IMMUNE SYSTEM

3 servings

1 tbsp olive oil
1 onion finely diced
1 garlic clove, minced
1 tbsp ginger, minced
2 cups bone broth
1 small broccoli head cut in florets
2 cups zucchini, diced
1 celery stick, chopped
oregano
thyme
1 tsp sea salt
pepper to taste
1 cup fresh spinach leaves
1 cup fresh cilantro leaves
1/2 lemon juice
freshly ground black pepper
toasted sesame seeds to garnish

Heat the oil in a medium soup pot, add the onion and sauté for 5 minutes. Add the garlic and ginger and cook for another minute. Add the bone broth, broccoli, zucchini and celery. Season with oregano, thyme, salt and pepper. Bring to simmer, then lower heat and simmer for 10 minutes. Add spinach and cilantro, simmer for 1 minute and remove from heat. Add lemon juice. Insert an immersion blender and process to obtain a smooth liquid. Garnish with sesame seeds. Serve immediately.

Per serving (200ml app.)
Cal: 147         P: 10.3          F: 4.4         Cb: 9.8

Benefits:

- Inhibits infections.
- Fights inflammation
- Reduces joint pain
- Heals the intestine
- Strengthen bones

1 k of bones with marrow
½ cup apple cider vinegar
water
250 gr of carrots, sliced
2 onions, cut into four parts
a handful of parsley
sea salt

Place the bones in a pot, add apple cider vinegar and water to covers bones, and let the mixture sit for 1 hour so that the vinegar can get the mineral out of the bones.
Then add more water, if necessary, to cover the bones. Bring to a boil and add onions and carrots. Remove the top layer that forms.

Reduce heat to low, cover and cook for 24 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it on again and simmer for the full next day).

During the last 10 minutes of cooking, add the parsley for flavor and extra minerals.
Let it cool and strain it making sure that all the bone marrow has mixed in the broth.
Add the sea salt to taste and drink it like this or keep in the refrigerator for up to 5 or 7 days or freeze for up to 6 months for use in soups and stews.

240 ml
Cal: 40          P: 10          F: 0        Cb: 0

6 Servings

2 tbsp olive oil, divided
1/2 kg boneless, skinless chicken breasts, cut into 1-inch chunks
pinch of sea salt
pepper to taste
1 onion, diced
2 carrots, peeled and diced
2 celery ribs, diced
3 cloves garlic, minced
8 ounces mushrooms, sliced
1 tsp dried thyme
1 tsp dried oregano
4 cups bone broth or unsalted chicken broth or water
1 cup of spinach chopped
1 cup cooked cannellini beans, drained and rinsed
juice of 1 lemon
2 tbsp chopped fresh cilantro leaves

Heat 1 tablespoon olive oil in a large pot over medium heat. Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside.
Add remaining 1 tablespoon oil to the pot. Add onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes.
Add garlic and mushrooms, and cook, stirring occasionally, until tender and browned, about 5-6 minutes. Stir in thyme and oregano until fragrant, about 1 minute.
Whisk in bone broth and bring to a boil. Stir in chicken, reduce heat and simmer for about 10-12 minutes.
Stir in spinach and beans until the spinach has wilted, about 3-4 minutes. Stir in lemon juice and parsley; season with salt and pepper, to taste.
Serve immediately.

Per serving:
Cal: 330.8 P:43.1 F: 7.8 Cb: 30

1 serving

• Reinforcement for the Immune System
• Source of Vitamin K, C, Potassium
• It has a lot of fiber
• Anti-inflammatory and diuretic effect

1 heart celery, pieces
1 cup of water
juice of 3 lemons

Place all the ingredients in a blender. Mix 1-2 minutes or until smooth. Serve immediately.

Cal: 92 - P: 4 - F: 0 - Cb: 8

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for a wholemeal bread or rice cookie, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch.

