We here at My1FitLife are keen on keeping your muscles and your immunity systems strong! Winter means it’s time to pump up your immunity game. I’m sharing one of my favorite immune-boosting weapons, so you can go through the winter months prepared to fight off sickness naturally. Each spice contained in this powerful immunity blend has been well studied for its anti-viral, anti-microbial, and anti-bacterial potential as well as its anti-inflammatory properties.
Turmeric
The king of spices, turmeric has a wide spectrum of biological actions such as anti-inflammatory, antioxidant, anticancer, antidiabetic, antibacterial, antifungal, and antiviral effects.
Cumin
Improves energy and helps balance blood sugar. Cumin improves digestion by stimulating the pancreas to produce more pancreatic enzymes. It supports the proliferation of good microbes as well as detoxification of the intestinal tract.
Coriander
This spice is a powerful antioxidant that’s been shown in studies to ease digestive discomfort and have blood sugar-lowering effects on the body. It is antibacterial and helps the liver chelate metals. It is high in Vitamin C to support the adrenals and immunity. Its properties are enhanced when combined with fennel.
Fennel
Fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer. It’s also a great source of Vitamin C.
Ginger Root (powdered dry) – helps kill bad bacteria and viruses making it great for preventing and healing colds. It is a natural anti-inflammatory spice that soothes and relaxes your intestinal tract.
Ground Black Pepper
Black pepper may increase the absorption of essential nutrients like calcium and selenium, as well as beneficial plant compounds, such as those found in green tea and turmeric.
Ground Cinnamon
Both Ceylon and Cassia cinnamon varieties have been shown to lower blood sugar and improve lipid parameters (cholesterol, triglycerides, etc.). They also contain natural antimicrobial, antibiotic, antifungal, and antiviral properties.
I like having various spice mixes on hand to make cooking dinner simple and delicious. Instead of making just what I need for the meal, I make up a batch of the spice mix to have on hand for a few meals. Instead of buying spice mixtures, I prefer to make my own.
Here are a few reasons to create your own spice mixes.
- Makes preparing food quick, easy, and always yummy.
- You can customize them to your own tastes
- Store-bought spice mixtures often contain unknown ingredients such as natural flavors (who knows what that means?)
- Purer ingredients including high-quality sea salt, no gluten, no MSG
- Fresher and more powerful
- Less expensive
Immunity Spice Mix Recipe
- 3 tablespoons turmeric
- 1 ½ tablespoons ground cumin
- 1 ½ tablespoons ground coriander
- 1 ½ tablespoons ground fennel
- 1½ teaspoons dry ginger
- 1 teaspoon black pepper
- 1/8 teaspoon cinnamon
- 1 ½ teaspoons Celtic sea salt
Mix everything together and store in a glass jar. Protip: if you have time I encourage you to toast your spices on the stovetop. Use a heavy pan and use a heatproof utensil to constantly move the spice(s) around the pan so they don’t burn. Be mindful; they toast fast! It’s a great moment to be in the present.
How to use the Immunity Spice Mix
- Sauté the spices in ghee and drizzle on steamed vegetables, rice, or other grains.
- Sauté the spices in coconut oil and add vegetables for a delicious sauté.
- Sprinkle or rub on chicken.
- Add to soups and stews.
Recipe: Grilled Chicken with Immunity Boosting Spice Mix Rub
1 ¼ lb chicken (2 breasts)
3 tablespoons coconut oil, melted and divided
1– 1 ½ tablespoons immunity spice mix (I use 1 ½ Tb since I like a lot of spice)
Instructions:
Heat a grill on high.
Cut the 2 chicken breasts in half horizontally. You now have 4 pieces.
Spread 1- ½ tablespoons of the immunity spice mix out on a plate.
Rub both sides of the chicken with a little coconut oil and press each side of the chicken onto the spices. Both sides should be lightly covered with the spices.
Put 1 tablespoon coconut oil onto a plate and put 2 of the chicken breasts into the oil to get a light coating on both sides. Repeat with the remaining tablespoon of coconut oil and 2 chicken breasts.
Oil the grill. Place chicken onto the hot grill.
Grill for 3 minutes until lightly browned with nice grill marks
Using tongs, turn the chicken over. Grill on the other side for 2-3 minutes until chicken is cooked through. It will be firm to the touch.
Serve warm or save for later and serve cold either way, it is delicious. Garnish with chopped cilantro and mint.
This amazing information and recipe come from our talented My1FitLife Nutrition Coach Christina!!
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