Winter warming recipes
Are you wanting some healthy winter dinner ideas that will taste delicious and also help give your immune system a boost? Many foods, including leafy green vegetables, garlic and medicinal mushrooms have been shown to support the immune system.
1. Green leafy vegetables
Dark green leafy vegetables are rich sources of antioxidants, vitamins and minerals that the immune system needs to do its job. They also provide prebiotics and dietary fibre to support the good bacteria in your gut.
Raw garlic has been shown to have many therapeutic effects and has antibacterial properties
2. Medicinal Mushrooms
It is well established that mushrooms help modulate the immune system and have been used medicinally since 3000 BCE. Common medicinal mushrooms include caterpillar fungus and reishi mushroom.
3. Beef & Chicken
Meat contains vitamins and minerals including zinc which has been shown to help reduce the severity and duration of upper respiratory tract infections.
Ginger has been traditionally used to reduce congestion and inflammation and soothe a sore throat
Honey has been shown to help relieve cough symptoms in children aged 1-18 years more effectively than some medications. Honey is not be used in children younger than one year.
Everyone loves comfort food in winter, try some of the great winter warmer recipes below using fresh and healthy ingredients that support your immune system and help you feel better when you’re dealing with winter coughs and colds.
A lemony & garlic chicken soup can help relieve a stuffy nose and soothe a sore throat, all whilst tasting delicious.
- 1 whole raw chicken
- 1 large brown onion, diced
- 6 carrots, diced
- 3 stalks of celery, chopped
- 1 lemon, washed and sliced
- 4 garlic cloves, sliced
- Salt & Pepper to taste
- Rinse the chicken in cold water and place it in a large stockpot or slow cooker. Add onion, carrot and celery.
- Pour the water over chicken and vegetables until covered. Cover pot and bring to a gentle boil over medium-high heat. Reduce the heat to medium-low and simmer for 2 1/2 hours. Check periodically that water level does not get too low.
- If using a slow cooker — place all ingredients in the slow cooker, adding water until all ingredients are covered. Place lid and set slow cooker onto low.
- Carefully remove the chicken and place it on a plate. The chicken will be tender so use a slotted spoon to check the pot for any remaining small bones that might have broken away.
- Stir in the sliced garlic.
- Remove the chicken skin, shred the chicken meat, and return the chicken meat to the soup pot.
- Test the seasonings and adjust.
- Serve with crusty bread.
Tomato and Sweet Potato Dahl
A warming and nourishing dish full of spices to boost the immune system and help reduce nasal congestion.
- 1 tsp. vegetable oil
- 3 tomatoes roughly chopped
- 1 cup dried red lentils
- 1 medium sweet potato peeled and chopped
- 1 onion finely chopped
- 1 tsp. fresh ginger peeled and finely chopped
- 1 tsp. turmeric
- 1 tsp. garam masala
- 1 small chilli finely chopped
- 600ml veggie stock and handful of chopped coriander to garnish.
- Heat vegetable oil in a large saucepan, add onion and cook until golden.
- Add ginger, chilli and spices and cook for 1–2 minutes.
- Add sweet potato and tomatoes and toss to coat.
- Add lentils and stock, bring to the boil and simmer for 20 minutes.
- Serve with a sprinkling of coriander leaves.
Honey, ginger and lemon tea
It is important to keep hydrated when we have a sore throat to keep the throat moist and help prevent dehydration. Why not try a warming cup of lemon, honey and ginger tea. It is soothing and super simple to make.
- 1 tsp. honey
- 1 tsp. grated ginger
- Juice of half a lemon
- Boiling water
- To boiling water add the honey, ginger and lemon juice. Stir and serve.
A bowl of porridge is a nurturing way to help warm the bones on a crisp winter morning. Mineral-rich and soothing rolled oats are a gentle food to eat when you’re convalescing.
(serves 1 person)
- ⅓ cup rolled oats
- ⅔ cup of water
- 1 tsp. whey liquid from yoghurt (the liquid sitting on top of your yoghurt in the fridge) OR 1 tsp. of yoghurt
- 1 Tbsp. raisins
- 1 Tbsp. walnuts (or almonds, or macadamia nuts)
- ¼ tsp. good quality sea salt
- Combine all ingredients in your saucepan, put on the lid and then put the saucepan in the fridge).
- Cooks oats over low heat, stirring to prevent oats from sticking to the pan.
- If you have soaked the oats, cooking time will only take a few minutes
- Cook until a creamy consistency.
- Serve with milk if desired or eat as is.
Garlic, Greens & Ginger Immune-booster Soup
With a combination of leafy greens, garlic and ginger, this healthy recipe help support the immune system with antioxidants, vitamins and minerals.
- 1 Tbsp. coconut oil
- 1 brown onion, chopped
- 6 garlic cloves, minced
- 2 celery stalks, sliced
- 500g shiitake mushrooms, sliced
- 1½ tsp. sea salt
- 1 pinch of pepper
- 1 tsp. turmeric
- 12 cups water
- 4 heads baby bok choy, bottoms chopped off
- ½ head kale, chopped
- 1 Tbsp. freshly grated ginger
- Heat coconut oil in a large pot over medium heat.
- Add onions and sauté until translucent.
- Add garlic and cook for 1 minute.
- Add celery and mushrooms and sauté until mushrooms have wilted.
- Add spices and water and bring to a boil.
- Then simmer, covered for at least 1 hour
- Add bok choy and kale in the last 10 minutes of cooking to soften
- Serve warm or store for up to 1 week in the refrigerator.
Eating well is an important part of keeping your immune system healthy. These recipes contain healthy, wholefood ingredients that are nutrient-rich and contain all the vitamins and minerals you need to support immune function over winter.
MAT-AU-2203374. Dec 2022.
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