless and flavorless formula that supports whole-body wellness. 

4. Berry Collagen Smoothie

Time: 5 minutes

Serves: 1

Packed with mixed berries, Greek yogurt, honey, and a scoop of Pattern Wellness Collagen Peptides Powder, this refreshing smoothie is a delicious way to support your overall well-being.

Immune-Boosting Powers:

- Mixed berries: High in vitamin C and polyphenols to strengthen the immune system.[2]
- Greek yogurt: Contains probiotics supporting gut health, linked to immunity.[13]
- Honey: Has antimicrobial and antioxidant properties supporting immune function.[14]
- Pattern Wellness Collagen Peptides Powder: Supports skin health and may strengthen immunity via gut health.[15]

Ingredients:

1 cup mixed berries (strawberries, blueberries, raspberries)
1/2 cup Greek yogurt
1 tablespoon honey

Instructions:

  1. Blend berries, yogurt, honey, and collagen powder until smooth.
  2. Pour into glasses and garnish with a few extra berries or a drizzle of honey, if desired.
  3. Cheers to good health!

And Don’t Forget … 

Pattern Wellness has all the all-natural goodness your immunity is craving this season. Stock up on our wide selection of supplements to keep your immune system in tip-top shape and those springtime sniffles at bay! Click here to browse our wellness products tailored just for you. 

Happy cooking and here's to a season filled with health, happiness, and delicious adventures!

Resources:

  1. Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. "An apple a day keeps the doctor away": The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022 Jun;87(6):2291-2309. doi: 10.1111/1750-3841.16155. Epub 2022 May 3. PMID: 35502671; PMCID: PMC9321083. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9321083/ 
  2. Aoru Yang, Maaria Kortesniemi, Clinical evidence on potential health benefits of berries, Current Opinion in Food Science, Volume 2, 2015, Pages 36-42, ISSN 2214-7993, https://doi.org/10.1016/j.cofs.2015.01.002. 
  3. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol. 2015 Feb;52(2):662-75. doi: 10.1007/s13197-013-1072-1. Epub 2013 Jun 25. PMID: 25694675; PMCID: PMC4325078. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/ 
  4. Pagliari S, Forcella M, Lonati E, Sacco G, Romaniello F, Rovellini P, Fusi P, Palestini P, Campone L, Labra M, Bulbarelli A, Bruni I. Antioxidant and Anti-Inflammatory Effect of Cinnamon (Cinnamomum verum J. Presl) Bark Extract after In Vitro Digestion Simulation. Foods. 2023 Jan 18;12(3):452. doi: 10.3390/foods12030452. PMID: 36765979; PMCID: PMC9914695. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9914695/ 
  5. Castro RJ, Pedroza K, Hong MY. The effects of mango consumption on vascular health and immune function. Metabol Open. 2023 Oct 13;20:100260. doi: 10.1016/j.metop.2023.100260. PMID: 38115868; PMCID: PMC10728568. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10728568/ 
  6. Muhammad Faizan Afzal, Waseem Khalid, Sidra Akram, Muhammad Armghan Khalid, Muhammad Zubair, Safura Kauser, Khalid Abdelsamea Mohamedahmed, Afifa Aziz & Shahida Anusha Siddiqui (2022) Bioactive profile and functional food applications of banana in food sectors and health: a review, International Journal of Food Properties, 25:1, 2286-2300, DOI: 10.1080/10942912.2022.2130940 
  7. Chokkara Sri Lasya (2022). Spinach and its health benefits: A review. The Pharma Innovation. ISSN (E): 2277-7695. https://www.thepharmajournal.com/archives/2022/vol11issue8S/PartP/S-11-8-47-875.pdf 
  8. Allegra A, Mirabile G, Ettari R, Pioggia G, Gangemi S. The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis. Int J Mol Sci. 2022 Nov 25;23(23):14710. doi: 10.3390/ijms232314710. PMID: 36499036; PMCID: PMC9738113. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738113/ 
  9. Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019 Oct 11;20(20):5028. doi: 10.3390/ijms20205028. PMID: 31614433; PMCID: PMC6834330. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/ 
  10. Arreola R, Quintero-Fabián S, López-Roa RI, Flores-Gutiérrez EO, Reyes-Grajeda JP, Carrera-Quintanar L, Ortuño-Sahagún D. Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. 2015;2015:401630. doi: 10.1155/2015/401630. Epub 2015 Apr 19. PMID: 25961060; PMCID: PMC4417560. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/ 
  11. Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Front Immunol. 2021 Jun 24;12:712608. doi: 10.3389/fimmu.2021.712608. PMID: 34249019; PMCID: PMC8264544. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/ 
  12. Isbill J, Kandiah J, Kružliaková N. Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being. Integr Med (Encinitas). 2020 Oct;19(5):30-42. PMID: 33488303; PMCID: PMC7815254. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7815254/ 
  13. Judy Van de Water, Carl L. Keen, M. Eric Gershwin, The Influence of Chronic Yogurt Consumption on Immunity1, The Journal of Nutrition, Volume 129, Issue 7, 1999, Pages 1492S-1495S, ISSN 0022-3166, https://doi.org/10.1093/jn/129.7.1492S.
  14. Masad RJ, Haneefa SM, Mohamed YA, Al-Sbiei A, Bashir G, Fernandez-Cabezudo MJ, Al-Ramadi BK. The Immunomodulatory Effects of Honey and Associated Flavonoids in Cancer. Nutrients. 2021 Apr 13;13(4):1269. doi: 10.3390/nu13041269. PMID: 33924384; PMCID: PMC8069364. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8069364/ 
  15. Abrahams M, O'Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. doi: 10.2196/36339. PMID: 35639457; PMCID: PMC9198822. https://pubmed.ncbi.nlm.nih.gov/35639457/

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