Benefits:

Enhancer and activator of the immune system defenses.
Detoxifies, cleanses and cares for the liver
Improves digestion
Ideal against flu and colds
Improves circulation

2 cinnamon sticks
2 lemons
1 liter of water
2 pieces of fresh ginger

In a saucepan, place the cinnamon, water, and ginger. When the water boils, lower the heat and simmer for 5 to 10 minutes. Remove it from the heat and discard the cinnamon and ginger.
Squeeze the lemons and add the juice to the hot water. Drink it not too hot.

6 Servings

Delicious, ideal to strengthen your immune system, rich in vitamins, minerals and antioxidants. Few calories, high volume. Ideal also for anxiety.

2 carrots, peeled, sliced
1 zucchini, cubed
1 chopped onion
1 garlic clove
1 tbsp minced ginger
1 tbsp minced turmeric
1 cup coconut milk
2 cups bone broth
1 tbsp collagen (optional)
pinch of olive oil
pinch of sea salt
pepper to taste
pumpkin seeds

In a saucepan spray oil and sauté the onion. Add zucchini, carrots, ginger, turmeric and garlic and cook a little stirring all the time.
Then add the coconut milk and the bone broth, boil over low heat, covered for about 15 minutes or until the carrot is soft. Blend the ingredients and return to the pot to heat a little more. Season with salt and pepper. When serving, garnish with pumpkin seeds on top.

Per portion
Cal: 214 P: 1.8 F: 9.2 Cb: 10.8

2 servings

2 cups green mix
¼ red pepper (approx) in thin strips
2 chopped chives, white and green part
1 radish, sliced, with skin
½ carrot in thin sticks or large grated
alfalfa sprouts or other
1 tbsp chopped walnuts
2 tsp olive oil
vinegar or lemon juice
pinch of salt
pepper to taste

In a salad bowl place the green leaves and distribute peppers, chives, radish, carrots and finally the sprouts. Garnish with nuts and season with oil, vinegar or lemon juice, salt and pepper.

½ cucumber
1 cup spinach
½ beet
2 celery sticks
2-inch piece zucchini
½ cup pineapple
1-inch turmeric
stevia to taste

Wash and dice everything. Place them in a blender and blend until well ground. Add stevia to taste. Drink immediately.

Cal: 160 - P: 6 - F: 0.3 - Cb: 35.4

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch

1 cup parsley
1 cup spinach
1-inch ginger
1-inch turmeric
2 celery sticks
½ cucumber
juice of 1 lemon
stevia powder to taste

Wash and cut everything in small pieces. Place in a blender and blend until well ground. Add stevia to taste. Drink immediately.

Cal: 99 - P: 5.3 - F: 0.37 - Cb: 18.2

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch

1 orange
3 tangerines
½ grapefruit
½ lemon
stevia powder o taste

With the help of a juicer extract the juice of all citrus. Place in a glass and add stevia to taste. Drink immediately.

Cal: 138 - Pt: 2.3 - F: 0.2 - Cb: 30.8

You can replace it with a fruit or portion of fruit, if you have fruit in your plan. Or for a whole wheat bread or rice cracker, if you have bread or chicken in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week at your snack or lunch

2 sprigs of fresh thyme
10-16 oz hot water
stevia to taste
lemon juice (optional)

Place fresh thyme in a mug and pour hot water over the herb, allowing it to steep for 10 minutes. Remove thyme sprigs. Add stevia to taste and if you want, add lemon juice.

3-4 portions

1 cup of dry fruit

The important thing is that they are without salt. They can be almonds, nuts, hazelnuts, cajús, pistachos, etc. Put them in a small bowl to serve.
Remember that a portion is 30 grams.

2 servings

2 cups arugula or lettuce mix
1 cup diced watermelon
2 tbsp red onion, in julienne
2 tablespoons crumbled goat cheese or feta cheese
2 tbsp chopped fresh mint
1 tbsp olive oil
1 tbsp lemon juice
½ tsp lemon zest
1 tbsp sunflower seeds (optional)
pinch of salt
pepper to taste

In a serving bowl put together arugula, watermelon and mint, mix well. Add goat cheese and onion on top. Dress with oil, salt, juice and lemon zest, and pepper. Garnish with sunflower seeds.

1 serving (130 gr)
Cal: 114.3 P: 2.8 F: 9 Cb: 6.9