b. Immunity Salad
- Dinner, Fitness, Lunch, Nutrition, Recipes, Snacks, Supplements
Immunity Salad (Glow From Within Bowl)
The deeper reason this works.
This bowl:
- Is easy to digest (low stress on the gut)
- Is anti-inflammatory
- Feeds the gut microbiome
- Supports adrenal health
- Provides zinc, vitamin C, A, iron, and omega-3 in one meal
When the gut is calm, the nervous system settles.
When the nervous system settles, the immune system works properly.
This is nervous system nourishment disguised as a salad.
*See below for breakdown of nutrients.
Ingredients (serves 1–2)
- 1 cup cooked quick rice (white or brown), cooled slightly
- 1 tin tuna in springwater or olive oil, drained
- 1 carrot, grated
- ½ apple, grated
- Juice of 1 lime
- 1–2 tsp fresh ginger, grated
- Fresh chilli, finely sliced (to taste)
- 1 tbsp pepitas, lightly toasted
- 1 large handful spinach, chopped
- 1 large handful rocket
- Sea salt to taste
⸻
Method
- Cook rice and allow it to cool slightly (warm is fine, hot is not).
- In a large bowl, add rice, tuna, grated carrot, grated apple, spinach and rocket.
- Add lime juice, ginger, chilli and sea salt.
- Toss everything gently to combine.
- Top with toasted pepitas for crunch and minerals.
- Eat immediately while fresh and vibrant.
Enjoy! b.x
Why This Is an Immunity-Building Bowl
This isn’t just a salad. This is a cellular support meal.
|
Ingredient |
What it does for immunity |
|
Tuna |
Rich in protein, zinc, selenium, and omega-3s → reduces inflammation and supports immune cell repair |
|
Rice |
Easy-to-digest carbohydrates → lowers stress load on the gut so the immune system can focus on defense, not digestion |
|
Carrot |
High in beta-carotene → converts to Vitamin A, essential for immune barrier protection (skin, gut lining, lungs) |
|
Apple |
Prebiotic fibre → feeds good gut bacteria where 70% of the immune system lives |
|
Lime |
Vitamin C → boosts white blood cell activity and antioxidant defense |
|
Ginger |
Potent anti-inflammatory and antimicrobial → supports circulation and immune response |
|
Chilli |
Improves circulation and opens sinuses → helps the body clear pathogens |
|
Spinach & Rocket |
Folate, iron, chlorophyll → supports blood health and detox pathways |
|
Pepitas |
Zinc powerhouse → critical mineral for immune function and recovery |
|
Sea salt |
Trace minerals → supports adrenal function and hydration balance |
