What are some simple ways you can help strengthen and improve your immune system? Harvard Medical School published an article on this topic and suggests some helpful ways to incorporate strategies into our daily life. A good and natural approach is form healthy habits so that we are able to not only maintain a strong immune system during these times, but for the future as well.

1. Don’t smoke

2. Eat a diet rich in fruits and vegetables

3. Exercise regularly

4. If you drink alcohol, drink in moderation

5. Get enough sleep

6. Wash hands frequently to avoid infection

7. Minimize stress

Although the article does discuss that scientists still don’t know whether a higher level of antibodies in the blood after consuming an herb actually leads to overall immunity of the body, there is no harm in consuming natural fruits and vegetables such as lemon and ginger, as they also have other benefits such as aiding digestion.

So, what are some health benefits and properties of lemon and ginger?

Lemon: Known for its high vitamin C content, lemons also contain anti-oxidants that can help support our immune system. Apart from this, it’s found in a variety of cuisines and can be used in anything from salad dressings to desserts, or had simply with some water.

Ginger: Originally from Southeast Asia, ginger is a root plant that has been used in traditional medicine for many hundreds of years, but also is commonly found in the cuisine in this region. It’s known to contain functional ingredients which gives it anti-inflammatory, anti-microbial, and anti-oxidative properties, and can aid gastrointestinal health, cardiovascular disorders, and even treat some diseases through anti-inflammatory responses.

RECIPE: Lemon Ginger Brew

(slightly adapted from Bon Appétit’s Lemon-Ginger Brew)

Ingredients:

-225g fresh ginger, peeled, chopped into small pieces

-1.4 liters of filtered water

-1/2 cup fresh lemon juice (can swap with lime juice)

-zest of 1 lemon

-1/4 cup honey, maple syrup, or agave (can be adjusted to taste)

Directions:

1. Peel the ginger using a spoon so scrape it off. Chop into small pieces or if you have a food processor, pulse it to create a corse texture (make sure that it’s not a complete paste)

2. Peel the zest of 1 lemon

3. Bring the ginger, peeled lemon zest, and 1.4 liters of water to a boil in a pot and then reduce the heat to medium-low and let it simmer for around 30 minutes. You’ll know when it’s done when it turns a deep brown color like in the photo above.

4. Juice your lemons and strain the pips out.

5. Strain the whole mixture into a jar/container and mix in the lemon juice and your sweetener of choice. We suggest you add a little bit of the sweetener at a time in case you prefer it less sweet. Please note that this is meant to be a potent concoction, like a ginger shot.

6. Cool the mixture and cover and chill it in the fridge. It should last 1-2 weeks in the fridge, chilled.

Sources:

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

http://europepmc.org/article/med/23830380

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

Oats are a great staple ingredient to keep in your pantry! They are actually available in a variety of forms such as quick cooking oats, rolled oats, or steel cut oats for example. The difference is that they are processed differently; for example rolled oats are steamed, rolled, flattened and dried so that it can be more shelf stable, while steel cut oats are simply cut into a couple pieces and take much longer to cook.

This recipe calls for rolled oats but can be used with quick cooking oats if you have those on hand instead. Why are they considered to be extremely healthy? One of the main reasons is that they are high in beta-glucan, which is a soluble fiber, and research has shown that it helps digestion and fullness. Apart from this, they also contain phenolic compounds and phytoestrogens, which are antioxidants and in turn helps reduce inflammation that could lead to diseases like heart disease or diabetes.

We’ve created this recipe for you, so that next time you’re thinking about what to have for breakfast the next day, you can just whip this up the evening before. When you wake up, you can have a meal ready in minutes. These overnight oats will keep you full throughout the morning and fuel you for the rest of the day.

We hope you enjoy it!

INGREDIENTS:

• 1/3 cup organic rolled oats

• 1 tablespoon greek yogurt

• 1/2 ripe or overripe banana

• 1 teaspoon maple syrup

• 1 cup KEBBÍO cashew milk

• 1/2 teaspoon cinnamon

• 1 teaspoon chia seeds

TOPPINGS: (optional but recommended)

• 1/4-1/2 cup of fresh fruit of choice (mango, fresh berries, banana)

• 1 tablespoon of nut butter of choice OR raw nuts

• 2 tablespoons of granola

DIRECTIONS:

1. Mix all the ingredients together until thoroughly combined. The mixture may look on the thin side but it will get thicker as it sits overnight.
2. Store in an airtight container (a jar could work too!) and leave in the refrigerator overnight. If you can't leave it overnight, make sure to store it for at least 4 hours before eating.
[If you prefer a thinner consistency, add a dash more of cashew milk]
3. Add your toppings of choice
4. Enjoy!

Don’t forget to show us your creations at home and tag @kebbio.

Smoothies are actually a great way to get your greens, fruits, and vegetables in! They’re convenient to make, and this simple recipe can be made in no time. It’s easy on your stomach, is a creamy and refreshing drink to have in this heat, and also a great post-workout smoothie if you choose to add your protein powder of choice.

Ingredients:

• 1 cup of KEBBÍO cashew milk

• 1/3 cup of frozen* mango

• 1/2 cup of banana (fresh or frozen*, but frozen will give it a creamier texture!)

• 1-2 handfuls of spinach (can use frozen* if you don’t have fresh spinach on hand)

• 1 tablespoon of nut butter of your choice

Optional:

• 1/4 cup of ice

• 1 scoop of protein powder (great for a post workout drink)

*Remember that frozen foods are harvested or frozen at the peak of ripeness and freshness, which means that it’s nutritional value remains high.

Directions:

1. Put all the ingredients together in a blender and blend until it has a smooth and creamy consistency. If you'd like a thinner consistency, add a dash more cashew milk and blend again)
2. Enjoy!

If you make this at home, don’t forget to tag us on our social channels and let us know how you liked it.