White Fruits & Veg for Immunity

White foods are important to a healthy diet. They work to support a healthy immune system and given that we are in the midst of the holiday season and cold and flu season it is important to keep our immune system healthy! When I first starting thinking about what white foods to mention all I came up with was bread and potatoes - they are just that common!! - but, no, these are not what I mean. Bread and potatoes are foods that turn very quickly into sugar (high on the glycemic index), leading to a sharp sugar spike and then a drop and there are other issues with these foods too.

So what do I mean when I say choose white veggies??

Onions, Garlics and Shallots

Mushrooms and Cauliflower

Daikon and other radishes


Jerusalem Artichoke, Parsnips, Jicama and Turnips

White Beans

Rice and Barley

Pears and Bananas

White Nectarines, White Peaches

I didn’t even think of onions, garlic and shallots!! Even though I do cook with them often. But these are rich in sulfur and have potent anti-inflammatory effects. They also may help lower cholesterol and blood pressure. White foods have important phytochemicals like quercetin, vitamins and minerals that work to support a healthy immune system, lymphatic system and aid in cellular recovery.

Ok, so now you know what white foods can do for you and have a list of some foods you might not have heard of (I didn’t know what a Jicama was before now! :)...what now??  Now comes the fun part! Try this delicious recipe I adapted from a very good friend of mine, who happens to be one of my clients.

White Beans & Greens

2 cans of Eden Organic White Beans (if you choose another brand make sure the cans are BPA-free)

1 tbsp coconut oil

1 tsp Himalayan sea salt (*to taste)

1 tsp cumin

½ tsp ground black pepper

½ tsp oregano

6 cloves garlic, crushed

½ large white onion, diced

1 package organic cremini mushrooms, rinsed and sliced

1 bunch organic radishes, diced

2 organic zucchinis, diced

1 large bunch organic spinach, rinsed and roughly chopped

=> Start by crushing the garlic and chopping the onions - then let them stand for 15 minutes to allow the enzymes to be fully activated. Rinse and chopped the radishes, mushrooms and spinach. In a pot start warming the coconut oil over medium heat, add the garlic and onions along with the salt and spices and stir well. Be careful not to burn the garlic. Once the onions start becoming a little translucent, add the remaining veggies and allow to cook down for 2-3 minutes. Strain the beans and then add them to the pot, stirring well so that it all becomes well incorporated. Cook for another 5-7 minutes. Serve with brown rice or alone and enjoy!  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N