Immunity boosting tips and recipes to help keep you healthy this Winter


Winter is well and truly here, and with it comes the constant sniffles and sneezes as we make it through the cooler months. It’s no easy feat when you have an entire family to look after. One person gets sick and the love is shared! Here’s some immunity boosting tips and recipes from The Healthy Chef, Teresa Cutter, to see you through the Winter months.

Worried about getting sick now that winter has hit? You’re not alone. New research reveals 69% of Australian parents are worried about their family this winter for the following reasons:

  • People not following social distancing and hygiene guidelines as closely anymore (30%)
  • Less exposure to other people last year resulting in lower immunity (24%)
  • Having lower immunity due to recent high-stress levels (22%)

Here are some immunity boosting tips and recipes to help you and your family get through winter without getting sick!

Immunity Boosting Tips

Stock up on vitamin C

Befriend the cold-battling vitamin C during the winter months as it helps support a healthy immune system.

Get juicing

Fruit and veggie juices are an easy way to get your vitamin C fix as the nutrient is often destroyed in cooking. Start your day with a vitamin C rich smoothie combining a mix of fresh fruit and veggies.

Embrace salads and fresh fruit

Food is most powerful when it’s closest to its original state, so don’t shy away from salads and fresh fruits in the colder months. Keep the fruit bowl filled over winter and serve your family fruit for dessert or as an easy snack to grab and go. Foods such as Zespri SunGold Kiwifruit contain 100% of your daily vitamin C needs in just one fruit. And best of all, they’re sweet and delicious, making them a great-tasting snack for kids and big kids alike!

Creamy Vanilla Porridge

Creamy Vanilla Porridge

Creamy Vanilla Porridge

Start your morning with The Healthy Chef’s nourishing immunity boosting porridge! 

Porridge ingredients

  • 100 g (1 cup) organic rolled oats
  • 2 teaspoons vanilla extract
  • 375 ml almond milk or your choice of milk
  • Pinch of flaky sea salt
  • 375 ml water
  • 4 generous tablespoons thick Greek-style yoghurt to serve (optional)

Compote ingredients

  • 4 Zespri SunGold Kiwifruits, peeled, quartered, and chopped (you can also slice into rounds)
  • 2 tablespoons raw honey
  • 1 tablespoon freshly squeezed lemon juice
  • 15 g fresh grated ginger
  • Sprinkle of bee pollen (optional)

Porridge method

  1. Combine oats, vanilla, almond milk, water, and a pinch of salt into a saucepan.
  2. Simmer gently over medium-low heat for 15 minutes, frequently stirring, until the oats are tender, and the mixture is thick and creamy. Add a little more milk or water if your porridge starts to become too thick.
  3. Divide the porridge among serving bowls and top with a swirl of Greek yoghurt.
  4. Pile over the compote over the top and finish off with a little sprinkle of bee pollen if using.

Compote method

  1. Combine the honey, lemon juice and ginger into a small bowl and mix through.
  2. Fold in the kiwifruit and allow to stand for 10 minutes whilst you make the porridge, allowing the flavours to develop.
  3. Spoon compote over the porridge and enjoy.

Superfood Tabouli

Superfood Tabouli

Superfood Tabouli

This dish is bursting with nutritious ingredients to help keep you healthy all winter long.


  • 260 g (2 cups) cooked quinoa
  • 1 bunch parsley, chopped
  • Small bunch mint, chopped
  • 3 spring onions, sliced
  • 30 g pumpkin seeds
  • 30 g pine nuts, toasted
  • 2 avocados, halved
  • 2 tablespoons hemp seeds
  • Sea salt and white pepper to taste
  • 2 lemons
  • 60 g capers
  • 3 tablespoons extra virgin olive oil
  • 4 Zespri SunGold Kiwifruit, halved
  • 250 g natural Greek yoghurt or hummus


  1. Combine quinoa, parsley, mint, spring onion, the juice of 1 lemon, olive oil, pumpkin seeds, pine nuts, salt, and pepper into a large bowl. Taste and adjust flavourings, adding a little more lemon if required.
  2. Spread a few tablespoons of yoghurt onto the base of 4 serving plates; I love this addition as it makes the whole dish come together for eating enjoyment.
  3. Pile the tabouli over the yoghurt.
  4. Dip the tops of the avocado halves into the hemp seeds and arrange over the tabouli. Place the kiwifruit halves next to the avocado and sprinkle the salad with roasted pine nuts.
  5. Drizzle over a little extra olive oil and squeeze of lemon, then enjoy.


Superfood Tabouli will keep for several days in the fridge and is rich in protein, fibre, and vitamins. Serve this topped with a creamy Persian or goat’s feta.

These immunity boosting tips and recipes are brought to you by The Healthy Chef, Teresa Cutter, to help see you through the Winter months.

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