Immune system-boosting recipes for the end of the cold season – How to keep your body in top shape
As winter slowly bids farewell and spring arrives, it is essential to support our immune system and prepare for the seasonal transition. During the colder months, our bodies are under increased strain: we consume fewer vegetables and fruits, our vitamin D levels may drop due to the lack of sunlight, and respiratory infections are more common. Additionally, as spring approaches, many people struggle with so-called spring fatigue, which is also linked to the exhaustion of our bodies. Strengthening our immune system requires more than just immune-boosting supplements and vitamins from the pharmacy—in fact, natural solutions are often more effective and gentler on the body. Additionally, following a healthy diet, sustaining adequate hydration, and engaging in regular physical activity are essential. One key element of end-of-winter immune support is consuming nutrient-rich foods that are easy to digest. Various smoothies, soups, and warm drinks are not only healthy and rich in vitamins but also provide comforting warmth on chilly mornings. In our article, we present five natural immune-boosting recipes that are easy to prepare, delicious, and help strengthen the body’s natural defences.
Anyone who uses social media has likely heard of the ginger shot, which is one of the most popular immune-boosting drinks today—and for a good reason. The ginger and turmeric in it have powerful anti-inflammatory properties, while the lemon and honey are rich in vitamins and antioxidants. This drink not only strengthens the immune system but also aids digestion and provides an energy boost. To prepare it, you need a large piece of fresh ginger, the juice of one lemon, one teaspoon of turmeric powder, one tablespoon of honey, and half a cup of water. First, peel the ginger, then chop it finely or grate it. Place it in a blender along with the lemon juice, water, turmeric, and honey, then blend thoroughly. After blending, strain the mixture through a fine sieve to extract the pure juice. Green smoothie, the vitamin-bomb of the body If you need a quick and nutritious breakfast, this green smoothie is a perfect choice. Spinach and banana, for example, are excellent sources of fibre, while avocado provides healthy fats and vitamin E to nourish the body. To prepare this smoothie, first, place one banana, half an avocado, and a handful of spinach into a blender. Add a little ginger, one teaspoon of honey, and a cup of plant-based milk or water. Blend everything until smooth, and it is ready to enjoy. This breakfast also naturally supports detoxification in the body. Garlic-lemon honey, nature’s antibiotic Garlic is one of the most effective natural immune boosters, and due to its antibacterial properties, it has been used in medicine for centuries. The following immune-boosting remedy is very simple to prepare and can be a perfect solution if you need a cold-fighting mix. Place three to four crushed garlic cloves into a jar, then fill it with freshly squeezed lemon juice and two to three tablespoons of honey. Mix well and let it sit for at least one night. It is recommended to consume one teaspoon of the mixture per day, either on its own or dissolved in a glass of water. Photos by: Barbara Péter Golden milk Golden milk is a traditional Indian drink that leverages the anti-inflammatory and antioxidant properties of turmeric. It is especially recommended to be consumed in the evening, as it helps to relax and promotes a more restful sleep. First, heat one cup of plant-based milk in a saucepan. Add one teaspoon of turmeric powder, a pinch of ground black pepper, one teaspoon of honey, and a pinch of cinnamon. Stir the mixture over low heat, but do not bring it to a full boil. Once all the ingredients are well combined, pour the mixture into a mug and enjoy it while still warm. Grandma’s soup, improved The vegetables in it are rich in vitamins, and the chicken provides protein for the body. In this version, a bit of ginger is also added, further enhancing the immune-boosting properties of the soup. To prepare it, heat a little oil in a medium-sized pot, then add finely chopped onion, two cloves of minced garlic, and about a thumb-sized piece of grated ginger. Sauté for a few minutes over medium heat, then add two sliced carrots and one stalk of celery. Place two chicken thighs or one chicken breast into the pot, and cover with one and a half litres of water. Season with salt, pepper, one teaspoon of turmeric, and a small amount of lemon juice. Once it begins to boil, lower the heat, cover the pot, and simmer for about 40 minutes until the chicken and vegetables are tender. When ready, remove the chicken, shred it into small pieces, and return it to the soup. Serve sprinkled with freshly chopped parsley. These recipes are not only healthy but also delicious and easy to prepare. The key is variety and consistency: by consciously incorporating these dishes into our daily routine, we can not only prevent illnesses but also improve our overall well-being. It is worth experimenting with flavours, trying new ingredients, and finding the recipes that best suit our lifestyles and tastes. Translated by: Zoé Eötvös
Chicken soup is not only a comforting, nostalgic dish but also effectively supports the immune system.
