Boosting Immune Health: Peaches and a Meal Plan!

Learn how peaches can support a healthy immune system, tips for grilling and more - including a new recipe! Plus an immune-boosting one-day meal plan!

Happy Friday! In today’s Anti-Inflammatory Food As Medicine Series, we are taking a look at a favorite summer fruit: Peaches. Find out how they benefit the immune system, how to grill them (an unexpected way to enjoy them!), and try our new VIP recipe: Peach and Burrata Salad.

We are also featuring a free One-Day Immune Supporting Meal Plan, brought to you by Pique Daily Immune Vitamin C - enjoy, and forward this post to anyone looking for ways to boost their immune health through an anti-inflammatory diet!

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Food as Medicine: Are Peaches Good for the Immune System?

Peaches can support your immune system, as they provide a mix of vitamins and antioxidants that support overall immune function. Learn more about peaches and all their benefits.

What Are The Key Health Benefits Of Peaches?

• They are rich in vitamin C. Vitamin C supports immune cell function and protects against oxidative stress.

• They provide antioxidants. Peaches include compounds like polyphenols and carotenoids, which help reduce inflammation and support cellular health

• They support gut health. Peaches provide some fiber, which helps nourish the gut - an important part of the immune system.

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WEIL Nutrition Corner® Food As Medicine: Peaches are naturally sweet, so you don’t need to add any extra sugar. Rich in vitamin C and antioxidants, peaches are a light, hydrating, summer-worthy fruit.

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A One-Day Meal Plan for Immune Health

Brought to you by PIQUE Daily Immune Vitamin C

A healthy immune system thrives on a varied diet, and building an immune-supportive plate starts with a variety of colorful fruits and vegetables, quality protein, healthy fats, and gut-friendly foods. Combined with healthy lifestyle habits and supportive products like PIQUE Daily Immunity, these choices can help nourish your body’s natural defenses year-round.

This nutrient-dense meal plan includes colorful fruits and vegetables, quality protein, healthy fats, and foods that support a healthy gut. It emphasizes nutrients like vitamins C and D, zinc, antioxidants, omega-3 fatty acids, and probiotics to help support your body’s natural defenses.

Right now you can save 20% and get free gifts with your purchase of PIQUE Daily Immunity!

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Key Nutrients for Immune Health

This meal plan emphasizes:

• Vitamin C: Supports normal immune cell function

• Vitamin D: Important for immune regulation (primarily obtained from sunlight, fortified foods, and some fish)

• Zinc: Essential for healthy immune responses

• Probiotics & Fiber: Support a healthy gut microbiome

• Omega-3 Fatty Acids: Help maintain a balanced inflammatory response

• Antioxidants: Help protect cells from oxidative stress

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Breakfast

Greek Yogurt Parfait with Berries, Walnuts & Flaxseed

Ingredients:

• Plain Greek yogurt

• Blueberries and strawberries

• 1 tablespoon ground flaxseed

• Chopped walnuts

• Sprinkle of cinnamon

WEIL Nutrition Corner® Food As Medicine: Yogurt provides probiotics that help nourish the gut microbiome, where much of the immune system resides; berries are rich in antioxidants including vitamin C and polyphenols, and walnuts and flaxseed provide omega-3 fatty acids that help support a balanced inflammatory response.

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Mid-Morning Boost

PIQUE Daily Immune Vitamin C

Enjoy a serving of PIQUE Daily Immune Vitamin C with water as part of your morning routine. Save 20% and get free gifts with your purchase of PIQUE Daily Immunity

WEIL Nutrition Corner® Food As Medicine: Formulated with antioxidant-rich botanicals and vitamin C, PIQUE Daily Immunity is designed to complement a healthy lifestyle by helping support normal immune function and overall wellness.

