There is nothing that compares to cooking your own food. Healthy, simple plant-based recipes that can support your health and make you feel wonderful. What we eat forms the foundation to our health, so for me it’s important to have a whole food plant-based approach that delivers the most significant health benefits. This week I have put together a collection of 15 of my favourite immune-boosting recipes from my award winning cookbook, Earth To Table as well as a few other favourites.
These immune-boosting and budget friendly recipes will keep you and your loved ones healthy and nourished. Eat Well - Live Well.
Drinks are a wonderful way to provide life-giving vitamins, minerals and antioxidants that are easily absorbed into the body and help nourish our cells. These restorative drinks are NATURES MULTIVITAMIN that are rich in anti-inflammatory nutrients to support your immune system, digestive system and overall wellbeing. nourish glowing skin, boost your immune system, support digestion and detoxification and just make you feel wonderful. Enjoy.
1. THE PERFECT MATCHA
Matcha makes you feel fantastic! Studies show that Matcha stimulates immune function, helping to eliminate antibiotic resistant bacteria! It also contains high levels of antioxidants as well as various compounds associated with improving immune health, supporting energy and stabilising blood sugar levels. Matcha also contains l-theanine, an amino acid that supports the adrenal system and the way your body reacts to stress.
2. TURMERIC, GINGER + HONEY LATTE
This is one of my favourite immune-boosting tonics! An absolute powerhouse of antioxidants with anti-inflammatory and anti-bacterial properties that tastes delicious!
3. IMMUNE BOOSTING PROTEIN SMOOTHIE
Nutrient-dense, easy on digestion and a wonderful way to nourish your body and immune system. This smoothie is a complete meal replacement and is rich in essential amino acids and anti-inflammatory compounds. I've combined Healthy Chef Turmeric Latte and Healthy Chef Protein with banana, dairy free milk and a spoonful of tahini for added calcium and goodness.
Nutrition plays a key role in determining the function of your immune system. One study from Cardiff University also found that eating breakfast seemed to lower the risk of catching colds and flu. This may be due to the fact that breakfast based foods were rich in probiotics and antioxidants from fresh fruits and cultured yoghurt as well as drinking immune boosting teas and beverages.
1. VEGAN BAKED BLUEBERRY OATMEAL
This recipe from my Healthy Baking Cookbook is like eating pie for breakfast! Full of fibre and goodness that supports a healthy digestive system, as well as warming spices to bring this nourishing meal to life. Blueberries contain antioxidants called polyphenols which help to support a healthy immune system.
2. SUPERFOOD MUESLI
This 3 minute breakfast is bursting with antioxidants, minerals and vitamin C. You can use fresh or frozen berries or whatever fruit is in season. The recipe provides a powerhouse-serve of antioxidants and Vitamin C, and you can also add a spoonful of Healthy Chef Organic Superfood for added nutritional support.
3. THE PERFECT BIRCHER MUESLI
My signature muesli recipe that helps keep blood sugars stable and nourishes a healthy immune and digestive system. Oats and oranges are a great source of soluble fibre that will keep you regular and fill you up for hours. Oranges are also rich in vitamin C required for a healthy immune system and collagen synthesis.
The following recipes are some of my favourites and designed to encourage everyone to cook and eat healthier meals at home. Easy-to-prepare and budget friendly, that will get even the busiest of families back into the kitchen.
1. VEGAN SPAGHETTI BOLOGNESE
This is a delicious vegan take on my healthy low-carb spaghetti bolognese from my cookbook Earth To Table. I've created this recipe based on Mediterranean diet principles, which is my favourite way of eating as it includes antioxidant rich wholefoods including tomatoes, plump eggplant, zucchini and extra virgin olive oil.
2. MUNG BEAN RISOTTO
This is a great high-protein Ayurvedic inspired vegan dish that's full of enzyme-rich vegetables that aid the cleansing and detoxification process. Mung beans are easy to digest and high in protein and the mineral magnesium, which is important for digestive and cardiovascular health.
3. WILD EARTH BURGERS
Eating these burgers will automatically make you feel healthier! They are high in fibre, antioxidants and protein to help energise and nourish the body while boosting immunity!
Soups are one of the simplest of meals to make, and one of the best for building up your immune system. They are also freezer-friendly, which means you can cook up a big batch and save some for later.
1. VEGAN BROWN RICE CONGEE
Serve steaming hot in generous bowls, enjoy the goodness and instantly feel the healing benefits of this magnificent yet simple soup. Ginger is a potent detoxifying and antiviral herb that helps the body get rid of toxins, stimulates circulation and boosts your immune system.
2. PURE + SIMPLE MISO SOUP
My simple immune-boosting Miso is brimming with probiotics and collagen protein to help boost immunity and nourish healthy gut bacteria. Adding Healthy Chef Marine Collagen to this restorative broth enhances the flavour and helps to strengthen the digestive and immune system.
3. MUSHROOM HOT POT
This immune-boosting soup offers up a bounty of Mushrooms! Research shows that mushrooms have antiviral properties that can help strengthen your body against the flu virus. Mushrooms are also high in energising B vitamins, antioxidants, and essential trace minerals such as selenium. Nourishing and delicious!
I have to admit that I do have a passion for baking and creating magnificent, yet simple desserts made from wholesome ingredients. Enjoy the real flavour of the ingredients, rather than it being overloaded with processed sugars and refined flours. Your body will thank you for it.
1. APPLE CINNAMON BREAD
Apples are nutritional powerhouses - high in fibre, vitamin C, and polyphenols, which function as antioxidants. This gorgeous bread is easy-to-make and stores well.
2. VEGAN BANANA BREAD
This luxurious loaf is gluten-free and egg-free, making it perfect for anyone with a food allergy or intolerance. Packed with the goodness of oats and omega 3 rich chia seeds you can also add a few handfuls of walnuts before baking or serving for an extra hit of iron, calcium, zinc, and vitamin E.
3. HEALTHY CHOC CHIP COOKIES
These yummy cookies from my Healthy Baking Cookbook are full of all things wholesome and nourishing. What I love about this recipe is that it’s very therapeutic to make and I adore slowly mixing the oat filled dough with my hands. Baking cookies is fun and it's a great way to de-stress and relax, put on some French music and have fun.
Eat Well - Live Well