Eat Your Way to a Healthy Immune System

TOP IMMUNE-BOOSTING FOODS

• Asparagus
• Beets
• Berries
• Broccoli
• Curcumin
• Garlic
• Ginger
• Green tea

• Mushrooms
• Nuts
• Olive oil
• Onions
• Pomegranate*
• Rosemary
• Turmeric partnered with black pepper
• Wild pacific salmon: omega-s

Dr. BILL’S IMMUNE-BOOSTING SMOOTHIE PRESCRIPTION

Select choices from each of the five food categories below. Start with a few ingredients that you already know you like. Gradually add more ingredients. Be sure to add protein and healthy fats to each smoothie, which will taste better and keep you fuller longer than a carb-only drink. Our basic recipes have the percentage of nutrients as: 20-25 percent proteins, 25-30 percent healthy fats, and 45-50 percent healthy carbs.

• Kefir, organic, plain
• Coconut milk/water, unsweetened
• Almond or cashew milk, unsweetened
• Goat milk, Meyenberg
• Green tea
• Organic juices: green vegetable, pomegranate
• Milk, whole, organic

• Avocado
• Nutbutters
• Coconut oil, virgin
• MCT oil, organic
• Coconut chunks
• Ground flaxseeds, hemp, or chia seeds

• Greek yogurt, organic, full fat, plain
• Nutbutters
• Tofu
• A healthy protein powder, multi-nutrient mix; or your choice of a plant-based protein powder.

• Blueberries
• Kiwi
• Strawberries
• Acai berries
• Pomegranates
• Papaya
• Kiwi
• Banana
• Greens: kale, spinach, chard celery

• Cinnamon
• Hawaiian spirulina
• Wheat germ
• Cacao powder
• Grated, organic orange peel
• Shredded coconut
• Mint
• Lemon rind, organic
• Ginger

DR. BILL’S IMMUNE-BOOSTING SALAD

The most motivated recipe designers are those fighting for their lives, or better said, eating for their lives.  During my personal beat-cancer crusade, this is the science-based salad I came up with and continue to eat nearly nightly to this day.  Here are the five “food groups” to choose from as you design your personal salad.  You don’t have to pick from all five to begin with, but eventually as you shape your tastes and your gut feel you’ll choose the ones that work for you:

• Kale
• Spinach
• Arugula
• Red  and jalapeno peppers
• Leeks
• Onions
• Beet greens and roots
• Broccoli
• Red cabbage
• Chard
• Collard greens
• Asparagus
• Mushrooms

2. BEANS*

• Black beans (no added salt)
• Lentils (my favorite legume)
• Pinto beans
• Hummus
• Edamame (raw soybeans)

• Turmeric, with black pepper
• Pumpkin seeds
• Garlic
• Rosemary, thyme, oregano

4. DRESSING

• Olive oil
• Balsamic vinegar

5. SPECIAL ADDITIONS

• Cauliflower
• Brussel sprouts
• Berries
• Nuts
• A 4-ounce fillet of wild salmon