A whole foods, plant-based diet is one of the best ways to nourish your immunity. When our diet is full of colorful plants, we are nourished with powerful antioxidants from those foods. Plus, focusing on whole foods, like whole grains, beans, lentils, fruits, and vegetables, provides us with vitamins, minerals, and fiber. These nutrients are often lacking in processed and refined foods. This is a fundamental key to understanding the benefits of a plant-based diet.

I recently had the pleasure to team up with Lori Bumbaco, a Plant-Based Registered Dietitian-Nutritionist at the Cancer Wellness Center for a night of virtual cooking and learning. In our virtual class, we combined cooking and nutrition to highlight the benefits of a whole foods, plant-based diet. Immunity seems to be of particular importance right now. Besides fighting Covid, a strong immunity protects you from other diseases and illnesses.

How Diet Impacts your Immune System

Did you know that 70 to 80 percent of your immune system resides in your gut? It’s true! The health of your gut plays a big role in your body’s ability to fight off disease. And what are the foods that are healthiest for the gut? They are whole foods, plant-based foods like fruits, vegetables, beans, lentils, nuts, and seeds. These foods nourish the microbiome of the gut with fiber. In turn, your body is stronger, making it more resistant to getting sick.

If you’re looking for new ingredients to experiment with, there are a host of different ones that you can have fun with. Below are a few plant superfoods that are not only packed with essential nutrients, but are great additions to any recipes and dishes.

Why Low-Fat is Important for Strong Immunity

Besides focusing on whole, plant-based foods like fruits, vegetables, and whole grains, reducing the amount of fat in your diet will also help in your immunity. Research has shown that keeping your fat intake to less than 20 percent of your daily calories can have a huge effect in boosting your body’s natural killer cells. Since so much of the fat in the Standard American Diet comes from refined oils, cutting oil from your diet is an easy way to reduce your fat intake. In addition, focus on eating starchy, complex carbs like sweet potatoes, wild rice, quinoa, corn, lentils, yams. These whole foods will keep you satisfied, while also keeping your diet low fat.

Diseases Linked to a Weak Immune System

Besides fighting cancer, Covid, and the common cold, a weak immune systems is linked to many other diseases. Remember, a weak immune system means your body isn’t able to fight off infection. In turn, diseases linked to infection and inflammation are often signs of a weak immune system:

• Recurring pneumonia, bronchitis, sinus infections, ear infections, or skin infections
• Blood disorders, such as low platelets or anemia
• Digestive issues such as nausea, diarrhea, acid reflux, and indigestion
• Autoimmune disorders, including lupus, rheumatoid arthritis, and type 1 diabetes

Constantly feeling tired and stressed can also be signs of a weak immune system.

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Simple Plant-Based Recipes to Strengthen your Immune System

Jumping 100 percent into a whole foods, plant-based diet can seem daunting. However, there are ways you can make small changes to slowly embrace more plant-based eating. Lori offers a bunch of helpful tips at the end of her presentation. Plus, I show you how to make 3 of my favorite healthy recipes to get started:

Vegan Green Chili Potato Tacos – Plant-Based , Oil-Free Recipe

It’s time for Taco Tuesday! These spicy green chili potato tacos are quick and easy! Take some help from the microwave for a one-pan dish. Topped with a simple vegan avocado slaw. The perfect whole foods, plant-based weeknight dinner.

10-Minute Mediterranean Chickpea “Tu-No” Salad

Mashed chickpeas replace tuna in this quick vegan Mediterranean “Tu-No” salad recipe.  Mediterranean flavor comes from a colorful mix of sun-dried tomatoes, bell pepper, olives, and more.  With an easy, oil-free dressing. This whole foods, plant-based salad is a snap to make, and it gets even better the next day.

Simple Broiled Bananas with Cinnamon and Cocoa Nibs

Broiling bananas brings out their natural sugars and adds a crust reminiscent of campfire marshmallows.  A dusting of cinnamon and a crunch from bittersweet cocoa nibs finishes this easy, healthy, gluten-free, vegan dessert.

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Cook any of these? Please Share!

If you cook any of these vegan casseroles or use them for recipe inspirations, please share. Comment below or tag me on:

Instagram: @chefkatiesimmons

Facebook: @plants-rule

More Reading:

For more helpful tips, check out this useful article on Porch.com:

Moving Towards a Vegan Lifestyle at Home; The Experts Tell Us How to Do It