Foods that boost immunity are a rising trend not only in home kitchens but throughout foodservice operations everywhere. Fruits, vegetables, nuts and seeds are excellent ways to give your whole body a boost of immune-enhancing vitamins, minerals, fiber and phytochemicals. Spotlighting specific superfoods on your menu while creating great-tasting dishes will please customers of all kinds.
Multiple foods give added benefit to the body’s immune system, but some are also uniquely designed to make your dishes incredibly delicious. What types of foods are diners looking for in your recipes, and what makes them good for your body? Let’s discuss some of the top superfoods trending now.
Not just a toadstool
Mushrooms have been a health remedy for thousands of years, and they also add incredible flavor and texture to dishes. These spore-bearing fungi are packed full of protein, fiber, and a host of B vitamins. Shiitake and maitake mushrooms are culinary favorites because their flavor is incredible, but their nutraceutical contributions are also through the roof. They're high in beta-glucans — cancer-fighting, anti-inflammatory powerhouses. Shiitake’s active compound, lentinan, and maitake’s D-fraction are responsible for its immune-boosting effect. There are many edible mushroom varieties to choose from, and they all add an excellent source of nutrition for the body, while also enhancing the flavor profile of stir-fries, sautéed vegetables, soups, sauces, omelets, chowder, risotto and on and on.
Leafy greens anyone?
The days of kale green smoothies are still here, but this veggie is so much more than a smoothie superfood. It can be the star of an elevated crispy slaw, massaged salad or the main ingredient in soup (among many other things). This leafy green can strengthen the immune system with its amazing antioxidant content, and the dark green color signals a high amount of vitamin A (and other phytochemicals). It’s high in calcium and its vitamin C and B content are also off the charts. Folate (B9) is particularly exceptional at aiding depression, cognitive function and atherosclerosis. Kale is just one of a long list of cruciferous vegetables that can help with hormone regulation, cancer-fighting and inflammation. Curly, dino and ragged are just a few of the variety available to add nutrients and tasty goodness to your menu.
Ode to garlic
The tempting aroma of garlic is undeniable. It’s easily one of the most popular vegetables in history and has been used in food throughout the world for thousands of years. Functioning more like an herb than its onion cousin, this multifunctional ingredient makes almost any dish taste better (well, maybe not ice cream). But garlic can also be a robust immune-boosting vegetable. The active compound, allicin is activated when garlic is cut or crushed and works on the immune system by providing white blood cells with more disease-fighting gusto. It is antiviral, anti-bacterial; and its effect on blood pressure, high cholesterol, blood clots and respiratory infections are proven. It would be surprising if your operation isn’t already using garlic to some degree, but there are some great ways to increase the nutraceutical properties of this tasty bulb. Once it’s crushed, let it sit for about 10 minutes to allow the immune-boosting allicin to be fully activated. Use raw garlic whenever possible, but cooked garlic also works wonders. Add it to sauces, pesto, sauteed vegetables, soups, homemade dressings or garlic-infused oil to make almost anything taste instantly incredible.
The golden child
Turmeric is an anti-inflammatory champion overflowing with antioxidants. Like garlic, this spice has antiviral, antibacterial and strong anti-inflammatory properties. These properties can aid in things like heart disease, degenerative disease and cancer. The active compound curcumin has been shown to work at the same level as some anti-inflammatory drugs and is best absorbed with a fat source and black pepper. Turmeric is famous for its golden-colored and delicious curries, but the spice is more faceted than one dish. Try turmeric in sauces, kitchari, soup, baked chicken, roasted vegetables, frittatas and teas.
A sweet blueberry bite
This tiny berry bursts with vitamin C, copper, iron, vitamin K, magnesium, and other vitamins and minerals that strengthen the immune system. Berries have the highest antioxidant level of any fruit or vegetable known. And the flavonoid anthocyanin (the compound that gives berries their purple color) helps regulate the immune system. These blue beauties can also help lower blood pressure, decrease heart disease, and heighten cognitive function. They’re also nothing short of delicious. A mix of sweet and tangy makes these berries perfect for sauces (even for savory foods), marinades, cheesecake, tarts, scones and many other amazing desserts and drinks.
A tasty adventure.
Aiding the immune system with superfood ingredients can be a tasty adventure that’s good for your business and customers’ health. Try incorporating some of the health facts into your menu description so diners know the health benefits of your dish. You’ll also want to make it clear that these amazing foods and health benefits aren’t ever a substitute for a doctor’s guidance or recommendations. Want to learn about putting more fruits and veggies on your menu? Take a look at our blog post about the growth of the plant-based food movement.
