5 Recipes to Give Your Immune System a Vitamin-C Boost


5 Recipes to Give Your Immune System a Vitamin-C Boost

Feb 25, 2015 //

During the winter, getting extra vitamin C
can mean the difference between the sniffles and a full-fledged cold. Choosing
foods that contain vitamin C to meet your daily requirement (the average women
needs 75 milligrams daily)
is easy if you pack a lunch that contains citrus
fruit. But even if citrus isn’t for you, there are many colorful fruits and
vegetables that will keep you energized and healthy. These recipes will add
vitamin C to your diet and boost your immune system.

Peach and Shrimp Kebabs


  • 1 ½ tablespoons chopped organic cilantro
  • 3 tablespoons limejuice
  • 1 ¾ tablespoons toasted sesame oil
  • ¾ teaspoons freshly grated lime zest
  • 1 pound raw shrimp, deveined and peeled
  • 1 organic bell pepper
  • 3 pitted organic peaches, cut into slices
  • 4 10-inch skewers
  • Pinch of salt

Create a marinade by stirring together cilantro, limejuice,
toasted sesame oil, lime zest and salt. Set aside two tablespoons of the
marinade for later. Toss the shrimp, peaches and bell pepper in the marinade.
Coat each ingredient thoroughly with the marinade. Preheat grill to medium-high heat.

Create four kebabs, alternating peaches, shrimp and green
peppers. Place kebabs on the grill, turning once, for about eight minutes, or
until shrimp is cooked through. Dress with the set-aside marinade. One serving
equals 21% of the recommended daily value of vitamin C.

Farmer’s Corn Relish



  • 3 ½ cups fresh organic corn kernels
  • 1 ¼ cups diced Vidalia onion
  • ½ finely chopped parsley
  • 2 tablespoons coconut oil
  • 3 tablespoons lime juice
  • Pinch of salt

Mix all ingredients together in a medium bowl. Serve this
relish with your favorite protein for a powerhouse of nutrients. One serving
provides 20% of the recommended daily value of vitamin C.

Vita-C Sandwich


  • ½ teaspoon grated orange peel
  • 2 oranges peeled and sectioned
  • 1 ½ teaspoons extra virgin olive oil
  • 1 ¾ tablespoons apple cider vinegar
  • 4 whole wheat toasted buns
  • ¾ cup fresh organic baby spinach
  • 2 cups tuna or salmon
  • 1 ounce bleu cheese (or cheese of choice)
  • Pinch of salt
  • Pinch of fresh ground pepper

To make the vinaigrette, whisk together apple cider vinegar,
extra virgin olive oil, grated orange rind, salt and pepper. Slice whole wheat
toasted buns in half. Layer each bun with tuna or salmon, spinach, orange
sections and cheese – dividing equally. Drizzle with vinaigrette. Wrap in waxed
paper and place in refrigerator until ready to enjoy. Makes 4 servings.

Slow-Cooker Stuffed Peppers



  • ½ teaspoon ground cinnamon
  • 1 tablespoon red wine vinegar
  • 26 ounces marinara sauce
  • ¾ teaspoon ground cumin
  • 4 whole orange bell peppers
  • ½ diced yellow bell pepper
  • 1 cup uncooked brown rice
  • ½ cup diced onion
  • ¼ cup raisins
  • ¼ cup dried cranberries
  • ½ pound grass-fed ground beef
  • Pinch of salt

Mix cinnamon, vinegar, marinara sauce and cumin in a bowl. Place
into a pot and simmer. Prepare the four orange bell peppers by removing their seeds
and slicing ½ inch off the top of each one. Set the pepper tops aside. In a
large mixing bowl, combine diced pepper, onion, raisins, cranberries, salt,
rice, beef and sauce. Spoon into orange bell peppers and replace tops. Cover
and cook in slow cooker for 7 ½ hours or until filling is cooked and peppers
are tender. Makes 4 servings.

Sunny Country Salad


  • 1 peeled red grapefruit
  • 3 peeled kiwi
  • 3 peeled oranges
  • ½ tablespoon yellow raisins
  • ½ tablespoon dried cranberries
  • 1 tablespoon dried cherries
  • 3 tablespoons toasted sliced almonds

Remove white pith from the grapefruit and oranges. Cut the
grapefruit, oranges and kiwi into bite size pieces. In a serving bowl, add
grapefruit, orange and kiwi pieces. Mix with raisins, cranberries, cherries and
almonds. Serve chilled.

Fruits and vegetables provide a stunning aesthetic to any
meal – those that contain the highest
levels of vitamin C
include chili peppers, red bell peppers, kale, papaya, strawberries
and broccoli – just to name a few! Vitamin C provides energy, antioxidants, disease
prevention, and help defy the effects of aging. Bon appetit!




Gina McKnight

Gina is an author, freelance writer, and equestrian from Ohio USA. Living with her family near Wayne National Forest, she is a fitness enthusiast with a passion for a healthy, organic lifestyle! She is a graduate of Franklin University, Columbus, Ohio; summa cum laude. Gina encourages her readers to eat healthy and to find a sport or hobby that keeps them moving!

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