How to Support Your Immune System Through Covid-19

Let’s acknowledge that we are living through an unprecedented time in our history: a 100 year pandemic. This is a time when we need to practice love, kindness, and patience in order to come out of this stronger and more resilient. We must approach this with a level head, and an open heart. We must focus on doing what is necessary to protect ourselves, our loved ones, and our community. This is a time to stay home, practice good hygiene (wash hands and clean surfaces), cook nutritious whole foods, learn new things, laugh as much as possible, love and cherish our loved ones, and be grateful for the little things in life.

Aside from following the national and state guidelines of washing your hands, wearing a mask, and staying home while practicing social distancing, what can you do to protect yourself from this virus?

Support your Immune system

Your immune system is your bodies defense system. When it is functioning optimally it can and should handle viruses that invade the body. In order to do this, you need to make sure you are consuming important nutrients that support your immunity.



1 pound grass finished beef, chicken or shrimp

1 medium onion sliced

1-2 cups sliced organic mushrooms

1 1/2 cup sliced Brussels Sprouts

1 cup chopped organic Collard greens stem removed *

1 cup chopped organic kale stem removed**

2 Tbsp extra virgin olive oil

Pre-cook your chicken, beef, or shrimp ahead of time. You can grill or bake or slow cook with some oil, garlic, salt and pepper.
2. Saute the onions, mushrooms, Brussels sprouts in olive oil on medium to medium low heat until soft and a little caramelized
3. Add in the meat- make sure you cut it into small pieces
4. Add the chopped collard greens and kale and toss till the greens are soft and the meat is heated through.
5. Toss with 1/4 – 1/2 of the peanut sauce depending on preference.
* If you are a vegetarian you can use organic sprouted tofu or leave step 1 out and put chopped nuts and hemp hearts on top.
** You can use whatever greens you like just make sure you use greens because they are so nutritious

Asian Style Spicy Peanut Sauce
1/4 cup smooth peanut butter or almond or cashew butter

1-3 Tbs water if you want a thinner consistency

2 1/2 Tbsp rice vinegar

Juice of 1 lime

2 Tbsp tamari or coconut aminos

2 cloves garlic minced or pressed through a garlic press

1 tsp grated ginger or 1/4 tsp ginger powder

1 Tbsp raw honey or Monk fruit

1 tsp toasted sesame oil- if you don’t have it omit it

2 Tbsp avocado oil or extra virgin olive oil

1 small diced jalapeno diced or use half or 1/4 tsp red chili flakes

1/4 tsp cumin

1 tsp chili powder 

1-2 Tbsp cilantro chopped fine

Mix all ingredients in a bowl with a whisk until well blended. If you don’t want it spicy, remove the jalapenos or the red chili flakes. Store in a mason jar in the fridge. Jar will need to be shaken well before using, once chilled.
Serve over cooked brown rice/millet ramen noodles (from Costco), over brown rice, zucchini noodles, or by itself. Top with sesame seeds or chopped cashew for added nutrition if you like. This is a delicious and chock full of nutrition… and makes awesome leftovers. 


Written by Gwen Krieger, P3 Health Coach

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