My Favourite Immune-Boosting Foods


I’ve always been a huge fan of bone broth. Loved making it every few weeks, adding it to everything I can think of and even drinking a mug of it! I still make it every now and then, but I’m also the kind of person that will research all sides of the story, and after a deeper look, bone broth is now on the ‘sometimes’ pile.

So this winter, when I started to think of what to cook when Ian and I started to feel a bit unwell, I researched a little deeper. And here is my conclusion: When we catch a cold or the flu, or generally not feeling great, my first reaction is to support the immune system to works it’s magic and get us feeling back on track! And the best way is to look at the foods we are putting in our bodies.

I also learnt that the immune system’s way of responding to a problem/stress is inflammation. Now, when our bodies are faced with ongoing stresses such as toxins from our environment, emotional stress and anxiety, lack of sleep, smoking, alcohol and inflammatory foods, our poor immune system is working overtime constantly trying to put out all the fires and doesn’t have the strength to battle yet another problem.

As much as it’s important to add things in to support our internal supper hero, it’s just as important to look at our lifestyle and health holistically and determine which stresses we are inflicting consistently that we could eliminate to help our bodies truly heal. The best place to start is the food we eat! So, looking at reducing or eliminating foods which cause inflammation and swap them over for anti-inflamatory ones!


  • Sugars

  • Refined carbohydrates & gluten

  • Pretty much all processed and packaged foods

  • Animal Products

  • Smoking & Alcohol

Along side reducing certain foods, I explored a few ways to add in delicious and nutritious foods in our diet to help support our immune system! Here are a few of my faves so far!


Rescue Remedy Smoothie

Quick, easy and delicious way to welcome in powerhouses such as turmeric & ginger.

  • Orange

  • Pineapple

  • Carrot

  • Lime

  • Coconut water

  • Ginger

  • Turmeric


Red Lentil Dhal

One of my fave recipes yet! Though I’m not vegan, I love learning delicious ways to cut down on meat. I also skipped the rice as I felt the lentils provided enough carbs to be filling.

Check out the recipe here:

A little note, I didn’t use the flatbread in the original recipe. I love this ‘flour free’ pita bread from Pete Evan’s Cook Book:

3 tbsp coconut flour

3 tbsp arrowroot

2 tbsp almond meal

pinch of sea salt

8 egg whites (I used 4 full eggs)

125ml water

Whisk ingredients together & cook for 2 minutes or so in a pan with your choice of oil keeping the batter quite thin. I used coconut oil for a sweeter taste.


Roasted Veggies

I don’t think it gets any easier than throwing a variety of veggies in a tray, drizzling some olive oil & herbs, and roast until they’re soft and perfect.

  • carrots

  • mushrooms

  • capsicum

  • garlic

  • onion

  • kale

  • herbs and spices

  • oregano

  • lemon and herb dukkah


Buddha Bowl

There might be 1 million and 1 ways to put one together, but I kept it simple and added some of my fave raw veggies topped with dukkah and lemon juice.

  • sauerkraut

  • capsicum

  • tomato

  • beetroot (cooked)

  • spinach

  • half an avo

  • carrot

  • radishes

  • cucumber

  • pomegranate seeds

  • sesame seeds


Turmeric Late

Simply mix these beautifully healing ingredients in a small saucepan, warm up on the stove, serve in your fave mug and enjoy with a cosy blankie.

  • 2 cups of nut milk

  • 1 tsp honey

  • 1/2 tsp turmeric late powder

  • fresh ground ginger

  • cinnamon stick

  • star anise


Green Smoothie Bowl

Might not be green in colour, but all the goodness of greens are definitely in there!

  • frozen blueberries

  • spinach

  • acai

  • chia seeds

  • cucumber

  • kiwi fruit

  • orange

  • coconut water

  • macha powder


  • chia seeds

  • coconut flakes

  • orange slices

  • Mint

  • Goji berries

  • fresh kiwi fruit

  • frozen fresh berries

  • almonds


Vegetable Broth 

I went a little crazy and added as much goodness as I could think of! Quite simply I added a whole bunch of beautiful veggies in a big pot and let them cook over low heat for a few hours. I recently learnt the amazing benefits of mushrooms, so I made sure I added a variety in there. The cute pink colour came from the red cabbage.

Drink warm in mug or use as a base for soup.

  • kale / collard greens

  • carrots

  • table spoon ginger

  • 6 garlic

  • 3 handfuls mushrooms - reishi, shiitake, maitake

  • 2 onion

  • 1/4 red cabbage

  • handful parsley

  • tablespoon grated turmeric

  • handful coriander

  • handful peppercorn

  • half lime juice + add in

  • tablespoon dried oregano

  • 3 shallots

  • himalayan salt


Alkalising Cleanser

The most comforting, warm and cleansing drink. Enjoy on an empty stomach. Don’t add boiling water.

  • cup of warm water

  • 1/2 a Lemon

  • 1 tbsp of freshly grated ginger

  • 1/2 tsp honey

  • 1/4 tsp cayenne paper

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