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Lunch

Grilled Salmon Salad with Citrus Vinaigrette

Ingredients:

• Wild salmon

• Mixed leafy greens

• Red bell pepper

• Cucumber

• Avocado

• Pumpkin seeds

• Olive oil and lemon dressing

WEIL Nutrition Corner® Food As Medicine: Omega-3 fatty acids help support a healthy inflammatory response, while bell peppers are among the richest sources of vitamin C. Pumpkin seeds provide zinc, an essential mineral involved in immune cell function,a nd the leafy greens contribute vitamins A, C, and folate.

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Afternoon Snack

Peach & Ginger Cottage Cheese Bowl

Ingredients

• ¾ cup cottage cheese

• 1 ripe peach, sliced

• 1 tablespoon chopped pecans

• 1 teaspoon hemp hearts

• Fresh grated ginger or a pinch of ground ginger

• Cinnamon

• Optional drizzle of local honey

WEIL Nutrition Corner® Food As Medicine: Peaches provide vitamin C and carotenoids, antioxidants that help protect cells from oxidative stress, while cottage cheese supplies high-quality protein to support tissue repair and overall wellness. Pecans and hemp hearts provide healthy fats and minerals, such as zinc and magnesium, and ginger contains natural compounds that have been studied for their anti-inflammatory and antioxidant properties.

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Dinner

Turmeric Chickpea & Vegetable Stir-Fry

Ingredients:

• Chickpeas

• Broccoli

• Shiitake mushrooms

• Carrots

• Garlic

• Fresh ginger

• Turmeric

• Extra-virgin olive oil

• Brown rice or quinoa

WEIL Nutrition Corner® Food As Medicine: Broccoli provides vitamins C and K, as well as sulforaphane, a beneficial plant compound, and shiitake mushrooms contain beta-glucans that help support healthy immune function. The garlic, ginger, and turmeric provide flavorful plant compounds with antioxidant and anti-inflammatory properties.

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WEIL Nutrition Corner® Takeaway: Supporting your immune system is about consistent daily habits, not quick fixes:

• A colorful, whole-food diet, regular physical activity, adequate sleep, stress management, and good hygiene all work together to help your immune system function at its best.

• Supplements like PIQUE Daily Immune Vitamin C can complement these healthy habits as part of an overall wellness routine.

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How To Grill Peaches

Grilling peaches is an easy and delicious way to bring out their natural sweetness. The heat caramelizes the sugars, adding a subtle smoky flavor that feels very summery.

What you’ll need:

• Ripe but firm peaches

• A little olive oil or avocado oil

• Optional: honey, cinnamon, or balsamic glaze

Instructions:

1. Prep the peaches by cutting them in half and removing the pits. If they’re very soft, they can fall apart, so slightly firm peaches work best.

2. Lightly oil by brushing the cut side with a small amount of oil to prevent sticking and help with those nice grill marks.

3. Preheat the grill - medium heat works best.

4. Place peaches cut-side down and grill for 3-5 minutes. Flip and grill for another 2-3 minutes. You’re looking for grill marks, a slight softening and caramelized edges.

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Simple Ways to Serve Grilled Peaches

• Sprinkle with cinnamon

• Add a dollop of Greek yogurt

• Serve with burrata or goat cheese (see our recipe below!)

• Add fresh basil + olive oil

• Top with vanilla yogurt or ice cream

• Add chopped nuts or dark chocolate

Peach, Burrata And Arugula Salad

This dish pairs sweet, juicy peaches with creamy burrata and peppery, fresh greens for a combination of flavors perfect for summer!

Serves 2–3

Ingredients

• 2 ripe peaches, sliced

• 1 ball burrata cheese

• 2 cups arugula or mixed greens

• ¼ cup fresh basil leaves

• 2 tbsp toasted walnuts or pistachios

• 1-2 tbsp extra-virgin olive oil

• 1 tbsp balsamic vinegar or glaze

• Salt and freshly ground black pepper

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Instructions

1. Arrange the greens on a serving plate.

2. Layer the sliced peaches over the greens.

3. Place the burrata in the center and gently tear it open.

4. Scatter basil and nuts over the top.

5. Drizzle with olive oil and balsamic vinegar.

6. Season with salt and pepper to taste.

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