01/03/2026
Here are healthy, immune-supportive recipes designed with an autoimmune-friendly mindset, focusing on anti-inflammatory ingredients, gut support, and nutrient density. These work well for AIP, functional medicine, and general immune wellness. (Always adjust for personal sensitivities!)
🥣 1. Turmeric-Ginger Immune Broth
Why it helps: Supports gut lining, reduces inflammation, and provides minerals & antioxidants.
Ingredients:
4 cups bone broth (or vegetable broth)
1 tsp ground turmeric (or 1” fresh root)
1” fresh ginger, sliced
1 clove garlic, smashed
1 tbsp coconut oil
Sea salt to taste
Optional: handful of spinach or kale
Instructions:
Warm broth in a pot; add turmeric, ginger, and garlic.
Simmer 10–15 minutes.
Stir in coconut oil and greens until wilted.
Strain if you prefer a pure broth.
Sip warm for a soothing, gut-friendly immunity boost.
🥗 2. AIP-Friendly Winter Greens & Salmon Bowl
Why it helps: Omega-3s, minerals, and antioxidants support healthy inflammatory balance.
Ingredients:
1 cooked salmon filet
2 cups mixed greens (kale, spinach, arugula)
½ cup roasted sweet potato cubes
¼ avocado, sliced
1 tbsp olive oil
1 tsp lemon juice
Sea salt + herbs like dill or parsley
Instructions:
Roast sweet potatoes at 400°F until tender.
Arrange greens, potatoes, and avocado.
Add salmon on top.
Drizzle olive oil + lemon; finish with herbs.
🍲 3. Autoimmune-Friendly Chicken & Vegetable Stew
Why it helps: Comforting, easy to digest, rich in immune-supportive vitamins + minerals.
Ingredients:
1 lb chicken thighs
3 carrots, chopped
2 celery stalks
1 zucchini, diced
1 small turnip or parsnip, chopped
1 tbsp fresh thyme
1 tbsp olive oil
4–5 cups broth
Salt to taste
Instructions:
Sauté chicken in olive oil until lightly browned.
Add veggies + thyme; stir to coat.
Pour in broth and simmer 30–40 minutes until tender.
Adjust seasoning; enjoy warm.
🥑 4. Green Immune Smoothie (Dairy-Free)
Why it helps: Packed with antioxidants, healthy fats, and phytonutrients.
Ingredients:
1 cup spinach
½ avocado
½ green apple
Juice of ½ lemon
1 cup coconut water or unsweetened nut milk
1 tbsp ground flax or chia
Optional: fresh mint or ginger
Instructions:
Blend until smooth. Refreshing immunity in a glass!
🍪 5. AIP Turmeric Coconut Bites
Why it helps: Anti-inflammatory, gut-friendly, and great for clean snacking.
Ingredients:
1 cup shredded coconut
2 tbsp coconut oil
1 tbsp honey
½ tsp turmeric
Pinch cinnamon
Pinch sea salt
Instructions:
Mix everything until it forms a sticky dough.
Roll into small balls.
Chill 20–30 minutes before eating.
