8 Citrus-Packed Recipes to Supercharge Your Immunity
Citrus is packed with vitamin C, a super antioxidant that gives your immune system a solid boost.
It’s hard to picture a world without your morning OJ, a refreshing lemonade, or a lime twist in your favorite cocktail. But citrus isn't just for drinks. Its zesty acid is a secret weapon in recipes, balancing and brightening flavors. Even the zest packs a punch, adding an extra boost to your dishes. With a mix of sweet and tart, citrus is super versatile, fitting perfectly into both sweet and savory meals.
Citrus isn’t just about lemons, limes, and oranges. There’s a whole squad, including tangerines, grapefruits, pomelos, and the trendy Japanese yuzu. According to Britannica, this variety makes citrus a top player in the fruit world. No surprise that citrus fruits make up 14 percent of the fresh fruit Americans consume, according to Farm Bureau. Oranges are especially popular, only trailing behind apples, bananas, and melons in the U.S.
Living without citrus? Pretty unthinkable. Back in the 18th century, British sailors found out the hard way when they got scurvy on long trips without enough vitamin C, according to the Science History Institute. Citrus fruits are a major source of this vital nutrient, and just one small orange can give you over 50 milligrams, according to the USDA.
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a key role in your immune system. It’s no wonder it’s hyped as a must-have during cold and flu season. While it might not completely prevent you from getting sick, according to the NIH, vitamin C can help shorten colds and make the symptoms less intense.
Making sure you get enough vitamin C is always a smart move, and citrus makes it easy. It’s in peak season during winter—prime time for colds and flu—so you’re getting the freshest, most nutrient-packed fruit, according to the USDA. Plus, eating seasonal produce means it doesn’t have to travel far, so it’s fresher and more nutritious when it hits your plate.
Ready to make the most of citrus? These recipes are perfect for adding some zing to your meals, especially during the winter when you could use a little extra sunshine in your day.
1. Lemon-Garlic Chicken
Garlic not only enhances flavor but also offers potential anti-inflammatory, antimicrobial, and anti-tumor benefits, as noted in an article. This recipe pairs garlic and lemon with chicken, adding lemon juice just before serving. Vitamin C-rich foods, like lemon juice, are sensitive to heat and can degrade during cooking, according to a study.
Serves: 2
Calories per serving: 400
Prep time: 20 min
Cook time: 60 min
Ingredients
1 tbsp extra-virgin olive oil, divided
2 lemons, divided (1 sliced and 1 juiced)
1 head garlic, separated into cloves and peeled
3 chicken thighs (without sodium solution added during processing)
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 tbsp chopped fresh oregano
1 tsp honey
Directions
1. Preheat your oven to 425°F. Pour 2 teaspoons of olive oil into an ovenproof skillet (preferably cast iron). Add the lemon slices and garlic cloves, tossing lightly to coat.
2. Arrange the lemon slices and garlic evenly on the bottom of the skillet. Place the chicken thighs on top, skin side up. Drizzle the chicken with the remaining 1 teaspoon of olive oil, then season with salt, pepper, and oregano. Transfer the skillet to the preheated oven and bake until the chicken is golden brown and a thermometer inserted into the chicken reads 165°F, about 50–60 minutes.
3. While the chicken is baking, whisk together lemon juice and honey in a small bowl. Once the chicken is cooked, drizzle it with the lemon mixture and serve with the pan drippings and roasted garlic.
2. Jamu Juice (Indonesian Turmeric Drink)
In Indonesia, where jamu juice originated, it’s cherished for its potential anti-inflammatory, antioxidant, and immune-enhancing effects. Key ingredients like lemons, ginger, and turmeric (curcumin) are known for their anti-inflammatory, antiviral, and antioxidant properties, as highlighted in previous studies. Black pepper, another component, is believed to enhance the body's absorption of curcumin, according to past research.
