Delicious Beyond Keto Recipe for a Strong Immune System
This time of year, we all start thinking about our immune systems. How can we stay healthy for the next 6-7 months? How can we avoid sickness and boost immunity? There are a lot of ways to support your immune system, and some of them are as easy as the foods we choose each day. Our recipe today, delivers delectable flavors for a strong immune system. Eat it for breakfast, or any time of day. It’s low carb, high nutrient, and delicious.
Here’s how to make this Beyond Keto recipe and why it’s time to be picky about what foods we put in our bodies. Choose healthy foods for a strong immune system!
Delicious Strong Immune System Breakfast: Smoked Salmon Benedict with Olive Oil & Avocados
Ingredients
- 2 large eggs (local, free-range, organic if possible)
- 1 slice Keto bread or English muffin, cut in half (optional)
- 1 tablespoons cream cheese
- 2 ounces smoked salmon (salmon lox)
- 2 teaspoons capers
- Thinly sliced red onion
- Fresh ground black pepper
- Extra Virgin Olive Oil
- 1/4 med avocado, sliced thin (optional)
Lemon Hollandaise Sauce
- 2 large egg yolks (local, free-range, organic if possible)
- 2 tablespoons water
- 2 tablespoons butter
- 2 teaspoons fresh lemon juice
- A pinch of salt
Instructions
- Start with the Hollandaise sauce: Place egg yolks and water in a small skillet. Increase heat to medium-high Hold the pan 2 inches above the heat surface and whisk the eggs until they are foamy and warm. Add the butter while still holding pan, and whisk until the mixture becomes thick. Add lemon juice and salt. Whisk to mix well. Set aside on the counter.
- Toast bread. Spread cream cheese on bread.
- Place a medium pot, filled with water on the stove over high heat. Bring to a boil. Once boiling, reduce heat to a simmer. Crack one egg and add at a time. Allow eggs to cook for 4 minutes. Remove eggs with a slotted spoon and place on bread.
- Pour hollandaise sauce over eggs, top with onions, capers, black pepper, and avocado.
- Drizzle olive oil over the entire dish.
Nutrition Info (serves 1): 530 calories, 50 grams fat, 4 grams net carbs (7 grams total, 3 grams fiber), 28 grams protein
Immune Boosting Breakfast Superfoods
1. Eggs
Eggs provide one of the best, most bioavailable, proteins known to man. When you’re interested in boosting your immune system, it’s important to eat adequate protein. This only requires a small amount at each meal.
Egg proteins also support fat metabolism, carbohydrate metabolism, the immune system, hormones, cellular growth and repair, and more (1).
2. Salmon
In addition to providing great protein, salmon offers one of the most potent compounds to fight inflammation and support the immune system.
The omega-3 fats in salmon are true superfood compounds. They increase the production of anti-inflammatory hormones. This in turn, relieves the immune system by reducing its reaction to inflammation. Omega-3 fats are known to support eye, brain, cardiovascular, and cellular health (2).
3. Olive Oil
Extra virgin olive oil boasts a great immune-boosting compound: oleocanthal.
Studies show that oleocanthal specifically contains disease-fighting antioxidants, anti-cancer compounds, anti-inflammatories, and compounds that support heart health. It is potent and reduces inflammation in similar strength to some medications, like ibuprofen (3). Additionally, it provides both antibacterial and anti-viral action (4).
4. Avocados
Avocados are another anti-inflammatory food that supports your immune system. It has fats called phytosterols. Phytosterols fight inflammation associated with arthritis while avocados’ polyhydroxylated fatty alcohols (PFAs) reduce inflammation in other ways.
Additionally, oleic acid supports digestive tract and brain health to directly boost the immune system (5).
5. Red Onions
Red onions are a wonderful food to support your immune system. They contain antioxidants that fight cell-damaging free radicals, are antibacterial and contain anti-cancer compounds.
6. Lemon Juice
Lemon juice is a good source of vitamin C, and vitamin C is a strong immune-supporting antioxidant.
In addition, lemon juice contains antibacterial compounds that fight bacteria in the entire digestive tract, from mouth to intestines (6).
7. Black Pepper
Black peppercorns are a humble, inexpensive, amazing superfood.
They support your immune system with potent antioxidants like piperine and anti-inflammatory compounds. Black peppercorns have healthy effects and fight cellular overgrowth (7).
Want More Beyond Keto Strong Immune System Tips?
This is just one part of a strong immune system plan. Here are some more tips to check out:
The Best Supplements to Support a Strong Immune System
How a Healthy Weight Supports a Strong Immune System
12 Easy Daily Habits for a Strong Immune System
Bottom Line
It’s a great time to do everything you can to have a strong immune system. Throughout your day, eat foods that support your immune system with great superfood ingredients. Try our delicious Beyond Keto breakfast (any time of day)! It will satisfy your taste buds and body with nourishing ingredients.
