Dietary Strategies to Support a Strong Immune System
Antioxidant rich foods ~ While there is no one food or nutrient that can guarantee health, a balanced diet that includes a variety of protein, whole grains, nuts/seeds, and plenty of fruit and vegetables will help build a strong immune system.
Vitamin D ~ studies continue to link a shortage of this mighty nutrient to many serious diseases including: cancer, multiple sclerosis, diabetes, heart disease and influenza. It is believed that vitamin D increases the body’s production of proteins that destroy viruses.
During the fall and winter months, when the sun in the northern hemisphere is not sufficiently strong to synthesize vitamin D under our skin, adults are advised to take a minimum of 1,000 IUs (international units) of vitamin D per day while children should supplement in the range of 400 IUs daily. Older adults, people with dark skin, those who don’t spend a lot of time outdoors and those who wear clothing that covers most of their skin, should consider supplementing year round. Vitamin D levels can be easily tested through your medical or naturopathic doctor.
Probiotics ~ studies reveal that good bacteria (the ‘friendly’ strain of live microbes that are used to repopulate the gastrointestinal tract) can enhance the immune system helping to both prevent and reduce symptoms of flu and cold.
The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.
- 2 large yellow onions, peeled and coarsely chopped
- 1 tsp chili-garlic sauce
- 3 garlic cloves, minced
- 2 cups sliced mushrooms of choice
- 5 cups low sodium vegetable stock
- 3 cups water
- 1 cup shelled edamame beans, (run frozen beans under hot water for 15 seconds)
- 1 large red bell pepper, coarsely chopped
- 1 large yellow bell pepper, coarsely chopped
- 1 package (about 500 grams or about 2 cups) firm tofu, diced
- 6 Tbsp miso paste, or to taste
- 1 bundle green onion (scallions), finely chopped
Busybizzybee says
This is a great recipe! I like my soup more like a stew, so I enjoy doubling the mushrooms and scooping a huge ladle of soup over a bed of ramen noodles. Shredded Parmesan cheese makes a nice garnish along with those green onions!
kelly / inspired edibles says
ahhh, sounds like a divine way to enjoy …. so happy to hear, thank you for sharing your feedback! stay warm :)
Gail Palensky says
Would like to try this out as I’m home sick with a sore throat and cold today. I have some Miso broth and was wondering if I could use that instead of the vegetable stock and miso paste? Would that work?
kelly says
Hi Gail, there might be some taste variation (different flavor notes) depending on the ingredient list of the miso broth you’re using (brands vary) but to the extent that it’s essentially broth plus miso, I think you should be fine — you can also adjust seasoning as you go along. I hope it works out well for you and that you feel better soon.
Natalie says
Thank you so much for this yummy miso loaded soup recipe. I have always loved miso soup yet the extra veggies made it even better! I have been feeling under the weather and just wanted a comforting healthy soup, so glad you shared this recipe. It is absolutely delish!!! I will surely pass it on! :-)
kelly says
Natalie, your lovely note was the perfect way to start to my day ~ a bright light. Thank you kindly for taking the time to drop by. I love hearing from my readers and it’s especially nice to know how much you enjoyed this soup… yay! Feel better soon :).
My Inner Chick says
Kelly,
such perfect “comfort food.”
my tummy is growling. Xxx
Jeanette Chen says
Great information Kelly – love all the veggies in your miso soup – sure to boost the immune system and help keep the flu away!
Barb Bamber says
What a great title/name for this soup, it is indeed fully loaded.. with so much goodness packed in! My family loves miso soup and to be honest, my “go to” chicken soup with rice when we’re sick is boring compared to this recipe! I think one should eat this weekly to stave off getting sick. My gosh there’s a lot of flu going around this winter!!
Magic of Spice says
What an absolutely wonderful soup! Wish I had a bowl now :)
Happy New Year!
