Immune boosting foods + roasted root & salmon recipe

Spring is coming up so fast and I am welcoming it with full arms! I enjoy winter, but it’s so exciting when spring comes and things start getting warm, sunny, and alive.

During colder seasons we should always make sure that we’re taking extra special care of our immune systems by nourishing our bodies, and staying away from excess sugar. For some more nourishing recipes and healthy sweets, click here!

My favorite foods recently have been roasted sweet potato, garlic, and sauteed kale. I think I’m addicted to roasted sweet potato. Good thing that it’s got lots of good stuff in it! I thought that I would share this roasted root/veggie recipe that has become my new favorite for winter and spring lately.

First, let’s look at some great immune-boosting foods for the cold seasons and then we’ll jump into the recipe that incorporates these things!

1. Sweet Potato

Packed with vitamin A, vitamin C, minerals, and antioxidants, I love using sweet potatoes in everything from pie and muffins to savory dishes!

2. Garlic

Garlic is such an amazing superfood that it’s been proven to fight viruses and colds, infections, help to detoxify heavy metals and so much more! It’s also a delicious addition to recipes such as adding in EVOO and herbs to dip bread in, soups, and more!

3. Kale

Kale is one of the most amazing and nutrition packed vegetables! There are sooo many powerful health benefits in it, and even some I hadn’t even heard of before. With its beautiful deep greenness, this is one of my favorite foods!

4. Brussels Sprouts

Brussels sprouts may not be everyone’s favorite vegetable, but there are such huge health benefits to them including preventing cancer, diseases, detoxification, and more. When they’re prepared the right way, brussels sprouts are actually really tasty!

5. Wild caught salmon

Wild caught salmon is abundant in omega 3 fatty acids, B vitamins, anti inflammatory properties, and more! Salmon is also super high in protein and great for recipes such as pasta, with veggies and quinoa, and more.

Now for the recipe! After learning about all the amazing properties and life giving nourishment these foods contain, let’s incorporate them into a super yummy, filling, and nourishing meal!

Roasted veggies, seared salmon, and sauteed kale recipe

Serves: 4-6 / Prep time: 30 minutes / Cook time: 30-40 minutes


  1. 4 -6 wild caught salmon fillets fresh or frozen (if frozen, thaw in lukewarm water for 20 – 30 min until soft)
  2. 3-4 orange fleshed sweet potatoes
  3. 1 head of fresh garlic
  4. 2 cups fresh brussels sprouts (can be whole or halved)
  5. 1- 2 heads fresh organic kale ( Lacinato or regular) washed and chopped
  6. Olive oil
  7. salt + pepper
  8. 1 tbs dried rosemary
  9. 1tbs dried basil
  10. 1 tbs dried oregano
  11. 1 tbs dried dill
  12. 1 tbs garlic powder


  • Preheat oven to 425°
  • Peel sweet potato, cut in half vertically, cut in half vertically again, and then chop into 1/2 pie shaped pieces horizontally.
  • Wash brussels sprouts and peel off any wilting or rotting outer leaves. Slice the end off and chop in half.
  • Peel and cut ends of of garlic cloves, then gently smash with the flat of the knife and palm of your hand.
  • Put the prepared veggies into a deep large baking pan and drizzle generously with olive oil. Sprinkle with salt, pepper, oregano, basil, and rosemary and toss until coated evenly.
  • Place in oven for 10 minutes, then rotate pan and mix veggies around and bake for another 10-15 minutes until soft and slightly browned.
  • While veggies are baking, prepare salmon: preheat a skillet to medium-high heat with 2 tbs of olive oil, then season salmon fillets generously with salt, pepper, garlic powder, and dill. Place salmon fillets in pan and let sear on one side for 3 min, then flip to other side and sear for 3 min. Flip again, turn heat to medium-low, and cover with a lid for about 5 minutes until salmon is light pink and falls apart when cut. transfer to a plate and cover.
  • In the same pan as used for the salmon, turn to medium heat, add more oil if needed and add kale, seasoning with salt and pepper. Saute lightly until just wilted.
  • To plate: Serve each person with a salmon fillet, generous amount of roasted veggies, and a serving of kale. Season with salt if needed. Enjoy!

I hope that you enjoyed these 5 immune boosting foods and this delicious recipe! If you did, let me know in the comments + share what your favorite cold season recipe is lately!

4 responses to “Immune boosting foods + roasted root & salmon recipe”

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