Vitamin C Rich Immune Support Recipes by The Herbal Chef

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One way I support immunity is by incorporating more foods rich in vitamin C, an essential micronutrient which supports both the innate and adaptive immune systems.

Research in the peer-reviewed journal Nutrients details that vitamin C is required for immune-mediated process such as phagocytosis—literally translated to mean “to devour cell”—the process by which certain immune cells engulf and eliminate microorganisms.

The authors of the paper likewise state that vitamin C can enhance chemotaxis—the migration of immune cells to sites of invasion—as well as microbial killing.

They further state that vitamin C deficiency has been demonstrated to interfere with immune function and enhance susceptibility to infections.

They summarize, “More than half a century of research has shown vitamin C to be a crucial player in various aspects of the immune system, particularly immune cell function” (Carr & Maggini, 2017).

Obtaining vitamin C from exogenous sources is important since humans lack the biosynthetic pathway to synthesize it.

It is the fourth most common nutrient deficiency in the United States and our bodies have a low storage capacity for it since it is water-soluble, or easily excreted.

One way I have been incorporating more vitamin C is via Evolution Fresh cold-pressed juices.

They use High Pressure Processing (HPP) to ensure safety yet retain flavors and nutrients without subjecting the juice to flash pasteurization, a process that violates nutrient integrity and compromises flavors.

My favorites are the Organic Vital Berry, which contains a vibrant blend of berries with mango, apple, and orange and the Organic Defense Up, with bright flavors of orange, pineapple, mango, apple, acerola cherry, and a whopping 270% of your Daily Value of vitamin C.

You can find Evolution Fresh with fresh juices in your produce section.

I partnered with Evolution Fresh and world-renowned Chef Chris Sayegh of The Herbal Chef to develop recipes incorporating these two juice blends that you can check out below.

Sweet Potato Stuffed Delicata Squash with Defense Up Vinaigrette

This recipe is a great way to display the beautiful citrus flavor of Defense Up alongside hearty vegetables like squash and sweet potato. This dish will be a hit for your family and friends and can be tweaked to fit your preferences very easily!

Ingredients (Serves 2)

Roasted Delicata Squash:

salt to taste

pepper to taste

Whipped Sweet Potato:

1 sweet potato

salt to taste


1 tsp ground coriander

1 tsp ground mustard

Black Garlic Purée:

1/2 green apple

1 head black garlic peeled

1/2 shallot sliced

1/2 cup water

salt to taste

Defense Up™️ Vinaigrette:

1/2 garlic clove minced

1/2 shallot minced

1T fresh tarragon minced

1/2 tsp Dijon mustard

1/2 tsp apple cider vinegar

1/4 cup olive oil

Pickled Radish:

1 T lemon juice

1/4 cup + 2 TBS Evolution Fresh Organic Defense Up juice

1 tsp honey

salt to taste


flower petals



1. Start by preheating your oven to 350F and getting a small pot of water on the stove to boil.

2. Cut the delicata squash in half and take out all the contents while leaving the skin on.

3. Coat the inside with oil, salt and pepper.

4. Put on a baking sheet so the insides are facing down. Bake for 30 minutes.

6. Peel your sweet potato and cut into equal size chunks.

7. Add salt to the pot of water and then when it reaches a boil put the sweet potato in until a fork goes through it with no resistance.

8. Blend the sweet potato until completely smooth and add the coriander and ground mustard. If you have it, put into a piping bag with a teardrop tip to make it like the picture.

9. For the black garlic purée you’re going to sauté the shallot until translucent, add the green apple chunks and the black garlic. Cover with water and a lid. Let sit on medium heat until the contents are completely soft. Blend until smooth and add salt to taste.

10. For the vinaigrette add all the contents to the boil except for the oil. Whisk the contents together until well mixed. Add the oil slowly while whisking to emulsify.

11. To assemble cut the delicata into wide strips, add the sweet potato on top, the pickled radish, black garlic purée dots, the flowers and the chervil. Put the vinaigrette on top and enjoy!

Savory Oats with Spiced Vital Berry Sauce

The fresh berry flavor compliments the savory oats in this recipe to make a delicious breakfast or healthy mid-afternoon snack. If you are craving something unique and delicious, this will be a show stopper.

Ingredients (Serves 2)

Savory Oats:

4 pieces kombu seaweed

1 clove garlic whole

1/2 shallot minced

1/4 tsp gluten free soy sauce

1/2 cup gluten free rolled oats

1/2 cup water

Roasted Brussels Sprout Petals:

2 cups water


1 tsp olive oil

smoked paprika


shaved almond

non-dairy ricotta

6 minute egg:

2 eggs

2 cups water

Black Pepper Coconut Vital Berry™️ Sauce:

1 Tbs olive oil

1/2 tsp Dijon mustard

1/4 tsp black pepper

1/2 shallot minced

1/2 garlic clove minced

1/2 lemon juiced

1/4 cup Evolution Fresh Organic Vital Berry juice

1 TBS dairy-free sour cream


1. Steep the kombu, garlic, shallot, GF soy sauce, in water until the flavor comes out (about 7 minutes). Then add the rolled gluten free oats in and quickly season with salt.

2. Blanch the Brussels sprout in 2 cups boiling water and then take out when it is soft on the inside. Roll in olive oil and sprinkle with salt and paprika. Roast in the oven on 400F for 5 minutes or until nice and colored.

3. For the 6 minute egg, simply place eggs in boiling water for exactly six minutes. Then take out and place in a bowl of ice water to cool down. Crack the egg shell carefully and put the egg in the center of each bowl of savory oats.

4. Whisk the Vital Berry sauce ingredients together, and drizzle over the Brussels oats and egg. Finish with the shaved almond and the ricotta. Enjoy!

Disclosure: I have partnered with Evolution Fresh for sponsored Instagram posts. Rest assured that I only partner with brands that I have thoroughly vetted which meet my stringent criteria for quality and that I personally use regularly and derive benefit from. When you engage with my sponsored posts, it supports my curation of free content and my research endeavors.

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