Hey Fellow Plant Parents!

I come from the hills and the temperatures here drop drastically as we wait to welcome the new year. A few things that keep us warm are heart meals, cozy blankets and warm drinks. These are not only delicious, they also help us prevent colds and flu. Our immune systems need an extra boost to ward off infections and what we eat can help us do that. 

The best inclusion suggested by grandmothers and now endorsed by our mothers are  plant-based recipes. Adding them into your diet can strengthen our immunity naturally. These are loaded with essential vitamins, minerals, and antioxidants, and keeps us warm and healthy throughout the chilly months.

So, here are five simple and delicious plant-based recipes of my family to enhance your immune health in winters.

#1. Spinach and Bean Stew  

This warm and cozy stew is full of healthy spinach and beans, making it both tasty and good for you.  

Ingredients:  

• 2 cups of chopped spinach  
• 1 can of white beans, drained and rinsed  
• 1 carrot, diced  
• 1 celery stick, diced  
• 1 onion, chopped  
• 2 garlic cloves, minced  
• 4 cups of vegetable broth  
• 1 teaspoon of cumin  
• 1 teaspoon of smoked paprika  
• Salt and pepper to taste  

Instructions: 

1. Cook the onion, garlic, carrot, and celery in a big pot until they soften.  
2. Add the cumin and smoked paprika, and stir for another minute.  
3. Pour in the vegetable broth and beans. Bring to a boil, then let it simmer for 20 minutes.  
4. Mix in the spinach and cook until it wilts.  
5. Add salt and pepper to taste, then enjoy this delicious and hearty meal!  

#2.Overnight Fruit and Seed Oatmeal

This simple overnight oatmeal is packed with seeds rich in zinc,. You can mix up the flavors by choosing different fruits for the base and toppings. We love pumpkin seeds and diced strawberries, but goji berries and dark chocolate are also great for an extra immune boost.

Ingredients:

• 1 cup gluten-free steel-cut oats
• ¼ cup hemp seeds
• ¼ cup ground flaxseeds
• ¼ cup chia seeds
• 2 tsp cinnamon
• 2 apples, diced
• 3-4 tsp maple syrup or date sugar (optional) or 1 diced banana
• 4.5 cups filtered water (or more in the morning if you prefer a thinner consistency)
• Toppings: pumpkin seeds, sunflower seeds, diced strawberries, goji berries, dark chocolate shavings, raspberries, blueberries, or local honey.

Instructions:

• Dice the apples, leaving the skins on for extra fiber.
• In a slow cooker, combine the oats, hemp seeds, flaxseeds, chia seeds, cinnamon, apples, and sweetener (if using). Stir to combine.
• Add water and mix. Set the slow cooker to low for 6-8 hours.
• In the morning, stir the oatmeal to soften any chia seeds that may have floated to the top.
• Top with your favorite toppings and enjoy!