Immune Support Salad

By Megan Roosevelt

Immune Support Salad

Immune Support Salad

Megan Roosevelt , Registered Dietitian Nutritionist

Megan Roosevelt is a paid partner. All opinions and text are her own.

Hi Friends! Are you looking for foods to support immune health? I have just the thing, with this immune support salad! This salad is crunchy, sweet and full of flavor! I also love that this dish is packed with fiber, plant-based protein, phytonutrients, antioxidants, vitamins, minerals and healthy fats! It’s really a nutrient dense meal all on its own or works as a great side salad to your entree.


Health Benefits of Some Ingredients From Our Salad!

Carrots Carrots contain a variety of vitamins and minerals for overall health and in particular, 3 minerals that are important for immune health; zinc, iron & copper. Zinc helps your immune system function.* Iron helps with the proliferation and maturation of lymphocytes, also known as white blood cells, which are a part of the immune system. Lastly a copper deficiency may increase the risk of fewer white blood cells, therefore consuming adequate copper in the diet is important for immune health. These orange crunchy veggies are delicious, great for immune health and packed with fiber too!

Cabbage Cruciferous vegetables, like cabbage, contain a variety of antioxidants. Cabbage also contains vitamin C, an important vitamin for immune health. White and green cabbage both contain the antioxidant vitamin C however, red cabbage contains approximately 30% more vitamin C! Try a new color of cabbage each week to provide your body with varying amounts of vitamins and minerals!

Pumpkin Seeds Did you know that pumpkin seeds are rich in magnesium? Magnesium plays a ton of different roles in the body including helping create energy, form proteins, aid in muscle contraction and relaxation. One ounce of pumpkin seeds contains roughly 37% of your daily value of magnesium!

Currants Currants contain a variety of vitamins such as vitamin A, vitamin E and vitamin C. Vitamin C along with the antioxidants found in currants are important for maintaining strong immune health as well as skin health.*

Ginger Ginger may have anti-inflammatory and antioxidant properties that may help reduce nausea and morning sickness. Where does ginger get all these amazing properties? It contains a bioactive compound called gingerol. Gingerol is responsible for most of these health benefits and it even is what gives ginger it’s amazing flavor.

Honey Honey has antibacterial and antifungal properties and contains small amounts of calcium, magnesium, manganese, niacin, pantothenic acid, phosphorus, potassium, riboflavin and zinc! Honey even contains prebiotics to support the good bacteria in our digestive gut, overall helping support our microbiome and immune system.

Lemon Lemons may improve the absorption of non-heme iron from plant foods because of its vitamin C and citric acid content.

Immune Support Salad


  • 5 medium carrots, shredded
  • 6 cups shredded green cabbage
  • 5 cups shredded lacinato kale
  • ½ cup toasted pumpkin seeds½ cup toasted pumpkin seeds
  • 1 cup toasted sliced almonds
  • 1 cup currants
  • 1 cup uncooked quinoa
  • 2 cups of water (to cook quinoa)


  • ¼ cup lemon juice
  • ¾ cup extra virgin olive oil
  • 3 tablespoons raw local honey
  • 1 tablespoon freshly grated ginger
  • ⅛ teaspoon salt


  1. Cook the quinoa according to package instructions.
  2. Add the pumpkin seeds and almonds to a large saute pan over low/medium heat, toss and stir often for 3-5 minutes or until the pumpkin seeds and almonds are lightly toasted.
  3. Wash and dry the vegetables, peel the carrots and then shred. I like to do this by continually peeling the carrot until you are left with nothing but a pile of delicious carrot peels.
  4. Use a mandolin slicer or a sharp knife and shred the cabbage as thin as possible.
  5. Slice the kale as thin as possible.
  6. Add the vegetables, pumpkin seeds, almonds, currants and quinoa to a large bowl and toss together.
  7. Add all of the dressing ingredients into a jar and shake with a tight fitting lid. Alternatively you can whisk in a bowl or pulse in a blender.
  8. Pour the dressing over the salad and toss, enjoy!

If you make this salad, I’d love to see! Tag us on Instagram @HealthyGroceryGirl

Have a happy and healthy day! You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at or visit her recipe and wellness blog at

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.



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