Ready or not, here it comes! Whether you were hoping for an endless summer or have already started counting the days until Christmas, school is back in session! Kids are packing up their backpacks and hitting the books, gearing up for a whole new type of school year. This year may be a little different, and regardless of whether your kids are back in a real classroom or schooling from the living room, mealtime will feel a little different this year. Fueling yourself and your family with immune-boosting foods will help increase energy and performance levels all year long. If you are confused about how to include immune-boosting foods in your meals, have no fear, Clearfast has you covered! Today, we’re offering up immune-boosting meal ideas for breakfast, lunch, and dinner that pack immune-boosting and nutrient-dense ingredients you need to keep everyone feeling their best.
Immune-Boosting Breakfast Ideas:
Overnight oats:
Overnight oats are a quick and easy breakfast option that your kids will love. It’ll keep everyone satisfied for hours because it is full of fiber. It’s easy to add fruit which will provide a boost of antioxidants and immunity. You can make this immune-boosting recipe it the night before so it’s ready to enjoy when you wake up.
My favorite: Banana Nutzo Overnight Oats
This is the immune-boosting recipe that I find the tastiest but there are TONS of ways to mix it up by trying out different fruits, nut butter, nuts, and more. I encourage you to vary it up and use a variety of different fruits if you are eating this every day. Adding Greek yogurt gives this meal some extra protein and probiotics which helps with gut health. Instead of nut butter, you can use sliced or chopped walnuts, pecans, or almonds. I encourage you to get your kids involved in prepping the overnight oats with you so they can get a feel for using healthy foods in fun and innovative ways!
- 1/2 cups of quick oats
- 1/2 cup of almond milk (or whatever milk you prefer)
- 1/2 of a banana (sliced)
- Cinnamon
- 1 to 2 tablespoons of nutzo
- *optional: 1/4 cup of Greek yogurt
Mix all the ingredients in a cup or mason jar. Place in the fridge the night before and enjoy in the morning.
Healthy, high protein smoothie:
Smoothies are a delicious way to get in some immune-boosting foods, especially for those picky eaters who don’t love eating their fruits and veggies. There are tons of delicious ways to make your smoothies. Blueberries, lemons, oranges, spinach, kiwi, turmeric, and yogurt are all excellent ingredients to add to your smoothies to help boost your immunity.
My favorite: Blueberry peanut butter smoothie
This is a great recipe for a high protein, immune-boosting smoothie that tastes delicious. The Greek yogurt and nut butter offer a serious one-two-punch of protein. The nut butter also gives you some healthy fats that are crucial to your diet. Blueberries are a great way to boost your immunity because they are a powerful antioxidant. If you want to kickup your smoothie one more notch, add a cup of spinach to get in a serving of veggies. *Note, sometimes spinach can be a turn off for kids but if your little one is keen on some green, I highly recommend adding spinach to this recipe.
- 1 cup of blueberries (fresh or frozen)
- 1.5 cups of milk (I like almond but any milk works)
- 2 tablespoons of nut butter (I prefer peanut or almond butter)
- 2/3 cup of Greek yogurt (plain)
- Cinnamon
Blend ingredients together and enjoy. This recipe will make about 2 servings.
Immune-Boosting Lunch:
Whether your kid is at home with you or off at school, it’ss crucial to have a satisfying and filling lunch prepared to ensure they have enough energy to power them through the rest of the day.
My favorite: Veggie Hummus Wrap
This is a great immune-boosting, plant-based meal option that’s super easy to prep. It’s an excellent way to get a few servings of vegetables in, which will help boost immunity. The hummus and cheese provide protein and the whole grain tortilla is a complex carb that will keep you and your child’s brain happy and ready to learn.
- Whole grain tortilla (aim for >3g of fiber)
- 2 tablespoons of hummus
- Cheese (whichever kind you and your family prefer)
- Fill with your child’s favorite vegetables (aim for 2-3 servings) I think spinach, red peppers, and tomatoes is the tastiest combo.
Immune-Boosting Dinner:
Easy Sheet Pan Meals
If you are looking for quick and healthy immune-boosting meals for dinner with limited prep, sheet pan meals are just for you. You can mix up the type of protein you use (chicken, salmon, tilapia, pork) as well as the carbohydrate and the veggies. Aim to serve at least 1-2 servings of vegetables at dinner time, this will help boost the whole family’s immunity.
My favorite: Salmon, Brussel Sprouts, and Sweet potatoes
- Salmon fillet (4 oz per person)
- Brussels sprouts (1 cup per person)
- Sweet potatoes (1 small per person)
- Olive Oil
- Salt and Pepper
- Lemon
- Garlic
This is simple but delicious. The steps are easy.
- Preheat oven to 425 ˚F.
- Wash and dry sweet potatoes. Cut into 1/2-inch cubes or 1-inch fry like pieces. (No need to peel, the potatoes peel is packed with nutrients).
- Coat potatoes with 1 tablespoon of olive oil, salt, and pepper. Place on foil-covered sheet pan. Make sure to spray your pan.
- Cook for 15 minutes. While potatoes cook, wash brussels sprouts and cut them in half. Season with 1 tablespoon of olive oil, salt, and pepper.
- Once potatoes have cooked 15 minutes, lay Brussel sprouts on sheet pan with potatoes. If you don’t have room, you can use two sheet pans. Cook for 10 more minutes.
- While potatoes and brussels sprouts cook, season your salmon with minced garlic, lemon juice, salt, and pepper.
- Next, take Brussel sprouts and potatoes out of the oven. Place your seasoned salmon fillet on pan with potatoes and brussels sprouts. Place sheet pan in the oven and cook for 12-15 minutes.
- Let cool, serve, and Enjoy!
*Be careful to only use a small amount of salt when seasoning your items.
We hope you and your littles enjoy these immune-boosting recipes as much as we do!