Immune boosting recipes for winter

Immune boosting recipes for winter

Flu season is well underway. Unfortunately, there’s no superfood that can prevent you getting sick – but supporting your immune system with the right foods is key to staying healthy this winter.

So, what should we be eating? The best starting point is essential vitamins and minerals.

Vitamin C: Keeps your immune system strong. It may also reduce the length and severity of symptoms.

Fruits and Veg with high levels of Vitamin C include broccoli, oranges, strawberries and potatoes.

Vitamin D: Helps your immune cells fight off bacteria and viruses that get into the body.

Most of us lack Vitamin D during the winter as we primarily get Vit D from sunlight, so this is one vitamin that is often supplemented. However, some foods which contain small amounts include oily fish, egg yolk, red meat and liver.

Zinc: Important for the development of the cells that are in charge of defending your body against toxins or foreign substances in the body.

Foods high in Zinc include meat, shellfish, chickpeas, lentils and seeds.

To give your body a much needed boost this winter, we’ve picked our 3 favourite immune boosting drink recipes:


Packed with Vitamin C and antioxidants this super smoothie will not only keep you healthy but will help fight off any cold & flu symptoms.

  • 1 banana peeled
  • 1 orange, peeled and seeds removed
  • ½ teaspoon fresh ginger
  • ¼ teaspoon ground turmeric
  • 1 medium carrot
  • ¼ lemon, peeled
  • 1-2 handfuls of fresh baby spinach
  • 8oz of unsweetened almond milk

Blitz it all together and pour into a glass to get your dose of loveliness.


This works well into Winter too! A warming burst of health courtesy of The FoodMedic Dr Hazel Wallace:

  • 250ml Oat Milk
  • 1 tsp Golden Turmeric Honey
  • ¼ tsp of Cayenne Pepper
  • 1 small fresh beetroot
  • 3cm piece of ginger

Juice the beetroot and ginger and add the juice and cayenne pepper to a mug. Heat the oat milk, until almost boiling. Add the oat milk to the mug and blend the mixture well with one teaspoon of Golden Turmeric Honey.


A warm spicy drink which will brighten your day.

  • 1 pint apple juice
  • 1 cinnamon stick
  • 2 star anise
  • ½ tsp cardamom seeds
  • 1 sprig rosemary
  • 2 carrots
  • 1-inch ginger
  • ½ tsp ground cinnamon
  • ½ tsp ground nutmeg

Place the apple juice and spices in a saucepan and let it steep for 5-10 minutes. Juice the carrots and ginger then mix into the apple juice.

Sprinkle some cinnamon and nutmeg on the top. A drink packing a punch of nutrient rich foods.

A perfect way to start your day! These immune boosting drinks will help you stay healthy this winter.

1 Comment
  1. Awesome post! Keep up the great work! :)

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