Winter colds and flu seem inevitable, but there are specific foods we can eat to boost our immunity and improve our ability to fight off infections.
Superfoods such as citrus fruits, turmeric, sunflower seeds, green tea, ginger, broccoli, spinach, yoghurt, almonds, kiwi help to recharge the immune system.
There are hundreds of yummy immune-boosting recipes on the internet - so have fun checking out the links that follow each of the recipes here - and go exploring for more winter and year round Wellness recipes for you and your family.
Enjoy these 9 no-fuss delicious recipes ranging from a snack, smoothies, soups, mains and desserts - all full of natural health boosting ingredients!
1. Two-Step Trail Mix
This tasty mix of fruits, nuts and seeds makes a great ‘all-rounder’ snack, promising plenty of plant-based protein, wholegrain goodness, vitamins, minerals and dietary fibre. With only five ingredients and two steps, this tasty trail mix makes a great snack to to have on hand for a busy week ahead.
Serves 8
Prep time 5 minutes
Cook time 5 minutes
Vegetarian and Vegan suitable, Gluten Free, Dairy Free,
Ingredients
- 1 cup almonds
- ½ cup pepitas
- 1 cup dried apricots, roughly chopped
- ½ cup reduced-sugar cranberries
- 4 cups unsalted popcorn
How to make
1. Pre-heat oven to 200°C/180°C fan-forced. Spread the almonds and pepitas across a large baking tray and roast for five minutes, or until lightly coloured. Allow to cool and then transfer to a large mixing bowl.
2. Add the dried apricots, cranberries and popcorn to the bowl and mix well to combine. Place the trail mix in a large air-tight container and serve out into eight portions, when required.
Notes
Leftover trail mix can be stored in an airtight container at room temperature for up to a week.
Roasting the nuts and seeds adds crunch and a deeper colour, however if you are short on time, feel free to skip this step.
Our recommended combination of nuts, seeds and dried fruit has a striking appearance and also provides a well-balanced mix of essential nutrients. However, if you prefer, feel free to substitute alternative ingredients from your pantry.
https://www.blackmores.com.au/multivitamins/two-step-trail-mix
2. Chicken Noodle Soup with Dill
Fact: Chicken soup is a cure-all. The healing benefits of chicken soup are numerous, according to the National Institutes of Health. Not only is grandma's home remedy heartwarming, but it also has properties that fight inflammation, promote hydration and get mucus flowing.
Recipe from Mayo Clinic
Serves: 6
- 10 cups reduced-sodium chicken broth
- 3 medium carrots, diced
- 1 large stalk celery, diced
- 3 tablespoons minced fresh ginger
- 6 cloves garlic, minced
- 4 ounces whole-wheat egg noodles (3 cups)
- 4 cups shredded cooked skinless chicken breast (about 500g)
- 1 tablespoon chopped fresh dill
- 1 tablespoon lemon juice, or to taste
Bring broth to a boil in a Dutch oven (heavy deep pot with lid). Add carrots, celery, ginger and garlic; cook uncovered over medium heat until vegetables are just tender, about 20 minutes. Add noodles and chicken; simmer until the noodles are just tender, 8–10 minutes. Stir in dill and lemon juice.
https://www.eatingwell.com/recipe/248764/chicken-noodle-soup-with-dill/
3. Healing 3-Ingredient Turmeric Tonic
A 5-minute, 3-ingredient, 1 pot healing tea tonic with ginger, lemon, turmeric, and cayenne. The perfect way to detox the body, recover from a cold, or relax before bed.
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Servings: 2
Keeps 2-3 days
- 6 g fresh grated turmeric or 1/2 tsp ground, though fresh is best
- 6 g fresh grated ginger or 1/2 tsp ground, though fresh is best
- 1 whole lemon juiced or 45 ml juice plus leftover rind
- 1-2 tsp maple syrup (optional) or can substitute stevia or honey
- 1 pinch cayenne pepper or cracked black pepper
- 710 ml water
Instructions
- To a small saucepan, add turmeric, ginger, lemon juice and leftover lemon rind, maple syrup (optional), cayenne (optional), and water. Sweeten to taste.
- Bring to a simmer (not a boil) over medium to medium-high heat (~3 minutes). Then turn off heat.
- Set a small strainer over serving glasses and divide between two mugs. Enjoy. If the tonic is too potent for you, dilute with more hot/warm water.
- Store (strained) leftovers in the refrigerator up to 2-3 days. Reheat on the stovetop until just warm.
