With flu season in full swing, colder weather and maybe some January blues, we're heading to the kitchen to rustle up some immunity boosting recipes because getting sick is not in our 2025 goal plan. Now we're not saying this is our only tactic, we're getting good sleep, removing stress and throwing the odd sauna, massage and me time into the strategy. But if you're keen to boost your body's defences, diet is an excellent way to help with studies showing that our gut manages around 70% of our immunity.

And while the concept of 'superfoods' are a bit of a myth (whilst it's lovely to think that a single food could improve our health, the term superfood is just a marketing term to help sell products) eating a wide range of whole ingredients go a long way to help that gut boosting immunity.

Live Yoghurt Bowls with Berries, Nuts, and Seeds

What It Does: Live yoghurt is rich in probiotics, which are a great support for gut health. Pair it with antioxidant-rich berries and nutrient-packed nuts and seeds for a gut diversity powerhouse breakfast or snack. You can switch this up by swapping the berries for stone fruits or figs and the nut mix for homemade granola.

Ingredients:

  • 1 cup live, unsweetened yoghurt
  • ½ cup mixed fresh berries (e.g., blueberries, strawberries, raspberries)
  • Seed mix (1 tsp of each - chia seeds, crushed flax seeds, sunflower seeds, crushed walnuts, crushed almonds)
  • A drizzle of honey (optional)

Bone Broth

What It Does: Bone broth is packed with collagen, amino acids, and minerals that help repair the gut lining and reduce inflammation. Using a smart cooker makes this traditionally long process quick and easy. You can sip this bone broth by itself or add to ramen or rice dishes to add an extra layer of health.

Ingredients:

  • 1 kg of bones (chicken, beef, or lamb, preferably organic)
  • 2 carrots, chopped
  • 2 celery sticks, chopped
  • 1 onion, quartered
  • 2 garlic cloves
  • 2 tbsp apple cider vinegar
  • 1 tsp sea salt
  • 2-3 liters of water
  • Fresh herbs

Directions:

  1. Place all ingredients into the smart cooker and cover with water.
  2. Set the cooker to pressure cook for 2 hours (or slow cook for 12-24 hours if time allows).
  3. Once done, strain the broth into a large bowl, discarding the solids (you can keep them for soup).
  4. Store in the fridge or freezer and use as a warming drink or a base for soups and stews.

Chocolate Olive Oil Mousse from Zoe

What It Does: This polyphenol-packed mousse features olive oil, which is high in antioxidants and healthy fats, making it a guilt-free dessert that supports your immune system. You can find more recipes from gut health experts Zoe, here.

Ingredients:

  • 100g dark chocolate (at least 70% cocoa solids), broken into pieces
  • 2 tbsp extra virgin olive oil, plus extra for drizzling
  • 2 tsp maple syrup
  • 1–2 pinches of salt
  • 140ml aquafaba (liquid from a tin of chickpeas, at room temperature)
  • 70g hazelnuts, toasted and roughly chopped
  • 150g cherries (fresh or frozen), stoned

Directions:

  1. Place a heatproof bowl over a saucepan of simmering water and slowly melt the chocolate, making sure the bowl doesn’t touch the water. Once melted, remove from the heat and stir in the olive oil, maple syrup, and a pinch of salt.
  2. In a clean, grease-free bowl of a stand mixer fitted with the whisk attachment, whisk the aquafaba for about 5 minutes, or until stiff peaks form.
  3. Stir a spoonful of the whipped aquafaba into the chocolate mixture to lighten it. Then gently fold the chocolate mixture into the remaining whisked aquafaba using a metal spoon, being careful not to knock out the air.
  4. Spoon the mixture into four small glasses and refrigerate for at least 1 hour to set.
  5. Before serving, top with cherries, a drizzle of extra olive oil, and a pinch of salt. You can also add toasted hazelnuts or crème fraîche as desired.

4. Plant-Filled Curry

What It Does: Packed with immune-boosting spices like turmeric, ginger, and garlic, this curry is a vibrant, hearty meal filled with fiber and nutrients from the plant-based ingredients.

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, finely chopped
  • 3 garlic cloves, minced
  • 1 tbsp grated ginger
  • 1 tsp turmeric powder
  • 1 tsp cumin seeds
  • 1 tsp ground coriander
  • ½ tsp cayenne pepper (optional)
  • 2 cups chopped mixed vegetables (e.g., zucchini, carrots, and bell peppers)
  • 1 can (400g) coconut milk
  • 1 can (400g) diced tomatoes
  • 1 cup cooked chickpeas or lentils
  • Fresh cilantro for garnish
  • Cooked rice or naan to serve

Directions:

  1. Heat the olive oil in a large pan over medium heat. Sauté the onion, garlic, and ginger until fragrant.
  2. Add the turmeric, cumin, coriander, and cayenne pepper, cooking for 1-2 minutes to release the spices' aromas.
  3. Stir in the mixed vegetables, coating them in the spices.
  4. Pour in the coconut milk and diced tomatoes, bringing the mixture to a simmer.
  5. Add the chickpeas or lentils and cook for 15-20 minutes, or until the vegetables are tender.
  6. Garnish with fresh cilantro and serve with rice or naan.

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