Cold and flu season is back, but your family’s immune system doesn’t have to suffer. Nutrition-forward recipes using ginger, turmeric, citrus, and probiotics can support wellness while still tasting great, with these simple recipes from The Cooking Duo.
Why immunity foods are trending
The idea that food can “boost immunity” has become mainstream, especially during winter when viruses spread more easily. While no meal can guarantee you won’t get sick, certain nutrients support the immune system and help your body respond better to infections. Experts point to vitamin C, vitamin D, zinc, and probiotics as key players — and the best way to get them is through balanced, whole-food meals.
Immunity-boosting ingredients to add to your meals
Here are the most effective ingredients that are also easy to incorporate into everyday cooking:
- Citrus fruits (vitamin C)
- Ginger and turmeric (anti-inflammatory compounds)
- Garlic and onions (immune-supporting compounds)
- Yogurt and kefir (probiotics for gut health)
- Leafy greens (vitamins A, C and antioxidants)
- Mushrooms (beta-glucans that support immunity)
- Oily fish (vitamin D + omega-3s)
Immunity-boosting recipes to try
Citrus Chicken Soup
Ingredients
- 1 chicken breast or thighs
- 1 onion, chopped
- 2 carrots, sliced
- 2 celery stalks
- 1 lemon (zest and juice)
- 1 tbsp grated ginger
- 1 litre chicken stock
- 2 cups spinach
Method
- Sauté onion, carrots, celery, and ginger
- Add chicken and stock, then simmer for 20 minutes
- Add spinach and lemon zest at the end
- Serve with a squeeze of lemon and black pepper
Golden Turmeric Smoothie
Ingredients
- 1 banana
- 1 cup yogurt or kefir
- 1 tsp turmeric
- 1 tsp honey
- 1/2 tsp cinnamon
- 1 cup orange juice or water
Method
- Blend all ingredients until smooth
- Serve immediately
Ginger & Garlic Stir-Fry with Broccoli
Ingredients
- 1 broccoli head, chopped
- 1 bell pepper
- 2 garlic cloves, minced
- 1 tbsp grated ginger
- 1 tbsp soy sauce
- 1 tbsp honey
- 200g chicken or tofu
Method
- Sauté garlic and ginger
- Add chicken/tofu and cook through
- Add vegetables and soy sauce, then cook until tender
- Serve over rice or noodles
Probiotic Overnight Oats
Ingredients
- 1/2 cup oats
- 1 cup yogurt or kefir
- 1 tbsp chia seeds
- 1 tbsp honey
- 1/2 cup berries
Method
- Mix all ingredients in a jar
- Refrigerate overnight
- Top with berries in the morning
