Chilly days call for more than just comfort food—your body deserves nourishment that supports your immune system too.
At Healthy Bodies, we believe in meals that warm you from the inside out and help you stay well all winter long.
Try adding these immune-supporting ingredients to your winter favourites:
– Citrus fruits – for vitamin C
– Garlic & onion – natural antimicrobials
– Broccoli, spinach, kale – loaded with antioxidants
– Lentils & beans – zinc, iron, fibre
– Bone broth – gut-friendly and nourishing
– Wholegrains – for sustained energy and gut health
Easy meal ideas:
- Chicken soup with garlic, brown rice & veggies
- Red lentil & pumpkin dhal
- Slow-cooked beef stew with mushrooms & barley
- Stir-fried greens with tofu and soba noodles
Nourish your body, warm your soul, and support your immune system one meal at a time.
Immune-Boosting Chicken Risoni Soup (Serves 4–6)
A warm, nourishing bowl that comforts and supports your immune system during the colder months.
Ingredients:
- 1 tbsp olive oil
- 1 brown onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 zucchini, diced
- ½ cup dried mushrooms (e.g. shiitake or porcini – find near soup mixes in supermarket)
- 1.2L chicken bone broth
- 2 small chicken breasts (~300g)
- ¾ cup risoni (regular or wholemeal)
- 2 handfuls kale, baby spinach, or English spinach, roughly chopped
- Juice of ½ lemon (plus wedges to serve)
- Cracked black pepper, to taste
- Optional: chopped fresh parsley
Method:
- Heat olive oil in a large pot over medium heat. Sauté onion and garlic for 2–3 minutes until fragrant.
- Add carrot, celery, zucchini, and dried mushrooms. Cook for another 5 minutes.
- Pour in chicken bone broth and bring to a gentle boil.
- Add whole chicken breasts directly into the pot. Reduce heat, cover, and simmer for 15–18 minutes, or until chicken is cooked through.
- Remove chicken, shred with two forks, and return it to the pot.
- Stir in risoni and cook for another 10 minutes, or until risoni is tender.
- In the final 2 minutes, add chopped kale or spinach and allow it to wilt.
- Finish with lemon juice, season with pepper, and serve hot with fresh parsley and lemon wedges.
Dietitian Tip:
This soup is rich in protein, vitamin C, iron, and antioxidants—perfect for supporting your immune system and gut health through winter.