20 Recipes to Boost Vitamin C and Support Wellness
20 Recipes to Boost Vitamin C and Support Wellness
Delicious recipes to support wellness and immune health.
Making sure you and your family get enough vitamin C doesn’t have to be complicated. This essential nutrient plays a huge role in supporting a strong immune system, maintaining healthy skin, and helping your body absorb iron. And while oranges get most of the spotlight, there are plenty of other delicious and nutrient-packed sources like bell peppers, broccoli, strawberries, and even cauliflower.
I’ve put together a collection of recipes from our Rily Kitchen to help you add more vitamin C to your meals in simple, flavourful ways. From refreshing smoothies to colourful roasted veggies and bright, crisp salads, these dishes are easy to prepare and perfect for supporting a well-rounded, health-focused lifestyle. Whether you’re cooking for your family or just for yourself, these ideas will inspire you to make every bite count.
Although we don’t often think about vitamin C deficiency in today’s world, it can still happen, especially when fresh produce isn’t a regular part of our diet. In severe cases, it can even lead to scurvy—a condition we often associate with the past but, with its recent Canadian comeback, one that still reminds us of the importance of a nutrient-rich diet.
These recipes are all about celebrating the vibrant, wholesome ingredients that keep us feeling our best. Let’s dive in and discover just how delicious healthy eating can be!
Vitamin C Smoothie
Recipe by Jaclyn Irwin
This vibrant smoothie is a powerhouse of nutrients designed to boost your health effortlessly. Packed with vitamin C from fresh orange juice and frozen cauliflower, it helps strengthen your immune system and supports skin health. Turmeric and ginger add anti-inflammatory properties, while chia seeds and protein powder provide energy and satiety. Quick to prepare, it's a perfect way to start your day or refuel after a workout, all while supporting overall wellness.
Quinoa Salad with Peas, Radish & Strawberries
Recipe by Jaclyn Irwin
This colourful quinoa salad is a nutrient-rich dish loaded with vitamin C from fresh strawberries, peas, and radishes. Strawberries contribute antioxidants, while radishes and peas add crunch and flavour. This salad supports immune health, skin vitality, and heart health and is topped with a lemony vinaigrette, walnuts, and creamy goat cheese. With quinoa as a protein-packed base, it's perfect as a light main or a nutritious side.
Orange Olive Oil Cake
Recipe by Megan Horsley
This zesty orange olive oil cake is a gluten-free treat brimming with citrus goodness and health benefits. Made with fresh orange zest and juice, it delivers a generous dose of vitamin C to support your immune system and brighten your mood. Almond flour and olive oil create a moist, nutrient-rich base, while blood oranges add a beautiful visual and nutritional boost.
Grain-Free Tomato Tart
Recipe by Julia Gibson
This savoury tart highlights summer's best tomatoes, rich in vitamin C and antioxidants. Layered with caramelized heirloom tomatoes, fresh basil, and briny feta on a crispy grain-free crust, this dish supports immune health and vibrant skin. Perfect as a light lunch or dinner, it's both delicious and nourishing, celebrating the natural goodness of fresh, seasonal produce.
Hot Immune Tonic
Recipe by Megan Horsley
Warm and comforting, this immune tonic is packed with vitamin C from fresh apples and carrots. Ginger and turmeric provide anti-inflammatory benefits and help soothe respiratory discomfort. This nutrient-rich drink supports your immune system and can be enjoyed hot or cold, making it a versatile choice for any season.
Roasted Shawarma Spiced Cauliflower Steaks
Recipe by Jaclyn Irwin
These shawarma-spiced cauliflower steaks are bursting with flavour and health benefits. Rich in vitamin C, cauliflower supports your immune system while reducing inflammation. Paired with a vibrant zhug sauce and spices like cardamom and cumin, this dish is a bold and nutritious side or main that brings a taste of the Middle East to your table.
Grilled Apricots with Prosciutto
Recipe by Tina Gravalos
These grilled apricots are a delicious blend of sweet and savoury flavours with impressive health benefits. High in vitamin C, apricots support healthy skin and digestion, while goat cheese and prosciutto add creaminess and protein. This elegant appetizer is perfect for gatherings and is topped with fresh basil and honey.
Hydrating Pineapple Green Juice
Recipe by Fran Allen
This refreshing green juice is a nutrient-packed hydration boost. Loaded with vitamin C from pineapple and kale, it helps support your immune system and skin health. The combination of cucumber, celery, and ginger promotes digestion and recovery. Blended or juiced, this recipe offers a revitalizing start to your day or post-workout pick-me-up.
Slow Roasted Citrus Salmon
Recipe by Fran Allen
Bright and flavourful, this slow-roasted salmon is a rich source of vitamin C, thanks to lemons and oranges. Combined with the earthy notes of turmeric and smoked paprika, this dish supports immune health and provides antioxidants. Perfect with a side of greens or quinoa, it's a versatile and nourishing midweek meal.
