Quick and easy safety cube recipes, plus nutrient-dense foods to stay healthy

As the winter weather approaches, immune-boosting foods are a great way to stay healthy through cold and flu season.

Nicole Keshishian Modik, cookbook author and creator of the popular dish, shares her simple recipe, which is packed with ingredients to help support a healthy immune system.

“I adapted the Winter Safety Smoothie from my blog and cubed the recipe, because it’s always nice to have a batch of these in the freezer to throw in just a hot cup during the colder months,” Modik said. “Or you can mix them with your favorite milk and make a smoothie, or even defrost a few cubes as a shot and drink.”

Winter safety cubes

Elements

1/2 lemon, sliced

1 carrot, chopped

1 teaspoon ground turmeric

1 teaspoon of black pepper

2-3 pieces of raw ginger

1/3 cup of Manuka honey

1 orange, chopped

1/2 cup coconut milk (optional)

3 cups of water or coconut water

tip: Wash the product well and you don’t need to peel it.

Directions

Add all the ingredients to the blender. Stir for about 2 minutes until smooth. You can smooth it on cheesecloth, but I’m lazy and don’t because I don’t care about the texture.

Transfer it to an ice cube tray and freeze overnight.

When ready to enjoy, pour a cube into a glass and fill with hot water. Sip and enjoy!

Top nutrients and foods to help boost immunity

Protein

This powerhouse macronutrient provides the building blocks for immune cells to protect us from infections.

Find it in meat, eggs, legumes, fish, tofu, seeds, yogurt, cottage cheese, nuts, and nut butters.

Vitamin D

Vitamin D activates and regulates the body’s immune cells and can help prevent autoimmunity.

Find it in fatty fish, egg yolks, mushrooms, liver, and vitamin D-fortified milk.

Vitamin C

Vitamin C helps build healthy tissue to resist the entry of bacteria and viruses into the body.

Find it in bell peppers, broccoli, Brussels sprouts, citrus fruits, potatoes, dark leafy greens, strawberries, mangoes, and tomatoes.

Zinc

Zinc enhances cellular synthesis of new anti-infection molecules in immune cells and promotes wound healing.

Find it in beans, eggs, whole grains, shellfish, wheat, peanut butter, and animal products.

An earlier version of this story was originally published on December 1, 2022.