Immune-Season Cooking Recipes

Recipe 1: Golden Ginger–Turmeric Lentil Soup (30–35 min) + Optional Colostrum Swirl

Makes: 4 bowls. Why it works: Warm spices + lemon and herbs build big flavor, so you can season lightly. The colostrum swirl adds a gentle, creamy finish.

Ingredients

• 1 cup red lentils, rinsed
• 1 tbsp olive oil
• 1 small onion, diced
• 2 carrots, diced
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1 tsp ground turmeric
• ½ tsp ground cumin
• 4 cups low-sodium vegetable broth (plus water if needed)
• 1 bay leaf (optional)
• ½ lemon (juice), plus wedges for serving
• 2 tbsp chopped parsley or cilantro
• Salt and black pepper to taste (start small)
• Optional (dairy): Sandhu Herbals Colostrum Powder about 1–2 tsp per bowl (or 2–4 tbsp for the whole pot), used off heat.

Directions

1. Warm oil in a pot over medium heat. Sauté onion and carrots for 3–4 minutes.
2. Add garlic, ginger, turmeric, and cumin; stir for 30 seconds until fragrant.
3. Add lentils, broth, and bay leaf. Bring to a boil; reduce to a gentle simmer for 15–18 minutes, stirring occasionally. Add a splash of water if it gets too thick.
4. Off heat, stir in lemon juice and herbs. Taste first, then add a pinch of salt and pepper if needed.

Colostrum Swirl (add off heat)

• For the whole pot: in a small bowl, whisk 2–4 tbsp colostrum powder with ½ cup warm (not hot) broth until smooth, then stir into the soup off heat.
• For individual bowls: whisk 1–2 tsp powder with a few spoonfuls of warm soup in a cup, then swirl into each bowl.
• Tip: Don’t boil after adding; add right before serving for best texture.

Serve with extra lemon and herbs on top.

Make it yours: Add a handful of spinach at the end, or swirl in a spoon of plain yogurt (if you’re not using the colostrum). Contains milk if colostrum is used.

Recipe 2: Citrus–Herb Sheet-Pan Chicken & Veg (or Tofu) (35–40 min)

Makes: 3–4 servings Why it works: Rosemary + thyme + lemon deliver that “roasted” aroma you crave—no heavy sauces needed.

Ingredients

• 1 lb boneless chicken thighs (or extra-firm tofu, pressed and cubed)
• 1 lb mixed vegetables (broccoli, carrots, bell peppers, or potatoes), bite-size
• 2 tbsp olive oil
• Zest of 1 lemon + 2 tbsp lemon juice
• 2 tsp chopped fresh rosemary (or 1 tsp dried)
• 2 tsp chopped fresh thyme (or 1 tsp dried)
• 2 cloves garlic, minced
• Salt and black pepper to taste (go light)

Directions

1. Heat oven to 425°F (220°C). Line a sheet pan.
2. In a bowl, mix oil, lemon zest/juice, rosemary, thyme, and garlic.
3. Toss half the mixture with the vegetables; spread on the pan. Toss the rest with the chicken (or tofu) and place on top or alongside.
4. Roast for 25–30 minutes, flipping once, until chicken is cooked through (or tofu edges are golden) and vegetables are tender.
5. Finish with a squeeze of lemon and a sprinkle of parsley.

Swap ideas: Use oregano instead of thyme; add a splash of balsamic in the last 5 minutes.

Recipe 3: Simmered Elderberry–Ginger Tea (15–20 min)

Makes: 2 mugs Why it works: You’ll cook the dried elderberries (as they should be), and the ginger brings cozy warmth.

Ingredients

• 2 cups water
• 2 tbsp dried elderberries (food-grade, for cooking)
• 3–4 thin slices fresh ginger
• 1 strip lemon peel (or 1 cinnamon stick)
• Honey or lemon to taste (optional)

Directions

1. Add water, elderberries, ginger, and peel to a small pot.
2. Bring to a gentle boil, then reduce to a simmer for 10–15 minutes.
3. Strain into mugs. Sweeten with honey and/or more lemon if you like.

Note: Always cook elderberries before consuming. This is a culinary tea, not a substitute for medical care.

Flavor-First Tips (Use Anytime)

• Acid before salt: Try lemon, lime, or vinegar first; then decide if you still want more salt.
• Add herbs at the end: Parsley, cilantro, and basil taste brighter when added right before serving.
• Toast spices briefly: Warming turmeric or cumin for 30 seconds unlocks aroma fast.
• Garnish with purpose: A squeeze of citrus and fresh herbs equals an instant lift.

FAQs

1. Can I use dried herbs instead of fresh?
Yes. Dried herbs are stronger per teaspoon. Add them earlier in cooking (soup, roasting) so they mellow. Add fresh herbs at the end for bright flavor.

2. How do I keep flavor high with less salt?
Layer aroma first: toast spices briefly, add garlic/ginger, finish with lemon or vinegar, and scatter fresh herbs.

3. Is elderberry safe to use in tea?
Use food-grade dried elderberries and cook them (simmer 10–15 minutes), then strain. Don’t eat raw elderberries or raw stems/leaves. This is a kitchen recipe, not medical advice.