Author: Minimalist Baker https://minimalistbaker.com/healing-3-ingredient-turmeric-tonic/
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4. Immunity Boosting Smoothie
Help keep common colds and flu at bay with this sweet and tart Immunity Boosting Smoothie. Loaded with antioxidants and vitamins, this smoothie acts as medicine but tastes like dessert!
Ingredients
- 1 carrot, washed, peeled, and chopped into about 5 pieces
- 1 banana, peeled and chopped
- 1 whole clementine, peeled, segmented (mandarine)
- 1 inch knob fresh ginger, peeled and grated
- 6 to 8 ounces freshly squeezed orange juice (175ml-250ml)
- 2 tablespoons fresh lemon juice
- ¼ tsp turmeric powder
- ⅛ tsp ground cinnamon
- ⅓ cup plain yoghurt
- 1 cup ice
- sweetener, optional
Instructions
- Add all ingredients to a blender in order listed (sweetener is optional); process until completely blended.
- Taste for sweetness and adjust accordingly.
Note
If using a sweetener, I recommend using honey because honey’s antioxidant and antibacterial properties help improve the digestive system and boost immunity. If using honey, blend it with the rest of the ingredients.
If you’re looking for a thicker smoothie, blend in more ice to make it thicker.
Author: Katerina Petrovska
https://diethood.com/immunity-boosting-smoothie/
5. Chickpea and Roast Pumpkin Casserole
Prep Time: 30 minutes - 1 hour
Serves: 4
By: Jill Dupleix
Cook your chickpeas in a spicy, immune-boosting stew of garlic, ginger, turmeric, onions and carrots as pumpkins roast sweetly on another shelf, then combine at the table with yoghurt, dukkah and coriander.
Ingredients
- 250g raw chickpeas, soaked overnight
- half small pumpkin, cut into half-moon wedges
- 2 tbsp vegetable oil
- 1 onion, halved and finely sliced
- 1 carrot, sliced
- 2 tbsp grated ginger
- 2 garlic cloves, grated
- 400g tinned cherry tomatoes
- 2 tbsp honey
- 2 cinnamon sticks
- 1 tsp salt
- ½ tsp ground pepper
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 600ml water or stock
- yoghurt, coriander and dukkah to serve
Method
- Heat the oven to 160C.
- Coat the pumpkin with one tablespoon of olive oil, season well and bake on the top shelf of the oven for one hour until golden.
- Heat two tablespoons vegetable oil in a deep, heavy-based, lidded pan or heatproof, heavy-based casserole and cook the onions, carrot, ginger and garlic for 10 minutes until softened. Add the drained chickpeas, tomatoes, honey, cinnamon, salt, pepper, ground spices and the water or stock and bring to the boil.
- Cover and bake in the oven for 45 minutes, adding more water or stock as needed to keep it thickly soupy.
- To serve, arrange roast pumpkin on top, drizzle with yoghurt, and scatter with coriander leaves and dukkah.
https://www.goodfood.com.au/recipes/chickpea-and-roast-pumpkin-casserole-20180722-h130d2
6. Turmeric And Yoghurt Roasted Chicken, Cauliflower And Eggplant
Recipe By: The Dairy Kitchen
Prep Time: 15 minutes
Cook Time: 25 minutes
Serves: 4
Ingredients
- 1 tablespoon whole cumin seeds
- 1 tablespoon ground coriander
- 2 teaspoons turmeric
- 1/2 cup natural yoghurt
- 4 x 150g chicken breast fillets
- Chilli flakes, optional
- 1/2 cauliflower, cut into small florets
- 1 medium eggplant, cut into small cubes
- 1/2 red onion, cut into thin wedges
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1 cup natural yoghurt, extra
- 1/4 cup pistachio nuts, toasted
- 2 teaspoons sesame seeds, toasted
- Fresh coriander, to serve
Method
- Combine spices and divide mix in half. Combine half of the mix with yoghurt and use to coat chicken breasts. Place chicken in a single layer on a large lined baking tray
- Combine the cauliflower, eggplant and onion in a bowl with oil, salt and remaining spices until well coated. Arrange on the baking tray around the chicken
- Bake at 200°C for 20-25 minutes or until chicken is cooked through and vegetables are browned and tender
- Transfer to a serving plate and serve drizzled with extra yoghurt, pistachio nuts, sesame seeds and fresh coriander
https://myfoodbook.com.au/print/44735
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7. Puréed Broccoli Soup
In this easy broccoli soup recipe, broccoli cooks together with onions, celery, garlic and fresh herbs and is puréed into a delicious creamy soup. Try this healthy broccoli soup alongside grilled cheese sandwiches or as a starter for a simple dinner.