Serves: 6
Calories per serving: 34
Prep time: 10 min
Cook time: 30 min
Ingredients
¾ cup fresh turmeric root (about 100 g), washed and sliced (skin may be left intact)
1 large piece (about 4 inches) fresh ginger, washed and sliced (skin may be left intact)
4 cups water
1 pinch freshly ground black pepper
2 tbsp honey
2 lemons, juiced
Directions
1. Pour the turmeric, ginger, water, and pepper in a blender and blend on high until the mixture is fully smooth.
2. Transfer the blended mixture to a medium saucepan and bring it to a simmer over medium-high heat. Reduce the heat and let it simmer for 15 minutes.
3. After cooking, remove the saucepan from heat and let the mixture cool slightly before straining it through a fine-mesh sieve or cheesecloth.
4. Stir in the honey and lemon juice, then serve the mixture chilled. Since it will naturally separate as it chills, give it a gentle stir before serving.
Note: If fresh turmeric isn't available, you can substitute with 1 tablespoon of ground turmeric.
3. Winter Citrus Yogurt Bowl
This protein-rich recipe combines blood orange slices with Greek yogurt. One serving provides 25.2 grams of protein from a cup of plain nonfat Greek yogurt, according to the USDA. Yogurt is also a great source of probiotic bacteria, which can enhance microbiome diversity and reduce inflammation, as noted in a study. Additionally, the citrus from blood oranges contributes immune-boosting vitamin C, as reported by Humanitas University.
(Contains dairy, tree nuts.)
Serves: 2
Calories per serving: 305
Prep time: 5 min
Ingredients
2 cups plain nonfat Greek yogurt
1 blood orange, peeled and sliced into rounds
¼ cup granola
2 tbsp unsalted pepitas or other nuts or seeds of your choice
¼ cup fresh blueberries, rinsed
1 tbsp honey (optional)
Directions
Divide the yogurt into two serving bowls. Top each with half of the orange slices, granola, pepitas, and blueberries. Drizzle with honey if desired.
4. Orange and Radish Salad With Citrus Vinaigrette
This vibrant salad features vitamin C–rich oranges and a citrus vinaigrette. Chopped walnuts complete the dish, adding a satisfying crunch along with omega-3 fatty acids and zinc, according to the U.S. Department of Agriculture (USDA). Omega-3s are associated with reducing inflammation in the body. Walnuts are also an excellent source of polyphenols, a type of antioxidant. A diet rich in polyphenols and zinc may support improved immune function and lower the risk of illnesses like COVID-19.
(Contains dairy, tree nuts)
Serves: 2
Calories per serving: 224
Prep time: 10 min
Ingredients
For salad:
6 cups mixed salad greens
1 orange, peeled and sliced into rounds
1 radish, thinly sliced
2 tbsp chopped walnuts
2 tbsp goat cheese, crumbled
For dressing:
1 orange, juiced
2 tbsp white wine vinegar
1 tbsp light-tasting olive oil
¼ tsp kosher salt
¼ tsp freshly ground black pepper
1 tsp honey
Directions
1. Divide the mixed greens evenly between two serving plates. Arrange half of the orange slices, radish slices, walnuts, and cheese on each plate.
2. In a small bowl, whisk together the dressing ingredients. Drizzle the dressing over the salad just before serving
5. Baked Salmon With Yuzu Vinaigrette
Yuzu, a rare Japanese fruit that's hard to find but available at some Asian specialty markets or online, adds a unique touch to fresh salmon. Yuzu is also grown in California. In this recipe, yuzu enhances the salmon, which is already rich in immune-boosting omega-3s, according to the National Institutes of Health (NIH).
