Welcome to your Immune-Boosting Hub

Includes Recipes & Tips

Why Immune Health matters

A strong immune system is crucial for fighting off infections and keeping you healthy all year-round. Whether you’re looking to prevent illness or support body during times of stress, diet, regular yoga practice and other lifestyle choice play a significant role in boosting your immune function.

Breakfast

Immune Boosting Fresh Fruit & Feta Salad

  • 1 cup strawberries, sliced

  • 1 cup blueberries

  • 1 cup pineapple or watermelon chunks

  • 2 cucumbers, finely sliced

  • 1/4 cup crumbled feta cheese

  • 2 cups mixed greens; spinach, arugula, and/ or kale (optional)

  • 1/4 cup chopped walnuts or pecans toasted (optional)

  • Fresh mint leaves (optional)

Drink

Golden milk

Golden milk, also know as turmeric milk, is a warm, soothing beverage powerful with anti-inflammatory properties. It’s perfect for a relaxing evening drink or morning boost. Follow this simple delicious recipe:

  • 1 Cup unsweetened almond milk (or any milk of your choice)

  • 1 teaspoon ground turmeric

  • 1/2 teaspoon ground ginger (or 1/2 tsp freshly grated ginger)

  • 1 tbs honey (optional for sweetness)

  • 1/4 teaspoon black pepper (enhance the absorption of turmeric)

  • 1/2 tsp coconut oil or ghee (optional for added creaminess and healthy fats)

  • 1/2 tsp vanilla extract (optional for extra flavour)

  • A pinch of ground nutmeg or cardamon (optional for extra warmth)

Lunch

Beet and pear salad with pomegranates & walnuts

  • 3 medium beets, cooked, peeled, and thinly sliced

  • 2 ripe pears, thinly sliced

  • 1/2 cup pomegranate arils

  • 1/4 cup walnuts, chopped and toasted

  • 4 cups mixed greens

  • 2 tbs extra virgin oil

  • 1 tbs balsamic vinegar

  • 1 tsp honey (optional)

  • 1/4 cup feta cheese (optional)

  • Salt & Pepper to taste

Tips for incorporating immune boosting foods into your diet.

Maintaining a diet that supports immune health is essential for overall well-being and can help strengthen your body’s natural defences against illness and infection. Here are some tips for integrating this into your diet.

  1. Eat plenty of Fruits and Vegetables. Colourful fruit and vegetables are rich in vitamins, minerals, antioxidants, and phytonutrients that support immune function

  2. Focus on whole foods. Chose unprocessed foods such as: whole grains, lean proteins, healthy fats, and legumes with essential nutrients and support overall health

  3. Include Immune Boosting foods:

    Citrus fruits (rich in vitamin c)

    Berries (high in anti-oxidants)

    Garlic (antiviral & antibacterial properties)

    Ginger (anti-inflammatory)

    Turmeric (antioxidants)

    Mushrooms (immune-modulating properties)

  4. Include pro-biotic foods such as: yoghurt, kefir, kimchi, sauerkraut, miso and kombucha to promote healthy microbiome.

  5. Get adequate sleep

  6. Mange stress levels with your Yoga practise :)

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Anti-inflammatory