Recipe by: Eating Well Test Kitchen
Prep Time: 45 minutes
Serves: 4
Ingredients
- 1 tablespoon butter
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, chopped
- 1 stalk celery, chopped
- 2 cloves garlic, chopped
- 1 teaspoon chopped fresh thyme or parsley
- 8 cups chopped broccoli (stems and florets)
- 2 cups water
- 4 cups reduced-sodium chicken broth or vegetable broth
- 1/2 cup cream
- ½ teaspoon salt
- Freshly ground pepper to taste
Method
- Step 1
Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds.
- Step 2
Stir in broccoli. Add water and broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until very tender, about 8 minutes.
- Step 3
Puree the soup in batches in a blender until smooth. (Use caution when pureeing hot liquids.) Stir in cream (if using), salt and pepper.
To make ahead, cover and refrigerate for up to 4 days or freeze for up to 3 months.
https://www.eatingwell.com/recipe/249991/pureed-broccoli-soup/?printview
8. Blueberry Muesli Loaf
This delicious and wholesome blueberry muesli loaf cake is a bit like banana bread, but the addition of blueberries and muesli make it especially delicious. It's perfect for lunch boxes or after school snacks.
Ingredients
- 3/4 cup butter (softened)
- 1/2 cup caster sugar
- 1/2 cup brown sugar
- 3 eggs
- 1 cup mashed banana (ripe)
- 1 cup self-raising flour
- 1 cup wholemeal self-raising flour
- 1 tsp baking powder
- 1/2 cup milk
- 1 cup fresh or frozen blueberries
- 1 cup muesli
Method
1. Preheat oven to 200°C (180°C fan-forced). Grease and line a 22cm loaf tin and set aside.
- Cream butter and sugars until pale. Add eggs one at a time, beating well between each addition. Add mashed banana and beat well. Fold through flours and baking powder along with the milk. Finally, stir through the blueberries and half the muesli, reserving the other half.
- Scrape mixture into prepared tin and smooth down the top. Sprinkle remaining muesli enenly over the top. Bake for 45-50 minutes or until a skewer inserted into the centre comes out clean.
- Serve warm slices as is or spread with butter
Note: Frozen blueberries are absolutely fine to use Choose a nut-free muesli if you plan to pack for child’s school lunch
https://www.kidspot.com.au/kitchen/recipes/blueberry-muesli-loaf-recipe/72gmfyzn
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9. Honey and Lemon Puddings
Prep Time: 15 minutes
Cooking time: none
Serves: 4 snack size
A light and fluffy dairy free lemon pudding, that not only tastes delicious but is so good for you! This pudding contains lemon, honey, ginger and turmeric - perfect to boost your immune system during the cold and flu season.
Ingredients
- 2 tsp gelatine (for setting)
- 1/4 cup water
- 1/4 cup lemon juice
- 2 tsp lemon zest, finely grated
- 1 tsp ginger, finely grated or minced
- 1/4 tsp turmeric, ground (or to your taste and colour)
- 2 1/2 Tbsp honey or to your taste
- 1 can (270g) coconut milk
- 1/3 punnet blueberries, for topping
- 1/2 tsp lemon zest, for topping
Method
- Sprinkle gelatine evenly over the 1/4 cup of water, set aside to soften for 5 minutes.
- To a blender add, lemon juice, zest, ginger, turmeric, honey and pour in softened gelatine and water. (The turmeric will give colour to the pudding plus add extra health benefits.)
- Blend for 8 - 10 seconds until the honey and gelatine are blended well into the mixture together with the finely grated lemon zest and ginger.
- Scrape down sides and lid of the blender jug. (If you don't use a blender, warm softened gelatine and water in a saucepan until just dissolved, add honey then remaining ingredients. Whisk vigorously until well combined.)
- Add coconut milk to blender, blend on half speed for a few seconds to mix but don't allow to froth up. If you find bubbles on top, knock the base of blender jug on counter top and bubbles should move.
- Pour into small glasses or ramekins. This recipe makes 500mls, I make four snack size puddings or 3 dessert size.
- Place in the fridge for 2 - 3 hours or until set.
- Serve decorated with fresh blueberries and a light sprinkle of lemon zest on top.
https://susanjoyfultable.com/recipes/desserts/honey-and-lemon-pudding/
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Making healthy lifestyle choices is the best thing you can do to strengthen your immune system. Getting enough sleep, being physically active and having a diet rich in nutrientscan all help support your immune system to fight off flu and colds.
Enjoy eating for winter and year-long wellness! Elisabeth