Food is Thy Medicine: Delicious Immunity Boosting Recipes

Ghost Flower Ambassador, Nutritionist, Author, and Celebrity Private Chef Melissa Petitto lives by the motto, "Food is thy medicine" in her exceptional plant-based cooking. Her belief in warming from the inside out to increase immunity couldn't be more relevant than today.

Enjoy these delicious, belly-warming recipes.



 ** Anti-viral, anti-microbial, antibiotic + heat generating anti-microbial herbs + basal dilation + minerals + antimicrobial vegetables + Vitamin C  



2 tablespoons              coconut oil

1 each                        large sweet onion, chopped

6 each                        garlic cloves, smashed

1 - 4 inch                    piece fresh gingerroot, peeled and roughly chopped

1 each                        jalapeno, roughly chopped with seeds

1 each                        Japanese purple yam, peeled and roughly chopped

1 each                        white yam, peeled and roughly chopped

2 cups                         kabocha squash, washed, seeded, and roughly chopped

1 each                        small acorn squash, peeled, seeded, and roughly chopped

4 each                        carrots, peeled and roughly chopped

1 teaspoon                  celtic sea salt

8 cups                        vegetable broth

1 cup                          coconut milk

1 cup                          carrot top greens, washed and large stems removed

½ cup                         sunflower seeds, roasted and salted

¼ cup                         orange zest



  1. In a large dutch oven over medium heat, add the coconut oil. Once hot add the onion, garlic, ginger, and jalapeno. Saute, stirring occasionally for 5 minutes.
  2. Add in the root vegetables through the carrots and season with salt. Add in the vegetable broth, increase heat to high and bring to a boil. Reduce heat to low and simmer, covered, for 25 to 30 minutes, or until the vegetables are super tender.
  3. Add in the coconut milk and puree with a handheld blender until smooth and creamy.
  4. In a food processor, add the carrot tops, sunflower seeds, and orange zest. Pulse until finely chopped.
  5. To serve, ladle the soup into a bowl and top with the gremolata.



 ** Anti-viral, anti-microbial, antibiotic+ heat generating anti-microbial herbs + basal dilation + healthy fats, electrolyte balance, immune system booster, anti-inflammatory + selenium ~ powerful immune boosting antioxidant + magnesium and Potassium + digestion boosting + Vitamin C + Vitamin K + Vitamin A + folate + Iron



1 each                         shallot, peeled and roughly chopped

2 each                         lemongrass stalks, smashed and roughly chopped

1 – 2 inch piece            fresh gingerroot, peeled and roughly chopped

4 each                         garlic cloves

1 each                         red chili, roughly chopped

2 tablespoons               coconut oil

2 tablespoons               turmeric

2 – 14 ounce cans        full fat coconut milk

1 cup                          vegetable broth

1 cup                          fresh wild mushrooms sliced, shiitake, oyster, crimini

1 cup                          heirloom carrots, peeled and thinly sliced

2 cups                        baby spinach

¼ cup                         fresh cilantro leaves, washed and dried

2 each                        limes, juiced



  1. In the bowl of a food processor, add the shallot, lemongrass, gingerroot, garlic, and red chili. Pulse until you have a finely chopped paste.
  2. Heat a large Dutch oven over medium heat. Add the coconut oil and the garlic chili paste to the pan. Stir for 30 seconds to 1 minute or until fragrant. Stir in the turmeric for 30 seconds.
  3. Increase heat to medium high, and add in the coconut milk, vegetable broth, mushrooms, and carrots and bring to a boil. Reduce heat to medium low and simmer for 15 to 20 minutes or until carrots are tender.

Stir in the baby spinach and cilantro and stir until just wilted. Turn off the heat and stir in the fresh lime juice. Serve hot!



**Selenium ~ powerful antioxidant that supports the immune system + Vitamin K, fiber, and antioxidants + inflammation fighters + Vitamin C + cold and flu fighters

SERVES 2 to 4


3 cups                        fresh wild mushrooms, such as oyster, crimini, shiitake, royal trumpet

2 cups                        Brussels sprouts or romanesco, cleaned and cut in half or into bite size florets                                       

2 tablespoons              coconut oil, melted

1 teaspoon                  celtic sea salt

1 tablespoon               coconut oil

1 each                        jalapeno, seeded and minced (leave seeds in for more heat)

4 to 6 each                 black garlic cloves, chopped (or regular garlic)

2 bunches                   curly kale, stems removed and torn into bite size pieces, washed and dried                                        

½ teaspoon                celtic sea salt

1 each                       lemon, juiced

1 tablespoon              flavorful extra virgin olive oil



  1. Preheat oven to 425 degrees. Line 2 baking sheets with parchment paper.
  2. On one baking sheet, arrange the mushrooms in a single layer. On the other baking sheet arrange Brussels sprouts or romanesco in a single layer. Drizzle the coconut oil over both the mushrooms and Brussels sprouts and sprinkle with salt. Transfer the pans to the oven and roast for 25 to 30 minutes or until crispy and golden brown.
  3. While the vegetables are roasting, make the kale. In a large sauté pan over medium heat, add the coconut oil. Once hot, add the jalapeno and garlic. Stir for 30 seconds.
  4. Add in the kale and salt and sauté for 1 to 2 minutes or until wilted and softened.
  5. To serve, add the roasted vegetables onto the bottom of a platter, top with wilted kale, squeeze fresh lemon on top and drizzle with olive oil. Serve immediately.


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