(Contains fin fish)
Serves: 4
Calories per serving: 375
Prep time: 5 min
Cook time: 10 min
Ingredients
4 6-oz skinless salmon fillets
2 tsp extra-virgin olive oil, divided
1 pinch plus ¼ tsp kosher salt
2 pinches freshly ground black pepper, divided
2 tbsp bottled yuzu juice or grapefruit or fresh orange juice
1 tsp Dijon mustard
Directions
1. Preheat your oven to 400°F. Line a rimmed baking sheet with parchment paper or foil.
2. Place the salmon fillets on the prepared baking sheet. Drizzle with 1 teaspoon of olive oil and season with a pinch of salt and pepper.
3. Bake the salmon in the oven until it flakes easily with a fork, about 8–10 minutes
4. While the salmon cooks, combine yuzu juice, the remaining 1 teaspoon of olive oil, Dijon mustard, and the remaining salt and pepper in a small bowl, whisking to mix.
5. Once the salmon is done, remove it from the oven and drizzle with the yuzu vinaigrette just before serving.
6. Ginger-Citrus Immunity Shot
This zesty and nutrient-packed shot is an excellent way to kickstart your day. It provides a vitamin C boost from orange and lime, according to the USDA. Combined with the anti-inflammatory properties of ginger and turmeric, it offers a potent nutritional punch for less than store-bought versions. A pinch of black pepper enhances the absorption of curcumin in turmeric, as past research suggests.
Serves: 5
Calories per serving: 20
Prep time: 5 min
Ingredients
1 medium orange, peeled
2 limes, juiced
1-inch piece fresh ginger, peeled
1-inch piece fresh turmeric
⅛ tsp freshly ground black pepper
1 tsp raw honey (optional)
Directions
Combine all ingredients in a blender and blend on high for about 1 minute, or until the mixture is completely smooth.
7. Pink Grapefruit Smoothie
If you enjoy tart beverages, you’ll love this smoothie, which balances the bold flavor of grapefruit with a touch of natural sweetness from the banana, eliminating the need for added sugars. Grapefruit provides extra hydration, while the banana adds potassium, making this smoothie an excellent choice for a pre- or post-workout snack, according to the U.S. Department of Agriculture. Additionally, a sprinkle of chia seeds adds omega-3 fatty acids, along with extra fiber and protein, as noted by the USDA.
(Contains dairy, soy)
Serves: 2
Calories per serving: 253
Prep time: 2 min
Ingredients
1 grapefruit, peeled
1 large banana, frozen
1 cup plain, fat-free unsweetened Greek yogurt
1 cup plain, unsweetened soy milk (or milk of your choice)
2 tbsp chia seeds
Directions
Combine all the ingredients in a blender and blend on high until the mixture is completely smooth, about 1 to 2 minutes.
8. Jicama-Daikon Slaw With Cilantro-Lime Dressing
One of the most effective ways to boost immunity is by cultivating a healthy microbiome—the collection of microbes primarily residing in the gastrointestinal tract, which research indicates plays a crucial role in immune function. Jicama (pronounced HEE-kah-ma) is an excellent source of inulin, a prebiotic fiber, as noted by the University of Illinois in Urbana-Champaign. Prebiotic fiber provides nourishment for probiotics. Additionally, this recipe features limes, which offer 13.2 milligrams (mg) of vitamin C per juiced fruit, according to the U.S. Department of Agriculture (USDA).
Serves: 6
Calories per serving: 80
Prep time: 15 min
Ingredients
½ jicama, peeled and cut into julienne strips
1 daikon radish, cut into julienne strips
1 jalapeño, stem and seeds removed, finely chopped (use less if you prefer more mild flavors)
3 limes, juiced
2 tbsp rice vinegar
2 tbsp extra-virgin olive oil
1 clove garlic, minced
½ tsp kosher salt
1 pinch crushed red pepper (optional)
¼ cup chopped fresh cilantro
Directions
1. In a medium mixing bowl, combine the jicama, daikon, and jalapeño.
2. In a separate bowl, whisk together the lime juice, vinegar, oil, garlic, salt, red pepper (if using), and cilantro. Pour the dressing over the slaw mixture and gently toss to combine. Serve immediately or refrigerate until ready to enjoy.