Strawberry Coconut Ice Cream Floats
Recipe by Tina Gravalos
These delightful ice cream floats celebrate the sweet taste of summer with the antioxidant and vitamin C benefits of fresh strawberries. They make a refreshing and nutrient-packed treat with creamy coconut milk ice cream and sparkling water. Fun and easy to prepare, this dessert is perfect for hot days and gatherings.
Rosewood Digestif
Recipe by Danielle Wiens
This soothing digestif is a powerhouse of vitamin C, thanks to its fresh orange and lemon juice base. Packed with antioxidant properties, it supports a robust immune system, while ginger juice aids digestion and reduces inflammation. This delightful non-alcoholic beverage offers a comforting, vitamin C-packed way to end any meal, enhanced by cinnamon's warming spices and honey's gentle sweetness.
Kale, Lentil & Spiced Walnut Salad
Recipe by Jaclyn Irwin
Rich in vitamin C from fresh lemon juice and vibrant vegetables like kale and radishes, this salad is a nutritional gem. The combination of vitamin C and antioxidants supports skin health and immunity, while lentils provide protein and fibre for sustained energy. Spiced walnuts add a unique flavour and crunch, infused with fennel, coriander, and cumin seeds. With a delicious blend of textures and health benefits, this salad makes a satisfying meal or side dish that nourishes your body and tantalizes your taste buds.
Whole Roasted Cauliflower with Dressing
Recipe by Megan Horsley
This Whole Roasted Cauliflower dish offers a dose of vitamin C to support your immune system, thanks to fresh parsley and lemon juice. Its tahini-based dressing is rich in healthy fats and calcium, promoting bone health. This visually stunning recipe is as good for you as it looks, supporting hormone balance, liver detoxification, and digestive wellness. Whether served as a main course or a centrepiece side, this dish is a flavourful and healthful addition to your table.
Smashed Crispy Brussels Sprouts
Recipe by Jaclyn Irwin
Brussels sprouts are a fantastic source of vitamin C, making this crispy dish a nutrient-rich side for any meal. Vitamin C aids in collagen production, bolsters the immune system, and is a powerful antioxidant. These smashed sprouts are roasted to perfection for a satisfying crunch and topped with parmesan cheese for added flavour. Garlic and chili flakes provide an extra kick, enhancing taste and health benefits.
Peach, Tomato & Burrata Salad
Recipe by Jaclyn Irwin
This vibrant salad combines juicy peaches, heirloom tomatoes, and creamy burrata, creating a flavourful medley rich in vitamin C. The peaches and tomatoes offer a burst of summer sweetness and are also loaded with antioxidants and immune-boosting properties. The crispy prosciutto and fresh basil add depth, making this a nutrient-dense option for gluten-free and low-sugar diets. Perfect for a refreshing side dish, this salad supports healthy skin, digestion, and overall wellness while celebrating late summer produce.
Immunity Juice
Recipe by Isra Al-Salem
This powerhouse drink is a vitamin C treasure trove, blending oranges, lemons, and limes with immune-boosting ginger and turmeric. The citrus fruits cleanse the liver and provide antioxidants that fight free radicals, while turmeric and ginger deliver anti-inflammatory benefits. Manuka honey offers antimicrobial properties, soothing the throat and supporting overall wellness. This vibrant juice not only wards off colds but also promotes energy and hydration—a must-have recipe for strengthening your immune system naturally.
Roasted Red Pepper Soup
Recipe by Kelsey Russell-Murray
Rich in vitamin C and packed with gut-friendly veggies, this roasted red pepper soup is a comforting and nutrient-dense meal. Red peppers, tomatoes, and sundried tomatoes bring antioxidants that support immunity and skin health. Creamy goat cheese and a medley of vegetables create a velvety texture perfect for cooler months. Paired with crusty sourdough, it's a wholesome and hearty meal that nurtures your body while delighting your taste buds.
Shredded Brussels Sprouts Slaw
Recipe by Jaclyn Irwin
This refreshing slaw is a nutrient-packed option bursting with vitamin C from fresh Brussels sprouts and apples. The finely shredded sprouts support gut health and immunity, while the apple adds a sweet, antioxidant-rich crunch. Pancetta and pecans provide protein and healthy fats, making this slaw both satisfying and nutritious. Topped with a zesty Dijon vinaigrette, it's a versatile side dish that promotes digestive health and keeps your immune system strong.
Gemista
Recipe by Tina Gravalos
This traditional Greek dish of stuffed bell peppers is a feast for the senses and a boost for your health. Bell peppers are loaded with vitamin C, supporting immunity and skin health, while rice and lean ground beef provide sustained energy and protein. Flavoured with dried herbs and baked to perfection, Gemista is an antioxidant-rich meal that's as nourishing as it is delicious. Perfect for meal prep or freezing for a healthy, convenient option.
Broccolini Salad with Eggs
Recipe by Jaclyn Irwin
Blanched broccolini, rich in vitamin C and fibre, takes center stage in this simple yet satisfying salad. Paired with jammy eggs for protein and healthy fats, this dish supports immunity, muscle health, and energy levels. Anchovies and garlic add savoury depth, while a bright lemon dressing enhances nutrient absorption. This quick-to-prepare recipe is perfect for a balanced meal, promoting heart health and overall wellness.
