Soluble Fiber Recipes to Boost Immunity

August 27, 2019
Stay healthy with these fiber-rich recipes to boost immunity. To boost your immune system, try making one of our fiber-rich recipes. These recipes all contain soluble fiber, which is found in oats, apples, pears, beans, carrots, barley and more. In one study, mice that ate a diet rich in soluble fiber for six weeks recovered from an infection in half the time it took mice that chowed on meals containing mixed fiber. Try one of these recipes to help boost your immune system.
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Wild Mushroom & Barley Risotto

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In this pungent mushroom risotto, we substitute fiber-rich barley for the more traditional arborio rice. Any combination of mushrooms will work; if you use shiitakes, remove the stems from the caps before using.

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Chicken Thighs with Pear & Leek Sauce

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Here, we combine currant jelly--a tasty “secret” ingredient in rich sauces for game birds or poultry--with a medley of fall flavors, such as pears, walnuts and leeks, to make a quick pan sauce. Serve with quinoa and broccolini.

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Maple-Cinnamon Applesauce

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Turn fresh fall apples into delicious maple-and-cinnamon-spiked homemade applesauce with this easy recipe.

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Overnight Oatmeal

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Here is an easy way to serve a crowd a hearty breakfast before facing the elements for a day of winter sports. You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, nourishing oatmeal. The slow cooker eliminates the need for constant stirring and ensures an exceptionally creamy consistency. It is important to use steel-cut oats; old-fashioned oats become too soft during slow-cooking.

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Warm Lentil Salad with Sausage & Apple

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We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets and your favorite beer.

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Oatmeal Chocolate Chip Cookies

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These oatmeal chocolate chip cookies have the familiar flavors of brown sugar and chocolate, but get a sophisticated twist from tahini (sesame paste). Tahini helps to lower the saturated fat by more than 66 percent while adding a nutty flavor to an old classic.

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Skillet Chicken with Cranberries & Apples

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Celebrate the flavors of fall with chicken cooked in a fast apple-cranberry sauce. If you prefer a less tart flavor, try dried cranberries instead of fresh. Serve with quick-cooking wild rice and roasted Brussels sprouts.

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Crunchy Granola Wedges

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This recipe was inspired by chef Lars Kronmark's granola wedges from the Culinary Institute of America at Greystone. Substitute your favorite fruit, nuts and/or seeds for the sunflower seeds and/or dried cranberries in these granola bars.

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Spring Chicken & Barley Soup

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You might think of barley as an addition to hearty, wintery soups, such as mushroom-barley or beef-barley soup, but it also works well in lighter soups like this one with chicken, asparagus and peas.

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Barley Risotto with Fennel

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This convenient alternative to traditional stovetop risotto uses healthy, fiber-rich whole grains--either barley or brown rice--seasoned with Parmesan cheese, lemon zest and oil-cured olives. The gentle, uniform heat of a slow cooker allows you to cook a creamy risotto without the usual frequent stirring.

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Carrot Puree with Hazelnut Tapenade

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This carrot-potato puree has an amazing silky-smooth texture. We give it a sophisticated touch with a quick tapenade made with green olives, orange zest, hazelnuts and garlic. For a simpler dish, just make the puree and skip the topping.

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Crispy Phyllo Spinach Tartlets

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Frilly layers of phyllo dough surround the festive spinach and sun-dried tomato filling in a dressed-up version of Greek spanakopita. Serve these as a main dish for supper and you're sure to please vegetarians and omnivores alike.

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Maple-Nut Granola

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We love the maple-nut flavor combination of this heart-healthy granola, but feel free to substitute your favorite nuts or dried fruit for your own custom blend.

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Curried Red Lentil Soup

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This curried red lentil soup is inspired by the Indian side dish dal; the Hindi word means “split” and refers to the split peas or lentils used in its preparation. Fragrant ginger, curry, cinnamon and cumin add lots of rich flavor. Look for lentils and spices in bulk--you'll often get a better deal and you can buy just the amount you need.

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Pear & Red Onion Gratin

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Bosc pears are strong-flavored and hold their shape when cooked, making them well suited for this savory side dish. It's a terrific accompaniment for a glazed ham or grilled sausage or most any roasted meat or poultry.

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Savory Carrot & Tarragon Tart

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The bright orange carrots in this savory tart are a feast for the eyes and the palate. Tarragon lends bold flavor to the tart. Other herbs, such as thyme or rosemary, would be delicious too.

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Quick Beef & Barley Soup

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Quick-cooking barley and sirloin help get this beef-and-barley soup on the table in a snap--and it doubles easily. If leftovers get too thick in the fridge, add a little broth when you reheat it. Serve with crusty bread and a glass of malbec.

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Squash, Chickpea & Red Lentil Stew

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Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

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Half-Hour Chili

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This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it's a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

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Sesame-Honey Tempeh & Quinoa Bowl

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Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.

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