Amy @ Elephant Eats says
What a great post considering it’s totally cold and flu season around here. Goodness, there’s so many nutrients to make sure I get!!! I dont’ know how to fit them all into my diet. This soup looks like a good start tho :)
Food Stories says
Love your diet strategies & soup recipe. I truly don’t cook with miso enough … Happy New Year!
inspirededibles says
Happy New Year Debra! :)
inspirededibles says
Thanks Sissi – you’re right, it’s hard to beat dairy generally for a concentrated source of calcium but for those who don’t digest it well or don’t want to eat copious amounts of saturated fatty cheese on a daily basis ;0) it’s nice to have options. Cheers!
Sissi says
Thanks a lot for the advice, Kelly. I have looked up all the other sources of calcium, but apparently nothing beats hard matured cheese also given the content of vit. D. Thanks for reminding me about the Greek yogurt! I love it (still no light version here though).
You are right to propose such a Westernised version of miso soup because many people are put off by the dashi’s fishy smell and never discover miso alas.
Debra Eliot says
This will be on my soup list. Thanks for the reminder about all things to ward off the cold/flu season, too.
inspirededibles says
You can absolutely use any miso in this recipe. For some general guidelines, have a look at the reply I wrote to Eva above. Happy New Year Food Jaunts!! :)
inspirededibles says
I knew that Miss A had it going on – love that girl! ;0)
Have a beautiful afternoon Kristy – great connecting with you earlier – xo.
inspirededibles says
Ok. You want to talk cold? Let’s compare. I walked the dog for an hour in -30 this morning, you? :)
Understood on the immune building vs. boosting.
Cheers MJ – Happy, Happy New Year to You!
inspirededibles says
Hi KoKo! I love the salty taste of miso too and find just sipping on a bowl of miso broth enormously comforting… I decided to go with the fully loaded version here to work in more veggies. It makes me sad that many allopathic establishments are still not educating about the importance of repopulating the intestine with good bacteria following a course (or several) of antibiotics…
inspirededibles says
Thanks so much for dropping in Cooking Qudnunc and welcome to Inspired Edibles!
mjskit says
Happy New Year Kelly!!!! Hope you and your family had a wonderful holiday! Thank you for such a great list of healthy eating ideas. Some I can do and actually do, but some I have to omit. Having a couple of active autoimmune diseases, I have to find a balance for my immune system. If I boost it too much, it makes my diseases worse. If I The first four items on your list work for me, but the others, not so much. With that said, I know that your soup would be a perfect meal for not just my health but the cold weather that we are having this first week of 2013. It’s cold!!!! Looking forward to seeing what else you serve up in 2013 my friend!
inspirededibles says
Very happy to hear that you find the post useful Linda – I hope your friends do too. A very happy new year to you!
inspirededibles says
Cheers Angie – I’ll ship you some snow (and cold and wind) if you like ;0)
inspirededibles says
I like to pack it in ;0) Happy New Year Leaf!
inspirededibles says
Thanks for stopping by Judy – happy new year!
inspirededibles says
Your tropical self…heehee! Love it.
Did I mention that I walked the dog for an hour this morning in -30 wind chill temps – it was… INVIGORATING (!) yeah, that’s it! ;0)
inspirededibles says
Haha, yes indeed, this is definitely an interpretation of miso soup and not a traditional Japanese version. While I love the mostly broth-based Japanese classic, I wanted to go with something a little more hearty and fulsome on the veggie side. Thought a vegan version would lend itself more to a veg-based stock, though dashi is delish.
Love the prescription for aged cheese and bone health!! I think my fave would be Greek yogurt ;0). Other great sources of calcium often overlooked: sesame, almonds, dark leafy greens – the full range of cabbages: kale, collards, bok choy…). Happy New Year to you Sissi!
inspirededibles says
Hi Eva, thank you for your enthusiasm and thoughtful note. I used a red miso (‘akamiso”) aged 3 years and sourced from soy/organic brown rice. Generally, the lighter the colour of the miso, the younger and sweeter tasting it is. Darker misos tend to be more older and more robust/salty in flavour and you may need less to achieve desired taste. Cheers!
