Simple winter Immunity

Our food can be simple, everyday “immune allies” that support your body’s natural defences, especially through winter months. I’m Evie, a Nutritional Therapist specialising in gut health using every day food to enhance health from the inside.

From a nutritional therapy perspective, I know that a diet rich in a variety of plant compounds help modulate inflammation, oxidative stress and “train” our immune cells to do their job more effectively. Here are my top ways to support your immune health this winter using some very simple and delicious ingredients.

Three Winter Immune Heroes

Ginger

Foods contain active compounds that act as powerful antioxidants, take ginger as an example. This fiery, powerful root contains active compounds like gingerols. Emerging research suggests ginger can influence key immune cells such as neutrophils part of our innate immune system. They act as a first line of defence against pathogens helping them to respond more appropriately in inflammatory and autoimmune conditions.

Berries

Berries are packed with polyphenols and vitamin C which help protect cells from oxidative stress and provide a great source of fibre to our gut bacteria who just love the dark purple, red, pink colours (polyphenols) positively influencing healthier gut microbiome which is correlated with a healthier immune system.

Garlic

Garlic contains sulphur compounds, including allicin which has antimicrobial and antiviral activity and can support your body in defending against common respiratory viruses.  Some human trials suggest garlic may reduce the frequency or duration of colds.

*Top tip: increase allicin by finely chopping or crushing the garlic and let it sit for 10–15 minutes before cooking.

Everyday ways to use ginger

Making ginger a daily habit works best when it feels easy and enjoyable rather than purely medicinal.

Ginger infusion: Slice or grate fresh ginger into a mug, add hot water, a squeeze of lemon and a little honey if desired for a soothing start that supports antioxidant defences. Ginger has another beneficial effect of reducing nausea so can be a very helpful drink during illness as a gentle “pick me up”.

Smoothies: Add a small piece of fresh or frozen ginger to berry or green smoothies for a warming, digestive-friendly kick alongside immune-supportive polyphenols. This can also be a great digestive aid.

Cooking: Stir grated ginger into stir-fries, lentil dahls or carrot and squash soups to layer flavour while adding anti-inflammatory plant compounds.                                                                                                                                                                                         
Digestive Aid: when grated and added to hot water, ginger can help to “wake up” the digestive system and increase bile flow making this a great drink if you have indigestion or generally slow transit and a “sluggish” digestive system.

Everyday ways to use berries

Berries are wonderfully versatile and easy to add into meals and snacks throughout the day.

Breakfast: Stir fresh or frozen mixed berries into yoghurt, overnight oats or chia pudding to boost vitamin C, fibre and polyphenols.

Snacks: Keep a bag of frozen berries in the freezer to add to smoothies or to gently heat with a little water and cinnamon as a quick “compote” over porridge.

Savoury twists: Add a handful of berries to salads with leafy greens, nuts and a simple olive oil dressing for an antioxidant-rich, immune-friendly lunch. Blackberries, walnuts and warm spinach salad is a perfect combo.

Sounds odd, but adding a few berries to meaty dishes like bolognese or chilli con carne can add a subtle sweetness and richness whilst increasing the immune supportive profile of your meal.

Everyday ways to use garlic

Using garlic regularly in savoury dishes can help you take advantage of its immune-supportive compounds with very little effort.

Everyday cooking base: Start soups, stews, tomato sauces and casseroles with gently sautéed onion and freshly chopped garlic to build flavour and add allicin-rich goodness.

Garlic dressings: Whisk crushed raw garlic with olive oil, lemon juice and herbs for a simple dressing over vegetables, pulses or whole grains, keeping more of the heat-sensitive compounds intact.

Roasted garlic: Add garlic either whole cloves or chopped to roast veggies or mix into mashed root vegetables for a gentler, gut-friendlier garlic hit.

Used consistently, these simple foods can become part of a gentle, everyday “immune pick me up” pattern, working alongside fundamentals like sleep, stress management and keeping a varied, colourful diet.

Simple berry and garlic recipes

Here are some simple, everyday berry and garlic recipes you can rotate through the week to gently support immunity.

Quick berry ideas

Berries bring vitamin C, fibre and polyphenols, which can help protect cells and support healthy immune signalling.  Frozen berries are likely even better than fresh, so they are an easy staple to keep on hand.

Berry yoghurt pot: Layer live yoghurt with mixed berries and a sprinkle of oats or nuts for fibre, vitamin C– and polyphenol-rich breakfast or snack.

5-minute berry porridge topper: Heat a handful of frozen berries in a small pan with a splash of water and sprinkle of cinnamon until they soften, then spoon over porridge.

Simple berry smoothie: Blend a handful of berries with a banana or pear, a squeeze of lemon and your preferred milk for an antioxidant-rich drink.

Speedy garlic ideas

Garlic provides sulphur compounds like allicin, which have antimicrobial properties and support immune function.  Using it regularly in small amounts is more realistic than “mega-doses” now and then.

Simple garlic greens: Gently sauté garlic in olive oil, then toss through edamame beans, steamed greens or broccoli as an easy side.

Garlic roast veg tray: Toss chopped vegetables with olive oil, crushed garlic and herbs, then roast; keep leftovers for lunches which make great additions to leftover pasta, potato, quinoa and rice.

Garlic dressing: Whisk crushed raw garlic with olive oil, lemon juice and a pinch of salt to drizzle over salads, grains or beans.

My favourite; weekly garlic broth

A light garlic broth can be sipped when you feel run down or used as a base for soups across the week.

Simmer plenty of chopped garlic gently in olive oil, then add vegetable or chicken stock and herbs and cook until fragrant.

Drink a mug warm, or add cooked beans, leftover vegetables or leafy greens to turn it into a simple meal.

Ginger on the go

The warmth of ginger lends itself to morning infusions as a lovely wake up drink but also easily added to a soup or simple stir fry in the week. But my favourite way to enjoy ginger is my yummy hot toddy drink on a cold, winter evening after a long day at work. Here’s a simple, soothing honey, turmeric and ginger “hot toddy” style drink you can make at home.

Immune Hug Hot Toddy (alcohol-free)

This version keeps all the cosy, comforting vibes of a hot toddy but focuses on immune-supportive ingredients rather than an alcoholic toddy.

Ingredients (1 mug):

• 1 cup just-off-the-boil hot water
• 1–2 teaspoons grated fresh ginger (or ½ teaspoon ground ginger)
• ½ teaspoon ground turmeric or 1 teaspoon finely grated fresh turmeric
• Juice of ½ lemon (optional but lovely for vitamin C) avoid this step if you suffer with acid reflux.
• 1–2 teaspoons runny honey, added to taste once cooled slightly
• Tiny pinch of black pepper to support turmeric absorption (optional)
• Optional extra warmth: a pinch of cinnamon or a small cinnamon stick 

Method

• Add the grated ginger and turmeric to your mug. Slowly pour over the hot water and stir well; alternatively, simmer ginger and turmeric gently in a small pan of water for 10–15 minutes, then strain into a mug.
• Let the drink cool for a few minutes so it is hot but sippable, then stir in the honey, lemon juice and black pepper, plus cinnamon if using.
• Taste and adjust sweetness or spice, then sip slowly while warm.

This makes a lovely evening ritual in colder months and can be prepared in a small teapot so you have enough for two mugs or to keep topping up.

As always, if you have any nutrition or gut health related questions and would like a one-to-one advice, book your free discovery call with Evie today.

Register to watch Evie’s latest free gut health webinar “3 Steps To Better Gut Health”.