Winter is coming: 3 meal recipes to boost your immune system

Winter is coming: 3 meal recipes to boost your immune system

Winter is coming: 3 meal recipes to boost your immune system


We’re getting very close to winter season, which usually brings with it contagious nasties such as colds and flus. But if we know how to prepare, this season can actually be the best time to improve your immunity – this is because our digestive systems get stronger and faster in winter to help our bodies combat the cold.

For this reason, it’s vital that we eat immunity-boosting foods in winter.

Here are three recipes that’ll not only make you feel warm and fuzzy on the inside, but actually boost your immune systems to fight against winter ailments.   

  1. Roasted garlic and mushroom soup

Did you know: Garlic is rich in sulphides, which acts like a natural anti-bacterial agent and mushrooms are one of the few natural food sources containing vitamin D – good for your body’s immune system.

Ingredients (serves 2):
½ bulb garlic, chopped
150g fresh button mushrooms
1 medium sized onion, chopped
1 cup finely chopped celery
1 teaspoon dried herbs
½ teaspoon pepper
Hot pepper sauce (like Tabasco)
2 tablespoons all-purpose flour
2 cups chicken broth
Salt, to taste  

Heat some oil in a large soup pot over a medium-high flame. Add the chopped onion and sauté. Add chopped garlic and stir until golden brown. Then add in the mushrooms and celery and cook until mushrooms give up their water. Sprinkle over the flour and stir until the flour begins to stick to the pot. Then add your chicken broth, pepper, dried herbs and salt and make sure you stir enough to deglaze the bottom of the pot. Cook for 15 mins, stirring as the mixture thickens and enjoy with some hot pepper sauce (if you like some heat).

  1. Ginger trout with bok choy

Did you know: Omega-3 fatty acids, in fish such as trout, and ginger are both believed to help decrease or soothe inflammation, which can reduce a sore throat and other inflammatory illnesses.

Ingredients (serves 2):
1 fillet of trout
4 cm piece ginger, thinly sliced
50ml chicken stock
2 baby bok choy, quartered
2 tablespoons light soy sauce
½ teaspoon sesame oil
2 tablespoons peanut oil
4 spring onions, thinly sliced

Place the fish on a plate and sit in a bamboo steamer. Scatter over ginger, then add in stock. Cover and put over a pan of simmering water for 5 mins. Then, add bok choy, cover and steam until fish is cooked. Meanwhile, combine soy, sesame and peanut oil in a pan over medium heat for 2 mins. Serve fish and bok choy with dressing and spring onions over the top. Enjoy with a serving of steamed rice.

  1. Stewed chickpea and kale

Did you know: Hearty greens like kale are packed with vitamin C, which is an antioxidant. Chickpeas are versatile legumes and a source of zinc, known to boost immunity.

Ingredients (serves 2):
1 can unsalted chickpeas, drained
3 large tomatoes, pureed
150g kale
2 garlic cloves, diced
1 medium-sized onion, diced
1 teaspoon ground cumin
½ teaspoon smoked paprika
Salt to taste

Heat a large skillet over a medium flame. Heat 2 tablespoons of oil, add onion and diced garlic, stirring occasionally until brown. Add in cumin, paprika and salt until heated through. Stir in kale, chickpeas and pureed tomatoes and bring it to a simmer. Reduce heat to medium-low, cover, and let simmer for about 5 mins. Enjoy on it’s own or served over toast.