Boost Your Immune System with These Simple, Delicious Foods
With the colder months upon us and the inevitable stresses of daily life, our immune systems could use a little extra love and attention. Whether you’re juggling a busy schedule, recovering from seasonal bugs, or simply trying to feel your best, supporting your immunity has never tasted this good.
The first of this two-part email is packed with simple, tried-and-tested foods and recipes I personally use to keep my family healthy. From nutrient-packed ingredients to some of my favourite recipes, there are plenty of ways to stay resilient, energised, and well all year round.
7 Rockstar Ingredients to Supercharge Your Immunity
If winter has been challenging you, it’s time to strengthen your defences with my favourite ingredients to help ward off seasonal bugs and keep your immune system fighting fit.
1. Garlic: A Natural Immune Booster
Garlic has been used for culinary and medicinal purposes in many cultures for centuries. It’s earned itself an impressive reputation based on its organosulphur compounds, which are thought to be responsible for its flavour and aroma, as well as its potential health benefits. It is packed with organosulphur compounds like allicin, which releases its antiviral, antioxidant, antimicrobial, and anti-inflammatory properties when crushed. These compounds help boost immunity, fight infections, and reduce inflammation.
Top Tip: Add crushed garlic to your meals at the end of cooking or if you’re feeling brave try gargling garlic with water in the morning before washing it down for an added layer of protection.
2. Ginger: The Inflammation Fighter
Ginger root contains powerful essential oils. These gingerols act in much the same way as your big brother on a night out - highly effective at getting in the way of any inflammatory action.
Top Tip: Make a fresh ginger tea with lemon or add ginger to soups, chicken dishes and stir-fries. For a unique twist, try a ginger detox bath to sweat out toxins and support overall health. Let me know if you want to try this and I’ll send you the low-down!
3. Turmeric: Nature’s Anti-Inflammatory Superhero
Get the rubber gloves out cause this one stains. It is making all the health headlines thanks to a group of chemical compounds known as curcuminoids. Turmeric is considered so potent an anti-inflammatory that when given at therapeutic doses it came out as an equal contender to neurofen and hydrocortisone in recent clinical trials.
Top Tip: Make golden milk by warming your favourite milk with turmeric, cinnamon, black pepper, and a touch of honey for a soothing, immune-boosting drink.
4. Medicinal Mushrooms: Immune Modulators
Shiitake and maitake mushrooms contain potent, chemically complex sugars, known as polysaccharides. Once consumed, they travel through the gut and stir up an immune response, like 70’s travolta on the dance floor. Before you know it, all the t-birds and pink ladies, aka the white blood cells, are rushing to join in and wipe the floor with their opponent.
Top Tip: Double up on your immune boosting ingredients by sautéing chopped shiitakes in a little butter (vitamin A) on the pan. Season, add crushed garlic, a pinch of chilli powder or fresh chopped parsley and enjoy on sourdough. I also blend dried versions into a powder and add them into soups and stews - makes it easy, especially when dealing with kids.
5. Chicken Broth: The Classic Immune Tonic
Full of healing properties to support a healthy inflammatory response and normal immune system function. All hail the amino acids; glycine, proline, glutamine; collagen, and important trace minerals like magnesium, calcium and phosphorus for keeping us upright. Broth made from bones is a great year round tonic to support your gut and immune health. It’s also super easy (see top tip)
Top Tip: Simmer a chicken carcass with onion, carrots, and a dash of apple cider vinegar for a few hours to create a healing broth. Store in silicone ice cube trays or jars in the fridge or freezer. Add to soups, stews, sauces or risottos.
6. Goji Berries: Vitamin C Powerhouses
These sticky, sweet, chewy nuggets are rich in vitamin C and antioxidants, making them another excellent ingredient to support your immunity. How should you eat them? anyway you like - but here’s how I like to eat mine 👇
Top Tip: Add goji berries to granola, smoothie bowls, or add them into a homemade chocolate bark for a tasty, nutrient-packed treat. Melt a 100gr bar of dark chocolate over a bain marie. When melted, pour over an A4 sized sheet of baking parchment. Quickly distribute a mix of lightly crushed nuts and seed over the chocolate, letting them sink in. Finishing the whole thing off with your goji berries, et voila. Leave to cool and harden and break off bits to enjoy as a snack.
7. Pumpkin Seeds: A Zinc-Rich Super Seed
Pumpkin seeds contain one of my all time fav, immune boosting, mineral - zinc, an essential mineral for immune health.
Top Tip: Toast pumpkin seeds with cinnamon, coconut oil, and a drizzle of maple syrup for a delicious, immune-boosting snack.
Immune Boosting Recipes To Keep You Strong
In case my top tips weren’t enough to inspire you into action, here are two of my favourite immune boosting recipes you can try instead.
Spiced Chicken And Roast Cauliflower Salad with a Tahini Dressing
This vibrant dish is packed with protein, zinc, beta-carotenes, and antioxidants. Garlic and turmeric add antimicrobial and anti-inflammatory benefits, while a tahini drizzle provides healthy fats for nutrient absorption.
Anti Inflammatory Squash And Chilli Soup
This warming soup is loaded with beta-carotene-rich squash, sweet potato, and fresh ginger. This nutrient-dense dish is perfect for cold days or when your immune system needs extra support.
Remember, Small Efforts Can Lead To Big Results
If there’s one thing I’ve learned and alluded to in my last emails, it’s that small, consistent changes accumulate and can make a world of difference to how you feel. You don’t need fancy superfoods or complicated rituals for good health—just real, honest ingredients that work with your body. Whether it’s a hearty chicken broth, a golden turmeric latte, or a sprinkle of pumpkin seeds on your breakfast, these simple additions can help you feel stronger and more resilient. It’s not about being perfect; it’s about finding what works for you and your family in a way that feels doable—and enjoyable—every day.
Now I Want To Hear From You!
Which tip, recipe or ingredient are you most excited to try? Share photos of your creations with me on instagram - I’d love to cheer you on!
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G x
