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Simple Immune Boosters - Garlic and Onion

Updated: Jan 5, 2022

Garlic and onion are often ingredients we reach for when cooking because of the way they can elevate the flavors in a dish. But did you know that both foods are great immune boosters?

In this blog post we’ll discuss the health benefits that each food has, and teach you how to combine them in one dish. Satisfy your hunger and give yourself an immune boost with these 5 scrumptious recipes!

Health Benefits of Garlic

  • Works as an anti-inflammatory

  • Helps lower blood pressure

  • Promotes healthy digestion

  • Improves cholesterol levels

Health Benefits of Onion

  • May boost bone density

  • May help lower cholesterol

  • Can help control blood sugar

Simple Lemon Garlic Green Beans with Crispy Onions

Ingredients (Serves 2)

10 oz fresh green beans

1 tsp coconut oil

1/8 tsp coarse sea salt

1 clove garlic, minced finely

2 tsp fresh lemon juice

2 Tbsp crispy onions


  1. Heat 1 tsp coconut oil in a large skillet; add green beans and salt; cook about 1 minute; reduce heat to medium low, add 1 Tbsp water and garlic; cover and cook for 5 minutes. Uncover, stir; cook an additional 5 minutes; add fresh lemon; spoon onto plate and top with crispy onions.

Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza with Garlic Chive Pesto

Ingredients (Serves 4 Dinner Portions or 8 Appetizer Portions)

1 Tbsp Earth Balance or other vegan butter

2 onions, sliced thinly

1 Tbsp olive oil

10 oz cubed butternut squash, I used frozen

5 oz mixed mushrooms, I used frozen organic Asian blend (about 1/2 bag)1 tsp thyme

1/2 tsp salt

Fresh ground pepper

1 pkgs whole wheat vegan naan (2 naan bread)

Garlic Chive Pesto

1 large clove garlic, pressed

1 handful fresh chives, minced

1 Tbsp water

2 Tbsp olive oil


  1. Heat 1 Tbsp Earth Balance over medium high heat. Add onions, stir and reduce heat to low; cook, stirring frequently, about 30 minutes adding water or broth until mixture begins sticking; remove onions from pan.

  2. Add 1 Tbsp olive oil to pan, increase heat to medium high; stir in butternut squash, mushrooms, thyme, salt and pepper. Cook about 10 minutes or until mixture is heated through and butternut begins to brown, stirring frequently. Stir onions back in, remove pan from heat and set aside.

  3. Preheat the oven to 400F. Blend pesto ingredients in Magic Bullet or mix well by hand. Place naan on a baking sheet; top each with half pesto mixture and half butternut squash mixture. Bake about 10 minutes or until all ingredients are heated through.

Roasted Sweet Potato with Oven Caramelized Onions and Tahini Hummus

Ingredients (Serves 2)

1 sweet potato

1/2 sweet onion

2 cloves garlic

1 tsp olive oil (or vegetable broth for oil-free)

Salt & pepper

2 Tbsp (or more!) tahini hummus (homemade or store-bought)

Ingredients for Tahini Hummus

1/4 cup Tahini

2 cups cooked chickpeas

2 cloves garlic, rough chopped

Juice of 1 lemon

2 Tbsp olive oil (or no olive oil for oil-free)

Salt & pepper, to taste


  1. Preheat the oven to 400F. Poke holes in sweet potato with a fork and wrap in foil.

  2. Chop half onion; smash garlic cloves and peel; place garlic and onions on a square of foil, drizzle 1 tsp olive oil. Sprinkle with coarse sea salt and pepper. Place both sweet potato and onion packets into the oven; roast for 40-60 minutes, depending on size of sweet potato, until sweet potato is softened and onions are caramelized. Check at 40 minutes and decide whether you want to put the potato and onions back in.

  3. Remove potato from oven, top with caramelized onions and top with dollop of Tahini Hummus.

Rustic Roasted Tomato and Garlic Soup

Ingredients (Serves 4 ½ Cup Servings)

2lbs of fresh tomatoes, skin left on, quartered

This will cook down to about 2 cups

1 bulb garlic

2 onions, sliced

Salt, to taste

2 cups vegetable broth (salt free, such as Vivian’s)


Fresh basil for garnish

Fresh toasted bread of choice (Gluten free, if gluten allergy)

8 Tbsp Mila


  1. Preheat the oven to 375. Spray two baking sheets with cooking spray; add tomatoes, onions and sprinkle with salt. Cut the top of the garlic off and wrap in foil; add to one of the baking sheets with tomatoes. Bake for 1 hour.

  2. Heat broth in a medium pot, bring to a boil, reduce heat to simmer. Add roasted tomatoes, onions and 3 cloves of the roasted garlic, reserving the rest for another use. Cook for 1 minute. Using an immersion blender, pulse until just combined. Stir in 2 Tbsp Mila per soup bowl if desired, and top with fresh basil.

Creamy Sweet Onion Balsamic Dressing

Ingredients (Serves 6)

1 clove garlic, pressed

1/4 diced sweet onion

1/4 cup good quality balsamic vinegar

1/4 cup good quality extra virgin olive oil

2 Tbsp coarse ground mustard

2 Tbsp agave, coconut palm sugar

1/8 tsp sea salt

1/8 tsp fresh ground pepper


  1. Blend all ingredients in a small blender or magic bullet.

This post was written by Grace Chesko!

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