Food Jaunts says
I would devour this! Miso is my favorite – does it matter what kind you use? You know I love all those veggies as well :)
Kristy says
It’s no wonder Miss A is so healthy. She rarely comes down with anything and when she does, she bounced back in a day or two. She eats very well. She’s fortunate that her cravings (outside of sugar) are for healthy foods. Perhaps my resolution this year should be to eat more like her. ;) This soup does look and sound very good. We all enjoy miso soup and I like how you’ve fully loaded it here. It makes it much more filling (and pretty). Here’s to warding off all the germs!
Koko says
Kelly, I am so so so down with this super soup. I am a miso addict, I just love it’s salty taste and I have made miso soup a few times this year when I’ve wanted something light or have been feeling something coming on….none as fully-loaded as this one, though! I love all the variations of miso available so commonly now.
I totally agree with you- a decked out miso soup is the new chicken noodle, for sure! Love all the stats about miso and healthy bacteria, it’s so key. I learned the importance of that after a long stay in the hospital in which my body had been entirely wiped out of good bacteria due to far too many antibiotics. I think the antibiotics somehow made my recovery even slower- there was nothing bad left in my system, but there was nothing good either. Although my diet is rich with fermented foods, I take a acidophilus almost every day since then.
Here’s to a happy, healthy, awesome 2013!!
Cooking Quidnunc says
Love healthy soup recipes! Looks good!
Angie says
There ain’t much snow over here ..we have a really mild winter this year, but a Vc loaded soup is always good for you any time of year.
Stay warm!
Eva Taylor says
I am absolutely bowled over this post, Kelly. Love all the info, thank you, the soup looks and sounds incredible, did you use light or dark miso paste (I usually have the yellow one at home) and the winter wonderland photography is incredible, thank you for sharing them with us. I love the addition of the fresh vegetables, and to top it off with the bright scallion, such lovely and lively flavours. I’m definitely making this soup for dinner soon. Happy New Year to you and hope that you are over all the sniffles, colds and flus.
Sissi says
What an original Westernised miso soup! I have never tried making miso soup out of chicken stock (only the Japanese dashi which I prepare once a week in big batches). Just like you did, I put lots of different vegetables, tofu, mushrooms, seafood, chicken… (without thinking however of their nutritional values ;-) ). I love your healthy, but nutritious soup!
Thank you for the tips to improve the immune system.My personal goal for 2013 is to take more calcium this year. Apparently I don’t have the right dietary habits concerning calcium intake, so since most women health bone problems when they get older, I don’t want to be one of them. Regular intake of delicious French maturing cheese is the best dietary prescription I have ever received ;-) (I had no idea maturing cheese has so much more calcium and vit. D than fresh cheese and used to eat tons of fresh cheese thinking it takes care of calcium and vit. D…). Happy New Healthy Year, Kelly!
Linda says
Kelly, this is a great post; I will be sharing this with my friends to keep us all healthy this winter season! And I will be making a pot of this soup this weekend for sure. Adding in edAmane is a nice surprise! Happy healthy New Year!
JudySavoringToday says
This looks wonderful! We are starting a cleanse next week and this soup would be a great meal to include during that time. Thanks!
SallyBR says
I read your post with a cup of pomegranate white tea – very warm and comforting, but still the photos of all that snow gave me a shiver. Why oh why would you do this to my tropical self? On the first working day of the year?
oh, well – only a miso soup can bring me back to life… and your version is amazing, Phil and I both love miso soup but always go for the bland version, just some green onion and tofu, nothing else. This one is much better!
stay warm… if at all possible…. :-)
leaf says
You’re not kidding about it being fully loaded! That’s a day’s worth of vegetables, right there. Looks super-hearty.