Your immune cells could make the difference between staying healthy and succumbing to illnesses like the flu or even cancer. So, it’s essential to focus on boosting your immune system, and one way to do it is by starting your day on a healthier note. With a super-nutritious, immune-boosting breakfast from Bastyr University, you can give your immune system the support and defense it needs while enjoying a scrumptious meal. Let’s dive into the recipe, shall we?
The Immune-Boosting Breakfast
Ingredients:
- 4 cups rolled oats (see Additional Notes below)
- 2 cups oat bran
- ½ cup fresh or dried fruit and seeds (such as raisins, dates, blueberries, unsulphured only)
- 1 cup sunflower seeds or pumpkin seeds (can be ground)
- 1 cup nuts (try starting with walnuts and almonds)
- 1 cup lecithin granules
- 1 cup ground flax seed
- 1 cup milk thistle (silybum marianum seeds)
- ½ cup chia seeds (optional)
For added taste, experiment with spices like coriander, fennel, and turmeric. Start with 1 tsp. of each, and even try ginger, cinnamon, and other herbs or spices.
Instructions:
- Grind flax seeds and milk thistle seeds in a coffee grinder, blender, or meat grinder.
- Combine all ingredients and keep in the refrigerator.
- Soak the mixture for 30 minutes or as long as overnight before eating. Use water, nut milk, rice milk, apple juice, etc.
To make your own almond milk, blend ½ cup almonds with 2 cups of water.
Why this Immune-Boosting Breakfast Works
This breakfast recipe is ideal for supporting your immune system due to its abundance of health-boosting ingredients. Let’s explore the benefits of each:
- Rolled oats: Rich in fiber, vitamins, and minerals, rolled oats have been linked to reduced heart disease risk, lower blood pressure, and improved digestive health.
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Oat bran: As a fiber-rich food, oat bran helps reduce cholesterol levels, maintain blood sugar levels, and keep you feeling fuller for longer.
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Fresh or dried fruit: High in fiber, vitamins, and antioxidants, eating fresh or dried fruit can promote heart health and reduce the risk of chronic diseases.
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Seeds and nuts: Packed with healthy fats, fiber, and antioxidants, incorporating seeds and nuts in your diet can help reduce inflammation and support weight management.
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Lecithin granules: These granules are derived from soybeans, and they contain several compounds beneficial for cognitive function and heart health.
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Flax seeds: With a high content of omega-3 fatty acids, flax seeds are known for their anti-inflammatory and heart health benefits.
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Milk thistle seeds: Often used as a herbal remedy for liver health, milk thistle seeds also have antioxidant and anti-inflammatory properties.
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Chia seeds (optional): These super-seeds are high in fiber, omega-3 fatty acids, and antioxidants, which can help boost your immune health, combat inflammation, and enhance overall health.
With its various health-boosting ingredients, this immune-fortifying breakfast will not only help you start your day on the right foot, but it will also support your immune system and keep you feeling energized and satisfied. So, why not give it a try and see the difference it can make in your overall health and well-being?
