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5 Recipes to Boost Your Immunity with Diabetes

By: Jolie Wiener
April 30, 2020

5 Recipes to Boost Your Immunity with Diabetes

While everyone is taking all precautionary measures to ensure we all stay healthy by washing hands, staying indoors, using hand sanitizer, etc, there are tons of ways we can be boosting our immune system with the foods we eat as well! Many of the foods you are eating probably have immune system benefits without you even knowing! In that case, keep it up! If not, not to worry. We are going to share with you 5 easy recipes to boost your immunity with diabetes and to keep you healthy, and your stomach happy!

First on the list, Lentil Soup!

Lentil Soup

Lentil soup is a great source of protein, not to mention tasty and hearty for everyone.

What you’ll need:

  • 250 g of red lentils
  • 2 medium onions
  • 2 medium carrots
  • 1/2 canned chopped tomatoes
  • 1/2 lemon
  • 2 teaspoons cumin
  • Salt
  • Chili pepper
  • Olive oil
  • Fresh mint
  • Celery leaves

Preparation: In a heated pan with olive oil, fry the chopped onion until browned. Next add grated carrots and stir for about 8 minutes. If you like it spicy, throw in some chilli peppers at this stage! Add tomatoes and cumin, pour in lentils and cook, stirring, for another 4-5 minutes. Fill with water 3 fingers above the level of lentils, bring to a boil, then reduce to low heat.  Do not forget to stir. Cook for around 15 minutes. Add salt and pepper to taste, squeeze half a lemon and sprinkle with chopped mint and celery leaves. Tada!

Second on the list, Baked sweet potato with chickpeas and tahini!

Baked sweet potato with chickpeas and tahini

If you are ever looking for a filling plant-based meal, look no further! This meal is filling and delicious! Sweet potato is known for having tons of nutrients! It contains a large number of vitamins, carbohydrates, proteins, fiber, proteins and essential minerals for humans: calcium, potassium, magnesium, sodium, etc. All of these are essential in a healthy diet to strengthen immunity.

What you’ll need:

  • 2 large sweet potatoes
  • 1 onion
  • 1 carrot
  • 200 g canned/boiled chickpeas
  • 1/3 cans of chopped tomatoes
  • 1 clove of garlic
  • Tahini
  • Salt/Black pepper
  • Olive oil
  • Green onion

Preparation: Preheat the oven at 220 degrees C and poke potato with a fork to allow air and heat to penetrate. Put the potato in the oven for 45-60 minutes (depending on size, test readiness with a knife). In a heated frying pan with olive oil, fry the onions until browned, add the grated carrots and cook for another 5-7 minutes. Add finely chopped garlic and tomatoes, stuff the chickpeas inside and cook for another 7 minutes over medium heat. Cut the finished sweet potato into 2 pieces lengthwise, pour the tahini on top, spoon on the salad with chickpeas, sprinkle with green onions, and enjoy!

Third on the list, Spring rolls with salmon!

Spring rolls with salmon

Fatty sea fish is the best source of Omega-3! Omega-3 is known for maintaining immunity. Fatty fish also contains zinc which is key to a healthy immune system. It is necessary for the production of antibodies and white blood cells, the two main defenders of our body!

Ingredients:

  • Rice paper
  • 200 g salmon fillet
  • 4 cucumbers
  • 1 daikon Boiled
  • Glass noodles
  • Fresh Peppermint
  • Mint
  • Green onion 

Preparation: Chop salmon, cucumbers and daikon into small matchsticks. Peel mint and cilantro into leaves, cut the green onions to the same length of the cucumbers and daikon. Layout all the chopped ingredients.Fill a bowl of water to wet the rice paper with. Wet the rice paper on both sides (it should become soft). First, spread some of the noodles, then salmon, vegetables and herbs. Wrap it up and repeat until you’ve used up all your ingredients or rice paper! It may take you a while to get the hang of the rolling technique, but it is sure fun and tasty!

Fourth on the list, Green tea with ginger and orange!

Green tea with ginger and orange

All three components of this drink are great protectors for the body. Green tea contains antioxidants and vitamin C. This tea also contains anti-inflammatory properties, not to mention has natural caffeine as well. 

Ingredients: 

  • Green onion
  • Fresh ginger
  • 1/2 orange
  • Honey to taste

Preparation: Grate ginger and add green tea and pour boiling water. Leave to brew when the drink cools down a bit, add squeezed orange juice and honey. Enjoy! Easy as that! 

Lastly, Turmeric latte!

Turmeric latte

Turmeric is known to be loaded with properties which can contribute to better immunity. Consuming turmeric can help prevent infections, cold, flu and other health issues! Turmeric lattes aka golden milk, a traditional ayurvedic drink believed to contain anti-inflammatory properties. … This is mainly due to its antioxidant and anti-inflammatory properties!

Ingredients

  • ½ tsp. ground cinnamon
  • ½ tsp. ground turmeric
  • ¼ tsp. dried ginger
  • pinch of ground cloves & black pepper
  • ¼ cup of coconut milk
  • 1 tbsp. raw honey (depends on preference)

Preparation: Put a kettle on to boil. Combine all spices in a mug together. Add coconut milk. Whisk together until smooth and there are no lumps of spice left. Add the boiling water and stir in honey! Let it sit for 3-5 minutes to allow all flavors to sit. Relax and enjoy!

These are just a few of the best foods for your immune system, especially for diabetics! Boost your immune system with these foods and give one of these recipes a try. Be sure to post a picture of your creation on the “Winning Type 2 Diabetes Together” Facebook group where tons of recipes and new ideas are featured! Happy cooking!

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