Nobody likes getting a cold, and it’s the time of year when viruses and bacteria begin to thrive. Like every living thing, plant-based foods have their own built-in defense mechanisms. The foods you eat have their own antiviral, antibacterial, and anti-fungal properties that pass along their defensive properties to own body when consumed.

How does this happen? While many of us take medicine when we fall sick, eating foods that naturally fend of illnesses makes it harder for viruses, baconegreenplanet.orgteria, and fungus to enter our bodies in the first place, either by strengthening our antibodies, lowering inflammation, and improving gut health.


If you’re tired of getting the sniffles this Fall, we’ve compiled a list of foods with Antiviral, Antibacterial, and Antifungal recipes.

1. Homemade Probiotic Cashew Yogurt

Source:  Homemade Probiotic Cashew Yogurt

Probiotics are excellent antiviral foods. If you want probiotic dairy-free yogurt without all the added sugar, give Sarah Pether‘s Homemade Probiotic Cashew Yogurt a try. While most homemade dairy-free yogurts use Thai young coconut meat, this recipe uses cashews which gives it a thick texture like Greek yogurt. After you blend the cashews you must use glass and wood utensils and bowls! No more metal! Metal will kill the nice friendly bacteria that are going to make the yogurt.

2. Herbed Probiotic Cashew Cheese

Image Source: Herbed Probiotic Cheese

Chances are when you went vegan, you might have missed the taste of cheese. But you might have also missed the probiotic! This Herbed Probiotic Cheese by Alejandra Olmedo has all the flavor of the original, with the added bonus of probiotics!

3. Slow-Cooker Lentil Miso Soup

Source: Slow-Cooker Lentil Miso Soup

Do you always order miso soup to start off your sushi outings? If so, you should definitely try Christin McKamey‘s heartier Slow-Cooker Lentil Miso Soup. In addition to miso (which is a probiotic), this flavorful broth contains ginger, soy sauce, onion, and rice vinegar. Toss all the ingredients in a slow-cooker in the morning and check dinner off your list for the day!


4. Seaweed Burgers

Seaweed Burgers
Source: Seaweed Burgers

Seaweed like wakame contains 52 mg of omega-3 fatty acids in just 1 ounce and is an excellent antifungal food. These Seaweed Burgers by Alejandra Olmedo is an ideal recipe for the whole family since these burgers have a crispy texture and a very pleasant taste and not at all heavy as it usually happens with seafood.

5. Blueberry Açaí Super Smoothie

Blueberry Açaí Super Smoothie
Source: Blueberry Açaí Super Smoothie

Acai Berries are richer in polyunsaturated fatty acids than certain types of fish. This superfood is also filled with antioxidants which does amazing things for the immune system. Jennifer Strohmeyer’s  Blueberry Açaí Super Smoothie is a perfect choice.

6. 3-Minute Acai Bowl

3-Minute Acai Bowl
Source: 3-Minute Acai Bowl

This 3-Minute Acai Bowl by Pauline Hanuise is quick, easy, and has all the antiviral raw berries you could ask for. Acai is also a good source of omega 3 fats. These are just a few benefits of these magical berries!

7. Chinese Cabbage Noodle Stir-Fry

Chinese Cabbage Noodle Stir-Fry
Source: Chinese Cabbage Noodle Stir-Fry

Cabbage is a great antibacterial food! The whole family of cabbages tends to provide more omega-3 than omega-6, with cauliflower (not normally high on the cabbage radar) being the best provider. Alison Edmund‘s Chinese Cabbage Noodle Stir-Fry has bold flavors from ginger, garlic, chili paste, and soy sauce.


8. Mushroom and Garlic Risotto

Vegan Mushroom Garlic Risotto
Source: Mushroom and Garlic Risotto

Garlic is bacteria’s worst enemy, and in some cases may even provide a better defense than some antibiotics! If you need a bowl full of comfort, then you have to give Buffy-Ellen Gill‘s Mushroom and Garlic Risotto a try, and soon. Mushrooms, spinach, and creamy luscious brown rice flavored with onion, garlic, and cheesy nutritional yeast will warm your body and your soul! All made within 30 minutes.

9. Black Garlic BBQ Mushroom Sandwich

Vegan Black Garlic BBQ Mushroom Sandwich
Source: Black Garlic BBQ Mushroom Sandwich

Meaty mushrooms, caramelized onions, crunchy slaw, and creamy avocados are so satisfying together in Rachel Carr‘s Black Garlic BBQ Mushroom Sandwich! Black garlic is an unusual ingredient that lends a very unique and ephemeral flavor to this dish. It’s made by fermenting whole garlic bulbs for several weeks, until the flavor becomes mildly sweet, molassey, and mild.

10. Mushroom and Garlic Tarts

Vegan Mushroom and Garlic Tarts
Source: Mushroom and Garlic Tarts

Whoever said tarts had to be sweet? Not us! These savory Mushroom and Garlic Tarts by Lenia Patsi are filled with umami flavor, onion-y goodness, and aromatic herbs. If you thought a succulent, dairy-free crust was an impossible feat, you will be wowed by this recipe. Absolutely mouthwatering!

11. Coconut Turmeric Dal

Image Source: Creamy Coconut Turmeric Dal

Turmeric has many healthy properties, and one of them is fighting fungus. This creamy coconut turmeric dal by Liz Martone is perfect for fall weather! Nutty, creamy, it packs a warming glow in each tasty bite. It’s also an excellent source of protein, thanks to the lentils! Perfect with rice, quinoa, or any other grain.

12. Healing Turmeric Golden Juice

Image Source: Healing Homemade Turmeric Golden Juice

This healing homemade turmeric golden juice by Celeste Meredith uses fresh orange juice, carrots and ginger carrots for sweetness and a healthy boost. The turmeric paste from this recipe can be used for tea, cooking, and smoothies!

13. Berry and Fennel Salad With Coconut Yogurt 

Source: Berry and Fennel Salad With Coconut Yogurt

Coconuts and berries fight both fungus and viruses respectively, so why not pair their wonderful antioxidant punch? Kimberly Espinel‘s Berry and Fennel Salad With Coconut Yogurt is sweet will keep you healthy!


14. Teriyaki Cauliflower and Kale Stir Fry 

Source: Teriyaki Cauliflower and Kale Stir Fry

Kayl is excellent against viruses and bacteria! Jackie Newgent‘s Teriyaki Cauliflower and Kale Stir Fry pairs kayl  and cauliflower, which are also both excellent for fighting inflammation.

15. Roasted Purple Cauliflower with Kale Pesto 

Source: Roasted Purple Cauliflower with Kale Pesto

Melissa Haithcock puts Kale and cauliflower together in this rich, delicious Roasted Purple Cauliflower with Kale Pesto. Both foods are incredible for fighting viruses and bacteria. Beautiful to look at, even more beautiful to eat!

You can find more plant-based probiotic goodness by downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

Image Source: Teriyaki Cauliflower and Kale Stir Fry